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Easy Hearty And Healthy Chili Recipe

Easy Hearty And Healthy Chili Recipe

 

Fall is here, and with it the familiar chill in the air signaling winter can't be far behind. This satisfying chili is one of my favorite ways to warm up from an afternoon outdoors. It's great for tailgating too.

 

There are a few tips to make the most of this recipe. For a quicker prep time replace the chopped peppers with one package of frozen stoplight peppers (red, yellow and green). You can use ground ostrich or ground emu in place of the turkey. Both have the flavor of beef but are much more Zone friendly. For a thinner chili use the larger can of tomatoes. If you like things on the mild side, reduce the amount of chili powder. I use a low-sodium unfermented type of soy sauce (Bragg's Liquid Aminos) in place of salt. It adds a little salt plus some additional flavor. To double or triple the recipe for a crowd, make it in a stockpot or Dutch oven with a heavy bottom suitable for sautéing the meat and vegetables. Place the optional toppings in cereal-sized bowls so that your family or guests can choose their own.

 

Sue's Turkey Chili

(Makes four 3-block servings)

 

Ingredients:

  • 1 large onion, chopped
  • 2-3 cloves garlic, minced
  • 4 teaspoons olive oil
  • 1 1/2-2 tablespoons chili powder
  • 1/2 teaspoon cocoa powder, adjust to your taste
  • 1 1/2 - 2 teaspoons cumin
  • 1 teaspoon onion powder
  • 1 lb. ground turkey
  • 1 large red bell pepper, chopped
  • 1 large yellow bell pepper, chopped
  • 1 large green bell pepper, chopped
  • 1 can diced tomatoes in juice, either 14.5 oz., or 28 oz., do not drain the juice
  • 1/2 can (about 3/4 cup) black beans, drained and rinsed
  • 1/2 can (about 3/4 cup) kidney beans, drained and rinsed
  • 1 teaspoon low-sodium soy sauce Garnish
  • 4 rounded tablespoons shredded low-fat cheese
  • 4 tablespoons plain yogurt

Optional Additional Toppings:

Diced fresh tomato, diced avocado, sliced jalapeno's, guacamole, cilantro, a few crumbled baked corn chips, chopped scallions, salsa, pico de gallo (a mixture of diced tomatoes, onions, garlic, cilantro, lime juice, salt and pepper), hot sauce

 

Directions:

  1. In a large skillet over medium heat sauté the onion and garlic in olive oil until transparent.
  2. Stir in the chili powder, cocoa powder, cumin and onion powder, mixing well to thoroughly coat the onions.
  3. Add the turkey, stirring constantly until cooked through with no pink remaining.
  4. Add the peppers and cook 2 to 3 minutes longer, just until slightly softened.
  5. Stir in the diced tomatoes with juice, black beans, kidney beans and soy sauce.
  6. Bring to a boil; then reduce heat and simmer, covered, for 20 to 30 minutes.
  7. Ladle into bowls to serve. Top each bowl with 1 tablespoon of shredded cheese, 1 tablespoon of yogurt, and the desired optional toppings.

Enjoy!

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050824---Tofu-Blog

Tofu: Tips and Recipes Ideas

I have been eating tofu for a very long time, much longer than the 30 or so years I have been following the Zone Diet. Back then many of my favorite recipes came from the Tassajara cookbooks by Edward Espe Brown, the celebrated chef from the kitchen at California’s famous Zen Mountain Center, and cookbooks by Louise Hagler, a.k.a. Wendy Louise, a well-known authority on vegetarian cooking who is associated with a community in Tennessee known as The Farm. Those books are still among the best resources for tofu recipes. My mantra has always been if you don’t like something, don’t eat it. Keep this in mind if you’re new to tofu, start slowly by combining it with flavors and foods you like.    Tips and Suggestions    Firm-sprouted tofu is my preference for the Zone Diet. Unlike traditional tofu, which contains significant amounts of both protein and carbohydrate, sprouted has almost no carbohydrates. It’s lighter tasting, refreshing, and very filling.   Freezing tofu results in a chewy, sponge-like texture. I don’t recommend freezing, but some people prefer it when using tofu to substitute for meat in a recipe.    Baked tofu comes in a variety of flavors and makes an excellent quick meal with some vegetables and fruit added. It’s also great in salads.     Tofu made it into the book “The Top 100 Zone Foods” by Barry Sears.    Some recipes call for draining the tofu first. I find that usually isn’t necessary.   Tofu takes on the flavor of whatever is added to it.    Add nutritional yeast flakes to give a cheesy flavor to vegan tofu scrambles and dips. It’s also rich in protein and vitamin B12.   Cherry Vanilla Tofu “Ice Cream”   Tip: This doesn’t freeze or store well, so prepare only the amount you plan to serve immediately.   Using an immersion blender or a food processor blend equal parts of frozen dark cherries and firm tofu, plus some vanilla extract (preferably alcohol-free for best flavor). Serve immediately.  Tofu Scramble  This is great for breakfast, lunch, or dinner, and we’ve even brought it on long day hikes for a snack.   Crumble some firm tofu and stir in a generous amount of seasonings, taking care not to overdo it with the salt. Heat in a well-seasoned or nonstick skillet with a little Zone-friendly oil to the desired doneness.    Optional: If time allows, sauté some chopped onion in the skillet before adding the tofu and seasonings.    My favorite seasoning combination for this dish at my house is onion powder, garlic powder, turmeric, paprika, some oregano or thyme, nutritional yeast flakes, salt, and ground black pepper. The yellow color of the turmeric makes it somewhat like scrambled eggs.   Tofu Veggie Almond Pasta Salad   Dressing: Thin some smooth almond butter by stirring in some water, a little vinegar, and either soy sauce or Bragg’s Liquid Aminos (an unfermented soy sauce found in the health food section of most grocery stores).    Toss together cooked Dr. Sears’ Zone PastaRx Fusilli, tofu cut into cubes, matchstick cut red bell pepper, chopped green parts of scallions (a.k.a. green onions), and the almond butter dressing. Serve immediately or chill to serve later. It will keep well in the fridge for two or three days.   Use your imagination and see what you can come up with.  Experiment and have fun with it. Try using tofu to make cheesecakes, whipped desserts, tofu chocolate pudding, tofu “cream” based soups, tofu pot pie (think chicken pot pie), tofu burgers, tofu burritos, Buffalo tofu (like Buffalo wings), layered Mediterranean dips, tofu “meatballs”, grilled tofu, and more.    Enjoy! 

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Simple Homemade Zone Meals

Simple Homemade Zone Meals

  Even people who swear by Dr. Sears' new pasta meals should create one homemade Zone meal just about every day. Cooking in the Zone isn't hard to do, especially if Zoners keep packages of frozen chopped onion and chopped peppers in their freezers. If a cup of chopped onion is needed, it's ready to go. Also keep sacks of frozen vegetables, including broccoli florets, handy.   Here are some meals, shown for both women and men, that are a snap to make for people on the go.   Ginger Chicken Ingredients:   Dinner for women 1 teaspoon olive oil 3 ounces boneless, skinless chicken breast 2 cups broccoli florets 1 ½ cups snow peas ¾ cup yellow onion, peeled and chopped 1 teaspoon fresh ginger, grated ¼ cup water ½ cup seedless grapes Dinner for men 1 1/3 teaspoons olive oil 4 ounces boneless, skinless chicken breast 2 cups broccoli florets 1 ½ cups snow peas ¾ cup yellow onion, peeled and chopped 1 teaspoon fresh ginger, grated ¼ cup water 1 cup seedless grapes Directions: In a wok or large nonstick pan, heat oil over medium-high heat. Add chicken and saute, turning frequently, until lightly browned, about five minutes. Add broccoli, snow peas, onion, ginger and water. Continue cooking, stirring often, until chicken is done, water is reduced to a glaze and vegetables are tender, about 20 minutes. If the pan dries out during cooking, add water in tablespoon increments to keep moist. Serve grapes for dessert or garnish dish with grapes. Salmon Patties Ingredients:   Dinner for women 3 ounces canned pink salmon 2 egg whites 1/3 cup slow-cooking oatmeal, cooked Quarter of an onion, diced 1 teaspoon dill Garlic salt and pepper 1 teaspoon refined olive oil ½ apple Dinner for men 4 1/2 ounces canned pink salmon 2 egg whites 1/3 cup slow-cooking oatmeal, cooked Quarter of an onion, diced 1 teaspoon dill Garlic salt and pepper 1 1/3 teaspoons refined olive oil 1 apple Directions: Flake salmon in a medium bowl. Combine all ingredients except olive oil and mix well with hands. Heat olive oil in pan at medium heat. Shape mixture into a patty and cook for about three to five minutes on each side (or until golden brown). Serve immediately. Have apple for dessert. Tuna and Three Bean Salad Ingredients:   Dinner for women 3 ounces canned tuna ¼ cup kidney beans, canned, drained and rinsed ¼ cup garbanzo beans, canned, drained and rinsed ¼ cup black beans, canned, drained and rinsed 1 teaspoon olive oil Rice vinegar to taste 1 teaspoon onion powder or to taste ¼ teaspoon garlic powder or to taste Bed of lettuce Dinner for Men 4 ounces canned tuna ¼ cup kidney beans, canned, drained and rinsed ¼ cup garbanzo beans, canned, drained and rinsed ¼ cup black beans, canned, drained and rinsed 1 1/3 teaspoons olive oil Rice vinegar to taste 1 teaspoon onion powder or to taste ¼ teaspoon garlic powder or to taste Bed of lettuce ½ apple Directions: Mix together tuna and beans. Whisk together olive oil, rice vinegar, onion powder and garlic powder. Pour over tuna mixture and toss. Serve over a bed of lettuce. Have fruit for dessert. Chicken and Green Beans Italian Style Ingredients:   Dinner for Women 1 teaspoon olive oil 3/4 cup onions, chopped 1 14.5-oz can diced tomatoes 1 teaspoon bay leaf (1 small) Italian seasoning to taste Salt and pepper to taste 3/4 cup green beans cut into 1-inch pieces 3 ounces precooked chicken Dinner for Men 1 1/3 teaspoons olive oil 1 1/2 cups onions, chopped 1 14.5-oz can diced tomatoes 1 teaspoon bay leaf (1 small) Italian seasoning to taste Salt and pepper to taste 1 1/2 cups green beans cut into 1-inch pieces 4 ounces precooked chicken Directions: Cook the green beans to your liking - boil or steam. Heat the olive oil in a medium-size saucepan. Add onion and saute until tender. Add tomatoes, bay leaf, Italian seasoning, salt, pepper and chicken. Cover and simmer for 10 minutes. Drain excess liquid from beans, add to the tomatoes and onion mixture and cook for an additional 5 minutes. Remove bay leaf before serving.

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