CHILI fall weather

Mmmmmm.... there is nothing better than a steamy bowl of chili and a cozy blanket on a cool fall day. My mom and I began making chili together back when I was a teenager. Every year since we have made a giant batch, tweaking the recipe ever so slightly. There are a million different ways to eat chili, but I'm going to share my personal favorite with you.  What makes this chili sooo special is the process which begins at the farmers market. Walking to each stand and buying the freshest produce from local vendors is a great feeling and makes for the most delicious chili.

What people think of as 'chili' varies quite a bit from person to person and in different regions of the country. While I love a vegetable rich turkey chili, my brother's favorite is a bowl of macaroni noodles topped with a tomato based beef sauce.

CHALLENGE: Take out your favorite chili recipe and make these simple changes:

1. Substitute FRESH PRODUCE for all frozen and canned ingredients. Support a local farmer!
2. For anything you have to buy canned, such as broth, pay the extra dollar and get ORGANIC and LOW SODIUM.
3. Substitute LEAN MEATS, such as ground turkey, chicken, or extra lean beef. Not willing to give up that savory meat flavor? In that case go 50/50, the rich meat will flavor the entire dish and you wont even know turkey snuck its way in there. By switching from regular ground beef to lean ground turkey you can cut 68% of the FAT from your chili (1)!
4. Use a small amount of EXTRA VIRGIN OLIVE OIL when browning your meat. Unlike other oils and butters, olive oil contains monounsaturated fatty acids (the good fats!) which fight away bad cholesterol thus decreasing risk of heart disease. Extra virgin olive oil is preferred over other olive oils because it is the LEAST PROCESSED, coming from the first pressing of olives (2).
5. Vegetarian? Opt for black or red beans over yellow or white as these darker beans pack in more ANTIOXIDANTS. Beans are a great addition to any chili recipe as they pack in a lot of protein and fiber (3).
6. Serve your chili over noodles? Try without the noodles. Typically chili is hearty enough to stand on its own without being served on a bed of carbs. Now I know many Cincinnati chili fans will think this is sac religious... so if you aren't willing to cut the noodles at least select a WHOLE WHEAT pasta.
7. Cut the sour cream and cheese! When you are using fresh ingredients you want to be able to taste them... don't bury your chili in a mound of sour cream and cheese. *This alone will cut 300 calories and 20 grams of fat from your meal (4)!

Alright, now that we have transformed your chili, take a peak at what I'm cooking tonight:

Turkey Chili

This is a DOUBLE recipe—make in a LARGE POT… great for a football Sunday party or to freeze for later.

2 -3 T extra virgin olive oil

2 c. onions, diced

2 -3 jalapeno peppers, seeded & finely chopped (careful not to touch your eyes!)

3 - 4 cloves garlic

……………………………………………………………………. Saute above ingredients in large pot

3  peppers ( mix yellow, green, red), diced

2          zucchini, diced

2  yellow squash, diced

1 c. diced carrots

 ……………………………………………………….Add above veggies to pot & saute

2 lbs. lean grd turkey

1 lb. turkey Italian sausage

 ………………… ………………………………….Saute meat in separate pan & then add to pot

1 c. water

2 pkgs froz. Okra, sliced (may be able to find fresh at farmer’s market)

3 lbs. tomatoes

24 oz. tomato sauce (organic)

12 oz. tomato paste (organic)

2 lg. bay leaves

1 ½ t. cumin

4 ½ T. chili powder mixed w/ 2 t. flour & 3 T. water

 ………..…………………………………….Add above ingredients to pot,  stir, and let simmer 1 hr.

2 -3 cans drained & rinsed kidney beans

1         cans drained & rinsed black beans

………………………………………………Add beans and simmer an additional 30 min.

ENJOY!

References:
(1) http://www.jennieo.com/products/GroundTurkey/937LeanGroundTurkey.aspx
(2) http://www.healingdaily.com/detoxification-diet/olive-oil.htm
(3) http://todaysseniorsnetwork.com/healthy_beans.htm
(4) http://nutritiondata.self.com/