• Lauren Humphreys

Three Bean Chili


Ask and you shall receive! Ok, this may not be true all the time, but I received great feedback from some followers recently to start sharing healthy recipes and the types of foods I eat on a regular basis. I am truly grateful for suggestions like this because I post what I *think* my followers want, but I am not a mind reader. I will keep posting sweets and sourdough, but I am really going to shift gears into another realm of my expertise – nutrition and dietetics.



I historically have left my professional life out of my blog, but that's where some of my greatest talents lie. How silly of me! Now that I am stay at home mom, I really want to put my nutrition degree and registered dietitian credentials to good use and FINALLY help people. There is so much misinformation about nutrition out there from health influencers, self-proclaimed “nutritionists,” and even some doctors. It is troubling to see people pouring ridiculous amounts of money into fad diets, exercise equipment, memberships, and unnecessary supplements. Yo-yo dieting perhaps causes the greatest damage of all, both physically and psychologically. I have so much I want to say about this, but for the sake of this post, I am going to keep my message brief:


Rather than focusing on restriction and weight loss, shift your mindset to what you can add to make your lifestyle more healthy and begin making those small, sustainable changes.


For me, this means placing my emphasis on vegetables, fruits, whole grains, lean proteins, healthy fats, nuts, legumes, and water. It also means running, walking, and working in the yard. There are countless ways to achieve good health, but you need to find what works best for you! I love fueling my body with a wide variety of nutrient-dense foods. Not only do I have tons of energy to run all the miles and chase after Mitchy all day, I just feel good. This also allows me to enjoy a dessert or something sweet because I have a healthy relationship with food. You really should not go on a diet that severely restricts calories or food groups, unless medically necessary. It is true that you may need to cut back on portions and move more, but you should also not spend your day feeling starved, fatigued, and miserable.


We eat a lot of veggies in our household and usually have salads for dinner twice a week. I look forward to sharing more on this soon, but I wanted kick things off with this healthy three bean chili. This hearty chili features traditional kidney beans but also cannellini beans and black beans. It is thick and stew-like, but full of fiber, protein, and vegetables. We like to use lean ground beef in our chili, but you could also substitute an equivalent amount of ground turkey or chicken. For a vegetarian or vegan option, you can omit the meat altogether, but I would recommend adding an extra can of beans and extra seasonings.


We often make minor adjustments based on what we have on hand, but we eat this chili often in the fall and winter months. It also freezes nicely. As you can see from the pics, we love toppings, especially fresh toppings. Our favorites include shredded cheese, avocado, tortilla chips, sour cream, green onion, and cilantro. Feel free to mix it up based on your preferences.



If you have nutrition questions or suggestions for a future blog post topics or recipes, feel free to reach out to me via email at mitch8blog@gmail.com. You can also send me a DM on Facebook or Instagram if you prefer.




Three Bean Chili


1 large onion, finely diced

1 bell pepper, color of choice, chopped

3 cloves garlic, minced

2 Tbsp olive oil

1 pound lean ground beef

1 - 15.5 oz can black beans, drained and rinsed

1 - 15.5 oz can kidney beans, drained and rinsed

1 - 15.5 oz can cannellini beans, drained and rinsed

1 - 10 oz can original Ro-Tel tomatoes

1 - 14.5 oz can diced tomatoes

1 - 28 oz can petite diced tomatoes

1 Tbsp chili powder

1/2 tsp cumin

1 tsp paprika

Salt and pepper, to taste


Additional Toppings

Avocado

Shredded cheese

Sour cream

Tortilla chips

Green onion

Cilantro


In a skillet, heat the olive oil and add the diced onion and chopped bell pepper. Season with salt and pepper. Cook for about 5 minutes over medium high heat. Add the minced garlic and cook for an additional 5 minutes. Set aside.


In a large soup kettle, cook the ground beef until browned. Season with salt and pepper. Add the pepper and onion mixture, beans, tomatoes, and spices. Stir well and bring to a boil over medium heat. Reduce heat to low and let simmer for at least one hour before serving.


Serve with your favorite toppings.




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