Tag Archives: low carb

Oscar Winning Chili

Nchilibowlothing says easy, healthy, filling, yummy, warming, delicious, inexpensive and hearty like a fantabulous bowl of chili! Chili is like the sound person on a movie set, no one really knows who that person is-they really rarely make into the lime-light, but they are pivotal for the success of every movie. Chili is that underestimated, often undervalued casual fare at parties but it is none the less pack full of incredible nutrients and it is super healthy. Add a bowl of flackers, tortilla chips, guacamole and maybe even some humus and you are all set to celebrate.


  • 2 tablespoons cold pressed extra-virgin olive oil
  • 2 medium onions, finely chopped
  • 4 to 6 cloves garlic, minced
  • 1 medium green bell pepper, diced
  • 1 medium red bell pepper, diced
  • 6 cups of beans. I like black beans or mung beans and I actually sprout them first before using. Soak in water for 24 hours, transfer to colander and water twice a day for two-three days or until you can see little sprout shoots. Or use 3 cans beans of your choice or a combination. Drain and rinse well.
  • 3 fresh organic tomatoes or 1 can diced organic tomatoes with liquid
  • 1 can organic tomato sauce
  • Optional; 1 to 2 jalapeño or you can go hotter with other types of chili peppers if you want
  • 1 tablespoon red chili powder
  • 1 Tbs unsweetened cocoa powder
  • 2 teaspoons dried oregano
  • 2 teaspoons ground cumin


  1. Heat the oil in a large soup pot. Add the onion sauté over medium-low heat until translucent or lightly browned. Add the garlic and sauté until the onion is golden. Add the remaining ingredients. Bring to a simmer, then cover and simmer gently for 30 minutes, stirring occasionally, until the peppers are tender and the flavors have melded.
  2. Season with sea salt and fresh black pepper. Add finely chopped parsley for garnish.

Optional Variations:

  • Add kale or spinach towards the end for extra nutrition
  • Add cooked corn kernels toward the end for more sweetness
  • Add extra “hot stuff” like minced fresh chili peppers, dried hot red pepper flakes
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Posted by on February 24, 2013 in Uncategorized


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Healthy, zesty, yummy condiments (part one)

I am a condiment fanatic especially when it comes to hot sauces and mustards. But store-bought condiments, if not careful, can add some pretty hefty calories to your meal. Some have  a lot of added sugar or even worse corn syrup while others are laden with very unhealthy ingredients, additives, preservatives and taste boosters like evil MSG, so beware.

On the other hand, some are super healthy and can add nutrition to your every meal. Here are my favorite picks for the healthiest condiments for a lean energetic body: (And by the way, if you have a favorite and a recipe, I would love for you to share it!)


1. Guacamole

If you know me you are probably thinking of course she has this one on the top of her list. It is my bring to your party staple as Guacamole is seriously one of my favorite foods. Not only does it go fabulously well on flackers but it is seriously healthy and yummy, so why not indulge?   Avocados are filled with healthy fats that satisfy your appetite and regulate sugar balance, insulin and hormones. They also are filled with fiber, vitamins, minerals, and antioxidants. And lets face it creamy guacamole makes everything taste just a tad bit better! I love making my own cause I can make it super spicy and garlicky but if you chose to buy yours pre-made just be mindful to read the ingredients. Make sure it doesn’t have added trans fats, bad oils, preservatives or other artificial ingredients.

3. Salsa

Salsa, another perfect complement to almost everything and it has no added sugar, unlike ketchup which makes this dip super healthy.  Salsa, if made right , is mostly just vegetables and some herbs and spices. It goes great with guacamole, eggs, salads, chips, flackers, tofu, you name it! It is the perfect ketchup replacement as well.

3. Mustard

That’s right… mustard is absolutely one of the healthiest condiments!  First, it has no added sugar.  Also, mustard seed itself is a source of powerful antioxidants.  In addition to the antioxidants in the mustard seed, most yellow mustards also contain turmeric, a wonderful super antiinflammatory and powerful antioxidants herb. So go for the mustard!

So for  a zestier lunch today add a little something extra to your meal, try some salsa or guac or mustard and while your taste buds expand and explode with new flavors you can also enjoy knowing that your waist will not!

To your health!


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Posted by on March 26, 2012 in Uncategorized


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