Nutrition and Eating

These Two Recipes Can be the Winning Play this Sunday

We all know what day it is this Sunday: the day to stuff yourself silly and watch some football (or maybe just the cool new commercials). But if you're trying to avoid fried foods like chicken wings and potato chips, this special day can be your downfall. On a day of indulgence, one of the best choices we can make is to mix in a few recipes that are high in fiber and some other healthy nutrients. Balance is key, after all.

Why fiber? Well, fiber is best known for its ability to prevent or relieve constipation - something that the other foods you might enjoy this Sunday are not known for. But fiber is also vital to maintaining a healthy weight, and can lower the risk of diabetes and heart disease.

Beans, beans they're good for your heart…

The more you eat…the lower your cholesterol levels! This high fiber food offers numerous health benefits, including keeping you full so you might refrain from the 12th chicken wing or 2nd piece of pizza. There are plenty of tasty recipes out there that contain legumes and are perfect for parties. Below are two for you to consider for this weekend.

Bean Salsa Dip

This day would be remiss without a really good dip, and every good party starts with an appetizer. This black bean salsa dip has ton of flavor and has the added benefits of lots of vitamins and antioxidants from bell peppers.

Ingredients:

  • 4 15-ounce cans of black beans, rinsed and drained
  • 1 yellow bell pepper, diced
  • 1 orange bell pepper, diced
  • 1 green bell pepper, diced
  • ¼ red onion, finely chopped
  • 1 16-ounce package frozen corn (thawed)
  • 2/3 cup olive oil
  • 2 tablespoons red wine vinegar
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon salt
  • 1 teaspoon ground cumin
  • 1 tablespoon chopped fresh cilantro
  • 1 tablespoon minced garlic 
Directions:
  1. In a large bowl, combine the black beans, peppers, corn and onions. Set aside.
  2. In a small bowl, mix the olive oil, red wine vinegar, balsamic vinegar, apple cider vinegar and hot sauce.
  3. Pour the liquid mixture over the vegetables and stir until all the vegetables are coated.
  4. Stir in the salt, cumin, cilantro and garlic.
  5. Serve with tortilla chips

Kris's Hunky Chunky Chili

Chili is the perfect entrée for a chilly evening on the couch with family and friends, watching football history be made. Many chili recipes call for kidney beans, which not only offer all the benefits of fiber but are also a good source of protein. This is one of our favorite chili recipes, chock full of kidney beans: Kris's Hunky Chunky Chili.

Ingredients:
  • 2 pounds ground chuck
  • 1 pound bacon
  • 32 ounces kidney beans 
  • 12 ounces A1 Steak Sauce
  • 2 fresh jalapeños
  • 1 red bell pepper 
  • 1 green bell pepper
  • 1 tablespoon crushed red pepper
  • 8 ounces tomato paste
  • 12 ounces tomato sauce
  • 2.5 ounces chili powder 
  • 2 tablespoons garlic salt (varies to taste)
  • ¼ to ½ cup of water (depending on thickness you want of the chili) 

Directions:

  1. Chop the peppers to about ¼ inch cubes.
  2. Portion out about 1 tablespoon of the chili powder and A1 Steak Sauce. (Save for later.) 
  3. Add peppers, beans, A1 Steak Sauce, chili powder, tomato paste, tomato sauce, crushed red pepper, garlic salt, and water to a 6- to10-quart crock pot. 
  4. Fry bacon in a skillet, chop finely then add to the crock pot.
  5. Use the bacon grease and add in the chili powder and A1 Steak Sauce to the skillet. Use this to brown the 2 pounds of ground beef. 
  6. Once completely brown, drain very lightly (leaving some of the delicious flavor in the pan). Add the beef to the crock pot and stir until all ingredients are combined. 
  7. Set the pot to high for an hour.
  8. Stir and turn the pot down to low for about 4 hours. 

So there you have it. Two fiber-filled recipes to help balance the healthy habits you're trying to make with the scrumptious foods that only make an appearance the first Sunday or February every year. Have fun!

Tags Nutrition and Eating