Super Lean Chili

Spicy, filling chili is a great fall comfort food and an essential part of any football menu. It is so great to cook up a big pot of this and have leftovers for days. I like to serve it with some shredded jack cheese and blue corn tortilla chips. My version is low in calories and is loaded with filling protein and fiber. This recipe makes 8 servings which can be frozen for a quick dinner or a tasty lunch. It also includes three different types of beans, which add a ton of calcium, potassium, Vitamin B6, magnesium, folate, alpha-linolenic acid and antioxidants.

Full recipe after the jump!
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Wholesome Wednesday Links!

• The US Dept. of Health & Human Services just announced new dietary guidelines - USDH
• Are plastic bottles toxic? - Huffington Post
• How to bounce back quickly from a cold - Prevention 

More links after the jump!

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Stromboli - A great Superbowl idea

Stroboli is a fun party food that is quick to prepare and can feed a crowd. It's basically a rolled up pizza which you can fill with whatever you like. I chose sausage, spinach and ricotta, but you can substitute veggies, italian meats such as cappicola or prosuitto, or chicken. I include ricotta because it's protein packed and adds a creamy texture while cutting down on the amount of mozzerella used. You serve it sliced with pizza sauce or hot sauce on the side.

Full recipe after the jump!

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Skillet Tilapia

My cast iron skillet is the most versatile cooking tool I own. Because I have such a small kitchen and no grill, it ends up being used for many different things. A well seasoned skillet ensures heat retention, even heat distribution and a scratch proof non-stick surface. Its easy to clean and maintain and sears meat beautifully. It is also great for broiling fish, especially tilapia, which is inexpensive, quick to prepare, and fully of heart healthy Omega-3 fatty acids.

Full recipe after the jump!

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Roasted Beet Salad with Kale and Walnuts

Beets are an incredible superfood. They contain phosphorus, magnesium, calcium, iron and potassium, as well as fiber, Vitamins A and C, niacin, folic acid and biotin. I enjoy beet salad in restaurants and decided to create my own version that celebrates this great winter superfood. 

Some beet benefits:

• Studies have shown that the pigments found in beets prevent colon cancer. Researchers have also discovered that beet juice can slow down tumor development.
• Betaines contained in beets stimulate the function of the liver
• Beets contain both Vitamin C and beta-carotene which prevent respiratory problems, asthma symptoms, and may help to prevent lung cancer. 

Roasted beet salad recipe after the jump!

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Homemade Pasta Sauce

Never eat sauce from a jar again! Making your own pasta sauce is soo incredibly simple. All it takes is a little bit of time and some tupperware containers and you can have a freezer full of pasta sauce to defrost and use whenever you need!

I love pasta and pasta sauce. At any given time, I have multiple containers in my freezer, just in case. A lot of people think I'm insane for devoting time and effort to making something you can easily purchase at the store. I disagree. Homemade sauce tastes so much better than jarred and is far better for you. One cup of jarred pasta sauce has, on average, over 1000 milligrams of sodium! Not to mention high fructose corn syrup, artificial flavors, preservatives, additives and fillers. Homemade sauce is a tastier, healthier option and is SO EASY to make. It's also cheaper. This recipe makes at least 4 meals worth. More if you only cook for one or two people. Just cook it up, store the rest in the freezer and enjoy. Save yourself the time, expense and scary additives, just make your own!

See my homemade pasta sauce recipe after the jump.


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