Black bean buffalo chili and five fall superfoods

A twist to your traditional fall chili recipe and five fall superfoods that will fill you up and give you disease-fighting antioxidants.
November 3rd, 2015

Black Bean Buffalo Chili

Ingredients

  • 1 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons chopped cilantro
  • 1 pound lean ground buffalo
  • 2 (15 oz) cans diced tomatoes
  • 1 (12 oz) can tomato paste, no salt-added
  • 8 oz light beer
  • 1 tsp crushed dried red pepper
  • ¼ tsp cayenne pepper (or more to taste)
  • 1 tsp chili powder
  • 2 tsp ground cumin
  • ½ tsp ground oregano
  • 1 ½ cups black beans, reduced sodium
  • ½ tsp hot pepper sauce

Directions

  • In a large saucepan or stockpot, heat olive oil over medium heat. Add onion, garlic and cilantro; sauté for 2-5 minutes. Add the ground buffalo and brown. Remove any excess liquid or fat.
  • Add diced tomatoes, tomato paste, beer and spices to pan and mix well. Simmer over low heat for 45 minutes.
  • Add the black beans and hot sauce. Cook an additional 10-15 minutes or until beans are heated.

Makes 10 servings.

Garnish with: chopped green onions, chopped cilantro, reduced-fat cheddar cheese, reduced-fat sour cream.

Nutrition facts per cup: Calories 163, fat 3 g, protein 14 g, carbohydrate 20 g, fiber 6 g.

Adapted from UCHealth Heart Center Heart Healthy Cookbook, 2005

Five power-packed superfoods for fall.

Apples

Apples are a great source of fiber, with 4 grams per fruit. That means they’ll fill you up so you avoid late-day cravings. Also, according to the New York State Horticultural Society, apples have the second highest level of antioxidant activity compared to other common fruits.

Pears

Pears also pack a large fiber punch, with 5.5 grams per fruit, keeping you full during the day. They also are a good source of potassium and vitamin C.  Pears are also disease fighters, the quercertin found in the skin may help prevent cancer and heart disease.

Pumpkins

Pumpkins can be super scary, but they are also super nutritional. Pumpkins have the antioxidant beta-carotene, which may help fight cancer and protect the skin. Do you like the seeds? They’re rich in amino acids and filled with potassium – grab a handful after your workout!

Peppers

Peppers add color to your plate and are filled with vitamins and antioxidants. No matter the color, all peppers have a good amount of vitamins A and C.  Those vitamins can help boost your immune system, protect against cancer and even improve your eyesight.

Spaghetti squash

Spaghetti squash is low-carb and low-calorie and can make a great replacement for pasta. This super squash will also hydrate you, containing 143 grams of water. Oh, and it holds nine percent of your daily recommended intake of vitamin C.

 

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About the author

UCHealth is an innovative, nonprofit health system that delivers the highest quality medical care with an excellent patient experience. With 24,000 employees, UCHealth includes 12 acute-care full-service hospitals and hundreds of physicians across Colorado, southern Wyoming and western Nebraska. With University of Colorado Hospital on the Anschutz Medical Campus as its academic anchor and the only adult academic medical center in the region, UCHealth pushes the boundaries of medicine, providing advanced treatments and clinical trials and improving health through innovation.