The Chef and The Dietitian-Episode 29-Holy Mole

Confession: I am a bean-aholic! I love beans...all kinds and in all ways. Of course there are many worse addictions to have. In this episode, we discuss the benefits of beans and how this dish may even help stave off iron-deficiency anemia. Chef AJ's absolutely divine Holy Mole bean dip is lard-free, oil-free, and infused with rich, smoky, spicy flavors and a creamy texture. Be forewarned...this dish may turn you into a bean-aholic too...

4th of July Chili

If you like fireworks, this chili will fire up your taste buds and give you a great kick to celebrate America's birthday! Enjoy the spice, color, texture, and festivities with this nutrient-dense delicious dish. 

Yield: 5 cups

1 medium onion, diced

2 cups red bell pepper, diced

1 cup carrots, chopped

1 jalapeno pepper, ribs and seeds removed, and finely diced

1-2 cloves garlic, minced

2 cups vegetable broth (or water)

1 (15-oz.) can kidney beans, drained and rinsed

1 (15-oz.) can garbanzo beans

1 (15-oz.) can black beans

1 cup corn kernals

1 (14-oz.) can crushed tomatoes

2 TB. maple syrup

1 TB. chili powder

1 tsp. dried oregano

1 tsp. dried basil

1 tsp. ground cumin

1/2 tsp. ground black pepper

1/2 tsp. cayenne pepper

Zest and juice of 1 lime

[1/3] cup chopped fresh cilantro (optional)

1.     In a medium pot, combine onion, bell pepper, carrots, jalapeno pepper, garlic, and 1/2 cup vegetable broth, and sauté over medium heat, stirring often, for 10 minutes.

2.     Add remaining broth, kidney, garbanzo, and black beans,  corn, crushed tomatoes, maple syrup, chili powder, oregano, basil, cumin, pepper, cayenne, and lime juice/zest. Stir continuously to combine. Increase heat to high, and bring to a boil.

3.     Cover, reduce heat to low, and simmer for 10 minutes or until vegetables are tender. Remove from heat. Stir in cilantro. Serve hot with cornbread or brown rice.

Bean, Baby Bean Chili! Jon and Julieanna in the Kitchen

This is one of the simplest, heartiest meals that can be whipped up very easily, with minimal work. Plus, it is loaded with antioxidants (tons of various carotenoids which are great for heart and eye health and cancer protection), fiber, vitamins and minerals. Another benefit is that it lasts for days in the refrigerator which means tasty and quick leftovers. Jon Ham was able to learn about the beautiful rainbows of color found in nature and he was (fortunately) pleasantly surprised!

The chili can be eaten alone or with a chunk of cornbread, whole grain rolls, or on brown rice.

Recipe:
~1/4 cup vegetable broth
1 large onion, chopped
2 (red) bell peppers, chopped
1 bunch of (rainbow-colored) carrots, sliced

Let this simmer for about 10 minutes until the vegetables are soft.
Then add:
1 can pinto beans
2 cans kidney beans
2 cans black beans
1 can garbanzo beans
~1.5 cups frozen (or canned) corn
~1 Tbsp Chili Powder
~1 Tbsp smoked chipotle powder (optional)
1.5 cups mushrooms, chopped
1 6 oz. can tomato paste
1 small can green chillies
1 28 oz. can chopped tomatoes
~2 more cups vegetable broth

Let simmer for about 30-40 minutes. Enjoy!