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
If I were stuck on an island that was beautiful and peaceful; filled with my friends and family; abundant with new books to read, movies to watch, beaches for walking and playing; but I had to choose only one type of food that would sustain and nourish me for a long healthy life of relaxation and bliss, what would I choose? That's right! Of course, it is the only choice...leafygreen vegetables. (Did you really think I would say chocolate???)
Leafy green vegetables are modern medicine in the magnificent quantity, quality and variation of nutrients it provides. They are rich in vitamins, minerals, phytochemicals and antioxidants that are critical for warding off heart disease, cancers, osteoporosis, type 2 diabetes and inflammation. Greens are genius at promoting weight loss, immunity, eye health, and hormonal balance.
In terms of nutrient density, greens win with the greatest amount of nutrients per calorie. They are high in fiber, protein, calcium, iron, magnesium, potassium, and vitamins K, C and folic acid. Additionally, they are swimming in a plethora of phytochemicals including lutein, beta-carotene, and zeaxanthin. With all of this nutritional punch, they provide minimal calories and fat.
As Dr. Caldwell Esselstyn says, the goal is not to drip, but to shower your body with greens as much as possible. There is an abundance of methods of increasing your intake of leafy green vegetables. They are easily hidden in smoothies and soups and they make a delicious accent to salads, all cooked entrees, as well as being fantastic on their own.
I recommend testing your creativity and finding ways to incorporate green leafies into every meal of the day. With such a variety, this is not at all difficult. To name a few, there is curly kale, black kale, dandelion greens, collard greens, bok choy, spinach, arugula, swiss chard, rainbow chard, beet greens, romaine lettuce. And this is just the beginning! Imagine the possibilities!
Here are two videos of my two favorite green smoothies. I have one for breakfast every morning and it is the perfect way to start the day. Experiment with these recipes to make your favorite version. There are no rules...just mere guidelines.
Greens are magic that can save your health, prevent disease, reverse disease, fuel energy, help recovery and repair, protect the GI tract, boost immunity, slow aging, and enhance beauty more than any other food, drug, supplement or cosmetic. Cheers to greens!
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!
