As it begins to get colder out, we start to crave more warm. Whether it's a hot shower, extra time in the sauna, wearing our favorite sweatshirt, or bundling up with a hot cup of tea. Something about the warmth this time of year can be so comforting.
When it comes to food during the holiday season + winter months, we love making simple, balanced meals. Chili is usually our go-to and can be made so many different ways that we never get bored of it. Not only is it versatile, but it can be an easy meal to prepare when life is busy!
You will see below in the ingredients, that we are adding in different spices + herbs that boost our mental health. When the days begin to get darker, shorter, and colder, we may feel a little sluggish and need a boost. Adding things into our food that can help us are great ways to bring the brain back to balance.
Below you will find the recipe, ingredients, and benefits of each ingredient we choose! We read each label of products found on grocery store shelves carefully and try our best to find the best product we can. Do your best and don't sweat it if that does not work for you!
We hope you enjoy this recipe as much as we do and it fills your mind, body, and soul with so much warmth, gratitude, and nourishment ♥️
Ingredients:
1 box of bone broth (Kettle & Fire or a low-sodium broth)
Spices + herbs: Oregano, Cumin, Turmeric, Red Pepper Flakes, Pepper, Himalayan Pink Salt, Chili Powder (Eyeball how much you want to use; we typically sprinkle them throughout the cooking process and in the beginning; if you like more of one spice vs another, add more 😊 ).
2 packs of 93% Lean Ground Beef (Verde is our favorite brand; can make it without meat if you prefer, or use ground turkey/ground chicken)
2-3 cups of pre-cut and washed kale
3 bell peppers, finely chopped
1/2 of an onion, finely chopped
2-4 cloves of garlic, finely chopped
3 tablespoons of Extra Virgin Olive Oil (again, eyeball it and see if you need more or less, especially when cooking the ground beef)
1/2 of a box of tomato paste
Benefits of Each Ingredient
Bone broth | boosts memory, lowers stress, immune boosting, improves mental clarity
Cannellini Beans | helps control blood sugars, good source of fiber, magnesium, iron, and folate
Oregano | boosts immune system, alleviates symptoms of anxiety + depression
Cumin | sharpens memory by nourishing our brain cells, anti-inflammatory
Turmeric | anti-inflammatory, stimulates stem cells to make new brain cells
Ground Beef | brain function, iron, B vitamins, rich in protein
Kale | supports brain health, helps decrease cognitive decline, lowers risk of depression
Bell Peppers | boost cognitive function and neurotransmitters in the brain
Onions | aid in sleep, improves overall mood, reduces symptoms of depresion
Garlic | anti-oxidants, anti-inflammatory
Extra Virgin Olive Oil | protects memory, boosts the brain
Red Pepper Flakes | anti-inflammatory, energy boosting, immune system support
Pepper | aids in brain function, improves symptoms of depression
Himalayan Pink Salt | enhances serotonin levels in the body
Chili Powder | high in iron, improves the brain's performance in areas such as learning, reasoning, understanding, memorizing, problem-solving, decision-making, and concentration
Tomato Paste / Tomatoes | help promote restful sleep, high in anti-oxidants, reduce stress
Recipe*:
Leave out ground beef for 20 minutes before cooking so that it may get to room temperature.
In the pot that you will use to cook the chili, add all your ingredients except the ground beef. Turn on low heat until everything simmers and stir occasionally.
In a separate pan, add some olive oil, ground beef. Sprinkle cumin, chili powder, pepper, and oregano on the ground beef and cook until browned. Turn on low to medium heat.
Once the ground beef is ready and your pot has simmered for about 10-15 minutes, add in the ground beef.
Stir occasionally and set on low heat, uncovered, for about 2 hours.
Serve with your favorite cornbread, cheese, some avocado, or sour cream (or Greek yogurt 😉 ). We recommended Grafton Village raw cheese.
*Serves 2-4 people, can last for 3 days so perfect for meal prep!
*Can use a crockpot vs. a pot (LOW for 6-7 hours or HIGH for 4-5 hours)