crock pot 3 bean pumpkin chili

Crock Pot 3 Bean Pumpkin Chili, a true fix it and forget it meal!

Crock Pot 3 Bean Pumpkin Chili, a true fix it and forget it meal!

I used to be baffled by people who said they were too busy to eat.  What do you mean you don’t have time to eat?  My life revolved around food and leisurely trips to the grocery store.  Preparing meals was fun…and relaxing.  That was before I had kids!  Nowadays, I’m lucky if I can manage avocado toast let alone prepare a whole meal!  I’m starting to realize dinnertime turns into total chaos if I don’t have a thought out meal plan in place with ingredients already prepped.

Here’s what I’ve been doing each week to make life easier!

~Choose recipes for dinners Monday-Friday, buy groceries on the weekend

(Online shopping and pick-up helps with this!  If I have to take the kids to the grocery store we open at least 3 snacks, take 2 potty breaks and I can’t get out of the store without buying a balloon!)

~Cook a large batch of quinoa and short-grain brown rice

~Bake sweet potatoes and/or roast veggies

~Keep a basket full of bananas, apples and pears out on counter

~Cut melon, wash berries and grapes

~Have hummus and  whole wheat wraps handy for roll-ups

~Saute spicy chickpeas and tofu scramble

~Stock the pantry with broth and beans for soup

~Stash lara bars in the diaper bag

~Keep ripe avocados and rice crackers available for avocado smash (avocado mashed and topped with sea salt, tastes amazing!)

~Cook one large pot of soup to have for lunch a few days during the week (this week was 3 bean pumpkin chili, see recipe below!)

Crock Pot 3 Bean Pumpkin Chili, a true fix it and forget it meal!

crock pot 3 bean pumpkin chili
 
Crock Pot 3 Bean Pumpkin Chili ~vegan, gluten free~
Author:
Recipe type: Main
Cuisine: Vegan
Serves: 6
Ingredients
  • 2 tablespoons extra virgin olive oil
  • 1 cup onion, chopped
  • 1 yellow bell pepper, chopped
  • 3 cloves garlic, minced
  • 1 (15 oz.) can black beans, rinsed and drained
  • 1 (15 oz.) can chickpeas, rinsed and drained
  • 1 (15 oz.) can red kidney beans, rinsed and drained
  • 1 can (15 oz) pumpkin
  • 1 can (15 oz) diced tomatoes
  • 2 teaspoons chili powder
  • 1.5 teaspoons cumin
  • 1.5 teaspoons oregano
  • 1 teaspoon smoked paprika
  • ½ teaspoon sea salt
  • 2.5 cups vegetable broth
  • Toppings:
  • Fresh cilantro
  • Avocado
  • Scallions
Instructions
  1. Add oil to a large skillet over medium-high heat. Add onion and pepper, sauté until tender. Add garlic and sauté until fragrant. Transfer to a crock pot.
  2. Add remaining ingredients to crock pot and cook on low for 8-10 hours or on high for 4 hours.
  3. Top with fresh cilantro, avocado and scallions.
Nutrition Information
Serving size: 1 Calories: 256 Carbohydrates: 43 Sugar: 7 Fiber: 12 Protein: 13

Crock Pot 3 Bean Pumpkin Chili, a true fix it and forget it meal!

Recipe adapted from Taste of Home

You may want to alter the amount of chili powder added.  I kept it on the mild side for a kid-friendly version.  I threw this in the crock pot at night to have lunch ready and waiting the next day.  At ~250 calories, 13 grams protein and 12 grams of fiber you can’t go wrong!  A nutritious meal that will keep you feeling full!

Crock Pot 3 Bean Pumpkin Chili, a true fix it and forget it meal!

Summertime Chili ~high protein, vegan~

Summertime Chili, made with garden fresh zucchini, summer squash, sweet corn and beans!  A high protein and high fiber vegan meal!

Summertime Chili, made with garden fresh zucchini, summer squash, sweet corn and beans!  A high protein and high fiber vegan meal!

 Not only is this recipe packed with protein and fiber, but it brings a little heat thanks to cayenne pepper!  According to The University of Maryland Medical Center, cayenne pepper can be traced back 9,000 years where Native Americans used cayenne pepper not only for flavor, but for medicinal purposes as well.  The healing qualities of cayenne come from a compound called capsaicin. This powerful compound is recognized as an anti inflammatory, pain reliever, digestive aid and has been proven to improve cardiovascular health.  Many use capsaicin applied topically in a cream to alleviate arthritis. Did I mention capsaicin may also suppress appetite?!?

Nutritionally speaking cayenne pepper is bursting with antioxidants, beta carotene, vitamin A, vitamin E, vitamin C and vitamin K all of which help boost immunity!

Summertime Chili, made with garden fresh zucchini, summer squash, sweet corn and beans!  A high protein and high fiber vegan meal!

Summertime Chili, made with garden fresh zucchini, summer squash, sweet corn and beans!  A high protein and high fiber vegan meal!

This recipe makes a lot, so you can take leftovers for lunch the next day or freeze for another time!  The combination of fiber and protein will keep you full for longer and stabilize blood sugar preventing cravings.  My favorite way to eat chili is on top of a baked sweet potato, try it out!

Recipe inspired by Allrecipes.com

Summertime Chili, made with garden fresh zucchini, summer squash, sweet corn and beans!  A high protein and high fiber vegan meal!

summertime chili
 
Prep time
Cook time
Total time
 
Summertime Chili, a high protein and high fiber vegan meal loaded with healthy antioxidants!
Author:
Recipe type: Main
Cuisine: Vegan
Serves: 6
Ingredients
  • 2 tablespoons extra virgin olive oil
  • 1 cup white onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, chopped
  • 1 stalk celery, chopped
  • 1 cup zucchini, chopped
  • 1 cup summer squash, chopped
  • ½ red bell pepper, chopped
  • 1½ tablespoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon oregano
  • ½ teaspoon sea salt
  • ⅛-1/4 teaspoon cayenne pepper
  • 3 cups crushed tomatoes
  • 3 cups vegetable broth
  • 1 can black beans, drained and rinsed
  • 1 can kidney beans, drained and rinsed
  • ½ cup frozen corn
Instructions
  1. Add olive oil to a Dutch oven or large saucepan and heat over medium heat. Add onion and sauté until translucent, stirring occasionally. Add garlic and sauté until fragrant.
  2. Add carrots, celery, zucchini, summer squash and bell pepper, sauté until tender.
  3. Add seasonings, crushed tomatoes and broth. Bring to a boil and reduce heat to low.
  4. Add beans, partially cover with lid and simmer for 30-45 minutes.
  5. Stir in corn, taste and adjust seasonings as needed.
  6. Serve with favorite toppings and enjoy!
Nutrition Information
Serving size: 1 Calories: 221 Fat: 5 Carbohydrates: 38 Sugar: 6 Fiber: 11 Protein: 12

Summertime Chili, made with garden fresh zucchini, summer squash, sweet corn and beans!  A high protein and high fiber vegan meal!

Options:

~Serve with a wedge of lime

~Top with avocado

~Serve on top of a baked sweet potato or bed of fluffy quinoa

~Sprinkle with hemp seeds for an extra dose of protein

~Add chipotle pepper for a smokey flavor

~Use chickpeas in place of black beans or kidney beans

~Add roasted butternut squash

~Spice it up with a few drops of your favorite hot sauce

~Add fresh cilantro or chopped scallions

~Serve with soft corn tortillas or crispy chips

touch a truck and tempeh chili

photo

It certainly doesn’t feel like April out there!  Its freezing and I could not warm up today!  We started off our day by enjoying breakfast with friends and family at The Wicked Oyster. We then proceeded to “touch a truck,” a bunch of dump trucks, fire engines, bulldozers and such on display for kids to enjoy.  It’s kind of a big deal.  Even at such a young age Noah is OBSESSED with trucks (how do boys know to like trucks?) and loved seeing them up close and personal (minus their loud horns).  After walking around outside we were FREEZING!  To warm us up I decided to make tempeh chili for dinner.  This is one of our “go-to” meals.  It cooks up quick and can be adapted using whatever you have on hand.

photo 2

Tempeh chili

Ingredients

4 ribs celery, chopped

1 red onion, diced

5 cloves garlic

2 carrots, chopped

2 tablespoons chili powder

1 teaspoon cumin

2 tablespoons Bragg’s amino acids (can substitute soy sauce or tamari)

1 block tempeh, crumbled

1 15 oz. can garbanzo beans, rinsed (black beans or kidney beans work well too)

1 can low sodium veggie broth

2 cups water

salt and pepper

a few large glugs of olive oil

Cholula Hot Sauce to taste!

photo 1

Directions 

-Pour a few generous glugs of olive oil into saucepan and heat on medium high.

 -Sauté onions, carrots, celery and garlic until they are cooked down and the onions start to caramelize.

-Add Bragg’s, chili powder, cumin, salt, pepper and cook until spices become fragrant, 1-2 minutes.

-Add crumbled tempeh and cook for 2-3 min or until tempeh is lightly browned.

-Stir in broth, water and beans.

-Bring to a boil, turn down heat and simmer for 45 min or until flavors are nicely blended.

 photo 3

I’ve added corn, red pepper and zucchini in the past.  You can even leave out the tempeh and use two cans of beans instead.  It’s a great recipe to use when you need to clean out the refrigerator…get creative!

check out www.beginwithinnutrition.com for more healthy ideas!