The new 2015 Dietary Guidelines for Americans include a recommendation increase intake of plant-based proteins, which is perfect, because beans are protein-rich providing approximately 7g of protein per 1/2 cup serving. And when it comes to weight management, incorporating beans into your meal as part of an overall healthy diet will promote satiety and can aid in weight loss.
Beans typically come in two forms: dried or canned. While it's more economical to buy dry beans, many people buy canned beans due to the convenience of not having to soak them before cooking. Which is fine, canned beans are great! Just be sure to rinse well before using to remove up to 40% of the sodium that is added to keep them shelf stable. There are many kinds to choose from - kidney, black, white, navy and chickpeas to name a few - so be sure to try them all!!
Today I had a great excuse to get in my half cup of beans as it was National Chili Day! Yes, yet another food holiday. To celebrate, I made another batch of a new recipe I've been experimenting with. This chili is a little different in that I added quinoa to thicken it up and absorb most of the water. It's sort of a soup, sort of a stew, but 100% delicious and filling! Quinoa and beans are the stars of the show, making this chili rich in fiber and protein.
As an athlete, especially in the winter, I love to have a big bowl of chili after a hard workout. Especially if I've been outdoors, it helps me not only to recover but warms my body from the inside out. Chili is the perfect one-pot recipe for athletes, because it provides both protein and carbohydrate necessary for recovery and it can be easily made in bulk then reheated for a complete meal when life gets busy. And who isn't busy these days?
Celebrate National Chili Day and Healthy Heart Month by whipping up a delicious pot of Sweet Potato & Quinoa Chili!
Heat olive oil over medium heat in a large pot. Add you onions and garlic and mix with oil and allow to simmer for 5-6 minutes until golden and fragrant. Add your jalapeño and stir, sautéing another minute or so. Add sweet potatoes, peppers, beans, corn, tomatoes, broth and spices. Bring entire pot to a simmer for approximately 20 minutes, stirring occasionally. Prior to serving, add a drizzle of lime juice to each bowl. Garnish with chopped cilantro, cheese and avocado as desired.
Download the recipe in PDF format here.
As my husband likes to sing: "Beans, beans are good for the heart. The more you eat them the more you fart. The more you fart the better you feel, so eat your beans at every meal!"
Kristen Chang is Registered Dietitian Nutritionist (RDN), Certified Specialist in Sports Dietetics (CSSD) and triathlete residing in southwest Virginia with her husband and dogs. Follow along as she shares favorite fueling recipes, general wellness and sport nutrition tips and stories from her athletic endeavors.
Another year has flown by, which means it's time to sit back and reflect on the past season. It has been a season of challenge in many regards, and most definitely not the season I had hoped or planned for. Thinking back to my coaching meeting in January, coach Jim and I had discussed taking things to the next level and I set some pretty high goals for myself. That remained the plan through June, until I through a complete 180 by dropping Chattanooga and deciding to focus on my health. I can vividly remember that day, sitting next to the pool after a short workout when coach asked if Chattanooga was still in the cards. I don't remember whether or not I actually responded, but I do remember the emptiness and defeat I felt in that moment knowing in my heart that the answer was no. I consider myself a "fighter"... being Italian makes me stubborn to the core and I am very loyal to the commitments that I make. However, in that moment God was calling me to let go of my own personal plans and trust in Him instead. As humbling and difficult as it was to walk away from Ironman training this past season, I'm incredibly glad that I did.Hearty Miso Soup
My Motto for 2018
2017 End of Season Wrap Up
Training Updates: 3rd Quarter 2017
Asian-Inspired Fish & Veggie Platter (The Recipe Redux)
Peace is always beautiful
Tart Cherry & Orange Sports Drink
Crew Report: Tahoe Rim 100
Dark Chocolate Peanut Butter Ice Cream
Stress Buster Trail Mix
Proud Athlete Of
© 2017 Kristen Chang and RealFoodForFuel, LLC. All rights reserved.
Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Kristen Chang and RealFoodForFuel, LLC with appropriate and specific direction to the original content.
|Real Food For Fuel||
Real Food For Fuel Blog