Fruit Sweetened Pumpkin Muffins
Fruit Sweetened Cranberry Sauce
There is nothing like a hearty chili on a cold day!
For me chili conjures up images of fall football games with chili simmering on the stove (or crockpot), the delicious aromas permeating the house.
But what if it was healthier? I wanted to capture the Southwest flavors with the peppers while adding healthy micronutrients. And the secret ingredient–pumpkin–adds a rich sweetness!
This Southwest Chili freezes well and can be simmered just until the beans are tender or as long as you like–it just gets better with age!
I was really shocked (mostly because my son has texture issues with meat) when I made this and BOTH of my kids LOVED it!
A hearty chili packed with veggies
- 1 sweet onion
- 2 cloves garlic
- 1 lb ground beef or turkey
- 1 red bell pepper
- 1 green bell pepper
- 2 anaheim peppers
- 2 poblano peppers
- 1 jalaepeno (optional, or more if desired)
- 1 T chili powder
- 2 t cumin
- 1 t oregano
- 1 x 14.5 oz can kidney beans (no salt added)
- 1 x 14.5 oz can pumpkin (or other pureed winter squash)
- 3 x 14.5 oz cans fire roasted tomatoes
- 1 x 28 oz can crushed tomatoes
- 2–3 c stock (beef, chicken, vegetable) as needed to adjust consistency
- Salt and pepper to taste (depends on ingredients)
- Garnish: avocado, cheese, green onions, sour cream
- Optional: roast Anaheim, poblano, jalapeno peppers. Coat in avocado oil, season with salt and pepper and roast at 425 for 15 minutes or until tips are caramelized
- In a large soup pot, sauté onion onion in avocado oil or butter/ghee and a pinch of salt, when translucent, add garlic and spices
- Add ground meat and brown, add a pinch of salt and pepper
- When meat is almost done, add peppers.
- When meat is done, add tomatoes, spices, beans and pumpkin
- Add salt and pepper to taste, simmer until beans are tender
- Garnish with avocado, cheese, green onions, sour cream as desired!
If you are sensitive to spice/heat, omit the jalapeno and only use 1 t chili powder, 1/2 t cumin, 1/2 t oregano. (you can always add more later at serving if it needs a kick!) Also, if you taste it and it is too spicy, you can add sour cream which tames the spice (this is what I do for my kids!)
If you don’t want to chop all the peppers, you can roast them whole, then cut the center stem/seeds out and then pulse in the blender/food processor until desired size and add to soup
- Prep Time::20
- Cook Time:1:00+
Keywords: healthy chili, southwest chili
Why this Southwest Chili is HEALTHY!
Fruits and Veggies like onions, peppers and pumpkin are packed with micronutrients–these are more than just vitamins and minerals but powerful plant compounds that improve health!
Onions, peppers, pumpkin and garlic have powerful anti-oxidants that neutralize free radicals and reactive oxygen species which damage cells and DNA.
Fruits and Veggies like onions, peppers, and pumpkin have fiber that is so important for our digestive systems! Fiber is something we can’t digest, but it helps to clean out our gut and also provides food for our microbiome!
Supports a Healthy Microbiome
Our microbiome is all the good bacteria in our gut–it does amazing things like providing protection, helping to digest food, supporting our immune system and making neurotransmitters (and MUCH more!). The good bacteria LOVES fruits and veggies like onions, peppers and pumpkin!
Healthy Fat: Avocado oil
Avocado oil is a really healthy fat–it is low in omega-6 fatty acids which promote inflammation and has omega-3 fatty acids which lower inflammation!
This Southwest Chili does not have any gluten. Gluten is a sticky protein that can cause Leaky Gut and promotes inflammation! Too much inflammation is like lighting your body on fire!!!
How to get kids to eat this Southwest Chili!
Cut Veggies Small!
This Southwest Chili has tons of veggies and kids can object just seeing the chunks of veggies in it. Cutting the veggies small or pureeing the veggies will take texture issues away and make it harder to see so that kids will not know they are eating veggies!
Try a lick!
Sometimes a bite is a big commitment to kids, but getting them to try a lick is manageable! This Southwest Chili tastes amazing, and if they take a lick and like it, then they are more likely to take a bite!
Watch the Heat!
Using jalapeno peppers will drastically increase the heat of the soup. Kids can be really sensitive to spice. Instead of putting the jalapenos in the chili, add them as garnish for the adults that want the heat! You can also use less chili powder or add sour cream to help tame some of the heat!
Pharmacist, Chef, and Mother of Twins!
Hi! I’m Julie! When I’m not chasing my twins around, I am creating simple, healthy meals that busy moms and kids will love!
I’m here to help! If you are feeling overwhelmed about changing your diet, tired of scouring the internet for recipes that you think your family will eat, and stressed out from all the meal prep– I can help you!
You don’t have to do it alone! What if you had a Chef and Mother holding your hand as you took baby steps making healthy changes???