Fall is a transformative time of year. Leaves are changing, closets are rotating and crockpots, Dutch ovens and instant pots are busting out of cabinets and claiming counterspace. You know why – it’s chili season! Fall flavors and warm meals capture our hearts this time of year as weather begins to cool off. To prepare for this chili season, we are going to highlight top tips to help transform your chili to make it perfect for your next tailgate party or weeknight meal for the family.
Dietitian Tips to Create Your Own Healthy Chili Recipe
Load up on veggies
Not only will adding vegetables to your chili make it more colorful, but it will also provide you with a nutritional upgrade. Vegetables contain several vitamins and minerals that our bodies need to function. They also contain dietary fiber, which is known for its many health benefits such as lowering cholesterol levels, aiding in digestion, stabilizing blood sugar levels and keeping one feeling full and satisfied.
Many vegetables contain antioxidants, which are substances that can prevent or delay cell damage by neutralizing free radicals within the body. Not only is chili a fantastic way to drive up nutrient intake, but it is also a wonderful way to add vegetables into kids’ meals. Add veggies with ease by utilizing canned or frozen vegetables like Simple Truth Organic Canned Yams or Simple Truth Diced Tomatoes No Salt Added.
Choose lean protein
Ground beef is the typical protein of choice when it comes to chili, so an effortless way to make it better-for-you is to opt for an 80/20 or 90/10 beef. By choosing leaner beef, you can reduce the total fat, specifically saturated fat content. Increased intake of saturated fat has been shown to raise cholesterol levels, which can increase one’s risk for heart disease. Another way to reduce saturated fat content would be to try ground turkey or chicken. No time for prepping fresh chicken? No worries! Try the Simple Truth Organic Chunk Chicken Breast in Water for a quick and easy way to add lean protein.
Plant proteins for the win
Drive up protein content and make plant-based proteins the star of the chili. Utilizing plant-based proteins are a fabulous way to add texture, protein and dietary fiber to any chili. Key vitamins and minerals commonly found in plant-based proteins include folate, vitamin C, vitamin A, iron and zinc. Another way to incorporate plant-based protein is to switch up the pasta, whether it be in the chili or served alongside. Check these out for an easy swap – Simple Truth Organic Gluten Free Chickpea Fusilli Pasta, Simple Truth Organic Red Lentil Spaghetti Pasta or Simple Truth Organic Shirataki Noodles Spaghetti.
Not only is incorporating more plant proteins into meals beneficial to our health, it also great for the environment. Therefore, it should come as no surprise the demand for plant-based products is high and will continue to grow. Try them out for yourself!
- Grains (quinoa, barley, farro) – Simple Truth Organic Red Quinoa
- Lentils – Simple Truth Organic Green Lentils
- Beans and legumes – Simple Truth Organic Tri-Bean Blend
- Soy (tofu, edamame, tempeh) – Explore Cuisine Organic Edamame Spaghetti
Boost flavor with herbs, spices and more!
When it comes to making a healthier chili, it is important to understand how to keep flavor when reducing fat, sugar or sodium. One way is through the addition of herbs and spices. Some even provide phytochemicals that may help lower cholesterol, prevent cell damage, inhibit the growth of cancer cells and reduce inflammation.
- Spices – cinnamon, garlic, ginger, turmeric, chili powder, cayenne pepper.
- Herbs – sage, basil, rosemary, thyme.
If you are new to the chili game and would like to keep it simple this season, try Simple Truth Organic Mild Chili Seasoning Mix. If you are looking to add more layers of flavor and nutrition, consider adding some of these to your chili.
- Simple Truth Nutritional Yeast Seasoning – adds a savory cheesy flavor
- Simple Truth Organic Dutched Cocoa Powder Unsweetened – adds a rich chocolate flavor
- Simple Truth Unsweetened Coconutmilk – adds subtle coconut flavor and creaminess
Elevate your toppings
Cheese and sour cream are likely some of the first toppings that come to mind. While I am not saying do not add them, consider adding less or swapping out for something more nutritious. For example, try plain Greek yogurt in place of sour cream to reduce fat and increase protein content. Garnishing with cilantro is another way to add a pop of color, freshness and provide a variety of nutrients. Do not forget about avocados, a nutrient dense fruit that is full of healthy fats and fiber.
Whether it is sweet, savory or spicy, a bowl of chili on a cool day just hits the spot. Transform your chili into a better-for-you option by following these dietitian-approved tips. For more tips on transforming recipes into better-for-you options that meet you and your family’s needs, schedule with a Kroger Health Registered Dietitian, our nutrition experts.
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