Whatever team you’re rooting for on game day, know that we’re here rooting for your whole health, too. That’s why we’ve compiled a list of healthy recipes that are sure to be fan favorites while also boosting your health and wellness. Focus on winning with good nutrition as you cheer for your favorite teams.
Three Bean Chili with Corn
So full of flavor and packed with a nutritious trio of beans, colorful and sweet corn, and a generous addition of spices, here’s a chili that will sustain the crowd and is a complete meal by itself. The trio of beans adds a healthy portion of protein and fiber. For an extra burst of deep flavor, cook the onions first over moderate heat until they are a rich caramelized brown before adding other ingredients.
PREP INSTRUCTIONS:
Yield: 15 (3/4 cup) servings
Cooking Time: 20 minutes
Prep Time: 15 minutes
Total Time: 35 minutes
RECIPE INGREDIENTS:
- 1 tablespoon olive oil
- 2 cups yellow onion, diced
- 1 ½ green bell pepper, diced
- 2 tablespoons fresh garlic, minced
- 1 teaspoon fresh thyme, chopped
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 1 tablespoons dried oregano
- ¾ teaspoon ground chipotle pepper 6 cups, can diced tomatoes in juice
- 1 cup tomato sauce
- 1 ¾ cup garbanzos beans, low sodium, drained and rinsed
- 1 ¾ cup black beans, low sodium, drained and rinsed
- 1 ¾ cup pinto beans, low sodium, drained and rinsed
- 1 ½ cup sweet corn, drained
- 1 teaspoon kosher salt
- 1 cup water
- ¼ cup cilantro, chopped
- ½ cup fresh parsley, chopped
INSTRUCTIONS:
Follow the prep technique next to each ingredient.
In a large pot, sauté onions, garlic and green peppers with the herbs and spices. Fold in the tomato product and mix well. Add the beans, salt, and water. Cover and simmer until flavors are well blended, about 20 to 25 minutes. Garnish with the fresh herbs.
NUTRITIONAL DATA
calories 136.41
fat 2.49g
sat fat 0.28g
cholesterol 0mg
sodium 624.69mg
carbohydrates 23.73g
fiber 7.60g
sugars 3.27g
protein 6.42g
Crunchy Jicama, Cabbage and Pineapple Slaw
Here’s a bright and refreshing change from coleslaw or carrot salad, mixing the snap of jicama, carrots and red pepper to thin shreds of Napa cabbage for a low-fat, low-sodium side dish. An unexpected sweetness comes from mini bits of pineapple, all of it dressed in a mayonnaise base enlivened by honey, garlic and ginger.
PREP INSTRUCTIONS:
Yield: 16 (3/4 cup) servings
Cooking Time: 0
Prep Time: 30 minutes
Total Time: 30 minutes
RECIPE INGREDIENTS:
- 4 cups napa cabbage, shredded
- 3 cups jicama, julienned
- 2 cups red bell pepper, julienned
- 1 cup carrot, julienned
- 2 cups fresh pineapple, diced
- 2 tablespoon fresh garlic, minced
- 1 teaspoon fresh ginger, minced
- ¼ cup lime juice
- 2 tablespoons honey
- 1/3 cup light mayonnaise
- 1/8 teaspoon cayenne pepper
INSTRUCTIONS:
Follow the prep technique next to each ingredient.
In a large bowl combine the Napa cabbage, jicama, red bell pepper, carrots and pineapple. Mix well.
Combine the ginger, garlic, lime juice, honey, light mayonnaise and the cayenne to make the dressing.
Fold dressing into the mixture thirty minutes prior to serving.
NUTRITIONAL DATA
calories 55.22g
fat 1.74g
sat fat 0.24g
cholesterol 1.56mg
sodium 37.24mg
carbohydrates 9.12g
fiber 1.77g
sugars 5.14g
protein 0.79g
Bright Edamame Bean Hummus
In the past few years, we’ve become rather enamored of hummus, that Middle Eastern delight made from chickpeas, olive oil and tahini that is so important to that area’s food culture that ownership rights have been heatedly debated. But when you think about it, chickpeas are just another, very tasty legume – so why not try the others? Edamame, another fruit of exotic lands, has become a popular snack item, and the bright green look and taste of young soybeans is ideal for a smooth paste, and actually easier to accomplish than the sometimes stubborn garbanzo. Try adding a touch of sesame oil for an Asian flair.
PREP INSTRUCTIONS:
Yield: 4 (1/2 cup) servings
Prep Time: 5 minutes
Cooking Time: 5 minutes
Total Time: 10 minutes
RECIPE INGREDIENTS:
- 2 cups edamame beans
- 3 tablespoons fresh lemon juice
- 2 ½ tablespoons olive or canola oil
- 2 teaspoons fresh garlic, minced
- 1/2 teaspoon cumin
- 1/4 teaspoon cayenne pepper
- 3 tablespoons water
- 1/4 teaspoon kosher salt
INSTRUCTIONS:
Measure ingredients and chop garlic.
Place all ingredients except water in a food processor. Let the mixture break down enough before adding the water so the mixture has a smooth instead of a coarse consistency.
NUTRITIONAL DATA
calories 148
fat 12g
sat fat 0.65g
cholesterol 0mg
sodium 125mg
carbohydrates 7g
fiber 3g
sugars 1.78g
protein 6g
8-minute Corn and Red Pepper Salsa
Once this corn salsa is in your repertoire, it will find its way into dips, salads and chili, the sweet corn balancing the savory pepper and onion combination and tempering the spicy jalapeño. No cooking involved here, so nothing can beat this salsa for a last-minute highlight to almost any meal. Frozen corn is often crisper than canned, and if fresh corn is in season, cut it right off the cob for a special treat.
PREP INSTRUCTIONS:
Yield: 5 (1/2 cup) servings
Prep Time: 8 minutes
Cooking Time: 0
Total Time: 8 minutes
RECIPE INGREDIENTS:
- 1 ½ cups corn
- ½ cup red bell pepper, diced
- ½ cup red onion, diced
- ¼ teaspoon fresh jalapeño, chopped
- ½ teaspoon fresh garlic, minced
- 2 tablespoons cilantro, chopped
- 2 ½ tablespoons fresh lime juice
- a pinch chipotle powder
- a pinch chili powder
- a pinch ground cumin
INSTRUCTIONS:
Follow the prep technique next to each ingredient.
Combine all ingredients. Refrigerate until ready to use. Salsa may be served at room temperature.
NUTRITIONAL DATA
calories 43.27
fat 0.69g
sat fat 0.11g
cholesterol 0mg
sodium 76.04mg
carbohydrates 8.32g
fiber 0.41g
sugars 0.95g
protein 1.26g
Get More Whole-Health Recipes
Download your 5 free recipes from the cookbook “Simply Healthy: The Art of Eating Well, Diabetes Edition” here.
