February is American Heart Month, making it a perfect time to explore heart-healthy eating patterns. News & World Report has consistently rated the DASH (Dietary Approaches to Stop Hypertension) diet as one of the healthiest eating plans in America. This article delves into the world of DASH diet-friendly chili recipes, offering flavorful and satisfying meals that align with the diet's principles. The DASH diet focuses on incorporating foods rich in potassium and fiber while minimizing sodium intake. Rather than solely focusing on restricting foods, the DASH diet emphasizes the inclusion of nutrient-rich options.
Understanding the DASH Diet
The DASH diet isn't just about cutting out specific foods; it's about embracing a balanced eating pattern. Many people try to cut out foods to lower their sodium intake. Instead, including foods that are rich in potassium, a powerful nutrient that the DASH diet encourages, is more beneficial than merely reducing the salt in your diet. Potassium-rich foods include milk and yogurt, vegetables, (think baked potato rather than fried) and fruits like bananas. It prioritizes fruits, vegetables, whole grains, lean protein, and low-fat dairy. It also encourages limiting saturated and trans fats, added sugars, and sodium.
Key Principles for DASH Diet Chili
- Low Sodium: Aim for recipes with less than 1500mg of sodium per day. Using no-salt-added or low-sodium ingredients is crucial. Rinse canned beans and vegetables to further reduce sodium levels.
- High Fiber: Incorporate plenty of fiber-rich ingredients like beans, vegetables, and whole grains.
- Lean Protein: Opt for lean protein sources such as ground turkey breast or chicken.
- Potassium-Rich Ingredients: Include vegetables like tomatoes and sweet potatoes, which are good sources of potassium.
- Limit Processed Foods: Skip highly processed foods.
DASH-Friendly Turkey Chili Recipe
This recipe, inspired by a blend of Texas and Midwestern chili traditions, is packed with vegetables and flavor while adhering to DASH diet guidelines.
DASH diet Turkey Veggie Chili by prettyhealthyplate.com## Ingredients (Recipe makes 8 servings):
- 1lb organic ground turkey
- 1 white onion (diced)
- 1 medium red bell pepper (seeded and diced)
- 1 1/2 cups Low Sodium chicken (or vegetable) broth
- 2 (14.5oz) cans of Fire Roasted No Salt Added diced tomatoes
- 1 (15.25oz) can of 50% Less Sodium kidney beans
- 2 garlic cloves
- 2 Tablespoons chili powder
- 1/2 teaspoon paprika
- 1/2 teaspoon oregano
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground black pepper
- 1/8 teaspoon sea salt
- Fresh cilantro (Optional - to garnish)
- Tri-Color tortilla strips (Optional - 1 Tablespoon to garnish)
- Shredded Mexican Cheese (Optional - to garnish)
Preparing this recipe:
- In a skillet brown the ground turkey seasoning with black pepper. Add onions and stir until turkey and onions are fully cooked.
- Transfer to a large pot and add chicken (or veggie) broth, tomatoes, beans, red pepper and garlic.
- Stir in spices - chili powder, paprika, oregano, cayenne pepper and ground cumin. Stir to combine and simmer for 20-30 minutes on low heat.
- Portion into your favorite chili bowl and garnish with fresh cilantro (yum), with 1 Tablespoon of tortilla strips (yummy), and a pinch of Mexican shredded cheese (yummiest). Enjoy!
Nutritional facts (Per Serving, Recipe Makes 8 Servings):
- Chili (no garnish)
- Cal 207, Total Fat 6g, Sat Fat 1g, Sodium 203mg, Carbs 22g, Sugars 5g, Fiber 7g, Cholesterol 40mg, Protein 15g, Potassium 522g
- Chili (with garnish)
- Cal 252, Total Fat 9g, Sat Fat 3g, Sodium 260mg, Carbs 24g, Sugars 5g, Fiber 7g, Cholesterol 46mg, Protein 16g, Potassium 528g
White Chicken Chili: A DASH-Approved Variation
This recipe offers a lighter take on traditional chili while still providing essential nutrients.
White Chili Recipe
This recipe is an excellent source of fiber and is a good source of calcium; both are important for heart health. Try this tasty, "lightened up" version of traditional chili that's made with milk, chicken and hominy.
Read also: Delicious DASH Diet Treats
Ingredients:
- Chicken
- Hominy
- Milk
- Bell peppers
- Onion
- Chopped green chilies
- Garlic
- Chili powder
- Cumin
- Oregano
- Broth
- Cilantro
- Lime wedges (optional)
- Tortillas
Instructions:
- Place a tortilla directly on stove top burner (gas or electric), set at medium-low, and toast, turning frequently with tongs, until light golden and fragrant, 30 to 60 seconds. Repeat with 3 more tortillas.
- Season chicken with salt and pepper.
- In a deep sauté pan or Dutch oven, heat 1/2 tablespoon oil over medium-high heat. Add chicken and cook, stirring often, until lightly browned, 2 to 3 minutes.
- Add remaining 1/2 tablespoon oil to the pan. Add bell peppers and onion; season with salt and pepper and cook, stirring often, until softened, about 3 minutes.
- Add chopped green chilies, garlic, chili powder, cumin, and oregano; cook stirring, until fragrant, about 1 minute.
- Add broth and milk to the pan and bring to a simmer, stirring. Reduce heat to low. Cover and simmer, stirring occasionally, until chicken is cooked through and sauce has thickened, about 20 minutes.
- Stir in 1/4 cup of the cilantro into chili. Taste and adjust seasonings.
- Ladle the chili into bowls and garnish with remaining chopped cilantro, lime wedges if desired.
Tips for Customizing Your DASH Diet Chili
- Vary the Vegetables: Experiment with different combinations of vegetables like sweet potatoes, corn, zucchini, or spinach.
- Spice It Up: Adjust the amount of chili powder, cayenne pepper, or other spices to suit your taste.
- Add Beans: Kidney beans, black beans, and pinto beans are all great additions to chili and are packed with fiber.
- Use Fresh Herbs: Fresh herbs like cilantro, parsley, or oregano can add a burst of flavor.
- Consider a Slow Cooker: Slow cookers are great for developing flavor and making chili even easier to prepare. My slow cooker turkey chili is such an easy recipe for meal prep or a get together with friends.
- Make it Vegetarian: Omit the meat and add extra beans or vegetables for a vegetarian option.
Other Chili Variations
The beauty of chili lies in its versatility. Here are some other variations to explore:
- Pumpkin Chili: Incorporate pumpkin puree for a unique flavor and added nutrients.
- Vegetarian Quinoa Chili: Use quinoa as a base for a protein-rich and fiber-filled vegetarian chili.
- Whole30 Keto Chili: For those following a Whole30 or Keto diet, this chili variation utilizes compliant ingredients. Are you on a keto diet? Try this Whole30 Keto Chili in the Instant Pot!
General Chili Recipe
This recipe offers a basic, no-frills chili that you can customize to your liking.
Quick and Easy Beef Chili## Ingredients:
- Oil
- Onions
- Bell peppers
- Garlic
- Ground beef
- Tomato sauce
- Beans
- Spices
- Water
Instructions:
- In a large pot over medium-high heat, add the oil to the pan.
- Cook the onions and bell peppers for 5-7 minutes, until translucent.
- Add the garlic and cook for an additional minute, stirring often to not burn the garlic.
- Add the ground beef and cook until the beef crumbles and no pink remains.
- Add the tomato sauce, beans, spices and water.
Making Chili
Directions
- In a soup pot, add the ground beef and onion. Over medium heat, saute until the meat is browned and the onion is see-through.
- Add the tomatoes, kidney beans, celery and chili powder to the ground beef mixture.
- Cover and cook for 10 minutes, stirring often.
- Uncover and add water to desired consistency. Stir in cornmeal.
- Ladle into warmed bowls and garnish with jalapeno peppers, if desired.
The Personal Touch of Chili
Chili recipes are incredibly diverse and often reflect personal preferences. Some people like more spice, some like beans, others hate them, etc. And everyone claims that theirs is the absolute greatest chili that you will ever have. But you know, I almost feel as though a person’s chili recipe is personal. It truly is all personal preference. And that’s what I love about chili. Chili recipes vary so much and are getting so creative, you could have a different chili recipe each day of the year and never feel like you’re eaten the same ole thing day after day.
Read also: Which Diet is Right for You?
Read also: The DASH Diet and Blood Sugar