by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author - The Truth About 6-Pack Abs
Today's Lean-Body Recipe
I was surprised to find that many people don't realize that chili can be a VERY healthy meal. And no, this does NOT mean you have to use turkey or chicken to make the chili... actually certain types of red meat are MUCH healthier (since most of the chicken and turkey farms in the US raise unhealthy birds fed the wrong types of feed)
If you follow my recipe, you'll get a satisfying and tasty meal with a good macro-nutrient balance (prot-carb-fat ratio) that is also full of a diverse array of vitamins, minerals, and antioxidants. Enjoy!
Plus, this recipe has a few interesting ingredients... like the small amount of dark chocolate...yes, in chili!
Geary's Fat-Burning Healthy Chili Recipe:
- 1.5 lbs of a healthy type of ground meat (I like to use ground grass-fed buffalo, ostrich, venison, or grass-fed beef as the preferred healthiest meat choices... as a last resort, lean ground turkey or chicken can work also -- but just try to NEVER use factory-farm raised meat)
- 1 large red pepper diced
- 5-6 jalapeno peppers diced (adjust based on your desired "hotness")
- 2 large onions diced
- 2 tbsp extra virgin olive oil
- 1 large can crushed tomatoes or 5-6 large fresh tomatoes diced
- 1 can of kidney beans or black beans (good source of antioxidants and fiber)
- half a bag of frozen chopped spinach (adds extra nutrient density... add in towards the end of cooking)
- 2 tbsp molasses (this is a good source of antioxidants, adds great flavor, and only adds minimal sugar)
- 2-3 squares of extra dark chocolate (sounds weird, but trust me...this adds just a touch of great extra flavor, and a little bit of extra antioxidants)
- 1 or 2 tbsp of chili powder
- 1 or 2 tsp of cumin
- 1 or 2 tbsp of crushed garlic
- if you like your chili extra HOT, add some cayenne pepper to the mix also (this is also a metabolism booster!)
- a small touch of celtic sea salt (I don't measure... I just use a couple small pinches)
- 1/2 cup oat bran (adds fiber and also helps soak up some of the extra moisture)
- I also like to add some fresh chopped cilantro while it's cooking
- Some avocado (for use as a topping after chili is cooked and served)
- some grass-fed raw cheese if you can find it (topping after cooked)
Once it's all together and cooking in the pot, reduce heat to low and simmer for 40-50 minutes. Top each bowl with freshly diced ripe avocado (which adds even more satisfying healthy fats) and sprinkle with shredded raw grass-fed cheese. You've got an awesome hot delicious meal! This recipe makes about 6 servings.
Save the leftovers and bring healthy lunches or midmeals with you to work each day.
It doesn't get any more nutrient dense than this! This is the type of meal that is so dense in micro-nutrients, that it will satisfy your body's needs for nutrition (hence, eliminating cravings), but do it without overloading on calories.
Approximate macro-nutrient breakdown per serving:
36 g. protein, 44 g. carbs, 9 g. fiber, 14 g. fat (all healthy fat), 430 calories
Remember that in addition to all of the unique workouts, and fat-burning nutrition tips, you also get 84 additional lean body meal plans like this one with my Truth about Six Pack Abs Program.