Three Bean Winter Chili

Chili season is here! 

It's been an unusually warm winter here out in wild Montana, however on my birthday (Jan 10th), as with many birthdays, the temperatures took a nose dive and the snow started flying...

And you know what that means!

Chili-time! 

I just love a great winter storm, a blanket of fresh white snow outside, and the smell of warm chili wafting through the house. Nothing says 'winter' like some delicious spicy chili and fresh crisp temperatures outside.
 
I used a three bean approach for this one and kicked it up with some Slap Yo Mama seasoning. Although if you don't have that seasoning from Louisiana I have included the measurements for a version using regular spices you should have on hand.

Chili isn't only warm your soul food, but it's also hearty good for you faire loaded with lean protien, fiber, and lots of vegetables that you hardly even notice, but the nutrition is intact.

So, if your snow has started flying start your own winter tradition and make some super easy slow cooked Three Bean Winter Chili!
 
Go ahead and grab a big bowl, a big spoon, and take a big 'ol bite and let me know what you think? Pretty delicious isn't it? 

And on with the recipe!

Three Bean Winter Chili

1 Tbsp. Vegetable Oil
1 Large White Onion; Diced
6-7 Small Cloves Garlic; Minced
1 Green Pepper; Diced
3 Stalks Celery; Diced
1/2 Pound Lean Ground Beef (or Turkey)
1 (15 Ounce) Can Reduced Sodium Kidney Beans
1 (15 Once) Can Western Style Chili Beans
1 (15 Ounce) Can Reduced Sodium Black Beans
1 (14.5 Ounce) Can Fire Roasted Diced Tomatoes
1 Cup Tomato Sauce
2 Tbsp. Slap Yo Mama Spice (or 1 tbsp. Chili Powder, 2 tsp. salt, 2 tsp. garlic salt)
1 tbsp. Black Cracked Pepper

Garnish: Shredded cheddar cheese and fresh chives (if desired) 
1. In a large skillet add the oil and heat over medium high heat. Add the onions, garlic, green pepper, and celery. Saute for 6-8 minutes or until the onions and peppers have softened. 

2. Add the ground beef (or turkey) and continue sauteing until the meat has browned and the pink is gone, about another 5 minutes.

3. Transfer to a crock pot set to low heat. Add the cans of kidney, chili, and black beans, un-drained. Pour that bean juice right in also! Then add the roasted tomatoes with their juices. Stir to combine. 

4. Add the tomato sauce and all of the spices to the crock pot and cover and allow to cook for 6-7 hours or set to high and cook for 3-4 hours. 

5. The serve in large bowls with shredded cheddar cheese and chives, if desired!


Servings: 6 main dishes (approx 1 cup each)


Nutritional Skinny:

356 calories / 6.2 g fat / 45 g carbohydrates / 13.4 g fiber / 28 g protein


Mental Health Benefit: Here's the best part. All of those carbohydrates are complex carbohydrates driven by all the highly nutritious beans that are packed in this chili. Plus it is loaded with lean protein from the beans and the lean ground beef. And seriously, we all need tons of fiber every single day. Do you think you get it? I sure try, but often fall short. This chili is packed with over 13 grams of fiber per serving! If that doesn't help us reach our quota, I have no idea what will! So why not fix yourself up some easy and delicious Three Bean Winter Chili and delight in the flavor and let your body sigh with the abundance of nutrition packed into each bite!

Spicy Black Bean and Ham Chowder

Mother nature seems to be playing nicely with me lately. The summer months over here feel a lot like the desert -- dry and hot as all get out. Our deck overlooks the western sky making it a great spot to catch the sunset, however it can also roast you like a thanksgiving turkey.

Conveniently our grill is located on this very same hot deck. However, lately whenever I decide to grill for dinner, the clouds magically appear cooling the temperature and making grilling much more comfortable.

Likewise, when I decided to make this Spicy Black Bean and Ham Chowder I realized what I was up against. Hot spicy soup in the middle of summer? It seemed like a rediculous idea, but I went with it anyway. 


And wouldn't you know, the clouds came and the thunder rolled all afternoon dropping the temperature 20 degrees. It rained hard at first tapping the roof like a mad hatter, then soft and steady. The perfect weather for my chowder. I consider this a huge french kiss from Mother Earth herself.


With the crock pot set to low and the cream cheese and shredded cheese added, I set off on a drive. 

I turned left onto a windy dirt road and rolled down my window and took a deep breath. The whole earth smelled of wet pine needles, fresh mowed grass, and moist soil. There was the scent of wild roses coming from overgrown bushes filled with roses as small as your fingernails.
I kept driving and ran into three spotted fawns in the road (they ran to fast to get a picture, but they were adorable!). While stopping for them I smelled wild sage, damp aspen, and the rubber from my tires. Clouds lace the sky like Picasso's Cystene Chapel. 


On the way back home off in the distance was a rainbow over the mountains at sunset.
When I returned to my crock pot, big bowls were set out ready to be filled with this smokey, sweet chowder. 

The smells eminating throughout the house were as complex as Mother Earth with a savory,  yet spicy aroma mellowed by the sweet cream cheese and cheddar that were added in. Not to mention the roasted corn, salty ham, and bright minced garlic.


All was right with the world in that one moment when I topped my Black Bean and Ham Chowder with extra cheese..

and fresh cut cilantro...

And I took my first bite...

Hhhmmmmm. 


Life is delicious.

Now on with the recipe!

Spicy Black Bean and Ham Chowder

2 Ears Sweet Corn (or 2 cups frozen corn)

1 tbsp. Olive Oil

1 Medium Sweet Onion, Chopped
5 Cloves Garlic, Minced
1 Jalapeno Pepper; Minced
4 Cups Low Sodium Chicken Broth

1 (15 ounce) Can Low Sodium Black Beans; Rinsed
3 Cups Cooked Ham; Cubed
1 tsp. Liquid Smoke
1 tbsp. Chili Powder
1 tsp. Cumin
1 tsp. Curry Powder
2 tsp. Cayenne Pepper
salt and pepper to taste
4 Ounces Low Fat Cream Cheese
1 Cup Shredded Cheddar Cheese

2 tbsp. Whole Wheat Flour

1. Preheat the oven to 350. Husk the corn and spray the corn with cooking spray and sprinkle each ear with salt and pepper. Place on a cookie sheet and roast for 45 minutes. Once cooked remove from oven and allow to cool before slicing the corn kernels off the cob. ***Speedy Note: If you are a little rushed on time, you can add 2 cups of frozen corn and skip this step.

2. Heat a large skillet over medium high heat with one tbsp of olive oil. Add the onion, garlic, and jalapeno pepper and saute until the onion becomes translucent and the pepper starts to slightly soften and char on the outside (approximately 4-6 minutes).

3. Transfer to a large crock pot and add the chicken broth, corn (if using frozen), black beans, ham, liquid smoke, chili powder, cumin, curry powder, cayenne and salt and pepper. If using roasted corn add to the crock pot once it has been roasted, cooled, and cut off the cob.

4. Cover and cook on low for 3-4 hours. After this time add the cream cheese. Then in a bowl combine the shredded cheese and flour and add to the crock pot. Stir until combined and cook for another 30 minutes.

4. Serve hot and garnish with extra cheese and fresh cilantro!

Servings: 8 (approx 1 cup)


Nutritional Skinny:

240 calories / 8.5 g fat / 18 g carbohydrates / 4 g fiber / 21 g protein

Mental Health Tid Bit: Chowder is one of those heart soothing, mind calming, and body comforting foods that will cure whatever ails you. Whether it's a frazzled mind, a broken heart, or a wounded ego. This chowder will help. The crock pot also makes this a no brain recipe that you can't mess up. Throw this in the crock pot and consider this dinner one of your many successes of the day.

The end.

Soothing Soul Food

Everyone has a friend who needs a little healing, a little help, a little dose of soothing love. I have several. Many of my friends are going through transitions, are in uncertain times, looking for direction, or healing from surgery. Uncertainty, illness, and transitions are things that are inevitable in life. Unfortunately, these road blocks in life can sometimes cause discomfort, depression, and even major pain. I have been through my own share of painful experiences; both physically and emotionally. I have put myself through all sorts of hardships so I also know what helps me get over them. Cooking helps, friends who listen and lend a hand help, and so does eating really comforting food curled up on the couch.

There really isn't anything better when I'm not feeling good than curling up on the couch, tucked under a warm blanket, with a warm bowl of something delicious in my hands. That is how I eat when I am not feeling well, all curled up in a nice warm ball. There is something soothing about the effect of curling up for me. My friend down the street just recently had unexpected surgery to remove his appendix. Since he can't eat a lot of solid food right now, my mom and I whipped up a Healing Chicken Soup, along with Soothing Sesame Bread, and some Bountiful Blueberry Scones to help cheer him up and speed his recovery. I like the idea of the scones simply because they make me think of simpler times when I don't have to rush. Recovering from surgery also can't be rushed, so I wanted to encourage quiet, peacefulness, and a slow pace with the scones that I love served with hot tea.

I put together a little care package and dropped it off for him. He is a typical dude and doesn't show a lot of emotion, but was humbled when I brought the food over. He thanked me and my mom and I responded, "Of course, that is the least I can do to help a friend." I asked him if he needed anything else, he thought about it and came up with a few things he needed that he couldn't do. I was happy to help. After all, I believe life is a circle. You get back what you give. So if I give support, I know I will get it back. And by the way I definitely do..

I wish I could send this soup to all of you who deserve a little comfort, but I will have to settle for sharing the recipes, my thoughts, and pictures that will hopefully tantilize you into cooking it for yourself! Go ahead and try this soup, curl up on the couch and give yourself a much deserved time out! If anyone asks why you aren't busy running around like you usually do, tell them Abby made you take a time out! :)

Healing Chicken Soup

1 tbsp. Olive Oil

1/2 cup White Onion; chopped

1/2 cup Celery; chopped

1/2 cup Carrots; chopped

1/2 cup Green Pepper; chopped

4 cloves Garlic; minced

1/4 cup Fresh Ginger; minced

32 oz. Fat Free Reduced Sodium Chicken Broth

2 cups Frozen Peas

2 cups Frozen Broccoli Florets

1 tbsp. Chicken Rub Seasoning

1 tbsp. Italian Herbs

6 cups Fresh Tomatoes; diced

1 tbsp. Lemon Grass

2 tbsp. Teriyaki Sauce

2 tbsp. Dried Parsley

1 cup Fresh Tofu; chopped

2 (12 ounce) cans White Meat Chicken; drained

1. Heat a skillet with the olive oil. Saute the onion, celery, carrots, green pepper, garlic, and ginger in a large pan. Or we have a crock pot that sautes and slow cooks so we use it for everything. It is the Technique brand! Check it out we love it! Saute for 5-7 minutes or until onions become translucent. 

2. Transfer mixture to a crock pot. Or if you are using the Technique crock switch it to the slow cooker function. Add chicken broth, peas, broccoli, chicken rub, Italian Herbs, tomatoes, Lemon grass, Teriyaki sauce, dried parsley, tofu, and chicken, tomatoes, and drained chicken. 

3. Stir everything together. Add salt and pepper to taste.

4. Turn crock pot on low and cook for 6-8 hours. Then serve in a large, deep bowl. It is sure to sooth anything that ails you!

Soothing Sesame Bread

1 lb. whole wheat

1 oz. brewer's yeast

1 cup water; warmed

1 tsp. honey

1 tbsp. salt

1. Mix the yeast and one cup of warm water. Add the honey and let sit for 20 minutes. The yeast should begin to bubble.

2. In the mean time mix the flour with the salt. After the 20 minutes has passed combine the yeast mixture with the flour mixture and knead gently with your hands. Add water until the desired consistency has been reached. We added 1 cup of additional water. Once all the flour is combined, separate the dough into three equal parts and shape into 3 round, flat, loaves. Sprinkle the tops with sesame seeds and cover and let rise in a warm place for 1 hour.

3. After an hour, bake in a 400 degree oven for 30 minutes and enjoy! This is delicious alone or dipped into the chicken soup!

Blueberry Scones

1 1/4 cup whole wheat flour

1 1/4 cup bread flour

1/3 cup splenda (you can use sugar if you like)

1 tbsp. baking powder

11 tbsp. butter; cut into small pieces

1 cup fat free half and half

2 cups blueberries (we used frozen)

1. Whisk flour, splenda, and baking powder in a large bowl combining the ingredients.

2. Next add the butter. We used our fingers to blend the butter and the dry ingredients. It should be a coarse meal once it is finished.

3. Then add the cream and stir until well blended. Next add the blueberries and continue blending gently. Then turn out onto a floured surface and gently knead until smooth. Using your hands, pat into a one inch square and cut into triangle shapes using a sharp knife. We cut the dough into four squares first then we cut each square into fourths diagonally.

4. Place each scone on a cookie sheet and bake at 375 degrees for 15-20 minutes or until the tops are slightly browned.

5. Theses are so delicious you will think you have died and gone to heaven. This is a perfect after dinner treat or a perfect soothing snack served with your favorite cup of tea. There is nothing more soothing than bringing tea and scones back into fashion!

Mental Health Benefit: Taking a breath, relaxing, and enjoying simple moments is something you should do not matter if you think you need it or not. I'll tell you a little secret about mom and I: We used to take "mental health" days from work when we were just too frazzled to go in to work. I think it was worth it for me, my coworkers, boss, and employees. They got to see the best me and when I couldn't handle it or was on the edge, I allowed myself a tiny breather or time out! Those who don't are usually the ones who end up in the hospital because they ignore there basic needs and sanity.

Here is a mental health break brought to you from our one kitty circus! Cheers!

~ "Too Lovely" Hot Messes in the kitchen