It’s easier and tastier than you think!
February is Heart Health month and you have probably heard some of the startling statistics:
- Someone dies from heart disease every 39 seconds;
- Someone suffers a stroke every 40 seconds; and
- Heart disease and stroke cost patients over $173 billion annually.
Yikes! I certainly don’t want to spend my hard earned money or time in a doctor’s office and on medications. Do you??
I believe in living life to its fullest. My parents died at a young age: Mom at 72 of hemorrhagic stroke; Dad at 75, only 8 months later, of a Thoracic aneurysm. Both too soon and relatively healthy. It was devastating for our family and something I would never want any of you to go through. The point is that we really never know when it’s our time to go, so why not live every moment enjoying life to it’s fullest. You can’t do that if you are unhealthy physically or emotionally. What I want for you is to spend your time here on earth feeling vibrant, alive and joyful!
Let’s start with our heart. The good news: research shows that up to 90 percent of heart disease can be prevented by
- changing one’s diet,
- exercising more,
- maintaining a healthy weight and
- not smoking.
This is where I can help you – I have combined my medical background as a nurse with my love of cooking to create recipes that are packed with nutrient-dense power foods specifically chosen so you can reclaim your health!
Today’s recipe is a super simple Heart Healthy Veggie Chili. Here’s my little secret — you can pull it together in 15 minutes with ingredients right from your pantry and by using frozen onions, butternut squash and kale.
There is no shame in using frozen veggies — they are just one step away from fresh, especially in the winter when most fresh veggies aren’t local, and perfect to use for a soup or if you are in a time crunch.
This soup is not only easy but very efficient in getting three of the super star heart healthy ingredients – Beans for soluble fiber, which reduces blood cholesterol levels, Dark leafy greens and butternut squash are high in fiber and loaded with antioxidants.
So here you go: a favorite among many, even my kids!
Black Bean Chili with Kale and Butternut Squash
This one’s a winner simple, fast, and packed with superstar nutrients! Make it easy by using frozen vegetables and canned beans. You’ll have a delicious one-dish dinner in no time!
Ingredients
- 2 Tbs olive oil
- 2 1/2 cups onions, chopped
- 3 garlic cloves, chopped
- 2 1/2 cups butternut squash, peeled and cut into 1/2-inch pieces (or 1 bag frozen & chopped, so much easier!)
- 2 Tbs chili powder
- 2 tsp ground cumin
- 3 15-ounce cans black beans, rinsed, drained
- 2 1/2 cups vegetable broth
- 1 14 1/2-ounce can diced tomatoes in juice
- 3 cups (packed) kale, coarsely chopped (or 1 bag of frozen chopped kale or any greens)
Directions
Heat oil in heavy large pot over medium-high heat. Add onions and garlic; sauté until tender and golden, 8-10 minutes.- Add squash; stir 2 minutes. Stir in chili powder and cumin. Stir in beans, broth, and tomatoes with juices; bring to boil. Reduce heat and simmer, uncovered, until squash is tender, about 15 minutes.
- Stir in kale; simmer until tender but still bright green, about 4 minutes longer. Season to taste with salt and pepper. Ladle chili into bowls and serve.
“My husband made Denise’s veggie chili for the game tonight…and it’s AWESOME!!!!!!!! Thanks, Denise!!” – Kim Miles
If you are ready to reclaim your heart health, start by trying this recipe. It will keep you warm, energized and healthy!
If you are looking for a fun way to gain more heart health tips and recipes,
attend my Love Your Heart! dinner.
Sign up by Feb 26th and you will receive a 15% discount – but hurry, this event will fill up fast!
Stay tuned – next week I will be sharing more heart healthy tips and recipes. Until then, give this simple recipe a try. Your heart and taste buds will be sooo happy!
— Denise
Not just for Valentine’s Day – this is a perfect hostess gift or anytime treat!
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