Guest Blog: Connie Evers – A Delicious, Heart-Healthy Chili (Plus Leftovers)
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By Connie Evers MS, RD, LD – Nutrition for Kids

Connie’s Healthy Eating Blog – A Heart-Healthy Recipe

Earlier this month, I covered how Mediterranean diets can help promote a heart-healthy diet. In this installment, I’m sharing a heart-healthy take on a wintertime stew favorite.

My friend, Chef Marshall O’Brien, works to empower schools, families and communities to discover how eating better and cooking together can help kids develop positive eating habits that will last a lifetime. He has given me permission to share this delicious and easy heart-healthy recipe:

Chef Marshall’s Quinoa Kale Chili

2 T or 2 “glugs” of olive oil
2 yellow onions, small/medium, diced
3 cloves large garlic, smashed and small chop
2 T Cumin or to taste
2 T Chili powder
½ tsp paprika
2 -15oz cans diced tomatoes (use fire roasted if desired)
3/4 C quinoa, rinsed but not cooked
2 C black eyed peas, hydrated (or canned, drain, rinse thoroughly)
2 C red beans, hydrated (or canned, drain, rinse thoroughly)
2 C kale (stems removed), washed, and thinly sliced
64 oz vegetable broth or combined with water is fine too
½ -1 fresh lime juice
Cilantro to taste

Using large stock pot, heat up olive oil, add onions, garlic, and sauté until aromatic and tender. Add spices, tomatoes, quinoa, beans, kale (or you can add the kale 30 minutes before serving) and broth/water. Simmer for at least 2 hours. If you let it cook/sit longer, the better it will taste. Add more liquid if needed or desired. Taste and season as desired. Finish with fresh lime and cilantro.

Connie’s note: This is a big recipe – it’ll serve over 12! – so freeze some of it for a future meal!

While we’re here, here are some more helpful links and information (or, as I like to call them, “leftovers”) to help celebrate Heart Health Month:

Oldways: Health through Heritage is packed with information, recipes and inspiration for eating a Mediterranean diet. Visit their pyramids resource page to get started.

The Centers for Disease Control and Prevention (CDC) has a great list which summarizes nine steps on your journey to heart health. Check it out here.

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