Pumpkin Craze

I have to say I’m all about the pumpkin craze.  I love Fall and everything that comes with it! The changing of the seasons into Fall and Winter lets me know that rest is coming! There is so much comfort in Fall decorations and I find real joy in everything pumpkin - from pumpkin coffee, pumpkin cookies, pumpkin candles, pumpkin soap, etc! There are so many delicious variations of chili, but one of my favorites is pumpkin chili! The ingredients in chili is SO nourishing filled with protein, fiber, and healthy fats - the key to a balanced meal.  The addition of pumpkin, a nutrient dense food, adds fiber and antioxidants high in vitamin C and A.  Along with the pumpkin, chili is filled with foods that nourish your body! Here are just a few to name:

Beans: packed with protein, fiber, folate, potassium, and phytates (natural compounds that have been noted to improve your immune system and inhibit the growth of cancer cells), regulates blood sugar, insulin levels, and cholesterol.  Some researchers recommend eating at every meal! 

Spinach: these dark leafy greens have been called the healthiest food to eat due to its antioxidant properties and being packed with nutrients like protein, calcium, potassium, iron, magnesium, and folate. It helps support hair, skin, and bone health as well! The benefits go on and on!

Onions and garlic – powerful antioxidants, containing sulfuric compounds that fight bacteria

Jalapeno: inhibits cancer growth and a good source of Vitamin C and Vitamin B6

Sweet potatoes: this superfood offers fiber, a strong antioxidant, and reduces inflammation

Cilantro: an antimicrobial used as medicine in ancient times to reduce inflammation, lower blood sugar, and fight infections

Cinnamon: this hypoglycemic herb has astringent, antimicrobial and anti-inflammatory properties that heals gut damage, lowers blood sugar, and improves insulin sensitivity.  It’s also a powerful antioxidant.  

As you can see, this meal is jam packed with nutrients and will last you several dinners.  It also freezes well! Here is the recipe below.  We kept our meal plant-based, but feel free to add some ground beef, turkey, or sausage to your chili! This recipe can be easily made vegan, vegetarian, paleo, or Whole30 compliant! I didn’t make it too spicy since my girls were eating it, but feel free to add more of the jalapeño!

1 tablespoon olive or avocado oil

1 red onion diced

6 garlic cloves minced

1 yellow pepper diced

1 green pepper diced

½ of jalapeño (with or without seeds) diced

2 zucchini diced

3 cups of spinach 

1 Sweet potato cooked and diced

2 15 oz cans of petite diced tomatoes (low sodium)

15 oz of black beans (low sodium if canned)

15 oz of pinto beans (low sodium if canned)

15 oz of kidney beans (low sodium if canned)

15 oz of pureed pumpkin 

2 tablespoons chili powder

1 tablespoon ground cumin

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon paprika

1 teaspoon cinnamon

2 cups of vegetable, chicken, or bone broth (low sodium)

1 cup of cilantro (half for garnish)

Greek yogurt (plain)t or sour cream for garnish (optional)

1 avocado sliced for garnish (optional)

Cheddar or nut cheese for garnish (optional)

Scallions for garnish (optional)

Hot sauce for garnish (optional)

DIrections: 

1. Add the olive/avocado oil to a frying pan and heat up. 

2. Saute the diced onions for about 3 minutes, then add the minced garlic and cook for another 5 minutes.

3. Add the diced jalapeno, yellow and green peppers, and zucchini to the frying pan. Saute another 5 minutes or until soft.  

4. While the veggies are cooking, heat the crock pot to low or large cooking pot on low.  Add the beans, diced tomatoes, cooked and diced sweet potato, spinach and pumpkin.  Stir together.  

5. Next add the spices, cilantro (half a cup) and broth.  Stir everything together.  

6. Add the vegetables from the frying pan to the crockpot or large pot.  And stir as best you can.  It will be easier to mix once the spinach cooks.  

7. Let cook on low for about 4 hours.  Stir together occasionally.  

8. When ready to eat, feel free to garnish with a spoonful of Greek yogurt/sour cream, avocado, cilantro, cheese, scallions, and/or hot sauce. 

ENJOY!! :)