Evolving Wellness^TM

TYPE: Lunch, Dinner            PREP TIME: < 45 mins

Goodies Needed

• 2 - 3 cups of kidney beans (organic - precooked from raw)
• 4 Tomatoes (organic)
• ½ of a medium Green Bell Pepper (organic)
• 4 large white Crimini mushrooms (preferably organic)
• 2 cloves of garlic
• ¼ of a large white onion
• 1-2 tbsps olive oil
• 1/4 to 1/3 cup of pure chili powder
• Low fat cheese (pre-shredded)(organic)

* Makes about 4 servings

Aromatica Organics Kidney Beans, 12.0-Ounce Bags (Pack of 6)
Amazon.com price: $19.13

1 Used & new available from $19.13

Frontier Certified Organic Chili Powder, 7.8-Ounce Container (Pack of 2)
Amazon.com price: $16.65

1 Used & new available from $16.65

Preparation Steps

• Rinse and peel the tomatoes and dice up
• Rinse and dice up the mushrooms
• Rinse and dice up the bell pepper
• Peel the garlic and onion and chop finely or process in a food processor
• Place the olive oil in an extra large skillet and heat at medium
• Add in the onion and garlic and sauté for a few minutes, stirring occasionally
• Stir in the mushrooms and sauté for abut 5 minutes, stirring occasionally
• Stir in the green peppers and the tomatoes with all their juices
• Stir in the chili pepper (1/4 cup for less spicy, 1/3 cup or more for spicy - you can always start with less and add in more later as per your taste buds)
• Bring the items to a boil, cover and simmer for about 3o minutes, stirring occasionally
• Depending on how soft you cooked the beans, you can stir them in at the start of the 30min simmering or at the end and just heat for a few more minutes with the other items
• Pour into bowls and drizzle with some cheese if desired
• This is a very simple and healthy chili - since all of our taste buds are different you can modify it by adding more or less of the vegetables or by adding in your other favorite herbs, not salt though as there is enough in the chili powder
• For a runnier version, you can add in some pure tomato sauce
• Come back and let me know how you like it!

Meal Nutritional Benefits

Kidney Beans

• Excellent source of protein and cholesterol lowering fiber
• good source of (in descending order): molybdenum, folate, tryptophan, fiber, manganese, protein, iron, phosphorus, copper, potassium, magnesium, vitamin B1 and vitamin K
• help to regulate blood sugar, lower LDL cholesterol, lower heart attack risk and heart disease, decrease risk of anemia and increase memory and brain function
• enhance intestinal health by keeping you regular and prevent digestive disorders including constipation and IBS
• for more information, visit the kidney beans detailed overview from World’s Healthiest Foods

Tomatoes:

• Excellent source of lycopene - an antioxidant found to decrease many cancers as well as heart disease

• good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate

• aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
• for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Bell Peppers:

• Great source of antioxidants while it adds an  appetizing, colourful touch to the pizza, especially if you mix of all 3 colors of peppers

• good source of (in descending order): vitamin C, vitamin A, vitamin B6, fiber, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper

• helps reduce risk of cancer and cardiovascular disease, protects against rheumatoid arthritis, promotes healthy eyesight and lungs, and enhances overall good health
• for more information, visit the bell peppers detailed overview from World’s Healthiest Foods

Crimini Mushrooms:

• Great source of phytonutrients and anti-cancer properties
• good source of (in descending order): selenium, vitamin B2, copper, vitamin B3, tryptophan, vitamin B5, potassium, phosphorus, zinc, manganese, vitamin B1, vitamin B6, protein, folate, fiber, magnesium, iron and calcium
• reduce risk of various cancers including breast and colon, can help reduce symptoms of rheumatoid arthritis and increase the functioning of the immune system and offer protection against Alzheimer’s
• for more information, visit the crimini mushrooms detailed overview from World’s Healthiest Foods

Onion:

• contain numerous flavonoids
• good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper

• helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
• boosts bone health, has anti-bacterial and anti-inflammatory properties
• for more information, visit the onion detailed overview from World’s Healthiest Foods

Garlic:

• Adds a rich aroma to any meal
• good source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
• has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
• protects against many cancers, protects against asbestos and promotes healthy weight control
• has anti-inflammatory, antibacterial and antiviral activity
• promotes optimal health
• for more information, visit the garlic detailed overview from World’s Healthiest Foods

Olive Oil:

• Rich in monounsaturated fat and polyphenols
• Protects against chronic degenerative diseases, increases life span, protects against heart disease, enhances healthy blood pressure, enhances proper gastrointestinal health and reduces breast cancer risk
• helps control proper blood sugar, helps prevent belly fat and insulin sensitivity, helps prevent bone loss, has anti-inflammatory benefits, helps protect from free radical damage, helps maintain healthy weight and protects against H. pylori
• for more information, visit the olive oil detailed overview from World’s Healthiest Foods

Cheese (low-fat):

• good source of (in descending order): tryptophan, calcium, protein, phosphorus, iodine and selenium
• dairy products in general help prevent colon cancer, osteoporosis, migraine and PMS as well protect against gout, breast cancer, metabolic syndrome and help maintain a healthy weight
• for more information, visit the cheese detailed overview from World’s Healthiest Foods