If you’re among the 90% of Americans that are missing out on their daily dose of Fiber, than this Spicy White Chili is the recipe for you.
What are the facts when it comes to fiber?
Dietary fiber is a plant-based nutrient – or what my dad refers to as “rabbit food”. [It’s helpful to think of it like this – fiber is to plants what bones are to animals]. Fiber is a type of carbohydrate but, not just any old carb, fiber doesn’t break down into digestible sugar molecules. Instead, fiber passes through the intestinal tract nearly intact.
There are two types of fiber: soluble and insoluble. Oats, seeds, vegetables, and fruits, for example, are good sources of fiber.
So What Are the Benefits?
Soluble fiber gets its name because it dissolves in water and turns into a sort of gel in your belly which allows your food to digest more slowly, giving your body the opportunity to absorb more of the vitamins and minerals present in your gut. This is why I focus on nutrient dense meals! Bonus, this slow digestion process also keeps your blood sugar and insulin from spiking after you eat
Insoluble fiber is thought to help you stay lean and decrease inflammatory stress on your body. While it does not break down with water, insoluble fiber physically takes up space in your belly. This feeling of fullness may help you to better manage your weight.
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Beans, Beans, The Musical Fruit…
1 cup of cannellini beans, like in the Spicy White Bean Chili below, contain roughly 17 g of fiber — both soluble and insoluble. The American Heart Association recommends women should aim for 25 grams of fiber, and you men should aim for 38 grams.
Eating enough fiber regularly can keep you regular while supporting your healthy microbiome
Spicy White Bean Chili
- 2 cans Northern White Beans (or cannelini)
- 4 cups vegetable broth
- 2 cups water
- 1/2 cup of your favorite salsa verde
- 1/2 onion diced
- 3 cloves of garlic; minced
- 2 Tablespoon cumin
- 1 cup organic white corn [note – I like to roast mine with a little salt, pepper and cayenne]
- 1/2 cup soaked cashews
- 1 Tablespoon avocado oil
- 1/2 teaspoon white pepper
- pink himalayan salt to taste
Suggested Toppings – Diced avocado, non-dairy greek yogurt, squeeze of lime
Begin by sautéing avocado oil with onion until translucent (about five minutes).
Add sautéed onion mixture, cashews, 1 can of beans and water to a high powdered blender and puree until smooth.
Combine contents of blender and remaining ingredients in a pot on the stove. Serve hot!
Try topping your soup with a non-dairy yogurt, diced avocado, a little cilantro, and a touch of cayenne