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AVOCADOS // people who eat them tend to be healthier

One study looked at the dietary habits and health of people who eat avocados. They analyzed data from 17,567 participants in the NHANES survey in the U.S.Avocado consumers were found to be much healthier than people who didn't eat avocados. They had much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes.People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had more HDL (the "good") cholesterol.

For those of you who are close to me or read my blurbs know that I am trying to eat less meat for inflammation purposes. To get myself to lower my animal protein intake, we have started doing Meatless Mondays in hopes that I can get enough staple meals to have Meatless Wednesday's, Fridays, etc. relying less and less on meat.Don't get me wrong, I love a nice bloody steak or a well-dressed chicken breast but the way I feel after I eat them just isn't worth the frequent intake, nor the long-term effects it has on my body. I will not judge or preach to other meat-eating family members or friends since I do miss the stuff and realize the nutritional benefits. But, like I said, this is for my health and I am determined to feel like a normal, healthy, adventure-seeking individual.For a recent Meatless Monday, I came up with a dish that became an instant classic. Not only because it was delicious, but it also could be stored in the freezer and enjoyed time and time again. I love a good comfort meal and this one really hit the spot.If you feel like trying a fun, new weekly tradition, try Meatless Monday's! You will be very surprised to find how filling these meatless meals can be! 

VEGAN CHILI SMOTHERED SWEET POTATO

(Feeds 4)

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INGREDIENTS

4 sweet potatoes (1 per person)

1 cup uncooked quinoa

1 medium onion, peeled and diced

4 cloves of garlic, minced

1 chipotle chili in adobo sauce, chopped

1 can black beans, rinsed and drained

1 can dark red kidney beans, rinsed and drained

1 can light red kidney beans, rinsed and drained

2 cans tomato sauce

2 cans diced tomatoes or 5 roma tomatoes, diced

1 4oz can chopped green chilies

5 cups veg. stock

2 tbs chili powder

1 tbs ground cumin

1 tsp salt

1 tsp sugar

1/2 tsp black pepper

OPTIONAL TOPPINGS:

avocado, shredded cheese, crushed tortilla chips or Fritos, green onions, sour cream, salsa, etc.

  1. Add all ingredients (except the sweet potatoes) to a slow cooker and stir thoroughly to combine. Cook on HIGH for 3-4 hours or on LOW for 6-8 hours.
  2. Taste and season with additional Salt, PP or seasonings, if need be.
  3. When there are 1-2 hours left of slow cooking, wrap your sweet potatoes in foil and place in the oven on 425 until soft (between 1-2 hours)
  4. Serve immediately, garnish with extra toppings.
  5. Refrigerate in a sealed container for up to 3 days or freeze for up to 3 months.
  6. Enjoy!

105 days IMMUNE SYSTEM HEALTHY!!

-C

Kari Olson Co.Comment