Are you feeling chili? No, I’m not talking about the chill in the Florida air, I’m talking about having a delicious bowl of chili! Chili is a staple cold-weather food that’s surprisingly versatile. Whether you’re a meat‑lover or a plant‑based foodie, it can be customized to fit your taste and your nutrition goals. What’s the recipe for a perfect chili? Keep reading for tips and a recipe that is sure to make your taste buds happy!

Pick Your Protein

• Red meats give a rich, savory base.
• Chicken or turkey offer leaner protein options.
• Beans are perfect for veggie‑centric versions – hearty, protein‑rich, and filling.

Load it with Colorful Veggies

Most vegetables are low in fat and calories. Another bonus? Vegetables are sources of many nutrients, including potassium, dietary fiber, folate, vitamin A, and vitamin C.

• Potassium: May help to maintain healthy blood pressure. Vegetable sources include sweet potatoes, white potatoes, white beans, tomato products, soybeans, lima beans, spinach, lentils, kidney beans, squash, and yuca.
• Dietary Fiber: Dietary fiber from vegetables helps to reduce blood cholesterol levels and may lower risk of heart disease.
• Folate: Needed for healthy cell growth and function. Helps the body make red blood cells.
• Vitamin A: Helps to keep eyes and skin healthy and helps to protect against infections.
• Vitamin C: Helps heal cuts and wounds, keeps teeth and gums healthy. It also helps your body absorb iron more easily.

Spice It Up for Extra Benefits

Choose a spice level that suits your palate (mild, medium, or hot). No matter the spice level you choose, spices provide key health benefits.

• Cumin: Aids digestion, lowers cholesterol, and helps regulate blood sugar.
• Cinnamon: Offers anti‑inflammatory, antimicrobial, and cardiovascular benefits.
• Cayenne pepper: Boosts metabolism and curbs hunger.
• Garlic: Has antimicrobial and anti‑cancer properties. Helps lower blood pressure and cholesterol.

  

• Oregano: Packed with antioxidants and may improve gut health.

Easy and Delicious Chili Recipe

To the right, you’ll see a One Pot Bean Chili recipe from The Goldring Center for Culinary Medicine. Here are some chef’s tips:

• Swap in chicken or turkey for extra protein.
• Replace any veggies with your own favorites.
• Add more vegetables if you’re in a “veg‑load” mood.

Why Chili Makes a Great Meal

A single bowl brings together protein, fiber, vitamins, and beneficial spices- all in one pot. It’s satisfying, nutritious, and perfect for a chilly evening. Next time the temperature drops, whip up a pot of chili and let the healthful flavors warm you from the inside out.

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