Chilli con carne 4 ways!

ChilliconcarneChilli con carne is a big favourite in our house, even my two and a half year old son Ted loves it. However, we have decided to cut back on the amount of meat we eat and only have it on the weekends or once in a while during the week. So I have thought of four different ways to make that mid week Chilli taste good without missing the meat. Then at weekends we can add it back in.

Onions and garlic are the first ingredients to go into my chilli. They are both good at fighting infections and diseases such as cancer and heart disease. Both contain antibacterial and antifungal properties that help to strengthen your immune system. The chemical compounds in garlic and onions can slow or even stop the growth of cancer cells. These two vegetables are rich in flavonoids a natural chemical compound that can help to prevent heart disease.

The next ingredient in this basic sauce is tomatoes. Tomatoes are an exceptional fruit. Not only are they king of the fruit tree, but when cooking with them the nutrients remain. When cooking most other vegetables the micronutrients can be destroyed. However, when cooking tomatoes at a high heat because they contain a chemical called lycopene the nutrition stays the same. Tomatoes also provide us with significant amounts of bone-strengthing vitamin K. Research suggests that lycopene supports healthy bones.

Chilli powder, ground cumin and ground corriander are all spices that are in this chilli. All of them have been proven to help with weight loss and improve health long term. Cumin and corriander are a good source of iron, manganese and other vitamins and minerals. Plus chilli, cumin and corriander have all been used for medical purposes in the past.

Chicken stock or vegetable stock are also used in these recipes. Both have great advantages for the body but both are great for boosting the immune system. This helps the body to fight diseases and stay healthy.

Of course, it would not be a chilli without kidney beans. They are a good source of cholesterol lowering fibre and they preventing blood sugar levels rising too quickly after a meal. This makes them a good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with brown rice they provide a virtually fat free high quality protein.

Date syrup is used to add sweetness to the chilli. The reason I love dates is they are a versatile food. Dates can help to regulate the digestive process, boost energy levels in people and by eating one a day you can help to maintain your eye health.

Two of the last ingredients are bay leaves and oregano. Both of these herbs have been used in the past as medicines by the ancient Greeks. They both can boost the immune system as they contain helpful minerals and vitamins the body needs.

The final ingredient in the basic sauce is brown rice flour. It is used to thicken the sauce but it is a great alternative to normal flour and contains more nutrients. Plus it’s gluten free! Brown rice provides the body with fibre. Fibre is an essential part of a diet as it moves waste through the intestines. A diet which is high in fibre will lower blood sugar levels and promote regular bowel movements.

This is a very healthy meal for the whole family to enjoy!

Basic Chilli

Equipment needed

  • Sharp knife
  • Chopping board
  • Teaspoon
  • Tablespoon
  • Large saucepan

Ingredients for Basic Chilli

  • Coconut oil x 2 tsp
  • Onion x 1
  • Garlic x 2 cloves
  • Hot chilli powder x 1 tsp
  • Ground cumin x 2 tsp
  • Ground corriander x 2 tsp
  • Chicken or vegetable stock  x 450mls
  • Chopped tomatoes x 400g tin
  • Red kidney beans x 400g tin
  • Tommy K x 3 tbsp
  • Rice flour x 2 tbsp
  • Date syrup x 1 tbsp
  • Dried oregano x 1 tsp
  • Bay leaf x 1 large
  • Freshly ground salt and pepper
  • Coconut milk (optional)

Start by heating the pan to a medium heat on the stove. Then add the coconut oil. Once the oil has melted and evenly spread at the bottom of the pan add the onions and the garlic. Heat these ingredients until they become soft. The process should take about 5 – 10 minutes. Then add the spices and fry for two more minutes.

Next add the tomatoes and the stock. I normally add a block of frozen stock and let it melt in the pan. Then drain the water from the red kidney beans (if using dried beans then make sure they are cooked thoroughly before adding) and add the beans to the sauce.

In a bowl mix together the brown rice flour, date syrup, Tommy K and oregano, then add this to the sauce. Finally add the bay leaf and salt and pepper. Leave the sauce to simmer on a low heat for about 30 – 40 minutes. Meanwhile heat the rice in a separate pan. I normally use brown rice which takes about 45 mintues to cook.

Start by bringing the rice to the boil for 5 minutes and then leave to simmer for about 40 minutes. Also I like to add mixed herbs and salt to flavour the rice. Once everything has been cooked you could add a can of coconut milk to the sauce and let it cook through for another 5 minutes. Adding the milk sweetens the sauce and it also helps with the heat of the spices in the chilli.

If you are a single person you could make this meal up and freeze into batches. However, it’s great to share it with friends and family. This is a very healthy meal for everyone to enjoy.

Vegetable Chilli

Equipment needed

  • Sharp knife
  • Chopping board
  • Teaspoon
  • Tablespoon
  • Large saucepan

Ingredients for Vegetable Chilli

  • Coconut oil x 2 tsp
  • Onion x 1
  • Garlic x 2 cloves
  • Aubergine x 1 diced into small cubes
  • Courgette x 1 diced into small cubes
  • Mushrooms
  • Hot chilli powder x 1 tsp
  • Ground cumin x 2 tsp
  • Ground corriandar x 2 tsp
  • Chicken or vegetable stock x 450mls

    Chopped tomatoes x 400g tin

  • Red kidney beans x 400g tin
  • Tommy K x 3 tbsp
  • Rice flour x 2 tbsp
  • Date syrup x 1 tbsp
  • Dried oregano x 1 tsp
  • Bay leaf x 1 large
  • Freshly ground salt and pepper
  • Coconut milk (optional)

Start by placing the pan on a medium heat and heat the coconut oil. Once the oil has melted and evenly spread at the bottom of the pan add the onions and the garlic. Heat these ingredients until they become soft. Then add the aubergine, courgette and mushrooms to the pan and stir. The process should take about 5 – 10 minutes and the vegetable should soften. Then add the spices and fry for two more minutes.

Next add the tomatoes and the stock. I normally add a block of frozen stock and let it melt in the pan. Then drain the water from the red kidney beans (if using dried beans then make sure they are cooked thoroughly before adding) and add the beans to the sauce.

In a bowl mix together the brown rice flour, date syrup, Tommy K and oregano, then add this to the sauce. Finally add the bay leaf and salt and pepper. Leave the sauce to simmer on a low heat for about 30 – 40 minutes. Meanwhile heat the rice in a separate pan. I normally use brown rice which takes about 45 mintues to cook.

Start by bringing the rice to the boil for 5 minutes and the leave to simmer for about 40 minutes. Also I like to add mixed herbs and salt to flavour the rice. Once everything has been cooked you could add a can of coconut milk to the sauce and let it cook through for another 5 minutes. Adding the milk sweetens the sauce and it also helps with the heat of the spices in the chilli.

If you are a single person you could make this meal up and freeze into batches. However, it’s great to share it with friends and family. This is a very healthy meal for everyone to enjoy.

Black Bean Chilli

Equipment needed

  • Sharp knife
  • Chopping board
  • Teaspoon
  • Tablespoon
  • Large saucepan

Ingredients for Black Beans Chilli

  • Coconut oil x 2 tsp
  • Onion x 1
  • Garlic x 2 cloves
  • Hot chilli powder x 1 tsp
  • Ground cumin x 2 tsp
  • Ground corriander x 2 tsp
  • Chicken or vegetable stock  x 450mls
  • Chopped tomatoes x 400g tin
  • Red kidney beans x 400g tin
  • Black Beans x 400g tin
  • Tommy K x 3 tbsp
  •  Rice flour x 2 tbsp
  • Date syrup x 1 tbsp
  • Dried oregano x 1 tsp
  • Bay leaf x 1 large
  • Freshly ground salt and pepper
  • Coconut milk (optional)

Start by heating the pan to a medium heat on the stove. Then add the coconut oil. Once the oil has melted and evenly spread at the bottom of the pan add the onions and the garlic. Heat these ingredients until they become soft. The process should take about 5 – 10 minutes. Then add the spices and fry for two more minutes.

Next add the tomatoes and the stock. I normally add a block of frozen stock and let it melt in the pan. Then drain the water from the red kidney beans and the black beans. (if using dried beans then make sure they are cooked thoroughly before adding) and add the beans to the sauce.

In a bowl mix together the brown rice flour, date syrup, Tommy K and oregano, then add this to the sauce. Finally add the bay leaf and salt and pepper. Leave the sauce to simmer on a low heat for about 30 – 40 minutes. Meanwhile heat the rice in a separate pan. I normally use brown rice which takes about 45 mintues to cook.

Start by bringing the rice to the boil for 5 minutes and then leave to simmer for about 40 minutes. Also I like to add mixed herbs and salt to flavour the rice. Once everything has been cooked you could add a can of coconut milk to the sauce and let it cook through for another 5 minutes. Adding the milk sweetens the sauce and it also helps with the heat of the spices in the chilli.

If you are a single person you could make this meal up and freeze into batches. However, it’s great to share it with friends and family. This is a very healthy meal for everyone to enjoy.

Mince Beef Chilli

Equipment needed

  • Sharp knife
  • Chopping board
  • Teaspoon
  • Tablespoon
  • Large saucepan

Ingredients for Basic Chilli

  • Coconut oil x 2 tsp
  • Lean mince beef x 500g
  • Onion x 1
  • Garlic x 2 cloves
  • Hot chilli powder x 1 tsp
  • Ground cumin x 2 tsp
  • Ground corriander x 2 tsp
  • Chicken or vegetable stock  x 450mls
  • Chopped tomatoes x 400g tin
  • Red kidney beans x 400g tin
  • Tommy K x 3 tbsp
  • Rice flour x 2 tbsp
  • Date syrup x 1 tbsp
  • Dried oregano x 1 tsp
  • Bay leaf x 1 large
  • Freshly ground salt and pepper
  • Coconut milk (optional)

Start by heating the pan to a medium heat on the stove. Then add the coconut oil. Once the oil has melted and evenly spread at the bottom of the pan add the onions and the garlic. Heat these ingredients until they become soft. Then add the mince beef and cook until the meet browns. The process should take about 5 – 10 minutes. Then add the spices and fry for two more minutes.

Next add the tomatoes and the stock. I normally add a block of frozen stock and let it melt in the pan. Then drain the water from the red kidney beans (if using dried beans then make sure they are cooked thoroughly before adding) and add the beans to the sauce.

In a bowl mix together the brown rice flour, date syrup, Tommy K and oregano, then add this to the sauce. Finally add the bay leaf and salt and pepper. Leave the sauce to simmer on a low heat for about 30 – 40 minutes. Meanwhile heat the rice in a separate pan. I normally use brown rice which takes about 45 mintues to cook.

Start by bringing the rice to the boil for 5 minutes and then leave to simmer for about 40 minutes. Also I like to add mixed herbs and salt to flavour the rice. Once everything has been cooked you could add a can of coconut milk to the sauce and let it cook through for another 5 minutes. Adding the milk sweetens the sauce and it also helps with the heat of the spices in the chilli.

If you are a single person you could make this meal up and freeze into batches. However, it’s great to share it with friends and family. This is a very healthy meal for everyone to enjoy.