A Big Pot of Something Hot

If there ever was a good week to make a big pot of something hot, this was the week.  Icy weather, single digit temperatures, and a whole lot of blankets. 

We have a good ‘go-to’ chili recipe, but I was feeling creative and wanted to use my slow cooker so I decided to make a chicken chili for our Saturday night enjoyment.  I’ve mentioned before that I’m working on my comfort and creativity of cooking without a recipe and well, just like anything else, I know I won’t get better unless I practice, right?

So here it goes…a chicken chili by Dana Plummer.  I bought some of the ingredients on the fly (not on my list, which is a usual no-no, but I was building this recipe on a feeling).  I grabbed some garbanzo beans and pinto beans as well as a can of diced tomatoes with green chilies.  I knew I had chicken broth and spices on hand.

Onions and garlic were going to be a given.  I love those two flavors and both can transform many bland dishes into something spectacularly flavorful.  My slow cooker would do most of the work, but I did pre-cook the onions and garlic for a few minutes on the stovetop until the onions were translucent and the garlic was fragrant, not burnt (unfortunately so easy to do).

Spices are the tricky part to me.  I did not want a super spicy chili, even maybe something a little different than the usual chili taste profile perhaps.  Well, I didn’t step off the beaten path too far, starting my spice combo with chili powder, cumin, and cayenne pepper.  Then, I literally started smelling my spices one by one determining if they would be a good addition, letting my senses be my guide.  Out of that adventure came…a sneeze, but also oregano and cinnamon. 

So now my ingredients were set:

3 medium chicken breasts

1 ¼ cup chicken broth

1 can pinto beans

1 can garbanzo beans (chickpeas)

1 can (10 oz.) diced tomatoes with green chilies

1 medium onion, chopped and cooked until translucent

3 garlic cloves, minced and cooked with the onions

1-2 tsp of vegetable oil (to cook the onions and garlic)

1 Tbsp. chili powder

1 tsp cumin

½ tsp oregano
½ tsp cinnamon

¼ tsp cayenne pepper

½ Tbsp. vinegar (white distilled)

Everything went into the slow cooker and voila, 4-5 hours later I was able to pull the chicken apart with no problem.  Then I left the chili on low heat until we were ready to eat (there was another adventure of whole wheat corn bread in there, but that’s maybe a story for another day).  Our chicken chili was great!  It was mild with great texture.  The cinnamon added a unique undertone that was just right.  Topped with a dollop of sour cream and a sprinkle of mozzarella added the perfect ‘cool’ balance.  The only thing I would add is an additional small can of green chilies, otherwise no adjustments necessary.  The big pot of something hot delivered as a warm comforting dinner dish that we’ll definitely make again, not to mention have again this week since the recipe made plenty for at least 2 nights for 2.

If you have not explored slow cooking…do so.  More often than not, slow cooker recipes involve dumping all of your ingredients in and getting a wholesome finished dish out.  Everything goes into the pot…your meat, your veggies and your starch – a one-pot dish.  Slow cooking is one great way to have nutritious homemade meals without so much time in the kitchen.  Yes, it cooks longer, but it’s cooking while you’re going about your day.  You’re not tied to the kitchen, which is the perception of cooking at home that keeps some folks from making their own dinner.  Now, believe me you, there are plenty of great nutritious dishes that can be made without spending hours in the kitchen and without the slow cooker, but sometimes we need strategies to set ourselves up for success.  If you don’t have the time after work to put dinner together, choose slow cooking and walk into a kitchen filled with the perfume of your creation, ready to eat when you are.

The Hangry-Fighting Duo

Hungry by 10 AM?  What are you having for breakfast?  Fiber and protein?  If not, you’re missing out on a nutrient match made to be rib-stickin’ that keeps you satisfied until your next meal. 

I do eat a fiber and protein filled breakfast yet still eat at 10 AM, but that’s because there are generally 4-5 hours jammed between the two.  If I waited until 12 or 1 PM to eat, oh how I would be hangry.  It’s said that you get hangry when you’re so hungry that you get angry, your patience dwindles, and you’re extra sensitive or irritable.  Remember, food not only fuels your body, it fuels your brain, which means it can impact your concentration, memory and mood.  I like to avoid hangry feelings with a balanced breakfast and a healthy mid-morning snack.  Whether you wake up at 5, 8, or 11, getting a good powerful nutritious breakfast can support you on your way to a good day.  Protein and fiber are a hangry fighting duo you should use to build your breakfast.

Most of us get plenty of protein, but not enough fiber each day.  Both nutrients play various positive roles in our bodies and for our health, but today we focus on their filling power since without the right fuel, we face the temptations of the day (office vending or catered treats, grocery shopping, or simply our own pantries) a little more vulnerable to our diet saboteurs.

Get protein from:

Eggs
Nuts and Nut Butters
Dairy
Beans
Soy
Meat, Poultry, and Fish

Get fiber from:

Whole Grains
Vegetables and Fruits
Beans
Nuts and Seeds

Then put the two together:

1 slice whole grain toast with 2 tsp of peanut butter
½ cup low fat, low sugar Greek yogurt
½ cup sliced strawberries

OR

1 egg, 2 egg white omelet with diced onions and peppers
1 cup cooked oatmeal topped with 1 Tbsp. chopped walnuts and 1 tsp brown sugar

OR (my recent favorite)

1 serving hot oat bran with 1 Tbsp. raisins , 1 tsp sugar/Stevia blend, and a splash of skim milk
½ cup low fat, low sugar vanilla yogurt
½ cup blueberries

Do these breakfasts sound too time consuming to you?  The thought of allowing time for a balanced breakfast may be what stops you in your tracks.  Convenient and quick often take priority to healthy and filling, but what might you be sacrificing?  All morning you are rushed and on edge needing to get ready and out of the door, and when mid-morning hits you’re already hangry and can’t wait until lunch.  Building in 10-15 extra minutes in the morning to eat your pick of a fiber and protein power duo could really set you up for a better day overall.  I challenge you to rearrange your morning and give it a try.  Plan in time to mindfully eat a balanced breakfast (it doesn’t have to be complicated; as easy as whole grain cereal, low fat milk, and a piece of fruit).  The minutes spent enjoying a balanced breakfast may also slow your roll and better prepare your body and brain for the day in more than one way.

If you don’t ever see yourself sitting down to eat breakfast, you can have healthy on the go.  You may not reap the rewards of a slower morning, but you sure don’t have to give up the nutrition (How about some mixed nuts, a banana, and a cup of milk?  All portable, yet still nutritious).  For more breakfast ideas, check out last September’s post “Fuel for Breakfast” (http://rdseattoo.blogspot.com/2014/09/fuel-for-breakfast.html).

The hangry fighting duo of fiber and protein is good for more than just breakfast!  Combine the two at all your meals and snacks for an easy meal foundation and a satisfying filling power. 

Forever Hungry

You know those days that, for whatever reason, you can’t get your mind off of food?  It's as if you’re forever hungry…well I’ve had one of those weeks!  I felt like after every meal or snack I began thinking about the meal or snack that was to come and how far away it seemed.  Hmm…somehow I was left unsatisfied by the normal 3 meals and 2 snacks that always fill me just fine.  I knew this was coming from somewhere beyond my stomach and physical hunger…Emotion? Stress? Boredom?  Whatever it was, it was definitely mental and was going to take some serious reflection and mental power to keep it under control.

Now, I was not thinking about food 24/7, but it was frustrating that immediately following each meal or snack I wished for something more or different, as if I didn’t even experience my initial nourishment in the first place.  To help myself out, I took a moment each time to remind myself of reality:  “I enjoyed that meal and I am definitely no longer hungry.  Move on.”  Getting my mind working on something else definitely helped this week.  Once I was able to leave the moment and get back to work or study, my cravings seemed to go away.  The most problematic times were when I did not have work to return to (evenings after dinner) and something from the fridge or pantry continued to beckon me to come and indulge (it doesn’t help that I’ve done a little baking this week).  Man it is easy to justify extras before taking part (that mini conversation that happens in your head when you give yourself every good reason to do it or why it’s not that big of a deal, while your voice of reason is given little chance to chime in), but it is hard to shake the guilt afterwards:  “Really?!  You didn’t need that and you know it.”

I don’t know about you, but I dislike feeling like I couldn’t stand up against myself.  And that’s what it is.  I let my emotions or stress or boredom get the best of my disciplined dietary behaviors.  The satiety center in my brain needed a few reminders:

Food is meant to nourish my body.
Food is to be enjoyed mindfully.
Food is complex and evokes emotions, but emotions should not determine food intake.
God has blessed us with plenty: aka, I don’t need to eat like it’s my last meal.
My body determines when I am full…I should listen to it.

The mind is a powerful thing and can both drive us to indulge when we shouldn’t as well as take control and hold steadfast against temptation.  Why are some days harder than others to do the latter?  Reminding myself of the lack of true physical hunger, finding alternative activities or ways to busy my brain, and even using stand-ins like flavored hot teas instead of something more caloric, were my top strategies this week.  This week was tough and I cannot say that I always avoided the pantry calling, but I know that by not completely surrendering to my perceived need to eat MORE, I did not undo my habits.  The more often we succumb to those food temptations, the more dulled we get to their consequences.  Then, before you know it, your back at square one (and maybe a few pounds up).  Stick to your guns, even if you don’t win each fight.  If the forever hungry season does not pass, new strategies and a brain re-training are in order. 

My forever hungry week has passed and I’m heading into next week with the right tools (healthy options available, food temptations cleaned out), planned meals and snacks, and a goal to mindfully eat each bite…all I can do to set myself up for success, whatever my mind might throw at me.