{"id":5022,"date":"2015-11-03T00:00:00","date_gmt":"2015-11-03T07:00:00","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/2015\/11\/03\/black-bean-buffalo-chili-and-five-fall-superfoods\/"},"modified":"2025-03-07T11:24:23","modified_gmt":"2025-03-07T18:24:23","slug":"black-bean-buffalo-chili-and-five-fall-superfoods","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/black-bean-buffalo-chili-and-five-fall-superfoods\/","title":{"rendered":"Black bean buffalo chili and five fall superfoods"},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div><h5><\/h5>\n<h2>Black Bean Buffalo Chili<\/h2>\n<p><strong>Ingredients<\/strong><\/p>\n<ul>\n<li>1 tablespoons olive oil<\/li>\n<li>1 medium onion, chopped<\/li>\n<li>2 cloves garlic, minced<\/li>\n<li>2 tablespoons chopped cilantro<\/li>\n<li>1 pound lean ground buffalo<\/li>\n<li>2 (15 oz) cans diced tomatoes<\/li>\n<li>1 (12 oz) can tomato paste, no salt-added<\/li>\n<li>8 oz light beer<\/li>\n<li>1 tsp crushed dried red pepper<\/li>\n<li>\u00bc tsp cayenne pepper (or more to taste)<\/li>\n<li>1 tsp chili powder<\/li>\n<li>2 tsp ground cumin<\/li>\n<li>\u00bd tsp ground oregano<\/li>\n<li>1 \u00bd cups black beans, reduced sodium<\/li>\n<li>\u00bd tsp hot pepper sauce<\/li>\n<\/ul>\n<p><strong>Directions<\/strong><\/p>\n<ul>\n<li>In a large saucepan or stockpot, heat olive oil over medium heat. Add onion, garlic and cilantro; saut\u00e9 for 2-5 minutes. Add the ground buffalo and brown. Remove any excess liquid or fat.<\/li>\n<li>Add diced tomatoes, tomato paste, beer and spices to pan and mix well. Simmer over low heat for 45 minutes.<\/li>\n<li>Add the black beans and hot sauce. Cook an additional 10-15 minutes or until beans are heated.<\/li>\n<\/ul>\n<p><strong>Makes 10 servings.<\/strong><\/p>\n<p>Garnish with: chopped green onions, chopped cilantro, reduced-fat cheddar cheese, reduced-fat sour cream.<\/p>\n<p><strong><em>Nutrition facts per cup: Calories 163, fat 3 g, protein 14 g, carbohydrate 20 g, fiber 6 g.<\/em><\/strong><\/p>\n<p>Adapted from UCHealth Heart Center Heart Healthy Cookbook, 2005<\/p>\n<h2>Five power-packed superfoods for fall.<\/h2>\n<p><strong>Apples<\/strong><\/p>\n<p>Apples are a great source of fiber, with 4 grams per fruit. That means they\u2019ll fill you up so you avoid late-day cravings. Also, according to the New York State Horticultural Society, apples have the <a href=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2017\/02\/28145319\/Antioxidants-of-Apples.pdf\" target=\"_blank\" rel=\"noopener\">second highest level of antioxidant activity<\/a> compared to other common fruits.<\/p>\n<p><strong>Pears<\/strong><\/p>\n<p>Pears also pack a large fiber punch, with 5.5 grams per fruit, keeping you full during the day. They also are a good source of potassium and vitamin C. \u00a0Pears are also disease fighters, the quercertin found in the skin may help prevent cancer and heart disease.<\/p>\n<p><strong>Pumpkins<\/strong><\/p>\n<p>Pumpkins can be super scary, but they are also super nutritional. Pumpkins have the antioxidant beta-carotene, which may help fight cancer and protect the skin. Do you like the seeds? They&#8217;re rich in amino acids and filled with <a href=\"https:\/\/nutritiondata.self.com\/facts\/vegetables-and-vegetable-products\/2600\/20\" target=\"_blank\" rel=\"noopener\">potassium<\/a> &#8211; grab a handful after your workout!<\/p>\n<p><strong>Peppers<\/strong><\/p>\n<p>Peppers add color to your plate and are filled with vitamins and antioxidants. No matter the color, all peppers have a good amount of <a href=\"https:\/\/www.huffpost.com\/entry\/vitamin-c-foods_n_1457397\" target=\"_blank\" rel=\"noopener\">vitamins A and C<\/a>. \u00a0Those vitamins can help boost your immune system, protect against cancer and even improve your eyesight.<\/p>\n<p><strong>Spaghetti squash<\/strong><\/p>\n<p>Spaghetti squash is low-carb and low-calorie and can make a great replacement for pasta. This super squash will also hydrate you, containing 143 grams of water. Oh, and it holds nine percent of your daily recommended intake of vitamin C.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Black Bean Buffalo Chili Ingredients 1 tablespoons olive oil 1 medium onion, chopped 2 cloves garlic, minced 2 tablespoons chopped cilantro 1 pound lean ground buffalo 2 (15 oz) cans diced tomatoes 1 (12 oz) can tomato paste, no salt-added 8 oz light beer 1 tsp crushed dried red pepper \u00bc tsp cayenne pepper (or [&hellip;]<\/p>\n","protected":false},"author":22,"featured_media":1845,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[275,153,2366,9187,4415],"class_list":["post-5022","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-food-and-nutrition","tag-healthy-eating","tag-healthy-recipes","tag-readysetco","tag-recipes"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.7 (Yoast SEO v27.7) - 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