When joints are too sore or swollen to spend a significant amount of time cooking, a one pot meal is an ideal option, and in the middle of winter, chili is a good go-to comfort food with one pot meal recipe options. In addition, there are several additions and changes that can be made to assure it includes anti-inflammatory benefits. Among the benefits of this recipe are:
- Choosing turkey or chicken are good protein choices as replacements for red meat which has been linked to increased inflammation levels.
- Bell peppers, especially the bright-red ones, are high in antioxidants and low in starch. Similar to spicy peppers, sweet bell peppers contain the chemical compound capsaicin, which is known to help reduce inflammation and potentially, even pain.
- Lycopene, a natural carotenoid found in tomatoes, exhibits anti-inflammatory activity through induction of programmed cell death in activated immune cells.
- Beans and legumes combat inflammation as they’re loaded with antioxidants, fiber and healthy protein.
- Yogurt protein and probiotics, such Lactobacillus bulgaricus and Streptococcus thermophilus, have anti-inflammatory and immunomodulatory roles.
1 tablespoon coconut oil
1 lb. 99% lean ground turkey
1 medium onion (diced)
1 red pepper (chopped)
1 yellow pepper (chopped)
2 (15 oz) cans tomato sauce
2 (15 oz) cans petite diced tomatoes
2 (15 oz) cans black beans, rinsed and drained
2 (15 oz) cans red kidney beans, rinsed and drained
1 (16 oz) jar of peppadews, drained
1 cup frozen corn
2 tablespoons chili powder
1 tablespoon cumin
Salt and black pepper to taste
Top with green onions, feta cheese, avocado and Greek yogurt as desired
- Heat coconut oil in a skillet over medium heat. Place turkey in skillet and cook until brown. Place cooked turkey into slow cooker.
- Add onion, peppers, tomato sauce, diced tomatoes, beans, peppadews, corn, chili powder and cumin. Stir and season with salt and pepper.
- Cover and cook on high for 4 hours or low for 6 hours.
- Serve with toppings to taste.
Preparation Time: 20 minutes to prep ingredients, 4-6 hours in slow cooker.
*this recipe originally appeared in January 2021 in The Chronicle.