Welcome to the fifth installment of the Food as Medicine blog post and video series, whose goal is to educate our audience on making better food choices to optimize health and wellness.
Find out how our series began by reading The Genesis of the “Food as Medicine” Blog Post Series.
New to this series? Welcome! Before you dive into this week’s recipe, why not review the recipes that led to this latest spotlight? We’ve started with Portuguese kale soup, before moving on to tuna & broccoli cakes, followed by a Rosh Hashanah-inspired recipe for apples, leeks & honey chicken, rounding it out with a surprising how-to on crispy air-fried tofu with spicy cilantro sauce.
As we move deeper into the autumn season and the stunning foliage starts to fall faster, what better than to offer a healthy twist on a classic comfort food: chili.
While we love this series of ours, we know that Chef Brulé has a wealth of information that can’t be captured on a weekly basis. Do yourselves a favor and follow Chef on TikTok @chefjenress to keep up with her recipes, along with other nutritional advice and personal expertise.
On that note, we turn it over to Chef Brulé…
A Word from Chef Brulé
I always have a pot of chili on the stove during Halloween (known in some places as Beggar’s Night). Handing out candy to the seemingly hundreds of children who descend upon our North Carolina neighborhood, in the chilly fall evening; the warming chili seems so cozy.
This is a truly tasty, vegan chili– yes, vegan! The sweet potatoes are critical, as they balance the bite of the peppers and the slight tang of the salsa.
Top with low fat, plain yogurt, ripe avocado and low-fat shredded cheese for a dynamite, filling meal (yogurt and cheese will turn the chili from vegan to vegetarian).
Sweet Potato Chili
- ¼ dried chili peppers of choice
- 2 tbsp oil
- 1 large onion, chopped
- 2 sweet potatoes, cubed, equalling about 4 cups
- 4 fat garlic cloves, minced
- 1 ½ cups vegetable broth (you can use chicken broth if preferred)
- 1 cup salsa of choice
- 2 tbsp taco seasoning (to taste)
- 2, 15.5oz cans beans of choice
- 1 tbsp tomato paste
- 1 tbsp miso paste
Directions:
- Place dried chili peppers in ½ cup hot water and set aside to soften
- Heat oil in a large soup pot set over medium high heat. When the oil shimmers, add in onion, sweet potatoes and garlic. Stir well then cover and allow to cook for 20 minutes, stirring often.
- Remove dried chilies from the water after 15 minutes, roughly chop and save the liquid.
- After 20 minutes, sweet potatoes should be somewhat tender but not soft; Add in salsa, broth, seasoning, beans, tomato paste, miso paste, chopped chilies and their liquid. Stir well, cover, reduce heat to medium or medium low and gently simmer for 20 minutes.
- Once sweet potatoes are soft and the chili has thickened, use a potato masher to mash some of the chili— leaving most of the sweet potatoes and beans unmashed.
- Serve with any garnishing you like!
Check out Chef Brulé’s video tutorial for a little sneak peek at how to perfect this twist on a fall favorite : {insert link}
Medicinal Properties of Featured Ingredients
As a reminder for those of you who have been following our series: the “Food as Medicine” initiative is a philosophy; we do not believe that nutrition is the sole solution to chronic illness or disease. However, these recipes feature researched medicinal properties which have proven beneficial to overall health and wellness.
By way of example…
Sweet potatoes
Sweet potatoes are a nutrient-dense food, rich in vitamins, minerals, and antioxidants that support a range of health benefits. They are an excellent source of beta-carotene, which the body converts into vitamin A, a nutrient essential for eye health, immune function, and skin health. The high fiber content in sweet potatoes, particularly in their skin, promotes good digestion, helps regulate blood sugar levels, and supports a healthy gut microbiome. Additionally, sweet potatoes are rich in potassium, which helps regulate blood pressure, and vitamin C, which supports immune function and collagen production for healthy skin. Their antioxidant properties can reduce inflammation and oxidative stress, protecting against chronic diseases.
Vegetable broth
Vegetable broth, made from simmering vegetables, herbs, and spices, is a nutrient-rich, low-calorie base that provides essential vitamins, minerals, and electrolytes. Broth is often used in healing diets because it is easy to digest and helps maintain hydration, particularly when made from ingredients like carrots (rich in beta-carotene), celery (which contains vitamin K and folate), and garlic (which has antimicrobial properties). The broth contains antioxidants from the vegetables, which support the immune system and help reduce inflammation. It is also an excellent way to ensure fluid balance in the body, making it a go-to for digestive issues and recovery from illness. When combined with nutrient-dense vegetables, broth becomes a nourishing food for promoting wellness and supporting gut health.
Miso paste
Miso paste is a fermented food made from soybeans (or other grains) and is widely known for its rich umami flavor and health benefits. As a fermented product, miso contains probiotics, which are beneficial for gut health, improving digestion, and enhancing the absorption of nutrients. A healthy gut microbiome is linked to improved immune function and even mood regulation. Miso is also a good source of essential vitamins and minerals, such as vitamins B2 and B12, calcium, iron, and magnesium, which support bone health, energy production, and overall wellness. Miso’s antioxidant and anti-inflammatory properties help reduce inflammation in the body and protect cells from damage caused by free radicals. Regular consumption of miso has been associated with a lower risk of chronic diseases, particularly heart disease and some types of cancer.
Love this recipe? Show us how yours came out on social media and drop your requests for upcoming recipes!
Speaking of upcoming recipes, stay tuned for next week’s feature and, in the meantime, connect with Chef Brulé on TikTok @chefjenress
To your health!
Chef JenRess Brulé is a renowned chef, food writer, and recipe developer with a passion for creating healthy, innovative dishes. She completed her undergraduate studies at the Baltimore International Culinary College (BICC) and pursued post-graduate work at the prestigious Culinary Institute of America in Hyde Park, New York. Her work has been featured in top publications such as Cooks Illustrated, Cooking Light, Shape Magazine, Fitness Magazine, and the New York Times.
A familiar face on television, Chef Brulé has appeared on NBC of the Carolinas since 2011, made quarterly appearances on CNN Headline News Network, and showcased her culinary talents on the Food Network. With over 15 years of experience as a restaurant consultant, she also owned and operated her own restaurant for six years.
