Recipe Box

Nutrient Packed Delicious Chili

This chili is thick rich meaty and healthy.  It is super rich in Iron, Zinc, Vitamins A, C, E, B6 as well as Calcium.  This makes a GREAT recovery food due to the balance of protein and carbohydrate.


  • 1.5 lb   Lean Ground Beef (170 cal for 4oz)
  • 1 med Yellow Onion
  • 1 med Green Pepper
  • 2 tsp    Cumin
  • 2 tsp    Chili Powder
  • 2 tsp    Italian Seasoning
  • ½ tsp   Onion Powder
  • ½ tsp   Garlic Powder
  • 3          Bay Leaves
  • 1 ½ C  Beef Stock
  • 24oz    Salsa
  • 2 Cans Fire Roasted Tomatoes
  • 1 Can  Dark Red Kidney Beans, drained
  • 1 Can  Bush’s Chili Beans
  • 1 T       Brown Sugar


Brown the ground beef over med high heat.  Salt and pepper the beef and wait for the moisture to evaporate before adding the onions and peppers.  As the onions and peppers begin to become translucent, add the seasonings and allow the beef to begin to sear and caramelize.  Then add the beef stock to deglaze the pot.  After scraping any browned bits from the bottom, add all remaining ingredients being careful to drain the beans.  Salt to taste.  Cook for 1 hour, partially covered.  Add additional beef stock if consistency becomes too thick.

Serves 8, 1 cup servings

Calories 290, Carbohydrate 32g, Protein 25g

Ultra Healthy Brownie Protein Bars


  • ¼ C     Flax Seed Meal
  • 1 C      Whey Protein Powder (56g Protein per 2 scoops)
  • ¼ C     Oat Bran
  • ¼ C     Whole Wheat Flour
  • ¼ C     Wheat Germ
  • ¼ C     Cocoa Powder
  • 1 C      Rolled Oats
  • 1 C      Chocolate Chips
  • ½ C     Dark Brown Sugar
  • 1 t        Kosher Salt


  • ½ C     Apple Juice
  • 1 C      Apple Sauce
  • 2 lrg     Eggs
  • 1 C      Natural Peanut Butter
  • ½ C     Honey
  • 1 T       Vanilla


  • 1 C      Raisins
  • ½ C     Dried Cranberries
  • ½ C     Apricots

Directions:  Preheat oven to 350 degrees.  In large bowl combine first 10 dry ingredients.  In separate bowl combine wet ingredients.  With food processor, finely chop sticky ingredients.  Add wet ingredients to dry ingredients and stir to combine.  Then add sticky ingredients to mixture.  In a cooking sprayed and parchment lined pan, smooth out mixture into an even layer.  Bake in oven for 30 minutes.  Remove from oven and let cool.  Then cut into 24 equal servings.  These bars are better made a day ahead.  Then put some in fridge and some in freezer.

1 Bar: 248 calories, 41g Carb, 10g Protein, 10g Healthy Fat


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