Chocolate Chili / by lee tilghman

As many of you know, I have been experimenting with low FODMAP diet. It's all too much for me to eliminate ALL FODMAPS, so I am working with an integrative nutritionist to just eliminate the biggest known irritants: onions, garlic, and beans cooked from water. So far my digestive problems are getting better, but I keep hearing from people on low FODMAP how hard it is to enjoy foods without onion and garlic. The biggest thing that has helped me embrace my new onion and garlic free lifestyle is incorporating more spices. I have been living off spices like cardamom, ginger, turmeric, cumin, coriander, mustard seed, salt. They have been lifesavers for me in creating tasty, well rounded meals, and I don't even miss onion and garlic!

One very interesting thing I've noticed since giving up onion and garlic is how easily I can smell it on everyone else. Onions and garlic come out of our pores, our sweat, and breath. When we eat them regularly, it's hard for us to smell it on ourselves or other people. However, after cutting them out cold turkey, by day 3 I could smell it SO strongly on other people. Once I removed those foods, I can smell it on the person working out next to me at the gym, it's that intense. It's unbearable at times, so if anyone has tips on how to tolerate,  please let me know.

It's finally getting bone chilling cold here in LA (and by bone chilling I mean 50's) but it's relatively cold nonetheless so that means I have been replacing my handy lunch salad for a warming cup of soup.

Chili is a great batch meal to make once a week and to freeze and save for leftovers for days to come. It's hearty, warming, cheap, and absolutely delicious.

This recipe is inspired by Sarah at My New Roots. Her recipes are amazing. I wanted to make her chili but it had a lot of onion and garlic, so I revised it to make it more gut-friendly by taking those suckers out! I also reduced the complex carbohydrate number by adding less sweet potato and more beans. This is good for people who have PCOS or other hormonal issues. The soup turned out INCREDIBLE, so I can't wait to share my rendition with you all now.

***Please note that this recipe is not 100% Low FODMAP. There are still ingredients here considered to be high on the FODMAP list, this is only entry level low FODMAP. 

IMG_1986.JPG

Ingredients

  • 1 sweet potato
  • 2 bell peppers
  • 1 can corn
  • 3 tbsp coconut oil
  • 1 tbsp cumin seeds
  • 1 tbsp coriander powder
  • 1 tsp sea salt
  • 1 tbsp ground cinnamon
  • 1 tsp ground nutmeg
  • 1/2 tsp chili de arbol powder
  • 1 tsp ground pepper
  • 1/8 tsp cayenne pepper
  • 1 tsp dried oregano
  • 5 sprigs fresh thyme
  • 1/4 cup cacao powder
  • 28 oz. fresh can peeled tomatoes
  • 1 can black beans
  • juice 1/2 lime
  • 1/4 cup cilantro leaves
  • 1/2 avocado
  • arugula sprouts
  • 1/4 cup Eden Foods Salted Pumpkin Seeds

Instructions

  1. Start by placing coconut oil in a large pot over low-medium heat. Once melted, add cumin seeds and coriander, stirring frequently, until fragrant. 
  2. Chop your bell peppers and sweet potato into bite-size chunks.
  3. Add in the canned tomatoes, cinnamon, nutmeg, chili powder, cayenne, ground pepper, cayenne, and oregano. Bring heat up to a medium.
  4. Next, add the chopped vegetables and cover. Make sure your soup is simmering. Simmer until your veggies are tender and you can pierce them with a fork. 
  5. Add the canned beans and corn. Then, add the cacao powder and stir.
  6. Garnish with cilantro, avocado, Eden Foods pumpkin seeds, and arugula sprouts.