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Hi, my name is Jasmine, and I'm a graduate student at
Eastern Illinois University studying dietetics.
I'm here to talk to you today about
digestive health and fiber.
The ADA recommends that people get about 20 to 35 grams of
fiber a day, but the average American actually only gets
about 10 to 15 grams of fiber.
Fiber plays an important role in many functions in the body.
There are two different types of fiber that
I am going to talk about.
There's soluble fiber and there's insoluble fiber.
Soluble fiber is the type that binds to the cholesterol
in your digestive system and it carries the cholesterol
out of your body, and this is the kind that helps lower
your risk for heart disease.
You can find soluble fiber in foods like oats.
That's why the commercial for Cheerios and Oatmeal,
they say they can lower your cholesterol.
You can find soluble fiber in citrus fruits and you can also
find it in beans, which we are going to be working with today.
The other type of fiber is insoluble fiber.
Insoluble fiber is the kind that basically helps keep you
regular, so you could say.
Insoluble fiber can be found also in beans, and it's found
in foods like whole grain breads and crackers.
It's also found in green, leafy vegetables.
The insoluble fiber is the kind that helps reduce the risk
for diverticulitis, irritable bowel syndrome,
and possibly colon cancer.
Today, we're going to be making a vegetarian chili.
And this vegetarian chili has 13 grams of fiber per serving,
so you're going to be getting about half of your daily fiber
when you have one serving of this chili.
The fiber content of the chili comes mostly from the beans.
The first kind of beans we're going to be adding
is red kidney beans.
You can use light red or you can use dark red,
it doesn't really matter.
And you're going to use one can of kidney beans, and
you're going to drain and rinse them.
The next type of beans we're going to be adding
are the black beans.
You can really use any kind of bean with this chili,
but for this recipe we're going to use the black
and the red kidney beans.
And the black beans you're also going to drain
and rinse as well.
The next thing we're going to be adding is two cans
of diced tomatoes.
You can use low sodium tomatoes or you can use regular tomatoes.
If you're watching your sodium or if you have hypertension,
low sodium tomatoes have virtually no sodium in them,
so that lowers the sodium content of the recipe a lot.
But you're going to have two 14-ounce cans of diced
tomatoes, and you don't drain these, and then your going to
add them to the beans.
Then the next thing we're going to be adding are the vegetables.
You can find these in the frozen section of your supermarket.
There's a broccoli, cauliflower, and carrot blend.
They usually come in 16-ounce packages.
You can use about half the package to add to the mix.
Then the next thing we're going to be adding is a
blend of corn and peppers.
You can also find these at most grocery stores in the
frozen section, and you're going to be adding the entire
package of the corn and the peppers.
This is a crockpot bowl that we're adding this to because
you can put this directly into the crockpot and let it simmer.
As you can see, there's a nice colorful array of
vegetables in here.
You're getting quite a bit of your daily serving
of vegetables in this.
The last things we're going to add is a 1/2 cup of frozen
diced peppers...and a 1/2 cup of frozen diced onions.
If you prefer to use fresh you can do so, it doesn't really
matter, but the frozen are easier for storage purposes,
and they're a lot quicker to use, too.
That's the nice thing about this recipe is, it's quick
and it's cheap and it's pretty easy to do.
And finally, we're going to be adding the chili seasoning.
You can use chili powder if you like, but this seasoning
is a low sodium seasoning, so you're going to reduce your
sodium content of the recipe there, too.
And you just mix it altogether.
For this recipe we're using a slow cooker.
You put it in your slow cooker and put the lid on.
Now it's up to you.
You can cook it on high for about two to three hours
if you want to, or if you're going to be out and you want
to run some errands or you have to go to work you can
leave it on, on the low setting, for six to eight hours.
And you don't need to stir it, the chili just cooks on its own
and its ready for you when you come home.
If you want to make a faster version of this, you can also
cook it on the stove and you would just bring it to a simmer
and you would cook it for about a half hour.
The lower cooking time and the lower heat, you'll probably
have a little bit firmer vegetables, and the longer
you cook it the chili will be a little saucier and the
vegetables will be a little bit softer.
We have a finished product over here.
And as you can see, again, it's very colorful and
for a vegetarian chili, it's actually quite tasty.
You can add a little low fat shredded cheese if you like.
Sometimes I like to add the elbow macaronni to it.
And one serving, again, of this chili has 13 grams of fiber
in it, and it's a quick, easy recipe to make.
It's vegetarian, so it can be used as a vegetarian recipe.
And you can modify this recipe, is the nice thing about it,
you can add any kind of vegetable.
If you don't want to add the broccoli to it you can add
something else to it, and you can add different kinds of
beans to it, and it's cheap and it's easy to make,
and it's quite tasty as you can see.