Recipes from “The End of Heart Disease” by Joel Fuhrman, M.D. Copyright 2016.
For the Chili:
2 cups low-sodium
or no-salt-added vegetable broth
1 onion, chopped
4 cloves garlic, chopped
3 tablespoons tomato paste, in BPA-free packaging
1½ cups diced tomatoes
2 tablespoons chili powder
2 teaspoons cumin
3 cups frozen chopped broccoli, thawed
4½ cups cooked red kidney beans or 3 (15-ounce) cans low-sodium or no-salt-Added kidney beans, drained
For the Cornbread Topping:
1 cup cornmeal
1 cup oat flour
1 tablespoon baking powder
5 Medjool or 10 regular dates, pitted
1 cup unsweetened soy, hemp, or almond milk
2 tablespoons ground flaxseeds
1 cup frozen corn kernels, thawed
To make the chili, heat 2 to 3 tablespoons water or low-sodium vegetable broth in a large pot and saute onions and garlic until softened. Add tomato paste, tomatoes, chili powder, cumin, vegetable broth, broccoli, and beans. Bring to a boil, reduce heat, and cook uncovered for 30 minutes until chili has thickened.
To make the cornbread, combine cornmeal, oat flour, and baking powder in a large bowl. Stir well and set aside. In a high-powered blender, combine dates, nondairy milk, and ground flax seeds.
Combine with the dry ingredients, stirring just until well combined. Mixture will be thick.
To assemble the pie, preheat oven to 350˚F. Lightly oil a 13 ✕ 9-inch baking dish. Transfer the chili to the baking dish. Sprinkle corn kernels on top. Drop cornbread batter, by the spoonful, on top of the chili until the batter forms an even layer on top, using a fork to lightly spread the batter. It is okay if it is not a perfect layer; sections of the chili may still be visible. Bake for 20 minutes.
PER SERVING: CALORIES 371; PROTEIN 16g; CARBOHYDRATE 73g; TOTAL FAT 3.7g;
SATURATED FAT 0.5g; SODIUM 110mg; FIBER 14.8g; BETA-CAROTENE
C 43mg; CALCIUM 194mg; IRON 8mg; FOLATE 201mcg; MAGNESIUM 104mg;
ZINC 2.1mg; SELENIUM 8mcg