With the big game in mind, I thought I would share this super easy chili recipe with you. It’s not only easy to make, but also super nutrient dense with important whole food ingredients. There is ample protein in this recipe. It stores great for leftovers. And travels well in a thermos too!
Let’s also touch on why protein is so important for us so you can enjoy this recipe even more!
Why is Protein Important? It has to do with our Metabolic Health…
Eating ample protein is incredibly important for women. Wether you are trying to conceive, or have reached the confusing midlife, perimenopause stage (or beyond), eating ample protein has big benefits to our metabolic health.
Protein helps to keep our metabolic health in balance.
Why is that important?
Let me explain further to put this all into context.
Our metabolic health is our ability to turn food into energy. It also manages our insulin production and our blood sugar. And works to create homeostasis in the body.
When our metabolic health is out of balance or dysregulated, it is called Metabolic Syndrome. When it’s disrupted, it affects our organs and the balance of all of our bodily systems. This dysregulation is often the beginning of a cascade of diseases in the body. So balance is key!
Does Sugar Contribute to Metabolic Syndrome?
A diet high in sugar and simple carbohydrates (chips, junk food, processed foods, pasta, bread) are typically the main disruptors to our metabolic health. Keep in mind that sugar is in almost every processed food. But it is often hidden under 70 different names!
Why is sugar hidden you might ask?
This is a trick by “Big Food”. They hide sugar under unfamiliar names, so it goes undetected. Sugar is highly addictive. And people are waking up to the consequences of sugar and the damage it can cause. Of course, when it’s hidden under unfamiliar names, it’s easier to keep people from finding sugar on labels. Which in turn keeps people coming back to the addictive processed food.
Sugar keeps our metabolic health destabilized. And it keeps us seeking more sugar.
How do Hormones and Stress Disrupt our Metabolic Health?
Our hormones, and stress levels are also factors in the balance of our metabolic health.
In fact, when we move to the perimenopause stage of life, our estrogen drops to a deficient state. When this happens, it can make it exponentially more difficult to balance our blood sugar and keep our metabolic health in check.
Also… and this is BIG… Our deficient estrogen levels can inhibit our ability to process carbohydrates well. Making even small amounts of quick carbohydrates and sugar really difficult for our bodies to counter balance. Which keeps insulin levels high, and blood sugar out of balance.
This is one of the contributors to perimenopause weight gain.
And…. why we need to focus making protein the main part of our meal.
Stress and cortisol disruption are additional contributors to weight gain and Metabolic Syndrome. Chronic cortisol production contributes to insulin resistance, which causes us to store belly fat. And leads to bigger issues down the road if left unchecked.
What are the Consequences of Metabolic Syndrome?
Metabolic Syndrome is an underlying disease state that causes insulin resistance, blood sugar imbalance, weight gain, belly fat, inflammation, Type 2 Diabetes, heart disease, cognitive issues and imbalance within the whole body and our organ systems.
Metabolic Syndrome is vastly under discussed in our culture. And practitioners aren’t really checking for it, until it’s in the Type 2 Diabetes stage.
It’s important to know that strong and stable metabolic health is an important part of longevity. Balanced metabolic health keeps us free from disease and keeps our brain, heart and organs healthy. It also optimizes how we feel!
Eating ample protein at each meal helps us to stave Metabolic Syndrome and supports strong and stable aging.
So let’s look at the benefits of protein in list form.
What are the Benefits of Protein?
- Protein keeps our metabolic health steady and optimized
- Helps keep our blood sugar stable
- Keeps our insulin production in check
- Staves off Type 2 Diabetes
- Helps maintain a healthy weight
- Keeps belly fat in check
- Supports our hormone balance
- Keeps inflammation down (remember inflammation is the root of all disease states)
- Supports healthy muscle
- Supports healthy bones
- Supports the building and repair of tissues
- Keeps our immune system strong
- Staves off anxiety
- Increases our metabolisim
- Supports healthy aging
- Supports the repair and maintenance of hair, nails, skin and organs
How Much Protein Should I Eat?
Eat about 30-40 grams of protein per meal. With an aim for around 100-130 grams of protein per day.
Think of it like this… make protein the main part of your meal, and ideally low carb sides are a compliment to the protein. Sweet potato, leafy green vegetables, broccoli, cauliflower, Brussel sprouts are all great complimentary options.
If this much protein is new to you, start small, and grow. Add 2 eggs to your breakfast – which is about 12 grams of protein. Find a whole milk, unsweetened yogurt that is high in protein like Siggi’s or Painterland Sisters. These have around 18 grams of protein per cup. Then slowly increase until you get to about 30 grams of protein per meal.
Guess what will happen…
Your anxiety will go down. You won’t chase sugar all day. You won’t stay hungry all day. You won’t go from hungry to hangry in a blip. You’ll feel more grounded, and you might even find your clothes fit a little better.
And… you will be protecting your organs. Optimize your Metabolic Health. You’ll keep insulin and blood sugar in balance. You’ll also stave off Type 2 Diabetes. Protect your heart and cognitive health. And protect your longevity as you age.
Would you like support in balancing your metabolic health?
I’d be happy to work with you. Click below and let’s get started.
Super Easy Super Bowl Chili Recipe Notes
You can easily adjust the heat level to your liking. I tend to make things more on the “MN Nice Spice” level which is what I call mild. You can get this level with just he chili powder. If you want it spicer, then add the cayenne a pinch at a time to get to your heat level. You can swap out the butter beans for white kidney if you can’t find the butter beans. I usually find the butter beans at Whole Foods if you need some assistance finding them.
Super Easy Super Bowl Chili Recipe
2 lbs Grass fed beef
1 1/2 Cups of water
1 Large can tomato puree
1 Can kidney beans – drained and rinsed
1 Can butter beans – drained and rinsed
3 Tablespoons of chili powder
A pinch of cayenne if you like.
Real Salt to taste
Pepper to taste
**Garnish with cheese, sour cream, green onions, or jalapeño
Directions
- Brown meat in a dutch oven, or large pot.
- Once browned, drain the beef fat or lard.
- Add chili powder, salt and pepper and stir to open up the spices.
- Add the water, and simmer the meat and spices in water for about 20 minutes creating a beef broth.
- Add crushed tomatoes, and stir.
- Add beans and stir.
- Bring to a low boil, and then simmer for 20’ish minutes.
- Taste for spices, and add more salt and pepper if needed.
- Garnish with sour cream, cheese, jalapeño, green onions, or whatever suits you!
- Then serve!
**Updated 1/29/26