How to Engineer the Perfect Batch of Chili to Build Muscle

Engineering The Perfect Batch of Chili

There are few meals that can compete with the delicious and nutritious powerhouse of a well constructed bowl of chili. When made correctly, this food concoction provides a plethora of health benefits including, but not limited to, increased muscle retention, testosterone production in men (especially when grass fed/hormone free beef is used), and immune system protection with all the veggies and tomato variations. I’m sure most of you have either tried a variation of chili, or enjoy it on a consistent basis, however the following directions will give you a blueprint for an affordable, simple to make, and extremely healthy option everytime you go back to the fridge. This recipe will be adjusted for approximately 2 weeks of meals, considering you’ll have a bowl per day and maybe a few extra.

Grocery Store Items You’ll Need

(1. MEAT) 5 pounds of your choice of ground meat ( I prefer grass fed beef for taste and health benefits), but you may choose ground turkey, ground chicken, ground tofurkey for vegetarians, or regular ground beef. (2. VEGGIES AND BEANS) 2 whole onions, 2 whole green or red bell peppers, 1 clove of garlic, 2 cans of 14.5oz stewed or diced tomatoes, 1 can of 16 oz tomato sauce, 1 can of  15-16oz can of light red kidney beans, 1 can of 15-16oz dark red kidney beans, 1 can of 15-16oz garbanzo beans, and 1 small can of corn. (3. SPICES) 3 tablespoons of chili powder, 3 tablespoons of salt, 3 tablespoons of pepper, 1 tablespoon of turmeric. (4. COOKING OIL) One tablespoon of coconut oil or extra virgin olive oil.

My favorite meat choice!

Kitchen Utensils You’ll Need

One Large Pot, Spatula (preferably metal), strainer, can opener, storage container.

Steps to Chili Success

1. Cut up onion, pepper, and garlic finely, and put into pot with the oil of choice. Turn the heat on medium/high at this point.
2. Cut open meat, and mix in with the vegetables.
3. Use the spatula to mix everything together nicely until the meat is browned completely though. Turn the heat on the stove to low at this point. Also, add your spices while browning the meat.

You must make sure meat is brown before adding the rest of the ingredients.

1. Open the cans of beans and corn and empty into the strainer. Wash them thoroughly.
2. Pour the beans and corn into pot and stir.
3. Open the cans of diced tomatoes and tomato sauce using the can opener.
4. Pour the tomatoes and sauce into pot and stir until items appear blended properly.
5. Keep pot on low heat and cover with lid.
6. Leave the pot on the stove for 30 min on low heat and stir every 10 minutes.

Here a bowl of our final product!

Storage

Contrary to popular belief, chili does just fine in the refrigerator for long periods of time. Many people make the mistake of freezing it, ruining the quality and taste of the meat. I suggest making just enough for a week to two weeks and keeping it in a secured and closed container such as a pyrex or tupperware. I really like this as an option for those heavily into fitness. It gives you nutrient dense meals all throughout the week, and provides people on a budget with affordable ways to eat great.