Foods
- Wild Caught Salmon: High in B12, B6, Niacin, Thiamine, Riboflavin, Pantothenic Acid, Biotin
- Grass-Fed, Grass-Finished Beef: High in B12, B6, Biotin, Thiamine, Riboflavin, Niacin, Folate, Pantothenic Acid
- Free-Range, Cage-free Eggs: High in B12, B6, Biotin, Folate, Thiamine, Riboflavin, Pantothenic Acid, Niacin
- Spinach: High in Thiamine, Robiflavin, Niacin, B6, Folate
- Fortified Nutritional Yeast: B12, B6, Biotin, Thiamine, Riboflavin, Niacin
- Brand: Braggs Premium Nutritional Yeast – Can add to any food for a nutty/cheesy flavor (i.e. Roasted Vegetables). Can add as a thickener to soups/stews.
- Sweet Potato: High in Folate, Thiamine, Riboflavin, Niacin, Biotin, B6
- Almonds: High in Riboflavin, Biotin, Thiamine, Niacin, Folate, B6
- Avocado: High in B6, Thiamine, Riboflavin, Niacin, Folate, Biotin, Pantothenic Acid
- Chickpeas: High in B6, Folate, Thiamine, Niacin, Pantothenic Acid, Riboflavin
Recipe – Sweet Potato Beef Chili
This Whole30 Sweet Potato Beef Chili is paleo, hearty, comforting and healthy. Full of protein and fiber, this chili is the perfect fall
Author: Tiffany
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 minutes
Yield: 6
Ingredients:
1 1/2 pounds 85% grass-fed ground beef
1 tablespoon olive oil
1 red onion, diced
2 carrots, diced
1 red bell pepper, diced
1 leek, diced (white and light green parts only)
2 medium sweet potatoes, peeled and large diced
4 garlic cloves, minced
2 cups beef bone broth
2 14.5-ounce cans fire-roasted diced tomatoes, drained
3/4 cup tomato sauce
1 tablespoon tomato paste
1 tablespoon chili powder
1 teaspoon smoked paprika
2 teaspoons cumin
1/2 teaspoon oregano
1/2 teaspoon thyme
2 bay leaves
1/4 teaspoon crushed red pepper flakes
Sea salt and pepper, to taste
Avocado, chopped cilantro, and pepperoncinis
Instructions:
1. Heat the olive oil in a deep stock pot or dutch oven, and add the ground beef and red onion when hot. Season with sea salt and pepper. Crumble the beef with a wooden spoon and cook until evenly browned. Add the carrots, bell pepper, leek, sweet potatoes, and garlic to the pot. Cook until the vegetables are starting to soften, about 5 minutes.
2. To the beef mixture, stir in the tomato paste and all of the seasonings. Cook one minute.
3 Add in the tomato sauce, diced tomatoes, and bone broth. Bring to a simmer.
4. Cover the chili and let simmer for 30 minutes. You can uncover it after about 20 minutes to let some of the liquid reduce for a thicker chili. Discard the bay leaves before serving. Serve topped with sliced avocado, pepperoncinis, and chopped fresh cilantro.
Nutrition:
Serving Size: 1 of 6 Calories: 470 Sugar: 9g Fat: 20g Saturated Fat: 8g Carbohydrates: 35g
Fiber: 8g Protein: 46.3g Cholesterol: 100mg
B6 Impacts
- Mood – Neurotransmitter Production
- Cognitive Function – through the biosynthesis of neurotransmitters
- Cardiovascular Health and in maintaining normal levels of homocysteine, an amino acid in the blood.
- Cancer– immune function (for example, it promotes lymphocyte and interleukin-2 production)
8 B-Vitamins
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folate)
- B12 (cobalamin)
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Dr. Laurie Goldman is a medical doctor, psychiatrist, and functional medicine practitioner who’s been in private practice since 1999. She founded Clear Path Wellness to help her patients reach their maximum state of mental and physical health using a personalized, comprehensive approach powered by the principles of functional medicine, which treats the whole person, not just symptoms.
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