ANNIE, D.O., DABFM

easy recipe for high-fiber + protein plant-based chili below! perf for fall vibes 🍂🫘

hi I’m Annie & my credentials are board-certified family medicine physician who’s working towards being triple-certified in lifestyle med + obesity med, B.S. in Nutritional Sciences/Dietetics + worked as a full-time inpatient dietetic technician for a year, & co-founded a cooking lifestyle med elective at my med school that’s entering its 6th yr

dietary fiber is not talked about enough, but she is that girl who is split between soluble & insoluble forms that:
SOLUBLE (ex: fruits, veggies, legumes, beans, oatmeal)
• feeds good gut bacteria, prevents constipation (and hemorrhoids)
• decreases inflammation
• improves insulin sensitivity (prevent or lower type 2 diabetes)
• lowers levels of LDL cholesterol
• lowers risk of colorectal cancer
• feel full faster > promotes weight loss
INSOLUBLE (ex: grains, nuts, seeds, corn)
• does not contribute to calories
• bulks stool to help with regular bowel movements

to get these benefits, aim for ~25-35 g in food per day; 2:1 ratio insoluble to soluble

an easy way to pack in nutrients is vegetarian chili! i always whip this up when the weather cools & use this recipe to empty my fridge/pantry, so it changes
MY CHILI FORMULA:
aromatics (1/2 onion + carrots) + root veg (sweet potato or squash) + 2 kinds of beans + extra veg + broth (water, premade broth, bouillon, tomato puree or leftover marinara sauce) + spices (cumin, paprika, thyme, salt, pepper, turmeric) = fibermaxxed chili

shown:
• 1/2 onion diced
• 1 large carrot sliced
• 1 large japanese sweet potato diced
• 1 head broccoli
• 1 can garbanzo beans
• 1 can lentils
• frozen sweet corn
• 1/2 jar TJ’s autumn harvest soup
• 1/2 jar tomato basil marinara sauce
• 1 cup water
• 1 tsp cumin + 1 tsp paprika + 1 tsp thyme + 1/4 tsp salt and crushed black pepper

directions in comments ⬇️

#fibermaxxing #nutrition #foodismedicine #easyrecipe #doctorsofinstagram