October is here and that means it’s National Chili Month, and what better way to warm up on a chilly fall day than with a delicious bowl of homemade chili?
When you think of chili you think of some of its tasty ingredients like onions, garlic, red peppers, meat, beans, and, of course, chili powder. My mouth is watering already, but did you know that these key ingredients are not only tasty but good for your mouth and teeth? Well, good news, they are!
The vegetables found in a good chili recipe are foods that the American Dental Association recommends eating for their fiber content. The fiber has a detergent-like effect on the mouth which helps to clean away plaque. These ingredients also stimulate the release of saliva, which aside from brushing and flossing, is your best defense against cavities. These foods also have a high water content which act to dilute any sugars they contain. High in vitamins and minerals, they enhance the existing minerals in the teeth and jaw bones.
ONIONS – although they are not known for their nutritional value compared to other vegetable, they do contain antibacterial and antimicrobial properties that help prevent diseases not just in the body but in the mouth as well. Onions fight inflammation and harmful bacteria found in the mouth, detox the body and aid in osteoporosis. Onions also contain vitamin B6 and folate, which reduce inflammation as well as manganese which helps bind calcium to your bones and teeth.
GARLIC – has been used for medicinal purposes since 3000 B.C. The allicin found in garlic is responsible for its antifungal, antiviral and anitbacterial properties. This same property in garlic can also help to fight gum disease as well as help to prevent the bad bacteria that cause tooth decay from breeding in the mouth. Studies show that the use of garlic extract could help combat gum disease by controlling the population of bad bacteria and letting the good bacteria thrive. Garlic has also been shown to reduce the length of the common cold by 70%, thanks to the allicin’s ability to boost the body’s immune system. Try making garlic a regular part of your cooking. It’s highly nutritious yet has few calories.
RED PEPPERS – are rich in vitamin C as well as vitamin A, potassium, folic acid, and fiber. Red peppers contain 11 times more beta-carotene and 1.5 times more vitamin C than green peppers. Vitamin C is a powerful antioxidant widely recognized for its role in protecting the immune system and aiding in the absorption of iron. Vitamin C is also responsible for aiding in wound healing, repairing and maintaining the health of our bones and teeth. It helps the gum lining stay healthy despite the bacteria that inhabit the mouth. A vitamin C deficiency can actually cause bleeding gums and loose teeth.Studies show that an increase in vitamin C decreases gum bruising and bleeding.
MEAT – Meat lovers can rejoice in a number of health benefits of eating animal protein. Red meat is a great source of iron and vitamin B12, which are two important nutrients our bodies need to stay healthy. An iron or B12 deficiency can cause sores in the mouth and inflammation of the tongue.The ployphenols in red meat have also been known to reduce bacteria and toxic products in the mouth.
BEANS – are high in protein and help to strengthen gum tissue. They also aid in immune function. Beans are high in fiber which is good for the whole body. Eating plenty of fiber helps our circulatory system, digestive system and endocrine system as well as others. People that have a diet high in fiber have a 40% less chance of developing heart disease, high blood pressure as well as diverticulitus.
CHILI POWDER – has a lot of vitamin A which is known for protecting your bones and teeth. Vitamin A helps with the mucous and tissue health of your gums, and reduces inflammation from infection and minor trauma. Gum health is essential to good tooth health, so if you are a fan of chili powder, moderation is actually goof for your teeth.
Although the thought of something spicy seems like it could be damaging, spicy foods like chili, in regulated amounts, can actually be quite good for your teeth and the rest of your body.
If you or someone you know has any questions, please don’t hesitate to call us at Dr. Joy Lunan’s dental office in Middlebury, CT (203)598-7920
CLASSIC BEEF CHILI RECIPE
YIELD:8 servings, PREP:15 minutes, COOK:2 hours
This classic beef chili recipe is extremely easy, does not require any fancy ingredients, and freezes exceptionally well. Perfect cold-weather comfort food!
INGREDIENTS:
- 2 tablespoons vegetable oil
- 2 medium yellow onions, finely chopped
- 1 red bell pepper, stemmed, seeded and finely chopped
- ¼ cup chili powder
- 1 tablespoon ground cumin
- ½ teaspoon cayenne pepper
- 1 teaspoon salt, divided
- 6 garlic cloves, minced
- 2 pounds ground beef (85-90% lean)
- 2 (15-ounce) cans dark red kidney beans, drained and rinsed
- 1 (28-ounce) can diced tomatoes
- 1 (28-ounce) can tomato puree
- DIRECTIONS:
- Heat the oil in a large Dutch oven over medium heat until it is shimmering. Add the onions, bell pepper, chili powder, cumin, cayenne and ½ teaspoon of the salt. Cook until the vegetables have softened, about 7 minutes. Stir in the garlic and cook for another 30 seconds.
- Add the beef and increase the heat to medium-high. Cook, breaking up the beef with a wooden spoon, until no longer pink, about 10 minutes. Stir in the beans, diced tomatoes (with their juice), tomato puree and the remaining ½ teaspoon salt. Bring to a simmer, then reduce the heat so it maintains a slow simmer, cover and cook for 45 minutes.
- Remove the lid and continue to simmer for an additional 45 minutes. Season with additional salt and pepper to taste before serving. Garnish with shredded cheddar cheese and sour cream, if desired. Leftover chili can be stored in an airtight container in the refrigerator for up to 4 days. The chili can also be frozen for up to 1 month (let the chili thaw in refrigerator for 24 hours before reheating). ENJOY!