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Recipe Created with Love

My Mindful Chili recipe is near and dear to my heart because it was created with love for my baby brother who is currently managing the symptoms of multiple sclerosis (MS). I wanted to create something that embodied his style of cooking, which is a one pot meal, and that offered him relief and comfort from his day-to-day cooking. He is the main cook in his family so it is important to him to be able to have leftovers that can be used creatively and be able to package them simply for his work lunches. We can all benefit from that. Since my prior experience with leftover chili has always been to add it on top of anything, I thought this would fit the bill perfectly for him as well. One day the chili can be added on top of a baked sweet potato, the next day added on top of roasted vegetables. The possibilities are literally endless. I even tried adding it to salad greens, like kale and spinach and leftover shredded chicken from dinner the night before.

The nutrients found in this chili can help alleviate the symptoms of MS. After some research into the main foods to include with MS, I think I have found a power packed vegetable trio that I included in my Mindful Chili recipe which will be provided to follow. The first vegetable is cauliflower which is a powerhouse in any kitchen and to learn that it contains Sulphur is incredible because Sulphur is needed for the brain to function optimally.[i] You see, with MS, the brain loses signals that affect how the whole-body functions. So, what exactly is MS anyway? MS is thought to be an autoimmune disease affecting the central nervous system. It affects those who have it differently. Some may have stronger symptoms than others. It can affect one’s vision, walking ability, speech and writing ability.[ii] Next, I included spinach in this recipe because spinach promotes a functioning brain and helps to avoid mental decline.[iii] Doesn’t it sound like we can all benefit from eating more spinach? I think so. The final powerhouse and the most unexpected vegetable I included in my chili is seaweed. According to my research, seaweed eaten daily plays a role in preventing degenerative diseases.[iv]

We can all benefit from this culinary nutrition approach to cooking that helps us reap the rewards of such powerful ingredients. Wouldn’t you want to help yourself feel better by choosing healthier foods the next time you sit down for a meal? I know I would. Knowledge is powerful so my hope is that you share this onesinformation with your loved.



[i] Papacontantinos, Helen. “Can You Eat to Reverse Multiple Sclerosis. The Institute of Holistic Nutrition”. The Institute of Holistic Nutrition, nd. multiple-sclerosis/

[ii] McNamara, Lindsay. “What Is Multiple Sclerosis (MS)?: The Johns Hopkins Multiple Sclerosis Center.” What Is Multiple Sclerosis (MS)? | The Johns Hopkins Multiple Sclerosis Center, 5 Oct. 2015,

[iii] Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018 Jan 16;90(3):e214-e222. doi:

[iv] Lozano Muñoz, Ivonne, and Nelson F Díaz. “Minerals in edible seaweed: health benefits and food safety issues.” Critical reviews in food science and nutrition, 1-16. 18 Nov. 2020, doi:10.1080/10408398.2020.1844637


Mindful Chili

Serves: 6-8

Cook Time: 40 minutes


  • 1 Tbsp extra virgin olive oil

  • 1 red onion, diced

  • 2 carrots, chopped

  • 1 small head cauliflower, riced (chop into rice-like consistency, using small food processor)

  • 3 cloves garlic, minced

  • 2 tsp red pepper flakes

  • 1 Tbsp. tomato paste

  • 4 cups vegetable broth

  • 1 (28-oz) can crushed tomatoes

  • 1 (15.5-oz) can black beans

  • 1 (15.5-oz) can kidney beans

  • 1 (8-oz) container whole mushrooms, roughly chopped

  • 2 large handfuls, baby spinach

  • 2 tsp wakame seaweed

  • 2 Tbsp chili powder

  • 1 Tbsp cumin

  • 2 tsp oregano

  • Sea salt, to taste

  • Ground pepper, to taste

  • Parsley, to garnish (optional)


1. Combine olive oil, red onion, carrots and cauliflower in a large pot & mix for 5 minutes over medium heat.

2. Add minced garlic and red pepper flakes until it smells delicious.

3. In the pot, add tomato paste and combine ingredients well.

4. Add vegetable broth, along with crushed tomatoes, beans and mushrooms.

5. Mix in chili powder, cumin & oregano.

6. Once the mixture boils, lower to a simmer & cook for ½ hour. Add spinach, seaweed, salt and pepper after 20 minutes, leaving to cook for the last 10 minutes. Enjoy!

Optional: Add parsley to garnish

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