Heart-Healthy Winter Chili (Slow Cooker · High Fiber · Blueprint Balanced)

If you want a cozy, winter recipe that supports heart health, keeps your energy steady, and leaves you full for hours, this slow-cooker chili is a perfect fit. It combines protein, fiber, and healthy fats in a simple, comforting bowl that works beautifully for busy days.

The secret? A cleaner fat profile from olive oil + grass-fed beef, plus a major fiber boost from beans and pumpkin purée (you won’t taste the pumpkin, but you’ll feel the benefits).

This is one of the easiest ways to create a Blueprint-balanced, heart-friendly meal with almost no hands-on time.

Ingredients

• 1 lb grass-fed ground beef

• 2 tbsp olive oil

• 1 medium onion, diced

• 1 bell pepper, diced

• 2 cloves garlic, minced

• 1 can black beans, drained (low sodium)

• 1 can kidney beans, drained (low sodium)

• 1 can diced tomatoes (no salt added)

• 1 can crushed tomatoes (15 oz)

• 1 can pumpkin purée (15 oz)

• 2 tbsp chili powder

• 1 tsp smoked paprika

• 1 tsp cumin

• 1 tsp oregano

• ½ tsp onion powder

• Pepper

• 1/8 tsp cayenne

• Juice of ½ lime

Directions (Slow Cooker Version)

1. Sauté the veggies:
   Heat olive oil in a skillet over medium heat. Add onion, bell pepper, and garlic. Sauté 3–4 minutes until softened.

2. Brown the beef:
   Add the grass-fed ground beef to the skillet and cook until browned. Drain if needed.

3. Transfer to the slow cooker:
   Add the cooked beef and sautéed vegetables into your crockpot.

4. Add everything else:
   Pour in diced tomatoes, crushed tomatoes, pumpkin purée, black beans, and kidney beans.

5. Season:
   Add chili powder, smoked paprika, cumin, oregano, onion powder, pepper, and cayenne. Stir to combine.

6. Cook:

• LOW: 6–8 hours

• HIGH: 3–4 hours

7. Finish with lime:
   Stir in the juice of ½ lime just before serving for brightness.

8. Optional healthy-fat toppings:
   Sliced avocado, pumpkin seeds, or a small drizzle of olive oil.

Where the Healthy Fats Come From (Easy-to-Digest Breakdown)

This chili includes cleaner, heart-friendly fats from two simple sources:

1. Olive Oil

Used to sauté the vegetables, olive oil provides:

• Monounsaturated fats that support heart health

• Better nutrient absorption

• Longer-lasting satiety when paired with protein + fiber

Even 1–2 tablespoons make a meaningful difference.

2. Grass-Fed Ground Beef

While beef itself isn’t a classic “healthy fat” source, grass-fed beef offers a cleaner fat profile than conventional beef:

• Higher in omega-3 fatty acids

• Higher in CLA (conjugated linoleic acid)

• Lower in inflammatory omega-6 fats

This makes it a more heart-conscious option when choosing beef for slow-cooker meals.

Optional Healthy-Fat Boosts

To increase the healthy-fat profile naturally, add:

• Avocado slices

• Pumpkin seeds

• A drizzle of olive oil

These options enhance flavor and support steadier energy.

Why This Chili Works for Heart Health + Steady Energy

• High in fiber from beans and pumpkin

• Balanced protein from grass-fed beef

• Cleaner, heart-friendly fats from olive oil

• Naturally lower in saturated fat when portioned well

• Supports stable energy (no heavy crash afterward)

It’s satisfying, grounding, and perfect for cold-weather meals.