Hi! I am a mom, a wife, a business owner, and a lover of great food. I certainly don’t have everything figured out and am certainly no expert when it comes to cooking. Over the last few years, however, I have managed to come up with quite a few healthy recipes that, I believe, are worth sharing.

At Mandala Integrative Medicine, our goal is to help people discover a healthier lifestyle. What you eat is a big part of a healthy lifestyle.

I’m not saying that I am an expert on nutrition or cooking, but what I do know is raising a child with autism and how difficult it is to serve healthy and delicious meals to my family.

Years ago, when I first discovered my son had autism, I was struggling to find recipes on his Gluten-free, Casein-free diet that were good tasting and healthy at the same time. Do you know how many store bought foods and recipes have wheat and milk in them! Hoping to find some help, I headed to the bookstore. To my surprise, I found a cookbook (Deceptively Delicious by Jessica Seinfeld) that was not geared toward any particular diet and found the inspiration for the following chili recipe.

Chili Recipe: Gluten and Casein Free 

  • 1/2 pound ground chicken
  • 1/2 pound ground turkey (or grass-fed beef)
  • 1 green bell pepper, seeded and chopped small
  • 1 onion, chopped
  • 2 teaspoons minced garlic
  • 1 cup low sodium chicken broth
  • 2 jalapenos, seeded and chopped
  • 2 tablespoons ground cumin
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon salt
  • 4-5 tablespoons tomato paste
  • 1 can, 16 ounces, red beans drained
  • 1 teaspoon red chili powder
  • 1 pinch ground nutmeg
  • Juice of 1 lime
  • 1 cup frozen butternut squash, steamed and pureed (optional)
  • 1/2 cup spinach, steamed and pureed (optional)
  • Sour cream, shredded cheddar cheese and/or avocado slices to garnish, if desired.

In a medium pot heat oil, then add onion until golden brown.  Add meat garlic, cumin, salt, black pepper and chili.  Cook for 10 minutes.  Add chicken broth, tomato paste and cook for 5-10 minutes.  Add green pepper, red beans, jalapenos, lime juice and butternut squash and spinach purees, if using.  Simmer over very low heat for about 1 hour or until thick, stirring occasionally.  Serve warm with sour cream, shredded cheese and/or avocado slices on top, if desired (Avoid any sour cream or cheese if on a casein free diet)

Please check back here frequently to look for more recipes that you will find not only to be healthy, but tasty as well.

Ambreen Khawaja,
Co-founder, Mandala Integrative Medicine