National Nutrition Month | The River Food Pantry
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We are excited to host two dietetic interns during March, which also happens to be National Nutrition Month®! Here is Grace, sampling a healthy chili recipe you can make at home with only a few ingredients.

Easy Chili

A healthy and hearty chili recipe. Serves 6.

Intern Grace Maples handed out samples of her chili along with the recipe and spices so our shoppers could make it at home!


3 tablespoons olive oil

1 onion


  • 1 1/2 teaspoons cumin
  • 1/4 teaspoon cayenne pepper
  • 1 tablespoon chili powder
  • 1 teaspoon ground black pepper

2 cans kidney beans, rinsed and drained (30 ounces total)

3 cans of crushed or diced tomatoes (45 ounces total)

1 cup corn (optional)


  1. Dice onion.
  2. In a large pot, heat oil over medium heat. Add onions and spices. Stir together and cook until soft, 3 to 4 minutes.
  3. Mix in beans, tomatoes with juice, and corn. Bring mixture to a boil, then lower heat and simmer for 30 minutes, stirring occasionally.

Nutrition Information per serving: 240 Calories, 325 mg sodium, 8 g fat, 1 g saturated fat, 36 g carbohydrate, 9 g protein.


Are you interested in cooking, but have a tight budget or don’t know how to start? Check out this free online cookbook Good and Cheap. Created by a graduate student for her capstone project, these recipes are designed for a $4/day FoodShare (SNAP) budget.


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