Chiropractor’s Recipe to Reduce Inflammation
Shared by Dr. Justin Thompson
At our East Dallas chiropractic office, we encourage patients to combine chiropractic adjustments with healthy habits like good hydration, movement, and balanced nutrition. When your body is properly supported both inside and out, it can help reduce stiffness, improve mobility, and keep neck and back pain from returning. Eating intentionally is so important to manage inflammation in the body. This keeps us functioning and feeling our best. It does not have to mean sacrificing flavor, though. This Butternut Squash & Black Bean Enchilada Skillet is a flavorful, one-pan dinner that’s both comforting and nutritious. Tender chunks of butternut squash and hearty black beans simmer together in a savory green enchilada sauce, while strips of tortilla are stirred in to soak up every bit of that rich flavor. As it cooks, a blanket of melted cheese brings it all together into a satisfying and vegetarian-friendly meal — perfect for busy weeknights or laid-back gatherings. Linked below are the health benefits of black beans. These are so versatile and can make eating well – easy and delicious!
Research
“Dietary bean intake significantly reduces bad LDL cholesterol levels and lowers cardiovascular disease risk.” — Evidence from randomized controlled trials shows beans can meaningfully improve important heart health markers, including LDL cholesterol levels, compared with typical diets.
“Eating whole pulses such as black beans acutely improved vascular and heart health compared with consuming white rice.” — Controlled clinical research has shown that meals containing beans may help improve blood vessel function and reduce cardiovascular risk factors.
“Inclusion of black beans with a typical meal attenuates post-meal insulin response in adults with metabolic syndrome.” — A randomized, controlled clinical crossover trial found that black beans can lessen postprandial (post-meal) insulin increases, which are linked to better metabolic health.
“Consumption of black beans modified the gut microbiota and improved glucose response, supporting their use as part of a dietary strategy for insulin resistance.” — Experimental research indicates that black beans may help improve glucose handling partly by positively influencing gut bacteria.
“Regular bean consumption helped significantly lower markers of inflammation in people with prediabetes.” — An RCT presented at a major nutrition conference reported reduced inflammation with daily black bean intake compared with a control group.
“The fiber, protein, and phytochemicals in black beans contribute to cardiovascular and metabolic benefits, including improved lipid profiles and better glycemic responses.” — Meta-analyses and clinical studies support the overall role of bean nutrients in promoting heart and metabolic health.
Ingredients:
(always look for organic, natural, local and/or wild sourced ingredients)
- 2 tablespoons extra-virgin olive oil
- 14 ounces butternut squash, cut into ¾-inch cubes (about 2½ cups)
- 3 medium red and yellow bell peppers, thinly sliced (about 3¾ cups)
- 1 medium yellow onion, thinly sliced (about 2¼ cups)
- 1¼ cups water, divided
- 1½ tablespoons reduced-sodium taco seasoning
- ½ teaspoon salt
- 1¾ cups mild green enchilada sauce
- 1 (15-ounce) can no-salt-added black beans, rinsed
- 1½ cups fresh or frozen yellow corn kernels (from 3 ears)
- 8 (6-inch) corn tortillas, halved and cut into 1-inch strips
- 1 cup shredded Mexican-style cheese blend
- 3 tablespoons salsa
- Sour cream and fresh cilantro leaves, for garnish (optional)
- Lime wedges, for serving (optional)
Instructions
Preheat oven to 400°F with rack in upper third position (about 5 inches from heat source). Heat 2 tablespoons oil in a large skillet over medium-high heat. Add cubed squash, sliced bell peppers and sliced onion in an even layer; cook, undisturbed, until starting to brown, 4 to 6 minutes. Stir and continue to cook, stirring occasionally, until the onions have softened and the peppers and squash have started to become tender, 6 to 8 minutes. Add ¼ cup water; cook, stirring to scrape up any browned bits, until the squash and peppers are just tender, 2 to 3 minutes.
Stir in 1½ tablespoons taco seasoning and ½ teaspoon salt until the vegetables are well coated. Add 1¾ cups enchilada sauce, the rinsed beans, 1½ cups corn, the tortilla strips and the remaining 1 cup water; stir to incorporate. Top evenly with 1 cup cheese.
Bake until the cheese has melted and the mixture is bubbling around the edges, about 10 minutes. Increase oven temperature to broil; broil until the cheese has started to brown, 2 to 3 minutes. Dollop with 3 tablespoons salsa. Garnish with sour cream and cilantro, and serve with lime wedges, if desired.
Our Message
When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.
