WORKOUT #3 and Black Bean Soup
Here we are at Week 3. As promised I have a new, short but effective workout for you. I did this one yesterday and was in and out in no time, with great energy for the rest of the day. That's what we all want, right?
Circuit 1Squat WoodchopHigh Plank to Side PlankSide Lunge with Overhead PressCircuit 2Squat Front KickPlie with Oblique ReachReverse Lunge with Chest Fly************************************************************************Now, on to some food. I don't know about where you are, but here it is cold, damp and gray. That means perfect soup weather. I haven't made Black Bean Soup in quite some time so thought that would be perfect on a day like today. Here is what I am doing . . .BLACK BEAN SOUPINGREDIENTS3-4 15 oz cans of low sodium Black Beans, rinsed and drained4-5 cups low sodium chicken broth1 tbsp olive oil1 large onion, chopped1/2 cup chopped parsley1 red pepper, chopped2 medium carrots, shredded finely, (to disguise from my boys)5 cloves garlic, minced1 tbsp red wine vinegar1/4 (2 oz) cup white wine2 tsp cumin2 tsp oregano1 tsp cajun seasoningsblack pepperDIRECTIONS:In a heavy pot, saute 1 bell pepper, garlic, carrots and onion in olive oil until tender. Add beans, chicken broth and bay leaf to pot. Simmer for quite some time, up to an hour, then add wine, vinegar, cumin, and oregano. Cover and simmer on low about 15 – 20 minutes. Add water if needed. Pepper to taste. FOR CREAMIER Black Bean Soup, remove about 1/3 of the soup to a blender or bowl for an immersion blender, and blend until smooth. Then return back to the pot.Serve with fresh chives, avocado, a dollop of greek yogurt or sour cream or your favorite topping. Hint: The Topping are KEY!
