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Friday Foodie: Black Bean Soup

Friday Foodie: Black Bean Soup

This is one of my all time favorite soup recipes, adapted from the Vegan Piggy, a blogspot that has been inactive for several years now. I changed up the amount of broth, the tomatoes and spices a bit.  It is definitely a very tasty, easy to make, delicious soup.

One thing about my videos, I do them as they come. I don’t set a stage or anything like that. I’m cooking just like you are sometimes, in pajamas early in the morning (that would be in this video for sure), or in the evening, tired at the end of a long day. Life happens and taking time to cook, means you fit it in where you can. The great thing about soups, they are easy to do in the morning, as you can chop up everything, throw it in a pot and let it simmer while you dress for work. Ladle some up into a jar, throw the rest in the fridge for later, and you walk out the door with a great lunch. Add an apple and cut up veggies, and you are well fed. Then you have lunch for the week, or dinner the next night.

Here’s the video and the printable recipe is at the bottom.

If you like this video, please share it with your friends by clicking on the buttons below. Enjoy!

Friday Foodie: Black Bean Soup
Recipe type: Soup
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 6
This is a hearty, tasty, healthy soup. Easy to make, it provides you with the beans you need and a few other veggies.
  • 1 lb black beans, soaked, rinsed and cooked. OR 4 cans of black beans, rinsed
  • 3 C. Vegetable Stock
  • 1 Can Organic Diced Tomatoes with green chile (without chile is fine too)
  • 2 Tbs. water
  • 4 Cloves Garlic, minced
  • 1 Medium yellow or white onion, diced
  • 2 Carrots, peeled and sliced
  • 2 t. Cumin
  • ½ - 1 t. Chili Powder, depending on how hot you desire
  • 1 t. Smoked Paprika
  • Salt and fresh ground pepper to taste
  • ¼ - ½ C. cilantro
  1. Place one third of beans and tomatoes in blender, and process until smooth.
  2. Heat a heavy frying pan on medium heat.
  3. Once hot, add water and chopped onions and carrots.
  4. Sauté for five minutes.
  5. Add garlic and sauté until an additional two minutes.
  6. Add broth, spices, bean puree and the rest of the beans to the mix.
  7. If you like a more brothy soup, add ½ - 1 cup more stock.
  8. If you like a thicker soup, reduce broth from 3 cups to 2 cups.
  9. Reduce to very low heat.
  10. Cover and simmer slowly about 20 minutes, stirring every once in a while to prevent the beans from burning at the bottom of the pan.
  11. Before serving, add fresh cilantro.
  12. This soup tastes great with a small scoop of brown rice.
  13. Serve with a small salad for a completely satisfying meal.


Friday Foodie Minute: Avocado and Tomato Salad

Friday Foodie Minute: Avocado and Tomato Salad

This salad takes not much more than a minute to throw together, yet is incredibly delicious. The avocado makes it rich enough to eat for a meal or divide up into side salads for several. Use cherry tomatoes cut in half or slices of a really great meaty tomato. Try it with cilantro and ancho fruit vinegar, or basil and balsamic. Whichever you choose, this is a great salad that is easy and quick to prepare. Hope you will give it a go!

If you enjoy this Friday Foodie Minute, please share it with others by clicking the buttons below! Thanks!


Friday Foodie: A Spot of Tea

Friday Foodie: A Spot of Tea

I am coming to you today from Edinburgh, Scotland, one of my favorite places in the world. I am staying at the Gladstone Bed and Breakfast, a simply lovely place with two very gracious hosts. A place I definitely recommend and I will certainly come here again when in the city.

I love traveling in the UK because there is a hotpot in every room and tea, as well as a shortbread or two! I didn’t want to leave you high and dry with no Friday Foodie, so here it is:

Have a wonderful weekend!

Peace and joy!


farmer's market veggies

Who needs rules?



veggie burgers with guac







Who needs rules? You do! We all do! Success in being healthy is completely reliant on a plan, one that includes rules I will follow to be healthy. Once I know the rules and truly understand them, then they can be broken or bent to fit now and then. Having a clearly defined plan of action means I am more likely to be successful. If you are a person who bakes, you know a recipe for a cake must be followed, or it might not rise, or might turn out strangely lopsided or dry. It is the same with your eating plan. Every day you must plan what you will eat, when you will workout, what your day will look like, or you will fail. Only after you have done this over and over, will you then be able to break the rules, because you will understand the framework.

I now know I can break the rules on a cake recipe because I understand the rules of what makes the cake work and know I can balance it out and still be successful. But it took years of following the recipe before I understood how to break the rules.

Plan your meals and snacks daily. Understand what you need to eat to lose weight and feel great. By doing so, you won’t find yourself scarfing down junk when you get hungry because you will have plenty of healthy choices available. People have a difficult time sticking to a healthy eating or exercise routine if they don’t have a plan in place. Fail to plan; plan to fail.

Need help setting some rules? Check out my prevent Type II Diabetes programs and give me a call. I can help you come up with a plan that will work for YOU!

Beat Diabetes







Sucker! We are all suckers, falling hook, line and sinker for the ploys of the big food giants and big pharmaca.

snack wells

Remember SnackWells’s? We all lined up to buy the blessed fat free cookie. Believe me, I was there, eating those babies up, because they were fat free! Woo hoo! Eat all you want! But therein was the problem. We were all eating a bunch of these cookies and anything else touted as fat free. And guess what? We all got fatter because they were full of SUGAR!


These days, it seems we are all falling for ANYTHING the big food giants tell us. If they write healthy on the packaging, we are all about it. And they are making a killing off us, as well as killing us. But most processed foods are far from healthy and until we all stand up for ourselves and say enough is enough, they will keep at it and we will keep getting fatter and fatter! Two thirds of the USA are either overweight or obese. TWO THIRDS!!!

The American Medical Association recently voted to declare obesity a disease. This means that effectively 78 million American adults and 12 million children have a medical condition requiring treatment. AND this means drug companies are shouting with JOY because they will be pushing doctors to prescribe more and more drugs to deal with obesity and doctors will perform more and more surgeries to deal with obesity.

WAKE UP!!! Obesity is a lifestyle choice! A CHOICE! One that requires getting off the eat all you want restaurant buffet and taking charge of yourself and changing your life!

Does it require help? YES! But not drugs, not surgery and not diet plans. It requires changing your life by changing your habits and that means stuffing your brains with KNOWLEDGE instead of stuffing your gut with highly processed overrated junk!

I want you to be successful. I want to see you healthy. But no one can do it for you. When you decide you are ready for change, call me. E me. Let’s talk.

Peace and joy!

Check out my preventing diabetes program diet. You will not believe the difference a little coaching can do for YOU!

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