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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: An Asparagus Minute

Friday Foodie: An Asparagus Minute

Fall and spring are the best times to enjoy asparagus and so I thought I would share with you a simple way to rid the spear of the woody, chewy ends. This works without fail, and though may seem wasteful, it’s no more wasteful than leaving the uneaten portion on your plate. You’re just getting rid of it ahead of time! I’ve also included a simple recipe you can try with these delicious green spears. Enjoy!

Friday Foodie: Asparagus in mustard thyme sauce
Recipe type: side dish
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 4
This is a delicious way to prepare a crispy green asparagus.
  • One bunch of asparagus, bottoms snapped and removed
  • 1 cup of vegetable broth
  • 1 tsp of butter
  • 1 tbs Dijon mustard
  • 1 tsp ground thyme
  1. Bring broth to a boil in a ten inch skillet
  2. Add asparagus spears, layering flat on bottom of skillet
  3. When stalks turn bright green, remove to a serving dish with raised rim (do not cover)
  4. Reduce broth to about ⅓ to ¼ cup
  5. Stir in mustard and thyme
  6. Add butter
  7. Pour over asparagus and serve
  8. May be eaten hot or cold



Friday Foodie: How to cook a spaghetti squash

Friday Foodie: How to cook a spaghetti squash

Last week I showed you how to make a basil walnut pesto. This week, let’s make spaghetti squash and serve it up with some of that pesto. This is also good with my Incredible Meatless Spaghetti Sauce and would be a great accompaniment to roasted veggies. If you don’t have a really sharp sturdy knife to cut this in half, then cook the squash whole, but poke some holes into it, piercing all the way to the heart, or you will have an explosion and a huge mess to clean. Let me know if you have questions and if you like this Friday Foodie, please share it with your friends by clicking the buttons below!


With a sharp and sturdy knife, cut the squash in half. Scoop the seeds and threads from the center. Place cut side down on a baking sheet and bake at 400 for 45 mins to an hour. When completely baked, shell should yield to a fork and center should be completely hot.

Cooked spaghetti squash

Once baked, use a fork to scoop out the insides, forming piles of “noodles” ready to be served with pesto, spaghetti sauce or roasted veggies.


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!


Friday Foodie: Banana Wraps

Friday Foodie: Banana Wraps

This is a great snack to make at home, or take to work and make there. These fill you up and satisfy your hunger until dinner time.

Remove Romaine lettuce leaves from bunch. Slice a banana lengthwise, four times. Spread 1/2-1 tsp. of almond butter or your favorite nut butter, down the center of the leaf. Place one length of banana on the leaf, fold up end, fold in sides and fold over top. Delicious! Makes 4. You can share…or not!

If you are ready to beat Type II Diabetes, give me a call or e me! I can work with you in many different ways to get you headed down the path to health!

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!

blog closing

Beat Diabetes

The Danger of Diet Soda

Soda Bad

The danger of diet soda is summed up in two words: metabolic syndrome. What is metabolic syndrome? According to the Mayo Clinic, “Metabolic syndrome is a cluster of conditions — increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels — that occur together, increasing your risk of heart disease, stroke and diabetes.”

But hey, I’m drinking diet soda, that should decrease the fat around my waist for sure, and since I’m dieting, that should decrease my chances of heart disease and stroke. Right?

Unfortunately, in a nine year study of 9,500 men and women between the ages of 45 and 64, those who drank one or more diet sodas a day had a 34% higher risk of metabolic syndrome. There are many factors associated with this study and no one specific reason as to why drinking diet soda puts you in danger of metabolic syndrome, but one reason might be that artificial sweeteners are intense sweetness, thus enhancing our desire for sweet foods, and another reason may be that people think by drinking diet sodas that it will off set the high fat, high sugar foods they eat.

If you are drinking one or more diet sodas a day, it’s time to stop and take a look at your overall diet. Get real with yourself and write down every thing that enters your mouth today. Ditch the diet soda and try water or club soda with a squeeze of lime or lemon. Or punch up the club soda with a splash (and only a splash) of 100% fruit juice.

BEAT Type II Diabetes through prevention!

Peace and Joy!

Hey, did you miss me last week? I was off camping in Ouray, Colorado. I’ll post some pics from hiking and biking later this week. What are your summer plans? Does your vacation include some kind of activity? Share with us what you are up to and make a comment below! 

For information on a prevent diabetes program diet, contact me: jane@janeannthompson.com or check out our programs here for My Ultimate Health.



Beat Diabetes

Kazoozles! What?


I have been staying with my grandkids since Friday while my son and daughter-in-law were away. Tre, kept telling me about Kazoozles and that I must try them. The kids know Gramma is all about healthy and they eat pretty healthy too, but when a gramma has been asked to try Kazoozles, she must try Kazoozles. Unfortunately, when my son got back, and took Tre to the store to accomplish his gramma Kazoozles mission, the store was all out. Sigh, no Kazooles for this gramma this time, but someday, I’ll give one a try because even though I eat healthy 99.5% of the time, giving in to a request from a grandson, or for a birthday party, or for some other occasion, is not going to do me in. I don’t have to make an issue out of every food choice I just need to be sure healthy choices are my main choice.

While looking up how to spell Kazoozles, I found that Amazon carries them in a case of 24. Tre got quite excited, but his mom asked him, “What does Type II Diabetes look like? How about 24 pkgs of Kazoozles.” And the truth is, 24 packages of any unhealthy food is not going to be in our best interest, but a little taste is going to be alright.

What are you eating these days? Too many Kazoozles? Let me know if I can help!

To learn about programs that prevent diabetes and a change in diet that will have you losing weight and feeling great, check out my Prevent Diabetes Programs. Gain your Ultimate Health!

Beat Diabetes

Are you gambling with your life? 3 Steps for Beating Type II Diabetes

We are easily lulled into complacency, thinking Type II Diabetes won’t happen to me, but upwards of 70 million people are walking around with pre-diabetes and YOU might just be one of them. Odds are pretty good if you are overweight, don’t get much exercise, and eat the typical American diet of fatty foods, sugared drinks, and few, if any, vegetables and fruit.

Want to up your odds of staying healthy and beating Type II Diabetes? Here are 3 steps for beating Type II Diabetes:

1. Eat your veggies! farmer's market veggiesI know, I know, you hate vegetables, always have.You were forced to eat mushy over cooked vegetables as a kid. Don’t know what to do with them when you buy them. They are expensive. Sound familiar? It doesn’t have to be that way. Take your time and introduce yourself to a new vegetable recipe each week until you have built a repertoire of recipes you like, then start crowding them in to the daily diet until your diet is mostly plant based. This aids blood sugar levels in lowering and begins to lighten up the fat load in your blood cells. Going completely plant based is even better, but if you can’t go there, then lower your meat and dairy (combined) consumption to no more than 10-12 ounces a week. That’s not much, but more than that and you up your odds of Type II Diabetes, as well as heart disease. When you cut back on the meat, there is more resources for vegetables, not to mention that they are a lot less expensive than drugs.

2. Add 150 minutes a week of exercise to your life. That’s roughly 22 minutes a day. Think you don’t have time? It’s a lot less time than sitting in a doctor’s office for weekly appointments, blood tests, and possible hospital stays. Movement is Medicine. Make it yours!

3. Include healthy grains and legumes in your diet. Whole grains, such as barley, rolled or steel cut oats, brown rice, and other whole grains, along with a cup of legumes every day help keep blood sugar levels low and balance out the diet.

Lower your risk of Type II Diabetes and avoid being one of the 70 million people lining up in the doctor’s office.

Need some help beating the odds? Sign up for one of my programs and I’ll walk you through the changes needed for a life time of healthy eating habits and a healthy lifestyle. Beating Type II Diabetes is my goal for YOU!