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WORKOUT #3 and Black Bean Soup

November 12, 2017 by Marla-Deen Brooks Leave a Comment

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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?

Print or screen shot to take with you!

Circuit 1

Squat Woodchop


High Plank to Side Plank

Side Lunge with Overhead Press

Circuit 2

Squat Front Kick

Plie with Oblique Reach

Reverse 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 SOUP

INGREDIENTS

3-4 15 oz cans of low sodium Black Beans, rinsed and drained
4-5 cups low sodium chicken broth
1 tbsp olive oil
1 large onion, chopped
1/2 cup chopped parsley
1 red pepper, chopped
2 medium carrots, shredded finely, (to disguise from my boys)
5 cloves garlic, minced
1 tbsp red wine vinegar
1/4 (2 oz) cup white wine
2 tsp cumin
2 tsp oregano
1 tsp cajun seasonings
black pepper

DIRECTIONS:

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!

MarlaDeenFit Black Bean Soup looks similar to Pioneer Woman
Photo Credit goes to Pioneer Woman. Although this recipe is ALL mine, it is “chunky” like Ree’s so you get what it will look like tonight!
 I hope you are enjoying your workouts and use this protein packed meal to keep feeling great!
Enjoy Your Day!

Filed Under: Fitness, General, Health Tips, Healthy Kitchen, Motivation Tagged With: black bean soup, circuit training, Core training, exercise, fitness, Health, healthy eating, healthy meals, interval exercises, interval training, interval workouts, one pot meal, protein, resistance training, strength, strength training, TOTAL BODY WORKOUT, Workout Plans

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Photographer: Deborah Celecia Wagoner – www.dcw-photo.com

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