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 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!