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Vegan Black Bean Soup Recipe

 

An easy to follow, (no fasting allowed) plan for attaining a fabulous body,
inside and out.

 

WHAT IS THE FIT VEGAN CHALLENGE?

  1. Make one meal each day a healthy, vegan one.
  2. Incorporate the “calorie burner of the week” into your fitness regime.

 

WHY VEGAN?

A few benefits of plant-based foods:

  • Speed Weight Loss
    “A plant-based diet revs your metabolism, causing you to burn calories up to 16% faster that you would on a non plant-based diet for at least the first 3 hours after meals.” – New York Times Bestselling author, Kathy Freston
  • Boost Energy & Brighten Complexion
    The wide array of antioxidants, vitamins, and phytonutrients in plants provide an array of benefits including overall increased energy and the repairing and protecting of cells to reveal glowing, clear skin. – USDA
  • Contribute to a Lifetime of Optimum Health
    Those who eat generous amounts of plant-based foods are likely to have reduced risk of chronic diseases, including stroke. cardiovascular diseases, and certain cancers. – USDA (choosemyplate.gov)

 

 

 

Vegan Meal of the Week:

Make lunch or dinner a DELICIOUS, healthy vegan meal (unrefined grains, beans, legumes, veggies, fruit, non GMO tofu, tempeh). No meat, fish, dairy, or eggs. Each week I’ll provide one vegan meal option and one substitution or healthy addition to incorporate into your daily menu to help you feel satisfied and never deprived.

This hearty recipe comes from Angela Liddon at ohsheglows.com.

black bean soup recipe with sweet potato and quinoa #healthyrecipe

 

Ingredients:

  • 1 cup uncooked red quinoa, rinsed and drained
  • 1/2 tbsp coconut oil (or other oil)
  • 3 garlic cloves, minced
  • 2 cup diced sweet onion (about 1/2 large)
  • 1 jalapeno, seeded if preferred and diced
  • 1 large sweet potato (350 g), peeled and chopped to 1/2-1 inch dice (2.5-3 cups)*
  • 1.5 tsp ground cumin
  • 1 tsp chili powder
  • 1/2 tsp ground coriander
  • 6 cups vegetable broth
  • 1.5 cups cooked black beans (one (15-oz) can rinsed and drained)
  • fine grain sea salt and black pepper, to taste (I used 1/2 tsp salt or a bit more)
  • 1/4 tsp cayenne pepper (or red pepper flakes)
  • 2 handfuls Spinach or kale leaves, optional
  • toppings: avocado, corn chips, cilantro, cashew cream, lime juice, tomatoes or salsa, green onion

Preparation instructions here.

Enjoy!

 

Substitution of the Week:

Switch out the white sugar with stevia. This all-natural sweetner is derived from a plant, calorie free and does not raise your blood sugar. Just be sure to only use small amounts at a time since it is very strong.

 

 

Calorie Burner of the Week:

Benefits: Stretches shoulders and chest; strengthens calves, ankles, and thighs; reduces flat feet.

 

Chair pose

 

 

Chair Pose

  1. Stand with your feet shoulder-width apart. Inhale and raise your arms straight out from your shoulders, keeping your shoulders down and back.
  2. Exhale and lower into the pose by pushing your hips back and bending your knees as though you are sitting in a chair. Keep your abs drawn in tight.
  3. Hold this position for 5 deep breaths.

 

Green Reason of the Week:

 

 

“The environmental impact of growing so much grain for animal feed is profound. Agriculture in the United States – much of which now serves the demand for meat – contributes to nearly three-quarters of all water-quality problems in U.S. rivers and streams, according to the Environmental Protection Agency.” 

– The New York Times

 

Motivation of the Week:

 

 

For more recipes, fitness tips, and workouts visit www.noratobin.com and follow me on Twitter @NoraTobin.

Click here for previous Fit Vegan Challenge posts.

 

 

Nora Tobin grew up in the High Sierra’s on Lake Tahoe, where she spent most of her childhood outdoors- hiking, snowboarding, skiing, wakeboarding, rock climbing, and white water rafting. Nora is a GNC Brand Ambassador and a weekly contributor to SHAPE. She is a NASM certified personal trainer and currently working towards certification as a Fitness Nutrition Specialist.

Nora is the creator of a unique fitness program that incorporates yoga, weight training, stand up paddle, beach boot camps, hiking, running, sports specific training, as well as nutrition information and meal plans, for ages ranging from 5 to 70. She is writing a fitness book currently slated for publication that will serve as a manual for a knockout body, peaceful mind, and better planet. Nora has competed on the AVP, CBVA, Corona Wide Open, and GAV beach volleyball tours.

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