Spicy Black Bean Vegetable Soup

Spicy Black Bean SoupThis spicy soup definitely counts as eating healthy! With onion, green pepper, celery, carrots, corn and of course black beans, it has you on track for upping your veggie intake! This soup will serve 6-8 people.


1 tablespoon vegetable oil
1 onion, chopped
1 green pepper, chopped
3 cloves garlic, minced
2 carrots, chopped
2 stalks celery, chopped
1 teaspoon dried thyme
1 tablespoon chili powder
2 teaspoons ground cumin
3 cups vegetable stock/chicken stock
3 (540ml) cans black beans, rinsed and drained
1 (341ml) can whole kernel corn
¼ teaspoon ground black pepper
1 (796ml) can stewed tomatoes
Lemon/lime juice to serve


In large pot, heat the oil over medium heat. Add the onion, garlic, celery, green pepper and carrots, and cook, stirring occasionally, for 5 minutes or until onion is softened. Add the chili powder, thyme and cumin; cook for about a minute, stirring occasionally so nothing burns. Add the stock, 1 ½ cans of the beans, corn, and pepper, and bring to a boil.

Meanwhile, in food processor or blender, puree together tomatoes and remaining 1 ½ cans of beans. Add these to the pot. Reduce the heat, cover the pot, and simmer for 10 to 15 minutes or until vegetables are tender. Serve hot, with a quick squeeze of lemon/lime juice to each bowl.

Healthy Habits – A Year to Get Better!

New YearsOkay, I am not one to talk. I have some pretty horrendous habits of my own. But…. with New Year’s coming this week, I should at least try and work on getting somewhat on track. One of the things that I hate about New Year’s resolutions, is that everyone is so gung-ho to make them, and then a week in, they’re gone! I think the problem is multi-fold. 1) We choose to change TOO much. 2) We say we need to make the changes IMMEDIATELY! 3) We loose motivation when there is no instant gratification or reward.

So how do we go about solving those problems? First off, don’t get caught up with the world’s need to have everything changed and different as of January 1st. It’s not going to happen buddy… you’re only going to disappoint yourself. Makes small changes, gradually. That way you don’t throw your body into shock, and you’re not dealing with cravings for EVERYTHING you gave up all at once. So here’s what I suggest: This week I’ll be posting 2-3 ideas for change a day, and giving them a month to take them on, i.e.: something to do in January, something to do in February, etc. By the end of 2015, if you stick with it, you’ll see you’ve come an incredible far way, and it didn’t seem too bad along the journey. Ready? Here goes!

JanuaryEat More Vegetables and Fruit
The Canadian daily food guide says that an adult female (19-50 years old) needs 7-8 servings of Vegetables and Fruit a day (8-10 for males). What does your intake look like? Try and add at least 3 servings of vegetables and fruit to your daily diet.

FebruaryAdd More Cardio
The daily food guide also gives outlines for being active. They suggest that adults accumulate at least 2 ½ hours of moderate to vigorous physical activity a week. It does not need to be done all at once though. Try getting your heart rate up at least 3 times a week. Mind you get it up through exercise and not stress 🙂

Come back tomorrow for March and April!