Meatless Monday Black Bean Soup

It’s Meatless Monday!  Each week I am going to post a meatless recipe.  For my first Meatless Monday recipe I have decided to post my son’s favorite soup, Black Bean.

The recipe comes from a great book, Soup & Ladle Favorites, published by the Pennsylvania Dietetic Association.  There are actually 5 different Black Bean Soup recipes in this book, however I use the Fast and Easy Black Bean Soup recipe, because it’s fast and easy!  When we need a quick meal, especially on days I work, this is a great choice.  We often pair the soup with whole grain tortilla chips.

The additions of the cheese and yogurt enhance the flavor and increase the protein content.  The sodium content is a bit high, but this is because canned beans and ready made salsa are used.  To decrease the sodium content you can use fresh homemade salsa.  You can also use dried beans instead of canned, however the recipe will no longer be fast.

Fast and Easy Black Bean Soup
Author: 
Recipe type: Soup
Cuisine: Mexican
Prep time: 
Cook time: 
Total time: 

Serves: 6
 

Ingredients
  • 3 (15-ounce) cans black beans, drained and rinsed
  • 2 cups water
  • 1 cup salsa
  • ⅓ cup Mexican or Taco Style Shredded Cheese
  • ⅓ cup plain, unflavored Greek Yogurt

Instructions
  1. Combine beans, water, and salsa in a saucepan. Bring ingredients to a boil. Once boiling reduce heat and simmer over medium heat for 10-15 minutes, stirring occasionally. Puree soup in batches in a blender or all at once if using a food processor until smooth. Once smooth return to your saucepan and heat to desired serving temperature. Ladle into bowls and top with 1 tablespoon of cheese and 1 tablespoon of Greek Yogurt

Nutrition Information
Serving size: 1 cup Calories: 251 Fat: 2.9 Saturated fat: 1 Carbohydrates: 49.4 Sugar: 5.2 Sodium: 958 Fiber: 13.3 Protein: 16.7 Cholesterol: 6.2

 

 

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My High Heel Shoes

From Miss Marcia’s class at the Woodland Academy:

Kristie L. Finnan, RD, LDN

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My Life in a Nutshell

My Life in a Nutshell…

nutshell My Life in a Nutshell

September- It was all a whirlwind.  The kids started back to school.  Even my little one- 2 full days of Pre-school.  I thought I would have more time to blog- WRONG icon sad My Life in a Nutshell  I thought I would have some more “Me” time- Not.  The month flew by like Turkey trying to escape a farmer from a Thanksgiving feast.

Good news-  we found new office space- so exciting!  Jennifer Lynn-Pullman and I opened a new office   And we spent two week rennovating the space- new paint, new furniture, new ceiling, new floors.  We did most of the work ourselves with a little help from our handman friend Tom.

I also started teaching Nutrition at Archbishop Wood High School via Bucks County Community College.  It’s a dual enrollment program and so fun.  I will tell you though that teaching is a labor of LOVE- classes to prep for, exams to grade, paper and assignments to grade.  I have 31 students to keep up with…Woo!  I thought I’d never learn all of their names.

And on top of all of that, I was coaching my oldest daughter’s soccer team, planned her #8 birthday party and of course had my son’s soccer games and activities to attend too.  I can’t imagine life when my third is playing a sport and activities too.

October- We moved into the new Nutrition office which we have named: Eat Right Bucks County! (875 N. Easton Rd. Suite 6B Doylestown, Pa 18902 and have started seeing patients.  We also went to FNCE (Food Nutrition Conference and EXPO) at the Convention center in Philadelphia.  I put my nerd hat on for four days and learned everything I could possibly suck in my brain about food allergies, food intolerances, celiac’s disease, organic foods, food’s effect on your brain, kids food, childhood obesity, products to recommend to my patients & more.  It was a whirlwind of knowledge.

I also started doing my Kids Eat Right programs- completed 2 in one month.  I especially had a blast at Butler Elementary school talking to a third grade class AND with doing a talk for a girls Travel Soccer team in Warminster icon smile My Life in a Nutshell

In addition, I travelled to Philadelphia and did some speaking for the Pa Academy of Pediatrics.  I’m doing CEU programs with an MD to help educate Physicians and nurses about the childhood obesity epidemic.

Then- there was Hurricane Sandy.  We lost power for a week so moved into my parents house (who luckily had power!) I ate very unhealthy for a week and ate way too much cheese and drank way too much wine.  Yes, even dietitians aren’t always perfect. Paybacks are tough though- just fought off a yucky cold and cough.  Thank you Zarbees- love that natural cough syrup and their products which got me through a wild night of trick or treating and a post- Sandy Halloween party at my house with some neighbors.

We also sadly found out our pretty English Setter has Lyme’s disease.  She just stopped eating and lost a ton of weight. photo 588x441 My Life in a Nutshell

November:
After Halloween, Ellie got worse & completely stopped eating after she started her antibiotics  My sick doggies was at Main Street Animal Hospital for a week getting IV fluids and antibiotics.  She came home last Saturday and I am now giving her subcutaneous fluids and syringe feeding her until she eats on her own.  I’ve learned a lot about Renal Diets for dogs. I’m by no means a canine nutrition expert though.  But this puppy of ours (really age 11) is getting special renal food, her Omega 3s, pepcid, a phosphorus binder, carafate and fluids in addition to her antibiotics.

The whole thing is heartbreaking.  After a heart to heart with the vet, we decided we’ll finish out her medicines and see if she’ll start eating again.  She is still hopelessly addicted to her tennis ball and we are giving her lots of LOVE.

photo1 588x441 My Life in a Nutshell

 Okay- back to other stuff before I start tearing up looking at this picture.

I’ll write more later!

Posted in canine nutrition, childhood obesity, Eat Right, Food, food allergies, food intolerances, Nutrition | Comments Off on My Life in a Nutshell

My Life in a Nutshell

My Life in a Nutshell…

nutshell My Life in a Nutshell

September- It was all a whirlwind.  The kids started back to school.  Even my little one- 2 full days of Pre-school.  I thought I would have more time to blog- WRONG icon sad My Life in a Nutshell  I thought I would have some more “Me” time- Not.  The month flew by like Turkey trying to escape a farmer from a Thanksgiving feast.

Good news-  we found new office space- so exciting!  Jennifer Lynn-Pullman and I opened a new office   And we spent two week rennovating the space- new paint, new furniture, new ceiling, new floors.  We did most of the work ourselves with a little help from our handman friend Tom.

I also started teaching Nutrition at Archbishop Wood High School via Bucks County Community College.  It’s a dual enrollment program and so fun.  I will tell you though that teaching is a labor of LOVE- classes to prep for, exams to grade, paper and assignments to grade.  I have 31 students to keep up with…Woo!  I thought I’d never learn all of their names.

And on top of all of that, I was coaching my oldest daughter’s soccer team, planned her #8 birthday party and of course had my son’s soccer games and activities to attend too.  I can’t imagine life when my third is playing a sport and activities too.

October- We moved into the new Nutrition office which we have named: Eat Right Bucks County! (875 N. Easton Rd. Suite 6B Doylestown, Pa 18902 and have started seeing patients.  We also went to FNCE (Food Nutrition Conference and EXPO) at the Convention center in Philadelphia.  I put my nerd hat on for four days and learned everything I could possibly suck in my brain about food allergies, food intolerances, celiac’s disease, organic foods, food’s effect on your brain, kids food, childhood obesity, products to recommend to my patients & more.  It was a whirlwind of knowledge.

I also started doing my Kids Eat Right programs- completed 2 in one month.  I especially had a blast at Butler Elementary school talking to a third grade class AND with doing a talk for a girls Travel Soccer team in Warminster icon smile My Life in a Nutshell

In addition, I travelled to Philadelphia and did some speaking for the Pa Academy of Pediatrics.  I’m doing CEU programs with an MD to help educate Physicians and nurses about the childhood obesity epidemic.

Then- there was Hurricane Sandy.  We lost power for a week so moved into my parents house (who luckily had power!) I ate very unhealthy for a week and ate way too much cheese and drank way too much wine.  Yes, even dietitians aren’t always perfect. Paybacks are tough though- just fought off a yucky cold and cough.  Thank you Zarbees- love that natural cough syrup and their products which got me through a wild night of trick or treating and a post- Sandy Halloween party at my house with some neighbors.

We also sadly found out our pretty English Setter has Lyme’s disease.  She just stopped eating and lost a ton of weight. photo 588x441 My Life in a Nutshell

November:
After Halloween, Ellie got worse & completely stopped eating after she started her antibiotics  My sick doggies was at Main Street Animal Hospital for a week getting IV fluids and antibiotics.  She came home last Saturday and I am now giving her subcutaneous fluids and syringe feeding her until she eats on her own.  I’ve learned a lot about Renal Diets for dogs. I’m by no means a canine nutrition expert though.  But this puppy of ours (really age 11) is getting special renal food, her Omega 3s, pepcid, a phosphorus binder, carafate and fluids in addition to her antibiotics.

The whole thing is heartbreaking.  After a heart to heart with the vet, we decided we’ll finish out her medicines and see if she’ll start eating again.  She is still hopelessly addicted to her tennis ball and we are giving her lots of LOVE.

photo1 588x441 My Life in a Nutshell

 Okay- back to other stuff before I start tearing up looking at this picture.

I’ll write more later!

Posted in canine nutrition, childhood obesity, Eat Right, Food, food allergies, food intolerances, Nutrition | Comments Off on My Life in a Nutshell

Isopure Plus

I work with a lot of clients that require protein supplements.  So, I am frequently asked about my personal preferences.  I have written about other shakes in the past and have stated that personally I do not like milk shake type supplements.  I prefer juice versions.  Isopure Plus is another protein drink that I like.  Again, everyone’s taste is different.

Isopure Plus comes in two flavors, Grape Frost and Alpine Punch.  The regular version contains 190 calories, O gm Fat, 11 gm Sugar, and 15 gm Protein per 8 oz bottle.  The Zero Carb Isopure Plus contains 60 calories, O gm Fat, O gm Sugar, and 15 gm Protein per 8 oz.  The protein source is whey protein isolate.  Unfortunately they do use artificial colors, which I am not crazy about.

The drink is great cold.  Isopure Plus goes down easy.  There is a bit of a protein taste, which I often cut by adding Isopure Plus to crystal light.  You can find Isopure Plus where other nutrition drinks are sold in Rite Aid, Walgreens, and GNC.  You can also find Isopure Plus sold on many websites, including Amazon.

 

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Halloween Treat Discovery

I needed to find a Halloween treat to take into Tyler’s classroom this week.  The pumpkin cheese balls I attempted last weekend did not workout very well.  I also will be working the morning of the party and needed to get something that could be easily transported and require no refrigeration.  While at Target yesterday I discovered Florida’s Natural Au’some Halloween Nuggets.  These are naturally flavored fruit snacks containing no preservatives.  Better yet these snacks are peanut free and gluten free.  Tyler is in a peanut-free classroom, so these are perfect.  Only downside is they are made in china, boo!

Nutrition Facts: 40 calories per pouch, 0 gm Fat, 11 gm Carbohydrates, 8 gm Sugar, 35% RDA for Vitamin C.

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Halloween Treat Discovery

I needed to find a Halloween treat to take into Tyler’s classroom this week.  The pumpkin cheese balls I attempted last weekend did not workout very well.  I also will be working the morning of the party and needed to get something that could be easily transported and require no refrigeration.  While at Target yesterday I discovered Florida’s Natural Au’some Halloween Nuggets.  These are naturally flavored fruit snacks containing no preservatives.  Better yet these snacks are peanut free and gluten free.  Tyler is in a peanut-free classroom, so these are perfect.  Only downside is they are made in china, boo!

Nutrition Facts: 40 calories per pouch, 0 gm Fat, 11 gm Carbohydrates, 8 gm Sugar, 35% RDA for Vitamin C.

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Detour Lean Muscle Give Away

I am doing my first ever blog Give-Away!!  I have a box of Detour Lean Muscle Protein Bars I want to share with one of my readers.  Details are at the end of this post.

Lean Muscle Bars come in two sizes, 3.2 oz and 1.6 oz.  The 3.2 oz contain 420 calories, 18gm Fat, 9 gm Saturated Fat, 33 gm Carbohydrates, 3 gm Sugar, 17 gm Sugar Alcohol, and 32 gm Protein.  The 1.6 oz is of course half the size and contains 190 calories, 9 gm Fat, 4.5 gm Saturate Fat, 15 gm Carbohydrates, 2 gm Sugar, 8 gm Sugar Alcohol, and 16 gm Protein.  The main protein source is a blend of whey protein concentrate, whey protein crisps, whey protein isolate, and hydrolyzed whey protein.

The smaller size in my opinion is sufficient for the average person either looking to replace a meal or add an after-workout snack.  I can not think of many individuals who would need or want to consume a bar containing 420 calories (3.2 oz) unless they need to pack in a lot of extra calories.  The bars are great tasting.  Flavors include Peanut Butter Chocolate Crunch (my favorite), Cookie Dough Caramel Crisp, Cookies N’Cream, and Fudge Almond Crunch.

For more details see Detour’s Website.

To enter to win a box of 1.6 oz Lean Muscle Bars leave a comment at the end of this post regarding (1) How you use protein bars and (2) What your favorite protein bar is, then go on to Facebook and “like” the Food Lady RD page if you have not yet done so.  This will run until 10/23 at 9pm.

 

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Rainy Day Inspiration

We are making gluten free chocolate chip cookies with my Pamela’s baking mix. The dough was amazing and can’t wait for these ladies to get out of the oven so I can taste test them!

Kristie L. Finnan, RD, LDN

Posted in Dietitian online, diva dietitian, Doylestown Nutrition, The Skinny on | Comments Off on Rainy Day Inspiration

Rainy Day Inspiration

We are making gluten free chocolate chip cookies with my Pamela’s baking mix. The dough was amazing and can’t wait for these ladies to get out of the oven so I can taste test them!

Kristie L. Finnan, RD, LDN

Posted in Dietitian online, diva dietitian, Doylestown Nutrition, The Skinny on | Comments Off on Rainy Day Inspiration