Clean and Lean for Longer

Eating clean is so much easier if you’ve planned ahead and shopped well. And keeping lean and fit does take a little effort, but it can be incorporated into your daily life.
So instead of going to the same supermarket, walking the same route and picking up the same foods, try shopping in smaller, individual food shops in your local high street or town, so you not only have to walk further, but also you may get to see and try new ingredients you’ve not tried before.
Remember, it’s January and it’s a bit cold and damp, so not the best time to think about cutting out huge food groups or crash-dieting. When you want to maintain a healthy body, it needs to be a long-term goal, and not something that you cannot sustain for longer than a couple of weeks. Healthy eating, regular exercise and good sleep will ensure that your body is getting what it needs to survive and thrive, so make a few changes today and see how good it makes you feel.
And if you’re doing Dry January, well done for getting this far! Keep going, and if you’ve noticed you feel better for it, why not extend it into February too!
This recipe is full of great protein, needed to help build and repair muscles and to help boost the immune system, hugely important at this time of year when coughs and colds are in abundance!

Spicy Black Bean Soup
If you use dried black beans, this rich, creamy soup takes a while to make, so if you want a quick soup you can use canned beans, but dried are cheaper, and it is definitely worth the wait. If you want to spice it up even more, add a chopped red chilli along with the garlic.

Serves 2

250 g dried black beans
1 tsp cumin seeds
2 tsp Coconoil
1 onion, peeled and chopped
2 sticks celery, chopped
2 garlic cloves, peeled and sliced
½ tsp turmeric
3 tomatoes
1.2 litres vegetable stock
Bunch of coriander
Grated Parmesan to serve

• The night before you want to make the soup, place the beans in a bowl and cover with water then leave to soak.
• When you are ready to make the soup, place the cumin seeds in a pan and cook for 2-3 minutes until you can smell their lovely aroma.
• Add the Coconoil, onion and celery and cook for 3-4 minutes before stirring in the garlic turmeric and 2 roughly chopped tomatoes and cook on a gently heat for 4-5 minutes.
• Stir in the drained black beans, stock and stalks of coriander. Season, bring to a simmer then cook very gently for 1 ½ hours.
• Blend the soup with a hand blender then serve with diced tomato, chopped coriander leaves and grated Parmesan.

Black Bean Soup


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