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Lose Weight with Creamy White Bean Soup

creamy white bean soup

White bean soup is a warm way to get protein into your body. These little white legumes are a great compliment to those cold, damp winter days and here in Bermuda. Pair it with warm slice of Portuguese egg bread with melted butter for a real tasty meal. For those on diets, add white bean soup to the menu to fight food cravings. White beans are legumes. Legumes are excellent sources of protein instead of meat. Legumes of any kind are top choice for vegetarians. Not only are these little white legumes good for protein, they are also loaded with calcium. Our bodies need calcium to increase bone health and strength.

Is this a healthy food?

White beans offer great health benefits because reduce the risk of heart disease, cancer, diabetes and dementia. They are good sources of vitamins C, B6, fiber, iron, magnesium and folate therefore protecting our bodies from damage.

Another helpful benefit to adding these white legumes to your diet is that it improves digestion which results in weight loss. As a result of the high protein levels it keeps hunger pangs at bay. You tend to stay fuller much longer. When we are feeling full we eat less. Eating less will result in weight loss. Weight loss is achievable because white beans have a low glycemic index therefore it assists with keeping blood sugar levels under control. Not only will your body look and feel younger, your skin will appear healthy as well. Simply adding creamy white bean soup to your weekly menu can be extremely beneficial to your body and well being.

Creamy White Bean Soup recipe

  • 6 cups chicken stock (or vegetable stock)
  • 2 cups of white beans
  • 1 roughly chopped onion
  • 6 black peppercorns
  • 1 garlic clove roughly chopped
  • 2 tbsp. avocado oil
  • pinch of red pepper flakes and parsley
  • 1 tsp hemp seed, celery seed, and thyme
  1. In a large pot add oil, garlic and onions. Sautee until onions are cooked, about 3 minutes.
  2. Add 2 cups of white beans to pot. If you are using canned white beans drain first before adding. If you are using raw, be sure to soak them for at least 6-8 hours before using. Cook for about 2 minutes.
  3. Pour in chicken stock. Add red pepper flakes, black peppercorns, hemp seed, celery seed and fresh thyme to pot. Stir in all ingredients.
  4. Reduce heat to medium and boil for about 40 minutes. Remove from pot and pour into blender. blend together until thick and creamy. If the desired texture hasn’t been reached simply add half cup heavy cream
  5. Serve warm with freshly chopped parsley for garnish.

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Get Healthier and Happier with Produce

healthy eating choices

Most people want to get healthier and be happier, but it is not easy. Did you know that if you simply incorporate healthy eating habits you will be on the fast track to good health? All you have to do is focus on whole fruits and vegetables. Whole fruits and vegetables are those that are as close to the natural form as possible. Therefore this can include frozen, dried or even canned, if fresh isn’t available. If you opt for canned just be sure there aren’t any added additives.

The closer to fresh the produce is the more likely your body will absorb all the nutrients provided. All fruits and vegetables provide healing powers, boost immune systems, sharpen mental clarity, and helps to relieve stress resulting in a more happier you!

So what are healthy eating habits?

The sole idea behind healthy eating habits is to eat more whole, natural foods more often. Sounds wonderful right? But in this fast paced world eating produce isn’t really on the top of go to snacks. However it should be. Some tips to incorporate produce would be to include it at every meal. You can opt to add it to soups, sauces, stews, baking, sandwiches or simply eat it on top of pizza or in an omelet. Aim to keep raw veggies such as celery sticks, broccoli, carrots, cauliflower already cleaned, cut and ready to eat on hand. Make it so that as soon as you open your fridge it is the first thing you see. As encouragement to eat the raw veggies, keep a nice fat free dip close to the raw veggies.

How healthy eating affects your body

First and foremost healthy eating has the power to reduce risk of diseases from the body, promote longer life, and helps improve mental health. Secondly, it helps us to maintain healthy weight and insulin levels. Thirdly, the eating produce provides fiber for the body. Fiber supports our immune systems enabling it to function well, it lowers cholesterol, keeps us regular and keeps blood sugar levels steady. Fruits and Vegetables provide essential vitamins and minerals such as Vitamin A, Vitamin C, folic acid, and anti-inflammatory nutrients. Healthy eating helps you to get healthier and happier.

Which fruits and vegetables to get healthier and happier?

The rule of thumb is to eat all the colors. The colors in particular are red, orange, yellow, green, blue and purple. These vegetables are rich in carotenoids nutrients which ward off dry skin and fatigue. Red colored fruits and veggies contain antioxidants which are essential for keeping the heart healthy and diseases. Red also promotes cell renewal and can lower blood pressure. These include: red bell pepper, apples, strawberries, radishes, tomatoes, raspberries, grapes and cherries.

red produce
Red Strawberries

Orange and yellow fruits and veggies are loaded with vitamin C and A which is beneficial to strengthen the immune system. Eating these are a sure way to get healthier and happier. There is also an added benefit of tightening skin as a result will reduces wrinkles. These include: tangerines, oranges, carrots, yellow bell peppers, pumpkin, squash, peaches, sweet potato, corn, pineapple and grapefruits.


Green produce contain lots of folic acid, vitamins and minerals that support strong bones, healthy teeth, and shiny hair. It also improves digestion and liver function. These fruits and vegetables include: broccoli, asparagus, Brussel sprouts, kiwi, green apples, kale, spinach and cucumber.

Blue and purple produce are best for improving memory and supporting a healthy brain. This is due to the high anti-inflammatory nutrients found in the fruits and vegetables. It is also known to support longer life, heart health and blood vessel health.


White, Beige or Brown produce are good for improving colon health, heart health and strengthen immune systems. These include onion, white beans, cauliflower, garlic, parsnips, shallots, turnips, artichokes and mushrooms.

Healthy eating cooking styles

There are several healthy ways to prepare such produce. Healthy cooking methods include sautéing, roasting or grilling. Or you can simply eat them raw. By incorporating the colorful fruit and vegetable diet every time you eat will help you get healthier and happier in no time.

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Island Style Peas n Rice

peas n rice with scallions

During the summer months in Bermuda island style peas n rice is often served. I personally like it best aside of coleslaw. The coleslaw adds a nice sweet crunch with a bit of sauce to the otherwise dry peas n rice. The traditional Caribbean style peas n rice is made using coconut water and black eye peas. Since I’m not a fan of coconut water this simple recipe doesn’t call for it. However, feel free to add when making this dish.

When I first introduced Caribbean style peas n rice to my family it wasn’t really a hit. Only after altering the recipe it became acceptable to serve in my house. Instead of using coconut water, my recipe calls for chicken stock. Try mixing both chicken and beef stock together for even more flavor.

One overlooked benefit of this dish is the amount of potassium that black eye peas provide. Black eye peas are loaded with fiber, full of protein and a good source of iron. As a result, they assist with weight loss efforts, lower cholesterol levels in our bodies and are naturally good for our hearts! That’s quite a bit of goodness packed into these tiny little peas.

Use black eye peas in island style peas n rice

Black eye peas have a strong savory flavor. The peas have a light beige exterior color and an obvious black spot in the center that resembles a black eye. Caribbean and Indian culture use black eye peas as a staple therefore it if found often in our dishes.

When making this dish you can use either canned version or the fresh. I prefer the fresh, although canned is more convenient. If you choose to use the fresh peas, the rule of thumb is to soak for at least 6 hours before using. You can not afford to miss this step. This may be why people tend to gravitate toward the canned version as they are ready to use out the can.

Alternatively, you can use red kidney beans for this dish. Again, you can use either the canned version or the fresh kidney beans that must be soaked.

Bonus: For an explosive crunch add chopped scallions on top!


  • 1 ½ cups of long grain rice
  • 3 cups of chicken broth (or coconut water)
  • 2 tbsp. of bacon grease
  • 1 cup of soaked black eye peas
  • 1 small onion (chopped)
  • fresh thyme sprigs
  • ground black pepper


  1. Soak black eye peas over night or for at least 6 hours in water
  2. In a pot, add chopped onions, 1 ½ cups of broth, bacon grease, black pepper and sauté until peas are tender. This could take up to one hour.
  3. Next, add the rice, balance of chicken broth to pot and fresh thyme sprigs
  4. Cover pot and reduce heat to low for about 20 minutes or until all the liquid is gone.
  5. When fully cooked, stir and serve.

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