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You are here: Home / Uncategorised / Healthy Poblano Chili and Bean Soup

Healthy Poblano Chili and Bean Soup

Uncategorised

26 Jun

I’ve been wanted to go to Santa Fe, New Mexico for years.  I’m not sure why. My guess is that for many, the area is a spiritual destination full of semi-precious stones and crystals and copious amounts of churches.  It’s also an area rich in history especially driving over the Rio Grande and driving through parts of Route 66.

For Canadian Thanksgiving I decided to roast an organic local turkey for me and James. My neighbour who is elderly and widowed was also the main recipient of the turkey since I recognized that she was likely alone.  So, I decided to make a version of a Healthy Turkey (or Chicken, or Vegetable) Poblano Soup that has me inspired by my trip to New Mexico (hatch chilis are native to New Mexico by the way) and to make some great use of the copious amounts of turkey that we had left over.

Enjoy!

Ingredients
1 large poblano pepper (roasted, skin removed) or 1 can of green chili
2 tablespoons extra virgin olive oil
1 small onion, chopped
3 cloves garlic, finely chopped
1 1/2 teaspoon ground cumin
1 teaspoon chili powder
1 quart organic chicken stock (veggie stock if making the vegan version)
2 cups purified water (add additional veggie stock instead if making vegan version for flavour)
2 15 ounce cans cannellini beans, drained and rinsed well
4 organic chicken thighs (omit for vegan)
1/2 cilantro, roughly chopped
2 teaspoons sea salt, more or less to taste
1/2 teaspoon of black pepper, more or less to taste

Directions:
– Heat two tablespoons of extra virgin olive oil in a large soup pot over low-medium heat.
– Add the onion and saute 3-4 minutes until soft.
– Add the garlic, cumin, chili powder, 1 tsp sea salt and a small pinch of freshly ground black pepper. – Cook the garlic and spices with the onions for 2-3 minutes, then add the stock, water and beans.
– Bring to a boil, then reduce to a low simmer.
– Once at a low simmer, add the chicken to the pot to poach them.(Check at 30 minutes)
– Check at 30 minutes. Once they are cooked through remove them from the pot and shred with two forks and set aside.
– Add the poblano or canned chili and cilantro to the blender with 1.5 cups of the soup mixture (excluding any chicken but ensuring you get 1/2 of the beans to thicken the soup).
– Purée the poblano with the beans and soup mixture to create a thick and creamy base.
– Add the shredded chicken and puréed mixture back into the pot and stir.
– Taste and add more salt and pepper if necessary.

You can top the soup with extra cilantro, dairy free sour cream, and/or avocado for some extra punch!

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balancebyjulie

You don’t need expensive “superfoods” to support y You don’t need expensive “superfoods” to support your health. These are five simple foods I eat almost every day because they’re backed by science and easy to incorporate into real life.

🫐 Blueberries – rich in anthocyanins that support brain health and help combat oxidative stress.

🍋 Lemons – a great source of vitamin C, which is essential for collagen production and immune function.

🌾 Psyllium husk – one of the most evidence-based fibres for supporting gut health, healthy cholesterol levels, and blood sugar balance.

🥛 Fermented foods – help nourish the gut microbiome and have been shown to increase microbial diversity while reducing inflammatory markers.

🥒 Cucumbers (and other high-water, low-calorie foods) – support hydration, add volume to meals, and can help increase fullness.

Small, consistent habits often outperform complicated nutrition plans.

Save this post for your next grocery shop and let me know—which of these do you already eat every day?

Studies:
• Krikorian et al., 2010 (PMID: 20047325)
• Carr & Maggini, 2017 (PMID: 29099763)
• McRorie, 2017 (PMID: 28676148)
• Wastyk et al., 2021 (PMID: 34256014)
• Rolls et al., 2004 (PMID: 15113720)

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I’d scroll through Instagram seeing women with str I’d scroll through Instagram seeing women with strong, sculpted physiques & at the same time, be inspired & frustrated…

Why not me?

And I realized: 
I didn’t actually want the process. I wanted the result.

But I wasn’t willing to look honestly at what the process required.

The years of progressive strength training.
Learning how to actually fuel my body instead of guessing.
Building muscle slowly before it ever shows up visually.
Showing up.
Unlearning years of quick-fix thinking.

There’s a line from Atomic Habits that stops you in your tracks:

“To crave the result but not the process is to guarantee disappointment.”

We want the strong, lean, defined body, but don’t want to lift with intention & patience for years to build & see it.

High-performing women understand effort in every other area of life.

But health doesn’t respond to intensity.
It responds to consistency.

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Be honest… are you chasing the result or committed to the process right now?

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One of the biggest changes I’ve made recently? Swa One of the biggest changes I’ve made recently?
Swapping some of my long, steady-state cardio sessions for Norwegian 4x4 intervals.

The workout is simple:
➡️ 4 minutes hard effort
➡️ 3 minutes recovery
➡️ Repeat 4 times

Why I love it:
✔️ Improves VO₂ max (one of the strongest predictors of longevity and cardiovascular health)
✔️ Improves aerobic fitness and endurance
✔️ Time efficient — done in about 40 minutes
✔️ Helps support heart health and healthy aging
✔️ Leaves more time for strength training and recovery

A 2024 study found that the Norwegian 4x4 protocol significantly improved VO₂ max compared to moderate-intensity training.

At 47, I’m less interested in burning calories & more interested in building a stronger body, better fitness & long-term health.

Have you tried Norwegian 4x4s?

#MidlifeFitness
#StrongOver40
#HealthyAging
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#WomensWellness
Midlife glow-up favourites of the week ✨ A few th Midlife glow-up favourites of the week ✨

A few things helping me feel better from the inside out lately:
✔️ More fibre
✔️ Better digestion + blood sugar support
✔️ Hydrated, glowy skin
✔️ Makeup that actually lasts all day

Tiny upgrades really do add up 👏

Comment GLOWUP and I’ll send you the links to all my current favourites 💛

#MidlifeGlowUp#HealthyAging#StrongOver40#GlowingSkinTips#WellnessEssentialsMidlifeWellness
This week’s midlife glow-up favourites ✨ And hone This week’s midlife glow-up favourites ✨

And honestly? Most of them start with getting enough protein.

One of the biggest game changers for my energy, body composition, cravings, and strength has been prioritizing a solid protein hit first thing in the morning — and making sure my snacks support my goals too.

And the 5th favourite? A good exfoliator 👏

Because glowing skin in midlife is both internal and external.

Protein + skincare + consistency = the real glow-up.

Comment “glow” if you want my fav exfoliators 💛

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#ProteinFocused
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