Author: Sharon

Sept 24, 2026 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
* EW Kenyon Sermons w/ Insights

EXERCISE:
* Jog 5k outdoors
* Ab-Coaster & heel drops
* PT APP workout
–lower back stretch/strengthening

WATER:
(2) × (32) = 64 oz (+)

EATS:
* oatmeal w/ blueberries, fruit powders, amla powder, sourdough avocado toast
* bbq blackbeans, pinto beans w/ arugula, reheated pasta, steamed broccoli & red grapes
* choco pretzel, pretzel crisps & few pistachios

… SUN HAS SET …

Cmmt: XL indicates uncommonly excessive food, and wautéed means water-sautéed

Sept 23, 2026 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
* EW Kenyon Sermons w/ Insights

EXERCISE:
* Walk in/outdoors approx 2 or 3 hours

WATER:
(2) × (32) = 64 oz (+)

EATS:
* avocado toast, arugula & banana
* few French XL-fries
* veg sushi w/ radishes
* Actual veggie burger on sourdough toast w/ steamed broccoli, tomato, arugula
* garbanzo cookies w/ homemade banana-strawberry-cashew ice cream

… SUN HAS SET …

Cmmt: XL indicates uncommonly excessive food, and wautéed means water-sautéed

Sept 22, 2026 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
* EW Kenyon Sermons w/ Insights

EXERCISE:
* Walk in/outdoors 3 hours
* PT APP workout
–lower back stretch/strengthening

WATER:
(2) × (32) = 64 oz (+)

EATS:
* oatmeal w/ blueberries, thin sliced almonds, almond milk, sourdough avo-toast
* small bean, rice, lettuce, tomato burrito
* Chef Kenny’s supper: miso soup, cilantro salad, braised tofu, brown rice, XL-crispy eggplant
* garbanzo beans choco cookies

… SUN HAS SET …

Cmmt: XL indicates uncommonly excessive food, and wautéed means water-sautéed

Pollo Loco Black Beans (low-SOS)

USES TWO 15 oz CANS BEANS

  • Prep time: 5 minutes
  • Cook time: 15 minutes
  • Yield: 4 servings

Ingredients

  • Beans: 2 cans (15 oz each) no-salt-added black beans (rinsed and drained thoroughly)
  • Liquid Base: 1 cup low-sodium vegetable broth (divided into 2 tablespoons and 14 ounces)
  • The “Sweet”: 1 tablespoon pure maple syrup or date paste
  • The “Tang”: 1 tablespoon no-salt-added tomato paste + 1 tablespoon apple cider vinegar
  • Smokiness & Aromatics: 1/4 teaspoon smoked paprika, 1/4 teaspoon garlic powder, 1/4 teaspoon onion powder
  • Heat (Optional): A small pinch of low-sodium hot sauce or cayenne pepper

Instructions

  1. Water-Sauté the Spices: Heat 2 tablespoons of your low-sodium vegetable broth in a medium saucepan over medium heat until it begins to simmer. Add the smoked paprika, garlic powder, and onion powder. Stir constantly for 30 seconds. The heat and moisture will wake up the flavor compounds in the spices without burning them.
  2. Build the Sauce: Whisk in the remaining vegetable broth, tomato paste, apple cider vinegar, and your maple syrup or date paste directly into the toasted spice mixture. Stir until the tomato paste completely dissolves.
  3. Simmer the Beans: Dump in the rinsed black beans. Bring the liquid to a gentle boil, then turn the heat down to a low simmer.
  4. Thicken: Simmer uncovered for 10 to 12 minutes, stirring occasionally. The sauce will naturally reduce, thicken, and glaze the beans.
  5. Finish: Use the back of your spoon to mash a few beans against the side of the pot to achieve that signature, thick restaurant-style texture. Remove from heat and enjoy.

Nutrition

Recipe contains 4 servings

(Nutrition Per Serving = 1/2 can of beans)

* Calories: 219 kcal
* Total Fat: 0.7 g
* Saturated Fat: 0 g
* Sodium: 43 mg
* Total Carbohydrates: 40 g
* Dietary Fiber: 13.3 g
* Sugars: 3 g
* Protein: 13.3 g

Pollo Loco Cilantro Lime Brown Rice – low-SOS



* **Prep time:** 5 minutes
* **Cook time:** 45 minutes
* **Yield:** 4 servings

Ingredients

* Rice: 1 cup short-grain or long-grain brown rice (rinsed well)
* Cooking Liquid: 2 cups water or low-sodium vegetable broth (for extra savory depth)
* The Aromatics: 2 cloves garlic, finely minced
* The Fresh Finish: 1/2 cup fresh cilantro, finely chopped
* The Citrus: 2 tablespoons fresh lime juice + 1 teaspoon lime zest

Instructions

1. **Toast the Rice & Garlic:** Heat a dry, non-stick saucepan over medium heat. Add the rinsed brown rice and minced garlic. Toast dry for 1 to 2 minutes, stirring constantly, until the garlic is fragrant and the rice grains smell slightly nutty. (This dry-toasting technique locks in flavor without needing oil).

2. **Simmer:** Carefully pour in the 2 cups of water or low-sodium broth. Bring the liquid to a rolling boil.

3. **Cook Low and Slow:** Once boiling, cover the pot with a tight-fitting lid and turn the heat down to low. Let it simmer undisturbed for 40 to 45 minutes (do not lift the lid!).

4. **Steam:** Remove the pan from the heat but leave the lid on. Let it sit and steam for an additional 10 minutes to absorb any residual moisture.

5. **Dress and Fluff:** Remove the lid and fluff the rice with a fork. Gently fold in the chopped cilantro, lime juice, and lime zest until completely combined.

🥗 Build Your El Pollo Loco Style Bowl

Layer your bowl with a base of this

**Cilantro Lime Rice**, top it with your warm **Oil-Free Black Beans**, and load it up with these fresh, WFPB-compliant toppings:

* **Fresh Pico de Gallo:** Diced tomatoes, white onion, jalapeño, cilantro, and lime juice.
* **Fire-Roasted Corn:** Frozen corn kernels thawed and charred in a dry, hot cast-iron skillet.
* **Creamy Avocado:** A few slices of fresh avocado or a dollop of oil-free guacamole for those healthy whole-food fats.
* **Shredded Romaine Lettuce:** For a crisp, refreshing crunch.

RICE Nutrition
(Per Serving / Approx. 3/4 Cup Cooked)

* Calories: 162 kcal
* Total Fat: 1.4 g
* Saturated Fat: 0 g
* Sodium: 5 mg (if cooked with water)
* Total Carbohydrates: 34 g
* Dietary Fiber: 2.6 g
* Sugars: 0 g
* Protein: 3.8 g


Sept 21, 2026 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
* Rest in God’s Word, Eleven hours in Nothing But Bible
* EW Kenyon Sermons w/ Insights

EXERCISE:
* Jog 5k outdoors
* Rows on TRX straps & heel drops
* Vibrating Platform sessions
* PT APP workout
–lower back stretch/strengthening

WATER:
(2) × (32) = 64 oz (+)

EATS:
* oatmeal, blueberries, thin sliced almonds, almond milk, slice of cranberry/walnut sourdough toast w/ bit of smashed avocado
* bbq black beans w/ avocado slices & pistachios

… SUN HAS SET …

Cmmt: XL indicates uncommonly excessive food, and wautéed means water-sautéed