Month: September 2026

Sept 26, 2026 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
* EW Kenyon Sermons w/ Insights

EXERCISE:
* Jog 30 minutes indoors
* Ab-Coaster & heel drops
* Lift chest on Total Gym
* Powerwalk outdoors 30 minutes

WATER:
(2) × (32) = 64 oz (+)

EATS:
* Heritage flakes w/ blueberries, peach, thin sliced almonds, amla powder, splash of almond milk
* steamed broccoli, airfried veggie rolls w/ teriyaki dip
* choco pretzel, pretzel crisps & few pistachios

… SUN HAS SET …

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

Sept 25, 2026 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
* EW Kenyon Sermons w/ Insights

EXERCISE:
* Jog 30 minutes indoors
* Ab-Coaster & heel drops
* Squats w/ TRX Canvas straps
* PT APP workout
–lower back stretch/strengthening

WATER:
(2) × (32) = 64 oz (+)

EATS:
* oatmeal w/ blueberries, fruit powders, amla powder, sourdough avocado toast w/ boysenberry jam
* bbq blackbeans w/ arugula, reheated pasta, steamed cauliflower & half avocado
* choco pretzel, pretzel crisps & few pistachios

… SUN HAS SET …

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

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