The Book
“In the modern world we all face challenges, stress and what can seem like a never ending list of priorities that get in the way of having good health and simply feeling good. Secunda and Allen provide solutions to all of this. If you are looking for answers, if you are looking for motivation, this book will change your life.”
Bob Babbitt
Co-Founder Competitor Magazine
Co-Founder The Challenged Athletes Foundation
Ironman Triathlon Hall of Fame Inductee

Vegan Black Bean Soup
INGREDIENTS (6 Servings)

  1.          1 tablespoon olive oil
  2.          1 large onion, chopped
  3.          1 stalk celery, chopped
  4.          2 carrots, chopped
  5.          4 cloves garlic, chopped
  6.          2 tablespoons chili powder
  7.          1 tablespoon ground cumin
  8.          1 pinch black pepper
  9.          4 cups vegetable broth
  10.          15 ounces of cooked black beans
  11.          15 ounces of cooked whole kernel corn

                14.5 ounces of fresh crushed tomatoes


15 Min


30 Min


45 Min

Heat oil in a large pot over medium-high heat (add a few drops of water to keep the oil from overheating). Sauté onion, celery, carrots and garlic for 5 minutes. Season with chili powder, cumin, and black pepper; cook for 1 minute. Stir in vegetable broth, 2 cans of beans, and corn. Bring to a boil.
Meanwhile, in a food processor or blender, process remaining 2 cans beans and tomatoes until smooth. Stir into boiling soup mixture, reduce heat to medium, and simmer for 15 minutes.

Nutritional Information
Vegan Black Bean Soup
Servings Per Recipe: 6
Amount Per Serving
Calories: 407

  1.             Total Fat: 5.1g
  2.             Cholesterol: 0mg
  3.             Sodium: 1662mg
  4.             Total Carbs: 74.6g
  5.              Dietary Fiber: 24.9g

                        Protein: 21.7g



Easy Arugula Salad
INGREDIENTS (4 Servings)

  1.          4 cups young arugula leaves, rinsed and dried
  2.          1 cup cherry tomatoes, halved
  3.          1/4 cup pine nuts
  4.          2 tablespoons cold pressed extra virgin olive oil
  5.          1 tablespoon rice vinegar
  6.          salt to taste
  7.          freshly ground black pepper to taste
  8.          1/4 cup grated Parmesan cheese (optional)

                  1 large avocado - peeled, pitted and sliced


15 Min


15 Min

In a large plastic bowl with a lid, combine arugula, cherry tomatoes, pine nuts, oil, vinegar, and Parmesan cheese. Season with salt and pepper to taste. Cover, and shake to mix.
Divide salad onto plates, and top with slices of avocado.

Nutritional Information
Easy Arugula Salad
Servings Per Recipe: 4
Amount Per Serving
Calories: 264

  1.             Total Fat: 24.1g
  2.             Cholesterol: 5mg
  3.             Sodium: 423mg
  4.             Total Carbs: 9.2g
  5.              Dietary Fiber: 4.7g
  6.             Protein: 6.9g

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