Frances Reverses Type 2 Diabetes with a Plant Based Lifestyle + Plant Based Oil Free Refried Bean and Salsa Soup


Hello my darling. I’m so pleased to present you with the first of a few upcoming conversations that I’m having with Whole Food Plant Based badasses from our very own amazing Private Facebook Group.

Today I’m talking with Frances, a bonafide plant based badass. She started on her whole food plant Based journey only seven months ago – and her results of having reversed type 2 diabetes had her doctor shouting from the rooftops (ok, he actually ran up and down the halls of his office, but close e-damn-nough!).

Frances said that this quest she has embarked on is one of the most liberating experiences of her life.

In this video chat, Frances and I talk candidly about:

  • How overwhelming it is with so much conflicting health/food information out there (I’m sure you’ve experienced this too)
  • How the simple act of giving yourself permission is a game-changer.
  • How she lost 55 pounds and got her A1C down from 13.8 to 5.8, allowing her to get off both of her type 2 diabetes meds in just 7 months.
  • How when you make badass changes to your diet, and fuel with plants, your attitude about yourself and how you treat your body changes – all for the better.

Watch the video below to hear about her amazing journey on reversing type 2 diabetes successfully

It was an honor to talk with her and I loved every second of it.

Frances is a delicious human and you will walk away from this chat, uplifted, inspired, and ready to make eating whole plant foods priority number one.

Find out more about what the whole food plant based diet consists of.

To find out more about our plant based meal plans that changed Frances’ life.

Today’s recipe was featured in one of our meal plans a while back and It’s one of my personal faves. This recipe is surprisingly delish. It sounds pretty good when you read the recipe, but when you eat it, you’re like, holy shit – I need more.

Have you managed to reverse type 2 diabetes through a plant based diet? Talk to us in the comments below.

Plant Based Refried Bean and Salsa Soup

Author: Molly Patrick


  • 1 teaspoon cumin powder
  • 1 teaspoon dried oregano
  • 1 teaspoon chili powder
  • teaspoon cayenne powder omit if you don’t like spicy
  • ½ teaspoon salt
  • 5 turns black pepper
  • ½ cup red onion diced (65g)
  • 2 garlic cloves minced
  • 1 cup frozen corn 140g
  • 2 medium-large tomatoes diced (about 2 cups / 400g)
  • 1 jalapeno diced (discard seeds)
  • 1 green bell pepper seeds taken out and diced
  • 1 tablespoon lime juice
  • 1 cup Refried Beans (link to recipe below) 220g
  • 1 cup water 235ml


  • Place the cumin, oregano, chili powder, cayenne, salt and black pepper into a small bowl and set aside for now. Prep and measure out the rest of the ingredients. This will make it super easy to throw together.
  • Heat a large pot over medium heat for two minutes and then add the onion and cook for about 5 minutes, adding a splash of water to the pot when they start to stick or look dry.
  • Add the garlic, corn, tomatoes, jalapeno, green bell pepper, lime juice and the spice mix that you made earlier, and cook for about 5 minutes, stirring occasionally.
  • Add the beans and stir until they are all mixed up with the veggies. Add the water and stir again.
  • Turn down the heat to low, place a lid on the pot and gently simmer for 10 minutes, stirring occasionally.

Wishing you a happy week. May it be filled with putting your health first and giving your beautiful body a second chance.



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Our Sweary Saturday Love Letters are written by our ex-boozer, ex-smoker, plant-loving co-founder, Molly Patrick.


  1. Dr Ashori on July 1, 2017 at 9:55 am

    Absolutely incredible! A1C from 13 down to non-detectable diabetes. So rare to meet people who actually do it, when in fact it is absolutely doable. Not only will she reverse a lot of the neuropathy and fatigue with time but she will also hopefully prevent ever needing to be back on medications for diabetes ever again.
    I hope that she will be the embassador for others and spread the word about websites such as this and bring awareness to such lifestyle diseases.

    Following a whole plant based diet isn’t easy but it’s simple. I wish you, Frances, the very best of health and commend you, Molly, for your amazing work.

  2. Leah McClellan on July 1, 2017 at 10:29 am

    I am SO impressed. I know it happens, but hearing the actual story is just awesome. More traditional medical doctors need to be more up-to-date on stuff like this! Bravo!

  3. Jennifer on July 4, 2017 at 12:09 pm

    Made this today! Was so good. My husband liked it, too. I wasn’t able to make the homemade refried beans so I bought a can of vegetarian refried beans (oil, oops!) but no extra oil was added of course and made the recipe just as it said. Before adding the water the mixture is thick and would be great wrapped in a burrito or in a taco. Will make again! 🙂

  4. KWD on August 14, 2017 at 7:26 pm

    Sharing this with my mom, who is a registered nurse and certified diabetes educator. Wishing Frances continued good health. Thankful that I found the meal plans too. Meal planning is something I had grown to dread and I’ve been plant-based for years. Two most life changing things in my kitchen 1) my first pressure cooker and 2) CFDG meal plans. I look forward to trying this recipe too!

  5. Rhonda Green on November 25, 2017 at 4:41 am

    5 stars
    Made this soup today (prepared the refried beans yesterday from your recipe) and it was delicious. The “taco soup” I’ve made for years from cans, jars and seasoning packets cannot even come close to the flavors in this soup! I will definitely double or triple the recipe next time. Thank you!

  6. Debbie on May 4, 2018 at 11:57 am

    5 stars
    Wonderful soup. Easy recipe and sooo good. Im amazed at all the flavor with no oil! Seeing your interview with Frances was fascinating. Good work – both of you! Thanks

  7. Nyuki Shotts on January 4, 2020 at 10:55 am

    5 stars
    This soup is so good! I’m glad I read the comments,and doubled the batch making it the first time. A keeper! Excellent interview,I hope Frances is still doing so well!

    • Molly Patrick on January 4, 2020 at 11:05 am

      So glad you liked it! It’s one of my faves.

  8. Laureen Granger on January 3, 2022 at 1:54 pm

    5 stars
    I renamed this “Mexican Party in Your Mouth Soup” And made it my own by doubling the garlic, adding a cup of chopped fresh zucchini, and topping it with some Cholula hot sauce and fresh avocado.

    • Laureen on January 3, 2022 at 2:00 pm

      Me again-almost forgot to mention that my omnivore hubby, who adds cheese to nearly everything, liked it so much that he ate it “as is”. Yay!

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