Are you a fan of heinz baked beans? If you’re from the UK then you probably are, especially layered on toast with a hangover! Mmm! Have you’ve ever checked out the nutrition label though? Um totally devastating. Each tin contains over 20g sugar and only 1/2 can, the recommended serving size, contains 25% of your daily salt intake… waaah! (Please note these figures may differ in the UK!!!)
BUT winters coming in and I’m craving comforting food. Beans are top of the list. They’re hearty, absorb flavours really well so work well with spices AND they are fibrous, so they’ll keep my belly feeling fuller for longer. I made my own easy and clean recipe with ALOT less sugar and salt. They are 100% more tasty than heinz beans and have a bit of heat to them. These beans will be ready in 30mins max and make a great accompaniment to a baked potato, omelette, or whatever you wish. Ross had some this evening in a baked potato with roast chicken and a dollop of sour cream. YUM!
15oz Tin red kidney beans
8oz tin tomato sauce
2 tsp of worcestershire sauce
1 chopped red bell pepper
1 chopped carrot
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp thyme
1/2 tsp black pepper
1/4 tsp cayenne pepper
If you like super spicy, try adding tabasco sauce!
Combine all the ingredients in a small pan, bring to the boil and then simmer on a low heat until the sauce is nice and thick – I cooked them for approx 25 mins. Easy to store in the fridge and reheat when needed! They taste even better on day 2! Enjoy!
Mi migas! Don’t wait until the weekend to treat yourself to a delicious breaky. It’s probably my favourite meal of the day, it gets my metabolism fired up and fuels what lies ahead. Be conscious of what you put in your fuel tank and make that first meal clean of processed foods – including cereal bars/cereal/bread – they are LOADED with sugar and crazy chemicals that will cause your insulin to spike, leaving you hungry an hour or so later! Does that ring a bell for anyone?
Prepare migas at the weekend and fill those tupperware boxes for the week ahead. It’s easily reheated in the microwave and tastes just as good. So here goes:
↠ Tin of black beans ↠ 2 Eggs beaten
↠ 8oz Tomato sauce ↠ 2 Cups spinach
↠ Tabasco sauce ↠ 1 Cup mushrooms
↠ Cayenne pepper ↠ 2 tbsp Avocado
At medium temp, heat a tbsp of olive oil in a small saucepan. Add the beans, tomato sauce, 3 dashes tabasco and 1/2 tsp cayenne pepper (add more for added spice!). Bring to the boil and then simmer for about 10 minutes / until the beans are soft and sauce thick.
At medium temp, heat tbsp of olive oil in a medium sized pan and add the mushrooms. Saute until soft and then add the eggs. Allow this to cook for a couple of minutes, mixing the mushrooms through the egg. As it begins to scramble add the spinach and cover, allowing the spinach to wilt. After a couple of mins, remove the lid and stir together, season with salt and black pepper as desired.
I serve this with 2 tbsp’s of avocado on the side. This meal is balanced in fat, protein and carbohydrates and will keep you full for a few hours. Substitute the mushrooms with any other tasty vegetable. Zucchini works really well.
I LOVE these simple and nutritious pancakes! A fellow CrossFitter kindly gave me the recipe and I adjusted the portions to create a balanced snack. Prepping and cooking can take a little time but once you’ve made a batch, they’re a great go to snack for the week ahead, depending on how much time you have! It’s just as important to prepare snacks as it is your main meals. When you have a wee rumble in your tumble it’s easy to grab a chocky biscuit/cereal bar – lets avoid that situation and prepare your snacks! Take an hour or so on a Sunday afternoon. It’ll be worth your time.
Ingredients – (based on 1 portion, makes 3)
↠ 1 whole egg / 2 large egg whites
↠ ¼ cup cottage cheese
↠ ⅓ cup rolled oats
↠ ½ cup blueberries
↠ 6 roasted almonds
Put a flat skillet onto a medium heat to warm up whilst you pull together the ingredients. If the pan is not hot enough or at the right temperature these pancakes will stick and be a flop!
Next blast all the ingredients together in a blender. The mixture might have a gritty consistency but you don’t notice this when eating them once they have cooled.
Pour some of the mixture onto the skillet. It is ready to flip when the pancake starts to bubble. This mixture will make three thin medium sized pancakes. Huge pancakes are great but the pancake split in two when I tried to flip it!
If blueberries aren’t your thing, substitute with 1/3 banana. Delish! I’d love to hear what you think of them! Enjoy!