Friday 21 April, 2017 0 Comments

There’s nothing better than a steaming, warm bowl of baked beans on a chilly autumn evening to take you back to your childhood days. Plus it's a meal both you and your kids will both love. 

However, canned baked beans from the supermarket are loaded with sugar. On average a can of baked beans contains 5 - 6 teaspoons of sugar, not the healthiest of breakfast options.

On average, Kiwi's are consuming 37 teaspoons of sugar daily. That's 31 teaspoons over the amount recommended by the World Health Organisation, and about 34 teaspoons over the amount I recommend.

I've recently covered everything you need to know about sugar and how to reduce it from your diet on the blog

If you're a baked beans lover, we've given the sugar-packed can of baked beans, a BePure makeover. This recipe is gluten free, dairy free, egg free and definitely sugar-free! It's also one of our vegetarian dishes, so if post-Earth Day you're looking for a way to reduce your weekly meat intake, this is a good option.  

Beans are a complex carb and contain good levels of fibre that can help stabilise blood sugar levels and give you longer lasting energy.

This recipe is included in the BePure Programme for both carb and mixed types. It serves two and leftovers are a great addition to lunch the next day. Any extras will also stay good frozen.

Ingredients

  • 1 tbsp coconut oil or butter
  • ½ onion, finely sliced
  • Salt and pepper
  • 1 tsp smoked paprika
  • ½ tsp toasted and ground cumin
  • 2 tbsp organic tomato paste
  • 1 carrot, finely chopped
  • ½ red capsicum, finely chopped
  • 1 tsp thyme
  • 1 tin of organic tomatoes
  • 1/4 cup vegetable or chicken stock (preferably homemade - see our bone broth recipe here) 
  • 1 tin of organic white beans (cannellini, haricot, borlotti) drained and rinsed
  • Zest and juice of one lemon
  • 1 bay leaf
  • 2 cups leafy greens for wilting

Directions

  1. Preheat the oven to 180˚C.
  2. Heat coconut oil or butter in a medium sized frying pan. Sauté onions with a pinch of salt until soft.  Add paprika, cumin and tomato paste and cook until fragrant.
  3. Add to the pan the capsicum, carrot and thyme, stir to combine and then include, tomatoes, beans, stock, lemon juice and zest and bay leaf.
  4. Transfer to a roasting dish and cover with tin foil and bake for 20 minutes. Remove from oven and serve with a side of wilted greens.

 We'd love to see how your beans turn out. Share them with us on Instagram using #bepurebenwarren.  

 

Ben Warren on Tour Now 


We are all unique. Our genetics, our environments, our lifestyles, our emotional wellbeing. There is no such thing as a one-size-fits-all approach to health and wellness or a single solution to your health concerns. If you want to learn more about your personal health story, Ben is touring to 30 cities around NZ presenting his new, 'What's Your Health Story?' seminar now. Learn more here.  





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