BAKED BEANS ON 'TOAST'

INGREDIENTS:

• 150g of four bean mix

• 35g of tomato puree passata

• 1 1/2 tbsp of extra virgin olive oil

• 1 clove of garlic

• pinch of chilli flakes

• 1 handful of baby spinach

• 110g or 2 wedges of butternut pumpkin (I left the skin on)

• a pinch of salt and pepper

METHOD:

1. Pre heat the oven to 200 degrees celcius

2. Cut the pumpkin and place on a tray lined with baking paper, then add a touch of salt, pepper and 1 tbsp of the extra virgin olive oil and marinate making sure pumpkin is evenly covered.

3. Put pumpkin in the oven for roughly 15-20 minutes

4. Cut or mince the garlic and drain the can of four bean mix

5. Put 1/2 a tbsp of extra virgin olive oil in to a hot fry pan, add the garlic and cook until lightly brown

6. Add the beans and chilli flakes and cook for roughly 2 minutes on medium heat

7. Then add the passata sauce and stir

8. Let it simmer for a minute on low heat

9. Add the spinach and mix until it is wilted (shrunk)

10. Take the pumpkin out of the oven (if fully cooked) and serve with the beans

    enjoy!

NUTRITIONAL INFORMATON:

ENREGY AND MACRONUTRIENT INFORMATION:

1218 kj or 290 cal

PROTEIN: 14g

FAT: 11g

CARBOHYDRATES: 34g

This meal is roughly 3 serves of veggies (aim for 5 serves in 1 day)

it is rich in many micronutrients such as iron, vitamin A, Vitamin C, Potassium, Calcium and is rich in dietary fibre.

It contains resistant starches and soluble fibre

resistant starches: due to the pumpkin and beans which helps keep the gut lining and bowel healthy. It is broken down by “good bacteria” in the large intestine and is found in carbohydrates.

Soluble fibre: due to the other veggies (spinach, tomato etc.) and the beans, this slows the gastric emptying (the rate at which food is emptied from the stomach) which helps keep you fuller for longer.