It’s great to get so much feedback on the ‘Eat Real Food for Summer’ campaign and people seem to be slowly introducing fresh foods into their shopping baskets. Each week I’ve given you a simple dish which people usually buy in a packet or container and show just how easy it is to make these at home. This week I’m looking at tinned sauces and meals and looking at how we can use them to better.
Having a good selection of tinned products in your cupboard is handy for everyone. When you come home late and need to make a meal in 10 minutes, reaching for a tin of tuna and a tin of chopped tomatoes and throwing them on a bed of whole wheat pasta makes the perfect quick meal. However, we do need to read our tin’s label’s and see exactly what we are getting.
It’s important to choose tinned products that only contain one or two ingredients. For example, the tinned chopped tomatoes below only contain tomatoes and juice; the tinned haricot beans only contain only beans and water.
I usually find baked beans, which are a great morning or quick evening meals often contain added salt, preservatives and thickeners. Stop there! When you read a list with loads of added ingredients, my advice is make your own.
- 125 g of dried haricot beans or 1 tin of haricot beans
- 1 onion
- 1 clove of garlic
- 1 tin of chopped tomatoes
- ½ teaspoon cumin
- ¼ teaspoon cayenne
- ¼ teaspoon cinnamon
- Pinch of salt and freshly cracked pepper
- Boil a large pan of water and put in the dried haricot beans. Cover and turn off heat. Leave for 4-8 hours. Drain off water and cover with fresh water, bring to boil and simmer for 45 min- 1 hour. Or simply wash tinned haricot beans and drain well.
- Meanwhile, add the tomato and all of the flavourings into a saucepan and simmer for 10 mins. Add the cooked beans and cook for a further 10 mins.
- Serve on your favourite whole wheat toast with some grilled mushrooms.
- Wheat free, gluten free, sugar free and dairy free