How to eat well on the clock
What you need:
375g dried white beans ( you can use whatever beans you like…haricot, cannellini, aduki beans..they all work)…soaked overnight and rinsed.
3 tablespoons olive oil
3 cloves garlic, minced (I used big ones)
1 large brown onion, finely chopped
1 large carrot, finely chopped
1 tin organic diced tomatoes
500ml stock (I used vegetable stock)…you may need a little extra later
3-4 tablespoons maple syrup
1/2 teaspoon cumin powder
2 tablespoons apple cider vinegar
1 tablespoon tamari sauce
Sprinkle of chilli flakes (optional)
Goodly pinch of Celtic sea salt … don’t be shy
Good sprinkle of white pepper
Method:
In a large heavy based pot, heat the olive oil and sauté the onion, garlic and carrot until the onion is translucent. Whilst still on the heat add the beans, tomatoes and stock. As that bubbles away add all the other ingredients and stir well.
Take off the heat and cover the pot (oven-proof lid or foil) and bake in the oven (at about 150 degrees) for about 3 1/2 hours. Check on the beans each hour or so to ensure there is enough liquid in the pot. Add a little extra stock if needed. I added a little extra to mine about 45 minutes before the end. Do some chores or put up your feet and read a book while you do the important "work" of looking after your beans!
Overall Nutrition partner with AccessEAP to provide Nutrition Consultations for our customers. The initial consultation is part of you EAP session entitlement and can get you started in the right direction.
