How to eat well on the clock

We all have the best intentions but eating well when we have time and budget constraints can really demotivate us. Here are some practical ways to eat well on the clock! Fail to prepare - prepare to fail. This may seem pretty harsh but it sums up the need to plan and prepare where food is concerned.

Some simple meal planning and preparation can help keep you safe from the temptation of fast foods. Knowing you have a nutritious and delicious meal in the work fridge will keep you going, save you $$$ and potentially your waistline. Here is a great recipe for Baked Beans from Melinda Overall. You can find this and other recipes on the Overall Nutrition blog.

Try taking these baked beans to work, heated on a piece of wholegrain sourdoughbread. Add some ham off the bone, shaved parmesan or even a side of sliced avocado or tomato. These baked beans are good. Whenever. Any season. Any meal. Happy baking of beans.

About the beans:

Beans (legumes) are a rich source of vegetarian protein and also an excellent source of dietary fibre that helps to lower cholesterol, supports digestive health and prevents unnecessary spikes in the blood glucose levels (they are low GI). They also provide antioxidants, plenty of B group vitamins and a range of minerals.

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.