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paul.coach

paul.coachProfessional Services

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Nutrition/life coach. Get fitter and healthier by eating better. 🏳️‍🌈

Base
1 onion
1 can of baked beans
1 can of chopped tomatoes
1 can of mixed beans

Method
Finely chop the onion and gentle fry for 2 mins until translucent
Add the tomatoes, baked beans and mixed beans
add salt and pepper to taste
cook for 10 minutes

This alone will make a nutritious and taste meal.

This is a complete meal, you don't need to add any rice, pasta or potatoes, but if you do add a smaller amount than you usually would do, as the beans already give you a carb.

Cooking method
You can cook this on the hob, or use a slow cooker (2 hours on low, check taste, see if it needs something extra, and stir at 1 hour), pressure cook for 30 mins or oven bake in a covered casserole dish for 1-2 hours, checking halfway through.

Bulk up / meal prep
Add any veg you have, in this video I added veg that was on it's last legs, fine green beans and mushrooms. Try carrots, corn, more beans, chickpeas, lentils, potatoes, peas, bell peppers..... pretty much anything really. Portion out in to freezer suitable containers. Freeze for up to 3 months.

Protein boost
The beans will give you some protein, but for even more I added dried Soya to mine in this video. Because it's dry, I added another can of tomatoes and some more water. You can of course add a meat, beef, pork, chicken, or turkey. Minced meat does well and is quicker to cook, but chunks are great too! If you want fish, then make the base first, put some fish in foil and cover with the sauce, then bake for a few minutes until flakey.

Soups
Just add more liquid, for a lovely warming soup

Flavour alternatives
Bolognaise - add Italian herbs and garlic
Chilli - Add paprika, ground cumin, ground coriander (cilantro), chilli flakes and hot chilli power.

Flavour boosters
Tomato puree
Soy Sauce
Worcestershire / Hendersons Sauce
Sriracha
Lemon / lime juice

Toppers
Cheese cheddar or parmesan
Yogurt / creme fraise
#nutrition
#cheapfood
#stitch with @madiprew can i get an amen?
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