Beans on toast…

Breakfast made simple and effective for your autoimmune condition.

Beans on toast

4 portions - can be made in advance and refrigerated for 3 days

2 mins prep, 20 mins cooking time

I’m always on the look-out for new, simple breakfast ideas, as it is definitely an area people struggle with.

It is hard to buy decent baked beans - most have added sugar and additives, and are effectively highly-processed foods, which damage our delicate gut microbiomes.

Most shop bought baked beans also do not taste particularly nice.

Lastly, some people with autoimmunity try to reduce their tomato intake, as tomatoes’ histamine and nightshade properties can increase autoimmune symptoms in some cases. While tomatoes are not generally overly problematic in autoimmunity in theory, they are becoming increasingly omnipresent in recipes and some people are finding that they are unintentionally eating high quantities of tomatoes most weeks.

This recipe is very basic, it only has four ingredients. Yet it contains a perfect balance of macro nutrients (protein, fat and fibre), and is high in key micronutrients - particularly B vitamins and essential minerals such as calcium, folate, iron and magnesium.

It can be made in advance and refrigerated.

For those on a gluten-free diet, if you are looking for a minimally processed gluten-free bread, you could consider these:

They contain minimally processed ingredients and avoid yeast. The Poppyseed and Buckwheat bread contains a good amount of protein and has the higher nutrient content of the two. These breads usually taste better toasted.

As there are only four ingredients, the quality of the beans does make a difference. I tend to use Bold Beans or Monjardin jarred beans as they taste so much nicer than most tinned beans.

Ingredients

400g cooked cannellini beans (ideally from a jar)

1 onion, finely chopped

1 heaped tsp sweet paprika (adjust to taste)

4 tsp olive oil

2 garlic cloves (optional)

Method

  1. Place a pan on a low heat and add the olive oil.

  2. Sauté the onion for around 15 minutes until lightly golden.

  3. Add the drained beans and paprika and cook for 5 minutes to warm through.

  4. Roughly mash.

  5. Serve on toast

  6. Optional - fry some sliced garlic for 1-2 minutes to add on top.

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