Posh Beans on Posh Toast!

Posted on November 3, 2014 · Posted in Clients, General

Beans on toast is a dietary staple for many in Ireland, as we don’t recommend processed white bread and highly processed sauces here’s a healthier recipe a client passed on a while back.


–          2 tins haricot or cannellini beans

–          1 vegetable bullion cube in ½ a cup of boiling water

–          ¼ cup of extra virgin olive oil

–          4 cloves of garlic, chopped or minced

–          1 medium red and white onion, chopped

–          1 medium carrot, diced

–          1 can of chopped tomatoes

–          2 Tbs tomato paste

–          1 Tbs red wine vineagar

–          1 Tbs maple syrup/agave or honey

–          1 Tbs dried oregano

–          1 ts dried thyme

–          Pinch of salt

–          Pinch of ground nutmeg

–          Chopped parsley to garnish

Cooking Instructions


–          Heat the garlic and olive oil on a medium heat until the garlic starts to sizzle

–          Add onion and stir until transparent

–          Add carrot and cook for a minute

–          Add tomatoes, paste, veggie bullion, vineagar, agave, oregano, thyme, salt and nutmeg

–          Bring to the boil & simmer for 10 mins

–          Stir in rinsed beans

–          Place in a casserole dish, covered, 30mins at 220 until beans are tender.


Serve with brown rice or rye sourdough toast or wholemeal spelt toast.


The Benefits


This is wholesome unprocessed food at its best, many of the products we buy in the supermarket are highly processed, full of chemicals, preservatives, artificial colourings and sweeteners. The above recipe is packed full of nutrients. We’ve all heard of the term empty calories, this refers to foods high in energy and low in nourishment. This recipe will give a steady release of glucose into the bloodstream providing the calories our bodies need to function while also providing us with a huge amount of vitamins, minerals and phyto chemicals.





  • Beans are renouned for their fibre content, different types of fibres are known to help reduce cholesterol levels, decrease risk of cancer, prevent weight gain and encourage weight loss. Beans contain a type of fibre known as soluble fibre, which can bind cholesterol in the gut preventing absorption. They are also a good source of the mineral magnesium which is involved in energy production.


  • Olive Oil is a staple of the Mediterranean diet which is renouned for lower levels of heart disease and cancer. This is due to higher levels of fish, vegetables and healthy oils like extra virgin olive oil and lower levels of processed foods and alcohol. Extra Virgin Olive oil contains monounsaturated fats which can improve the ratio of bad cholesterol (LDL) to good cholesterol (HDL).


  • Garlic is part of the allium family of vegetables, whole books have been written about the benefits of garlic. It has anti-oxidant, anti-viral and anti-microbial properties which help fight against bacteria and viruses.


  • Tomatoes are high in lycopene which has a high level of anti-oxidant activity, just as an apple oxidises when it’s sliced and left uncovered for a while so too does oxidation occur in the body, cholesterol is a good example, LDL cholesterol is prone to oxidation increasing the risk of atherosclerosis.


  • Carrots are high in a family of phytonutrients called carotenoids, which have a high level of anti-oxidant activity. Carotenoids taken in high levels may help reduce the risk of certain cancers.


  • Onions are a member of the allium family of vegetables, just like garlic, and are full of sulphur compunds which may help to lower blood pressure.


Weight Loss

From a weight loss perspective rye sourdough bread or brown rice with beans are the types of carbohydrates we should be eating. The high fibre, unprocessed nature of these foods means we don’t get a surge in blood sugar levels. Contrary to this when highly processed, low fibre foods are eaten we get a dumping of sugar into the blood stream. To counter act this the body will “dump” insulin into the bloodstream to bring the glucose (blood sugar) to our muscle cells for energy. If we are inactive our muscles have no demand for this energy and will store it in the fat stores, if we get a “dumping” of sugar into the body and a resultant “dumping” of insulin into the bloodstream it tends to promote weight gain  and type 2 diabetes.

Muscle Recovery

Rice and beans are incomplete proteins but the combination of the foods makes this a meal full of complete proteins. Our bodies need a full compliment of amino acids for muscle building to occur, protein is broken down to amino acids when eaten which the body then uses as building blocks for hair, nails, skinm enzymes and muscle.