This is a great and tasty alternative to the usual high glycemic-index white potato mash. It is also much higher in protein, thus markedly more satiating.
Legumes such as beans are naturally high in fibre and great for helping to reduce cholesterol levels. Including them in your diet regularly, 2-3 times a week, is a great way to work towards optimal health!
Be sure to still follow the “plate model” when serving this dish.
The mash would constitute the “carbohydrate” section (i.e. should be no more than 25% of meal), or in a vegetarian dish may be either the “carbohydrate” or “protein” component (again only 25% of the meal).
You will need to add 50% salad/veggies to complete your meal, as well as the “carbohydrate” or “protein” source.
You will need:
600g can cannellini beans
1 bay leaf
1 cup (250ml) chicken stock
Place the beans, bay leaf and stock in a saucepan, and simmer for 10 minutes. Remove bay leaf. Place in a food processor and puree. Season.
*if you do not have a food processor you could easily “manually mash” this
To add more flavour you can add any type or quantity of herbs/spices.
Garlic, fresh thyme, grated lemon rind, mustard, all work well. Match to your meal accordingly.
Tell me what YOU think once you have tried this
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To your good health,
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