Beans with benefits - how those little pockets of power can help your running
Archant Norfolk 2018
Beans are an easy add to your diet - and they can help your running
Beans, beans are good for your heart…
…the more you eat, the faster you’ll run!
Well possibly not, but these mighty powerhouses hold a wealth of health benefits; they’re a fantastic low-fat source of protein, fibre, vitamins and minerals and count towards your 5-A-Day. Three tablespoons of beans (about 80g) count as one serving of fruit and vegetables.
With around 9 grams of protein per serving, beans are a significant source of plant-based protein and a great choice for a post run meal. You need to get nutrients into your body as quickly as possible to start the recovery process. Try to eat an entire meal with carbs, protein and fats, like beans on wholegrain toast topped with poached eggs and a side of avocado.
So how do I add more pulses into my diet?
Substitute lentils for meat in your chilli con carne or bolognaise sauce
Add tinned beans to your salads
Make dips out of blended beans or peas
Use a variety of beans when making chilli. Try chickpeas, black eyed beans and pinto beans in addition to kidney beans
Toss cooked lentils into sautéed leafy greens such as spinach or kale for a healthy side dish
Add beans into pasta sauces. Pasta with beans isn’t odd to an Italian!
At bace foods we make a range of delicious base sauces containing lots of veg blended into a smooth sauce with whole beans and peas added. They’re versatile, nutritious and convenient. Just what you need for a busy lifestyle and a hectic training schedule.
See www.bacefoods.co.uk to order products, find your nearest stockist and view more recipe ideas.
Recipe: Mexican bean frittata
SERVES: 2-4 PREP TIME: 10 MINS COOKING TIME: 12 MINS
1 pot of beans with benefits
1 small onion, finely chopped
1 tblsp oil
1 tsp chipotle paste
6 medium eggs
45g cheddar cheese
1 handful coriander, chopped
1 Heat oil in a frying pan on a medium heat.
2 Add onion and a pinch of salt. Cook until onion softens. Stir in chipotle paste.
3 Beat eggs in a jug and add the beans with benefits, cheese and coriander. Stir and add to the frying pan. Preheat grill to medium.
4 Cook for about 5 minutes until the edges look set.
5 To finish cooking place the pan under the preheated grill and cook for a further 4 minutes until the top looks set and slightly browned.
6 Remove frittata to a plate. Eat warm or cold.