Tara Prana

Mother. Teacher. Foodie. Friend.

Navigation

Clean, mean baked beans

by

IMG_7794 ‘Clean’ baked beans?

No, I didn’t give them a good old scrub! These babies are clean because they are free from sugar, additives and preservatives.

Why bother?

Well, I used to go to a specific shop every few weeks to buy my kids a few cans of an organic brand of baked beans, which had me feeling like I was a ‘good mother’ and buying them quality food. I would go to that particular store because each can was $2.50 as opposed to the usual $4 + for organic versions. To me this was a good, cost-effective system that ensured my children had protein and variety in their breakfasts.

A few months ago though, I went to see ‘That Sugar Film‘ at the cinema. One of the foods that they spotlighted in the film as being high in sugar were baked beans. I watched the scene, smugly self-assured that my stockpile of ‘certified organic’ Australian baked beans were sitting at home in the pantry.

It was not until I got home later that night that I thought I would just check the label of the beans, using my freshly learned knowledge. I was gob-smacked- the can had per serving 12g sugar (3 teaspoons sugar). Well! Yes, yes it was Organic Cane Sugar but we all know that that is still: SUGAR. Organic or not, sugar is sugar and I had just learned that day that the WHO recommended sugar intake for children, PER DAY, was 4 teaspoons.

To be clear:

  • I am not anti-sugar. I am sugar-aware and definitely pro limiting it.
  • If you give your children canned baked beans, organic or not, that’s okay. I’m not judging.
  • This realisation was, for me, about easily replacing something with sugar with something without it.
  • This recipe is as cost-effective as the alternative.
  • For the record, I personally don’t like conventional Baked Beans however I really like these (I’m modest too;).
  • I used cannellini beans for a reason- for me personally they are the easiest beans to digest. If your gut is damaged you may not be as tolerant.
  • I think we all remember the following childhood rhyme. It’s very true- this easy meal packs a protein-filled breakfast or lunchbox hit to fuel their growing brains. Just don’t overdo it, for fear of the last line:

Baked Beans, Baked Beans, they make you smart

Baked Beans, Baked Beans, they make you fart!

If you want to give this recipe a try, do so and let me know how you go. The variations are endless. Start with something you or your child likes and experiment- be it bacon, smoky paprika, coriander, basil, cheese, anything. Or nothing, for those plain eaters! You could even be super-tricky and stretch it further by finely grating zucchini and carrot into this dish.

IMG_7796 IMG_7792IMG_8338

Clean, mean baked beans
 
Print
Prep time
Cook time
Total time
 
A cost-effective recipe for sugar-free baked beans
Author:
Recipe type: Breakfast, Lunchbox
Serves: 6-8 child serves
Ingredients
  • ½ onion, diced
  • 2 cloves garlic, chopped
  • olive oil or ghee
  • 2 x 400g cans Cannellini beans, drained and rinsed
  • 1 x 400g cans crushed tomatoes
  • 1TBS tomato paste
  • 2 tsp paprika
  • salt to taste
  • Optional:
  • rosemary, parsley, basil, oregano, italian herb mix, coriander, smoked paprika, bacon, cheese
Instructions
  1. Fry onion and garlic in oil/ghee
  2. Add cannellini beans and fry for a minute
  3. Add canned tomatoes, tomato paste, paprika and herbs of choice
  4. Stir then simmer for 10-20 minutes.
Notes
Change the flavour depending on what your child likes- if they like tacos make them Mexican by adding coriander and cumin with the paprika. If they love cheese grate some parmesan in at the last step. If they like Bolognese use lots of Italian herbs. If they like smoky flavours use smoked paprika and ¼ cup of diced bacon at step one.
This recipe can be frozen in small portions ready for weekday breakfasts and lunchboxes.

 

 

 

Vegetable Spaghetti

by Leave a Comment

Vegetable spaghetti

Spaghetti squash instructions

Spaghetti squash instructions

Have you heard of this vegetable before? I vaguely remembered hearing about it, until recently when I found to my delight that they were being stocked in my local fruit and vegetable store.

If you are in the states, and possibly the UK, I am under the assumption that these are commonly available along with other varieties of the squash family. Until recently, here in Australia (and sub-tropical Queensland in particular), they were rarely seen. The only squash we are familiar with are the small yellow button variety and Butternut squash, which we call Butternut pumpkin here. Just to be confusing!

The producers are the Milano Brothers in Victoria who have a facebook page called ‘Vegetable Spaghetti’ with information and recipes about the vegetable. They also list their suppliers around Australia, so you can go ahead and source some in your local area too!

The first time I cooked it without following the instructions listed on their label about boiling the squash, and instead took the advice of the cashier who said he preferred it baked. He instructed me to simply cut it in half lengthways, drizzle with olive oil and bake in a moderate oven for about 45 mins- 1 hr. On this occasion I baked it and added it to a jar of pasta sauce. The texture was perhaps a little too  ‘al dente’, as I had not been sure how long to cook it for. Despite this it was delicious and got the ‘thumbs’ up from my kids.

The second time I cooked it I boiled it as per the instructions in the above picture. This method yields a mushier ‘spaghetti’ and is not my preferred version.

I continued to cook it for many months following the first (bake) method and we all enjoyed it each time. However, I recently stumbled across this youtube clip by Against All Grain’s Danielle Walker- where she shares her own method of preparing the spaghetti squash- and I haven’t looked back! This method was third-time lucky for me.

 

Let me know if you already love Spaghetti Squash, or if you try it for the first time after reading this!

 

Tara x

Before and after.

Before and after scooping out.

In sauce

In sauce

 

Tried and tested Banana pancakes!

by

Versions of this absolutely simple recipe have circled the internet blogosphere in many forms. This is mine.

OFGFD-Oct-22

Tried and tested Banana pancakes!
 
Print
Prep time
Cook time
Total time
 
This is my version of a well-documented easy 'pancake' recipe.
Author:
Recipe type: Lunchbox, Breakfast, Snacks, Kids food
Cuisine: Snacks
Serves: 2-5
Ingredients
  • 1 Large Banana (eg Cavendish not Lady Finger), the riper the better.
  • 2 Eggs (Preferably Free range/Organic/Pasture raised).
  • Butter or Ghee
  • Optional- Cinnamon or Nut butter.
Instructions
  1. Mash the banana well.
  2. In a separate bowl, Whisk eggs lightly.
  3. Combine (adding optional Cinnamon or Nut butter if using).
  4. Heat Butter or Ghee in frypan.
  5. Pour mixture to make preferred sized pancakes. I made pikelet-size.
  6. Flip then eat!
  7. Makes 2-5 depending on size. Can freeze in large batches for school lunches, but they do dry a little.

OFGFD-Oct-15

OFGFD-Oct-18 OFGFD-Oct-19 OFGFD-Oct-20 OFGFD-Oct-21

OFGFD-Oct-23

The first time I made these I couldn’t believe just how easy they were! Best of all, everyone in the house loves them.

I hope you do too!

 

Tara x

Paleo lasagne

by 1 Comment

Paleo Lasagne

Sooooooo…..I should tell you this, in case you get disappointed later.

I am not one of these types to recreate ‘normal’ dishes and PALEOFY them painstakingly by converting them using elaborate ingredients so that they resemble something close to the original. I admire those folk, but this is not me. For a few reasons:

  • I am lazy
  • I am also time-poor
  • Why would you be bothered?? If I really wanted a Kit-kat , I would eat a Kit-kat.
  • Paleo (or grain-free or JERFing or just your eating way) is about finding a ‘new normal’- eating simple, wholesome, quality, real foods.  Keeping It Simple Stupid. Less is more!

Erm, so why am I posting a recipe for Paleo Lasagne? Because it required minimal effort, was no more labour-intensive than the original version is and….. I wanted to!

Just don’t expect any Paleo Mars Bar recipes from me anytime soon! 😉

 

Paleo Lasagne

1kg grass-fed/ organic Beef mince (I used higher fat ‘Paleo mince’)

3 cloves Garlic

1-2 onions

2 tsp oregano

2 TBS organic tomato paste

2 fresh tomatoes, diced

1TBS Tamari/soy sauce

 

4 medium Zucchini, sliced thinly

 

White Sauce:

1 cauliflower head, florets only, stem discarded

1/2 cup milk of choice (I used almond)

1/4 tsp nutmeg

1/2 tsp garlic powder

1/2 tsp onion powder

salt and pepper to taste (white pepper is ideal)

 

*Optional: Parmesan or Goat’s Pecorino

 

To make:

  1. Fry onion until glassy. Add crushed garlic before adding beef mince. Brown mince and break up lumps, for 3-5 minutes. Add tomato paste, tomato, tamari and herbs. Reduce to low and let simmer for 20-30 minutes, or slow-cook for longer for a richer sauce.
  2. Thinly slice Zucchini length-ways using a Mandolin or similar. (I don’t have one, so I used a cheese slicer which worked a treat).
  3. Steam cauliflower until tender. Add to food processor with other ingredients. Blend until creamy.
  4. Layer each part as many times as you like. I only did two layers due to the size of my tray. Mince, Zucchini, white sauce and repeat!
  5. Sprinkle top layer with grated Parmesan or Goat’s pecorino (Optional. You could also use nut cheese).
  6. Bake in a pre-heated oven on 170c fan-forced/190c for 20-25 minutes, until brown on top (if using cheese).

Variations:

  • You can do the first step earlier and refrigerate the cooked mince until later. I did this to save on preparation time in the afternoon.
  • You can use more tomato paste and also canned tomatoes if you wish. I personally have issues with nightshades so I limit rich tomato dishes.
  • If you have a large dish and want to do more layers, use 4-6 zucchinis.

This dish was kid, husband and house-guest approved! I hope you and your family like it too.

Enjoy the Sunshine,

Tara x