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Cannellini Beans & Ricotta Toast

Vegetarian Breakfast Lunch

Breakfast, lunch or weekend brunches are sorted with this tasty toast and topper

15 mins
8 ingredients
$1.90 / person
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Cannellini Beans & Ricotta Toast

Gear

Ingredients

Serves = 4

  • 2x 400g cans cannellini beans
  • 1 small red onion
  • 1 medium tomato
  • 2 tsp extra virgin olive oil
  • 1/2 cup fresh basil
  • 2/3 cup light ricotta cheese
  • 8 slices wholegrain bread
  • Lemon (to serve)

It’s this easy

  • Prepare the vegetables - finely dice the onion and tomato, drain and rinse the cannellini beans and roughly chop the basil
  • Heat olive oil in large frying pan over a medium-high heat
  • Add onion and cook stirring for about 4 minutes or until the onion is soft
  • Add the beans and tomato and cook for 5 minutes more until the beans are cooked through
  • Take off the heat and stir through the chopped basil
  • Toast bread and spread with ricotta. Top with the beans mix and a squeeze of lemon juice

Tweaks

  • Add other vegetables to the mix e.g. spinach or capsicum
  • Add dried or fresh chilli for a bit of spice

Notes

Nutrition information (per serve):

  • Energy (1945kJ)
  • Protein (24.5g)
  • Total fat (11.0g)
  • Saturated fat (2.1g)
  • Carbohydrate (56.6g); Starch (51.4g), Sugars (5.3g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (18.3g)
  • Sodium (810mg)
  • Calcium (325mg)
  • Iron (5.3mg)

Allergies

Contains: Gluten, Dairy, Sesame, Soy, Wheat, FODMAPs.

Why is this good?

Be Healthier

Tomatoes are a rich source of the carotenoid Lycopene. Research has shown that diets rich in lycopene is associated with reduced risk of certain cancers, particularly prostate cancer, pancreatic cancer and cancers of the digestive tract.

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Healthier Skin

Tomatoes are considered beneficial to Healthier Skin and the high lycopene and beta-carotene content may protect against sunburn.

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Be Healthier

Whole grain diets have been linked to reduced risk of obesity, heart disease, some cancers and type two diabetes.

More: Whole Grain Bread recipes (17) Everyday Superfoods

More Energy

Whole grain bread is a good source of B vitamins, iron and healthy carbohydrates.

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Healthy Gut

Whole grain bread is high in dietary fibre which helps to feed “good” gut bacteria which has a number of health benefits.

More: Whole Grain Bread recipes (17) Everyday Superfoods

Feel Fuller for Longer

Compared to white bread, Whole grain has a lower GI which helps to regulate blood glucose levels, keeping us fuller for longer, and helping us eat fewer calories throughout the day!

More: Whole Grain Bread recipes (17) Everyday Superfoods

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Hacks, Myths & FAQs

I don’t like fruit and vegetables so I just take a multi-vitamin instead is that ok?
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I don’t like fruit and vegetables so I just take a multi-vitamin instead is that ok?
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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz