Here's a new version of beans on toast, combining creamy butter beans with crisp bacon, curd cheese and mustard. With a crisp salad alongside, it makes a super meal that is ready to serve in about 15 minutes.
For vegetarians, you can leave out the bacon. Scatter 55 g (2 oz) chopped toasted walnuts over the salad, to replace the protein provided by the bacon. * Make borlotti bean and blue cheese ciabatta. Put 2 cans borlotti beans, about 410 g each, drained and rinsed, in a saucepan with 85 g (3 oz) crumbled Gorgonzola cheese, 2 tbsp plain low-fat yogurt and 2 tbsp quark. Heat very gently, stirring frequently, until the cheese melts and the beans are hot. Stir in 1 tbsp red pesto and serve on ciabatta rolls, split in half and lightly toasted. Accompany with a fennel and rocket salad. For the dressing, whisk 2 tbsp extra virgin olive oil with 1 tsp balsamic vinegar, 2 tbsp orange juice and seasoning to taste. Add 1 thinly sliced fennel bulb, 85 g (3 oz) rocket leaves, 1 thinly sliced small red onion and 30 g (1 oz) stoned black olives, and toss just before serving with the ciabatta.
As their name suggests, butter beans have a buttery flavour when cooked. They offer plenty of dietary fibre, essential for a healthy digestive system. * Trimmed of fat, lean back bacon is a high-protein, low-fat ingredient that provides particularly useful amounts of vitamin B1, which is essential for maintaining a healthy nervous system. * Watercress contains some powerful phytochemicals that appear to help protect the body against cancer.
selenium * A, B1, C, niacin, copper, iron, zinc * B6, E, folate, calcium, potassium