Homemade beans on toast

This comforting classic is made runner-friendly by switching out sugary baked beans for a hearty home-cooked topping. Make sure to use sausages with a high meat content for the healthiest start to your day. Vegetarians can switch the Cumberland sausages for vegetarian ones or a poached egg.


Why is this good for runners?

Cannellini beans provide a source of phosphorus and magnesium, both of which contribute to bone health to help protect against stress fractures.

Canned tomatoes are rich cold-busting vitamin C and carotenoid lycopene, which can help prevent cancer.

Sourdough bread causes less of a blood sugar spike than regular processed bread, so you’ll feel energised for longer.


Ingredients

Serves 4

4 Cumberland sausages

400g can chopped tomatoes

2 tbsp Worcestershire sauce

2 tbsp tomato ketchup

400g can cannellini beans, drained and rinsed

400g can mixed beans, drained and rinsed

4 slices sourdough bread, toasted

2 tbsp chopped parsley


1/ Place the sausages on a lined grill pan and place under a preheated grill according to package instructions, turning once or twice until cooked throughout.

2/ Meanwhile, place the tomatoes, Worcestershire sauce and ketchup in a large saucepan, add the beans, cover and cook for 5 minutes.

3/ Spoon onto the toasted bread and top each with a sliced sausage and sprinkle with parsley.


Nutrition per serving: 465 calories, 56g carbohydrate (12.6g of which sugars), 5.6g fibre, 19.9g protein, 16.4g fat (5.6g of which saturates)


Recipe courtesy of Shake Up Your Wake Up for Breakfast Week - read more here!