Per portion: 223 calories, 8.9g protein, 6g fat, 37.2g carbohydrate, 1.5g salt
You will need
1 Jerusalem artichoke, peeled and diced
1 small butternut squash, peeled and diced
1 celeriac, diced
2 large cans (400g) of baked beans
2 cloves of garlic, crushed
2tbsp olive oil
Salt and freshly ground pepper
How to make it
Preheat the oven to 220°C/Gas Mark 7. Cut the veg into chunky pieces, place in a casserole dish, add the herbs, garlic, olive oil and lots of seasoning and mix well. Cook for 30 minutes. Remove from the oven, add the baked beans, stir and cook for another 10 minutes.
Why should I have it?
Root vegetables make this stew filling without piling on the calories (unless you forget to invite three people round to eat it with you, that is). The baked beans are high in protein, which helps to promote a feeling of fullness and feeds back to the brain telling you to stop eating. Jerusalem artichoke has a low GI, which means you’re less likely to feel hungry again a few hours later and start tearing the kitchen apart in search of forgotten leftovers.
Dr Sarah Schenker is a dietitian, sports dietitian and public health nutritionist, who has worked with Jamie Oliver on his Feed Me Better campaign, Premiership football clubs including Chelsea FC and Tottenham Hotspur, and various government committees.
Sarah co-authored the book The Fast Diet (opens in new tab), has written other books including My Sugar Free Baby and Me and Eating Fat Will Make You Fat (opens in new tab), and has contributed to the Mail Online (opens in new tab), the Huffington Post (opens in new tab) and many others.
Sarah is a member of the British Dietetic Association (opens in new tab), Nutrition Society (opens in new tab), Association for Nutrition (opens in new tab) and the Guild of Health Writers (opens in new tab).
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