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Baked Beans for Kids – Packing in Extra Nutrition

August 8, 2012 · 7 comments

in Good Habits, Healthy Food General, High Protein Snacks, Lunch, Main Meals

Hooray for the humble baked bean! It can solve many a mealtime dilemma… and my kids like baked beans, as seen above.

A recent study of 300 preschool children in Adelaide found that 82% of the kids  were not getting enough fibre in their diet.

Read the news report here.

Read the full article in the Medical Journal of Australia here. 

The answer is baked beans!!

Actually baked beans are the answer to many nutritional questions.

A 210g serving, which half of a large can has:

10.4g protein

1.1g fat

28.7g carbs

11.2g fibre

2.7g iron

AND there are lots of lovely antioxidents in these luscious legumes.

AND they count as part of your 5 serves of veggies a day… children aged 4-7 years need only two serves of veggies a day and children aged 8 – 11 years need three. There’s one serve in half a cup of baked beans – terrific!

And recently I decided to add a bit more to the beans, partly just to get in more veggies and also to dilute the sodium in canned baked beans.

baked beans and extra vegetables

So I’ve been adding in finely grated veggies , plus extra cannellini beans, either canned or dried then soaked and boiled.

Then I bathe in my own reflected nutritional glory.

Baked beans with grated veggies

 Now I am not saying for a minute that these extra-nutrient packed beans look pretty BUT… the kids still eat them.  Hooray!!

I don’t manage to get many mushrooms into the kids so am happy to be able to grate a bit in with the beans.

So we’re now extra happy with our humble friend, the tin of baked beans.

Do you love baked beans?

How do you like to get extra veggies into the kids/husband/self?

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{ 7 comments… read them below or add one }

Stacey-Lee August 10, 2012 at 10:31 pm

Good to know that such a small amount of baked beans counts a long way towards a serve of veg, had never thought to add hidden veg to it, great idea! Will have to check the sodium level on the ones we buy (Aldi) Thanks for linking up with TEAM Friday :D


Rita August 10, 2012 at 1:31 pm

I love baked beans and all sorts of beans! Mixing them with cannellini beans is such a good idea.


Seana August 10, 2012 at 1:43 pm

I’ve been getting into beans and lentils too, and am now quite confident to buy them dry, soak them and then boil them up. It’s all a matter of habit isn’t it?


Mairi Stones August 8, 2012 at 8:40 pm

My son just refused Heinz this morning and I have to say I agree, they are tasteless. We usually buy organic ones from Whole Earth which are lovely. I cut up cooked sausage for a protein packed breakfast.
As far as salt is concerned I have just been advised, by a nutritionist, to add, yes add salt to my diet. She says we need it, especially if you don’t eat processed food, that the no/lower salt thing has gone too far and is really only applicable if you eat lots of processed food, which I don’t.
Be interested to see what you turn up Seana.
Mairi Stones recently posted..It’s The Only Place To BEMy Profile


Seana August 8, 2012 at 10:16 pm

Wish I could say we don’t eat much processed food but we do eat a bit. Had a spag/meatball thinggy from the supermarket today in desperation

The twins’ horror favourite are the hot dogs at the canteen when the boys play league on the weekend. And the bigs love KFC… Not me though!!


Liz August 8, 2012 at 5:00 pm

Hi Seana,
Yes, the sodium is way too high. I use the Coles brand baked beans – they have about half the sodium of the Heinz variety. My kids like them with grated carrot and chorizo sausage :)
Liz recently posted..Positive EnergyMy Profile


Seana August 8, 2012 at 7:54 pm

Yes, I must go and add something more to the post about salt, and learn myself how much is too much for us all. We do use the Heinz low salt cans quite a bit and also the organic ones which are better.


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