Yeehaw Bo Duke Beans Part 2


Things went a little bit crazy over on Twitter yesterday as I mentioned the Banana and Nutella Cake I made for the kids that I forgot to mention that I lost 5 lbs – seriously 5 lbs this week and I got my 2 1/2 stone award – I am happy with the scales going down a pound at a time (and obviously occasionally up sometimes) but I’m fine with that, I’m taking the slow route, I have changed my eating habits PERMANENTLY and realise that I can have whatever I want, but I may well need to think later and so I make choices – but I live a normal, healthy life.

So, since I started with my fantastic Slimming World Group I have lost 2 St 9 lbs and from my heaviest I have now lost 3 stones 13 lbs.  I can feel some ‘before and after’ pics coming on – maybe on holiday in the next couple of weeks (don’t get excited, Cornwall not the Caribbean so you won’t get my ‘bikini’ shots).  I have set a target and am 11 lbs away – couldn’t even have thought of setting a target a year ago let alone being within fingers touching it range.

I did a StreetGym session last week for the first time, I’m the kind of gal that drags my sorry bum round a 5 km run once a week – don’t get me wrong, I’m fit, I cycle everywhere and ran a half marathon last year but I’m certainly built for comfort and not speed.  Anyway, this Crazy Man (sorry Paul) makes you run about 5 km, faster than I normally run, then stops every so often do do sit ups, press ups, planks, sprinting etc.  Boy, on Thursday I ached so much I groaned as I tried to get into the bottom cupboard – but it was great and I definitely will be doing it again.

Now, I promised the second part to yesterday’s BBQ Beans recipe so here it is – delicious, and enjoy.


BBQ Beans and Baked Sweet Potato – serves 5 – syn free

  • 2 red onions, chopped
  • 3 cloves garlic, chopped
  • 2 large carrots, chopped
  • 1 tsp smoked paprika
  • 1 tsp cumin seeds
  • 1 tsp chilli flakes
  • 1 can chopped tomatoes
  • 5 sweet potatoes
  • 3 cans beans (I used borlitti, cannellini and chick peas)
  • 100ml bbq sauce (see yesterday post for syn-free recipe)
  • sprigs rosemary
  • fat free natural yogurt
  • Cheddar cheese – if you have a HEX A left

Heat oven to 180 degrees celcius.  Heat roasting tray on hob and put onions, garlic, carrots into tray, add paprika, cumin seeds, chilli flakes in and cook for 10 or so minutes, until softened, stirring regularly.

Spray potatoes with frylight and sprinkle on salt and put them in the oven until cooked (this should be about the same time as the beans).

Blitz chopped tomatoes in processor and add into tray and swirl around can with some water and add that.  Throw in beans and bbq sauce and place in oven for about 1 hour.  Add more water at any stage if it starts catching around the edge – I added some just before serving to give it a bit more sauce.

Place potato on top of beans and sprinkle on chopped rosemary and top with fat free natural yogurt and grated cheese.



Yeehaw Bo Duke Beans Part 1

BBQ beans

I was trying to think what to call this post and I just kept coming back to The Dukes of Hazard – how that ages me!  But I loved it when I was a child, Saturday night we were allowed to have dinner in front of the TV and would watch a variety of programmes, it ranged from Lassie, Knight Rider, The A Team and The Dukes of Hazard – now of course Daisy Dukes hotpants would be obscene but apparently they were fine to show to kids in the late 70s.  And remember Boss Hogg and Rosco P Coltrane and Flash the dog? This dish just made me think of Bo and Luke Duke – how cool were they!

The easy way to make this is just to buy a bbq sauce and add 100ml to the dish – this is fine but as I was trying to make it Slimming World friendly I made my own bbq sauce – I have to admit that I should have used mild chilli powder, but as is always the case in my house, I compromise when I don’t have certain ingredients necessary but have to say that when I tasted it on it’s own it nearly blew my head off – and I am a hardcore heat fan, but I am pleased to say that once everything else was added it mellowed significantly and I was very happy with the heat in the end.  So I am giving you a recipe in stages.  The first is for the bbq sauce which will make a batch of around 400ml and is SYN FREE, you can freeze this too.  And the second is the actual dish shown above of BBQ beans with sweet potato but I will post that tomorrow.


For the BBQ Sauce – SYN FREE

  • 1 onion, peeled and chopped
  • 4 tsp mild chilli powder
  • 500ml passata
  • 2 tbsp worcestershire sauce
  • 1 tsp dry mustard powder
  • 3 tbsp sweetener
  • Frylight
  • Seasoning

Fry off onion in little frylight until soft, put into pan the remainder of the ingredients and simmer for 10 minutes until thick.  You can blend if you want (I did), or not.  Done!