Courgette and Cannelini Bean Fry-up

Today’s recipe is brought to you by the letter “C”….

~Courgette and Cannelini Bean Fry-up~


Gluten-free and Dairy-free if you use oil instead of butter (but if you can, butter and courgette are a match made in heaven!)

By now anyone who has been following me for awhile will know I love these creamy beans nearly as much as I love Jamie Oliver!!!! They are just so versatile, pull out a can from the cupboard and whip up so many satisfying meals. They are super affordable (scrooge big tick) and you can even get nice Organic ones at the supermarket for not too much. So if you haven’t tried them yet, get some, give them a go and let me know what you think.

For this satisfying wee lunch time fry-up:

  • 2 cups diced Courgette
    1 tin Cannelini Beans
    1-2 big cloves Garlic – crushed
    1-2 inch “knob” of salami – diced
    2 chopped tomatoes
    1 tsp wholegrain mustard
    salt/pepper/ground kelp*
    Big TBSP Butter

Heat the butter in a pan and add the courgette, let it cook for a few minutes until it just starts to soften. Add in the garlic and salami, give it a few more minutes to impart their glorious flavour!  Now add everything else and season to taste. Leave it to cook for a few minutes more until the tomatoes begin to “melt down” a little.

Serve it all up drizzled with some good quality Extra Virgin Olive Oil and even a sprinkle of Parmesan if you have it on hand.

This can be eaten fresh or put in the fridge for workday lunches.

*NOTE on the ground kelp. I like to add ground kelp to my cooking as it is a great source of minerals, and in particular iodine. If you use himalayan pink salt or sea salt rather than a standard iodized table salt, it is good to add some kelp into your diet. A lot of people are deficient in iodine as it is often deficient in our soil and not commonly found in a lot of our foods.
60% of the bodies iodine is stored in the thyroid gland and is necessary to produce thyroid hormones. Thyroid hormones control loads of functions in the body but in particular our Metabolic rate and Immune system. This means basically iodine is a key mineral necessary for helping us #1) not to get sick easily and #2) helping us to process calories efficiently, not store them as fat, but use them for sustained energy throughout the day.

You can buy ground kelp on its own, or try this lovely blend of kelp and sea salt from Harker Herbals.



One thought on “Courgette and Cannelini Bean Fry-up

  1. Yum! Looks like a great alternative to your regular fry up.

    This post would make a great addition to Our Growing Edge, a link up just for new food adventures. It’s a fun way to share your new food experiences and flavours with other foodies and your post and link will be published in the group round up. This month’s theme is HEALTHY STARTS including breakfast ideas, healthy recipes, or new healthy food habits for the start of 2017.

    More info including how to submit your link here:


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s