Baked beans are probably one of the most popular foods in Britain, but unfortunately the tinned varieties usually consumed are laden with sugar and other undesirable ingredients.
It doesn’t have to be this way! Just follow my recipe and make your own…
Baked beans are easy to make and they taste pretty much the same as the tinned beans from the supermarket.
I usually cook up a big batch and freeze them in portions. Canning could be another option, though I have not tried this method yet (too lazy!).
My baked beans are legal for the GAPS and SCD diets and although legumes are not recommended on the Paleo diet, I think they are okay to consume in moderation and when prepared properly.
Legumes are high in fiber and when cooked, cooled and reheated contain retrograded starch (aka resistant starch type 3) that provides food for beneficial gut bacteria. Therefore I think legumes can be a great source of prebiotics.
If you have gut problems, it is always recommended to go slow when consuming legumes.
Legumes contain anti-nutrients in the form of lectins and phytates.
Lectins can bind to the lining of the small intestine, which may cause damage. Phytates can bind to minerals in the intestines and since we can’t digest phytates they carry these minerals out of the body, which may lead to deficiencies.
What to do about anti-nutrients?
Fortunately there are preparation techniques that can be used to deactivate these anti-nutrients. These include soaking, sprouting, sour-leavening and cooking. Therefore I soaked the beans in an acid medium for a full day and then cooked the beans slowly for a long time.
I know this seems like a lot of effort, but the hands on time required is very minimal and since I made a huge batch, they’ll last forever…
I used a Wonderbag to cook the beans but a slow cooker works as well. You can also reduce the cooking time and make these on the hob.
- 1 kg haricot beans
- 1 pint water
- 1 pint bone broth
- 400 g tomato paste
- 3 Tbsp mixed Italian herbs
- 3 Tbsp Salt
- 1 Tsp black pepper
- 1 tsp paprika
- 4 Tbsp honey (or yacon syrup, maple syrup, coconut nectar)
- 1/2 cup whey, apple cider vinegar or lemon juice
- Filtered water for soaking
- Pour the beans into a large bowl, add the whey, apple cider vine¬gar or lemon juice and then cover with warm, fil¬tered water and leave to soak overnight or for a full day
- Rinse the beans and place into a large pan
- Add the water and stock and bring to a simmer. Place pan in Wonderbag and leave for 4 hours, let simmer in the crockpot for 4 hours or on the hob for about half the time
- Put bag on the hob and add all remaining ingredients (or just do the same in the crockpot). Bring back to a simmer and then leave covered on the hob (or in the crockpot) for another few hours, or place in the Wonderbag again for up to 6 hours