Super-Energizing Baked Beans

(from The Great Cholesterol Myth Cookbook by Jonny Bowden, PhD and Steven Sinatra, MD)

The humble baked bean is the perfect breakfast food! Navy beans—used in this recipe—are a nutritional powerhouse of plant protein, fiber, iron, magnesium, copper, and calcium that supports cellular energy and an overall healthy metabolism. The pureed tomatoes are tasty and also a good source of the antioxidant lycopene. You’ll love the savory and flavorful addition of the herbs and spices that enhance the cardioprotective benefits of this dish.

2 cups dried navy beans
2 tablespoons extra-virgin olive oil or ghee
2 cups chopped onions
1 clove garlic, minced
2 cups tomato puree
½ cup organic honey
2 tablespoons apple cider vinegar
1/4 teaspoon ground nutmeg
½ teaspoon ground cinnamon
3 bay leaves
½ teaspoon each: ground turmeric and cumin
¼ teaspoon each: black pepper and salt (Celtic or sea)

Soak the beans overnight. Drain and rinse under cold water. Add the beans to a large pot, cover with water, and bring to a boil. Reduce the heat to a simmer and cook for up to 2 hours.

Preheat the oven to 300 degrees

Drain the beans and place them in a large casserole dish, in a small skillet, heat the oil or ghee and sauté the onions and garlic until browned, about 3 or 4 minutes. Add the onions and garlic to the beans and combine. With the lid on, bake the beans for 3 hours, stirring frequently. Check the moisture level and water if needed. After 3 ½ hours, remove the cover and bake for another 30 minutes.

Yield: 1 quart – approximately 8 servings

Note: the insoluble fiber in baked beans is not fully digested but moves into the large intestine or colon, where friendly bacteria thrive on it to produce beneficial B-complex vitamins, enzymes, and short-chain fatty acids.



1 Comment

  1. sharon

    when do you add the tomato puree, etc — not in recipe