Updated: Sep 13, 2021
After asking my followers what they were interested in over the recent holiday, there was an overwhelming request for pictures and recipes of what I eat. Let me share with you my favorite "Maple Baked Beans!" I have been making them for so long now, I cannot remember where I even learned to make them! This recipe uses Navy beans, but I have used all kinds of beans in the past, so feel free to use your favorite bean!
One thing I have come to terms with in my own struggle to make better choices when it comes to food is: cook time! When it comes to dried beans, it is not question that dried is infinitely cheaper and tastier, but I find it impossible to remember the night before to soak my beans and the extra steps needed to use dried beans without soaking feels like to much work! #Lazy!
If you are going to soak your dried beans, try adding a Tbsp of salt to the water to help the bean skin become softer. If you're cooking straight from dried beans, try adding a piece of Kombu- (which is a type of seaweed) which can help degas the beans without soaking. Kombu can be found in most health food stores like Natural Food Pantry in Ottawa, or in a lot of South Asian style Markets or online.
Although the recipe card below says to cook this in a stock pot on the stove, you can easily make this in a pressure cooker or a slow cooker as well! The cook time strongly depends on what you are using, and the type of bean! For tougher beans like Kidney beans I like to add at least an extra 15-20 minutes.
Having a side of beans is a great way to add additional protein to your diet, without any extra saturated fat or cholesterol. It is also a way to ensure we are meeting our daily recommended dietary fiber intake, which according to the Canadian Digestive Health Foundation, only about half of us meet!
Just one cup (182 grams) of cooked navy beans contains roughly:
Protein: 15.0 grams
Fiber: 19.1 grams
Folate (vitamin B9): 64% of the RDI
Manganese: 48% of the RDI
Thiamine (vitamin B1): 29% of the RDI
Magnesium: 24% of the RDI
Iron: 24% of the RDI
*Sources from Healthline: "The 9 Healthiest Beans and Legumes You Can Eat"
So what did you have your beans with? Rice, Toast, Coleslaw, maybe part of your balance breakfast? Show off your work by tagging me on Instagram to be featured!
Want to get your own personalized meal plan OR want to know the nutrition breakdown of a recipe? Reach out for your free Online Consultation!
This is one of the recipes featured in my upcoming meal guide, stay tuned next week for it's release!
Until next week, stay happy and stay healthy!