By Esther Boateng
This recipe is a far cry from the beans on toast I enjoyed as a child. For a start, it’s free from preservatives and artificial coloring (more on this later), it’s packed to the brim with nutrition, and has a wider flavor profile compared to your average tin of store bought beans. Believe it or not, they are incredibly easy to make from scratch, and I mean truly from scratch. All you do is boil or pressure-cook your dried white beans, add seasoning, some liquid, and leave to simmer; it’s that simple.
Whether you use the old school method and boil your beans on the stove for up to an hour, or use a pressure cooker, your aim is to remove some of the phytic acids, so you can enjoy your beans free from digestive distress. Any type of dried white bean, such as Great Northern beans or Pink beans, will do the job.
When you pop your beans in the oven for up to 4.5 hours, you can add a mixture of homemade bone broth and filtered water, say, 1 cup of bone broth and 2 cups of water. When it’s in the oven, closely monitor the liquid and top off as needed; this is probably the most labor-intensive part of the recipe, but worth the effort. When your beans are super soft, and you’re satisfied with the consistency of your sauce, your baked beans are done.
To make the recipe as nutritious as possible without compromising on taste, I use half a cup of store-bought tomato ketchup, and half a cup of homemade tomato ‘ketchup’, which is a mixture of roasted garlic and cherry tomatoes that I blitz in the blender for a few seconds.
In general, if I use store bought condiments, I like to use ones that contain clean ingredients. For example, the ketchup I use contains organic tomato concentrate, organic balsamic vinegar, organic white vinegar, salt, organic onion powder, organic garlic powder, and organic spices. The chipotle sauce I use contains chipotle organic red ripened jalapeno peppers, organic ripened habanero peppers, organic vinegar, sea salt, organic chipotle peppers, and organic apple cider vinegar. If I can’t pronounce an ingredient on a label or I don’t recognize it, I don’t buy it. My choices of condiments include ingredients that I recognize, I can pronounce, and I know they will significantly add to the flavor profile of this recipe.
If you want to amp up the nutrition, add a couple of Ancestral Health Beef Organ capsules. Break open these desiccated meat capsules and sprinkle them into your baked beans at any point during the cooking process. You’ll get a good dose of nutrients from 100% bovine liver, heart, kidney, pancreas, and spleen; it’s a delicious way to nourish your entire body and keep it humming along nicely throughout these cold winter months.
Better Baked Beans
- 1 pound of dried white beans (pinto)
- 1 medium onion
- 1 package of bacon or several slices (optional)
- 1/3 cup of molasses or sweetener of choice
- 2 Tbsp. dijon mustard
- 1/2 cup ketchup
- 10-12 cherry tomatoes, roasted (optional)
- 1-2 Ancestral Supplements Beef Organ capsules (optional)
- 4-6 cloves of garlic, roasted (optional)
1 Tbsp. Dr. Cowan’s Garden Carrot Powder
1 Tbsp. Dr. Cowan’s Garden Three-Beet Powder
1 tsp. Dr. Cowan’s Garden Turmeric Powder
1 tsp. Dr. Cowan’s Garden Threefold Blend Powder (Spicy)
- 3-5 cups of cooking liquid (filtered water or bone broth)
- Salt and pepper to taste
- 2 Tbsp. Worcester sauce (optional)
- 1 Tbsp. Chipotle habanero pepper sauce (optional)
- After 24 hours, drain the water and thoroughly rinse the beans.
- Add the beans to a pot, and cover with about 3-4 inches of water.
- Boil the beans using moderate heat for up to an hour, or until the beans are soft.
- Drain the liquid from the beans and thoroughly rinse.
Homemade Ketchup (optional)
- Pre heat the oven to 300 or 350 degrees F.
- Rinse the cherry tomatoes and place on a baking sheet.
- Squash the garlic, keeping the skin on, and place alongside the tomatoes on the baking sheet.
- After 10-12 minutes, remove the tray from the oven.
- Wait until they are cool enough to handle, and remove the skin from the garlic and cherry tomatoes.
- Pinch the tomatoes and the skin will fall away easily.
- Put the soft part of the garlic and tomatoes in a blender, and blitz for a few seconds until smooth.
- Pre-heat the oven to 300 degrees F.
- Peel and dice the onion.
- If you are using bacon slices, cut them into large strips with a pair of kitchen scissors, and add it to a large ovenproof skillet or dish.
- Add onion to the skillet and sauté for several minutes, until the onions are tender and the bacon is cooked.
- Add the beans to the onions and bacon.
- Also add molasses or sweetener of choice, dijon mustard, ketchup, Carrot Powder, Three-Beet Powder, Turmeric Powder, Threefold Blend Powder (Spicy), and homemade ketchup (optional), salt and pepper, Worcester sauce (optional) and chipotle habanero pepper sauce (optional), if you are using these condiments.
- Pour in 2-3 cups of cooking liquid and stir.
- Place the skillet in the oven for up to 4.5 hours.
- Continually check the liquid levels, and top up with water or bone broth when needed. Also adjust the seasoning, if necessary.
- If you are using the beef capsules, you can sprinkle this into the baked beans at any time during the cooking process.
- When the sauce has thickened to the consistency of your liking, remove from the oven and serve with toast, rice, or on its own.
I used the fat from the bacon to sauté the onions. If you’re not using bacon, you can use 1-2 tablespoons of oil or butter.