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.