Homemade Baked Beans Recipe (GAPS, Real Food)

Dried beans are a nutrient dense food that is often overlooked! This Homemade baked beans recipe is a great way to use dried beans = budget friendly!  Plus, these are GAPS legal and a delicious real food recipe!

Dried beans are a nutrient dense food that is often overlooked!

Per serving dried beans are exceptionally high in the amount of protein and fiber they provide.

In a book that is now out of print “Food Habits in Later Life Study”, it was found that for every 20g intake of legumes (which included dry beans), the risk ratio of death was reduced by 6% in the older people (aged 70 and older) studied!

There is a big difference in the taste and look of dried beans but amazingly, the nutritional content is very similar.

They are a nutritional powerhouse filled with protein, complex carbohydrates, vitamins, minerals and fiber.

And, this homemade baked beans starts with dried beans!

According to the Bean Institute,

They are rich in lignans, which may play a role in preventing osteoporosis, heart disease, and certain cancers. The flavonoids in beans may help reduce heart disease and cancer risk. The plant stanol esters, or phytosterols, contained in dry beans may help reduce blood cholesterol levels.

Beans are an excellent source of copper, phosphorus, manganese, magnesium and iron. While the nutritional make-up of dried beans are very similar  the one exception is the iron content.

White beans have almost twice the iron of black beans and kidney beans fall somewhere in between. Dried beans are also an excellent source of thiamin, folic acid, riboflavin and vitamin B6.

Our family really enjoys baked beans and in an attempt to find a healthy alternative to the store-bought version, I decided to use white beans because they GAPS legal, but also because they are very high in iron!

Tip For Making This Homemade Baked Beans Recipe

• Be sure to properly prepare your beans by soaking them overnight to help neutralize the phytic acid which is found in them- for more information, see Grain Preparation.
• If you are not on the GAPS or paleo diet, decrease the honey to 1/4 c. honey and add 1/4 c. molasses for a delicious dish.

Ways To Serve Your Homemade Baked Beans:

• Plain – in a bowl like soup
• Brown ground beef and add to the homemade baked beans recipe for a heartier stew
• As a side for hamburgers or other dishes
• Over Coconut Flour Biscuits, sprinkle with grated cheese and toast lightly to melt the cheese
• Use as a dip – mix with sour cream or for paleo, use coconut cream – great with fresh veggies

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5 from 2 votes

Print

Homemade Baked Beans (GAPS, Paleo)

Prep Time

10 mins

Cook Time

5 hrs

Total Time

5 hrs 10 mins

 

Warm, comforting and satisfying - nothing compares to a bowl of homemade baked beans!

Course: Side Dish

Cuisine: American

Keyword: GAPS diet, homemade baked beans recipe

Servings: 6 servings

Calories: 427 kcal

Author: Cultured Palate

Ingredients

• 3 cups uncooked white beans where to buy
• 1 large onion chopped
• 3 cloves garlic minced
• 28 oz can chopped tomatoes I blend 1/2 of them quickly in the blender
• 1/4 - 1/2 c. honey where to buy raw honey or you may use maple syrup)
• 2 tsp dry mustard
• 2 tsp sea salt
• 2 Tbsp raw apple cider vinegar

Instructions

1. Soak the beans overnight covered with water.
2. Drain the water from the beans, cover with fresh water and bring to a boil. Cook until tender.

3. Drain the water from the beans and add the chopped onion, tomatoes, honey, dry mustard, salt and vinegar.

4. Cover tightly and bake at 300F for about 4 - 6 hours - until the beans reach the desired consistency.

5. Adjust to desired sweetness. Enjoy!

Recipe Notes

Tip For Making Homemade Baked Beans

• Be sure to properly prepare your beans by soaking them overnight to help neutralize the phytic acid which is found in them- for more information, see Grain Preparation.

If you are not on the GAPS or paleo diet: use 1/4 c. honey and 1/4 c. molasses for a delicious dish.

Nutrition Facts

Homemade Baked Beans (GAPS, Paleo)

Amount Per Serving

Calories 427 Calories from Fat 9

% Daily Value*

Total Fat 1g 2%

Sodium 985mg 41%

Potassium 2238mg 64%

Total Carbohydrates 83g 28%

Dietary Fiber 16g 64%

Sugars 21g

Protein 24g 48%

Vitamin A 3.1%

Vitamin C 17.1%

Calcium 31.1%

Iron 68.7%

* Percent Daily Values are based on a 2000 calorie diet.

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Dina-Marie, RN and founder of Cultured Palate has learned the importance of diet for health - the hard way! As the mom of 10, and leaving the corporate world to start a vineyard, she knows the value of simple living and you can too! Dina-Marie and Cultured Palate's medical advisors, Dr. Dalton and Dr. O'Connor, want you to have accurate information at your fingertips.