Wednesday, February 20, 2013

Maple Hickory Baked Beans

Baked beans have always been one of my faaaavorite foods. So, you've got beans (which are always awesome by themselves) but *then* you smother them in molasses and brown sugar!! What can be wrong with that picture? The answer is nothing. And I really don't think there's anything more warm and hearty than sitting down with a big bowl of baked beans on a cold, snowy winter day (which we've been having plenty of up here in the northeast as of late...). To substitute the whole ham/bacon shoulder part of the baked beans in this veggie/ vegan friendly version, I used hickory liquid smoke (find it in the sauce/ vinegar/ oil seciton of the grocery store) and to kick it up another notch I decided to use maple as well. This recipe is ultimately phenomenal.



Maple Hickory Baked Beans 
*I used a 1 qt slow cooker, so adjust recipe to the size of yours...or use your oven instead! Directions below...
2 15 oz cans white beans (cannelini, navy, great northern, use whatever!)
1 TB olive oil
1 small onion
8 oz tomato sauce
3 TB blackstrap molasses
1/4 cup maple sugar (sub brown sugar if you can't find/ don't want maple)
2 TB  mustard powder
2 TB raw apple cider vinegar
1 TB hickory flavored liquid smoke
salt
pepper

1. Place oil in crockpot and turn on low heat. Chop the onion and add it to the oil mixture.
2. Add the beans, tomato sauce, molasses, apple cider vinegar and liquid smoke. Mix to combine.
3. Add the maple sugar and mustard powder, then mix thoroughly.
4. Cook the beans on low for 8-10 hours.
5. Salt and pepper to taste. And enjoy!

*For non-crockpot users just use a casserole dish and cook the beans on 300 degrees for 6-8 hours. Make sure to cover the casserole with tin foil so they don't burn!

Health Benefits!!
White Beans- High in protein and fiber, they contain molybdenum which helps detoxify the body, high in zinc, copper, magnesium, and contain skin-protecting antioxidants.
Blackstrap Molasses- Yes, a sweetener that is GOOD for you! Unrefined and delicious, blackstrap molasses is a great source of iron (2 tsp provides you with a wopping 13% of your daily intake), it is also high in calcium (2 tsp will provide you with almost 12% of your daily intake). Also a good source of copper and manganese.
Raw Apple Cider Vinegar- helps detox the body, very rich in potassium, helps break down excess fats in the body, rich in acetic acid.

Sources:
 http://www.healwithfood.org/health-benefits/white-beans-navy.php
http://www.eatingbirdfood.com/2012/02/health-benefits-of-apple-cider-vinegar-acv/


1 comment:

  1. Good sharing, for healthy purpose, apple cider vinegar (ACV) helps to boost metabolism, blocks the body’s storage of dietary fat plus breaks down and dissolves existing body fat. A study at Australia’s University of Sydney in which subjects who consumed two tablespoon of ACV daily experienced fewer surges and crashes in blood sugar levels. Read more at:
    http://kidbuxblog.com/apple-cider-vinegar-acv-helps-to-boost-metabolism/

    ReplyDelete