05 July 2010

Beans, beans are good for the heart

Wow – how did it get to Monday already? Sunday disappeared before my eyes, although I did make a good dent in my to do list.

Today I even managed to find enough spare time during daylight hours to fit in a long run. 10km later and I was feeling revived. If only all weeks could start with a long run in the sunshine.

Tonight’s Mystery Box ingredient also did not fail to please…

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Navy beans!

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Did you know? Navy (or haricot) beans are rich in cholesterol-lowering fiber, as well as folate, manganese and protein. Navy beans are also of particular benefit to individuals who suffer from diabetes, as they help balance blood sugar levels in the body, while providing steady, slow-burning energy.

One dish immediately sprang to mind when I drew this ingredient….baked beans! After all, there is nothing wrong with having this usual ‘breakfast’ dish for dinner is there???

The beans were simmered with the other ingredients for 2 hours, making the house smell divine (and my stomach rumble in anticipation!)

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Served with cheesy GF bread.

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Oh my – the beans were sweet and hearty, and a perfect way to start the week.

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Next time I would probably leave the beans to simmer for even longer as they could have been a little softer.

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But the sticky sweet flavours of the maple syrup and the mustard really made this dish a winner.

Baked beans (serves 4 to 5) – based on Angela’s version here.

  • 5 cups soaked navy beans
  • 1 onion, chopped
  • 4tbs maple syrup
  • 3tbs dijon mustard
  • 2tbs apple cider vinegar
  • 2 tins diced tomatoes
  • 2 bay leaves
  • 8 mushrooms, quartered
  1. Preheat oven to 180C.
  2. Sautee onion in a large saucepan until soft.
  3. Add maple syrup, mustard, vinegar and stir to combine.
  4. Add beans, tomatoes, mushrooms and bay leaves.
  5. Bring to the boil.
  6. Cover and bake in the oven for 2 hours (stirring every 1/2 hour).

Overall, a wonderful start to the week. Must make another batch asap!

What about you? Do you like baked beans? What do you like to serve them with?

Happy Baking :)

23 comments :

  1. The smell of baked bean makes me gaggy. :p I try not to touch Rish's bean or egg plates

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  2. These sound fantastic. I love homemade baked beans, but not the tinned ones. I slow bake mine too with a bit of smoked speck or ham on top to get a richer flavour. Have you ever used liquid smoke as an ingredient?

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  3. we had baked beans last night too! I love them with 100% stone ground corn tortillas and SALSA. YUM!!

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  4. I wish I could eat beans and have tried since childhood but I can't stand the texture. Everytime I work and work at it and finally get some down, I end up sick. I think that might be why I failed at going all veg. Legumes are pretty esssential to the protien issue.

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  5. I've never been a fan of canned baked beans but I adore maple syrup, dijon mustard, vinegar, and mushrooms, so this looks well worth a shot! Thanks for the recipe! :)

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  6. My favorite bean dish has got to be refried beans. Mmmm...

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  7. I LOVE baked beans but have never tried to make them - these seriously look amazing! I think if I could, I'd eat baked beans and grilled corn on the cob for a lot of meals :)

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  8. mmm I love baked beans - esp with maple syrup and mustard but one of my best versions was a baked beans soup - always love them with toast but also as part of a good vego fry up - in fact why I go for brunch I will often judge a cafe is ok if I can get beans on toast with extras.

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  9. I love baked beans... as in, I would be happy just eating a big old bowl of them for a meal :-P. But baked beans, corn bread and some sauteed greens (like swiss chard or collard) make an excellent combo!

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  10. I once made baked beans, and I had the same issue - they could have cooked for longer so they'd soften. They seemed almost crunchy to me, and unfortunately, it's kept me from making them from scratch again. I do love baked beans, so I ought to try another time.

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  11. I loooove baked beans. Heinz that is :P Over here they just call them "beans", so it took ages to figure out what they meant!!

    I've never tried to make my own - this is a most inspiring recipe! x

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  12. I'm loving all these great recipes your coking up with for the mystery box. everything looks scrumptious and healthy. yummo!

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  13. I've never been excited by baked beans... I like my navy beans in soup! With kale! And lemon zest! And zucchini! OK, OK, I like Minestrone, obviously...

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  14. I love baked beans! I'll have to try this! And your cookies from Saturday--I love the idea of using fruit as sweetener. I haven't been baking since it's been so hot but I have been bookmarking some of your recipes so I can try them.
    Oh and I'd love to see some pictures of kangaroos!

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  15. I'm not a huge fan of baked beans, but long runs in the sunshine do sound like a great way to kick off the week :)

    Also, your blog has received the Sunshine Award. Stop by my blog to pick it up :) Congrats!

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  16. Why are they called navy? Hmm.

    I'm not a big bean fan, but these look good!

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  17. Hi!! I found your blog through thewellnesswar.blogspot.com.

    I love the baked beans recipe - I'm always looking for new veggie bean recipes! Your Mystery Box idea is genious....love it!

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  18. Baked beans are the best! I love them over grilled chicken.

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  19. Wow that looks sooo good! Thanks for the great recipe :-D

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  20. I love baked beans but only really the home made ones made with a bacon hock and cooked in a pressure cooker so that the flavours meld beautifully and the meat becomes tender :)

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  21. I love baked beans. Any way you serve them...they make me so happy. They're such a great comfort food.

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  22. Remember never to add salt to dried beans until they have finished cooking, or they won't soften properly.

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