(from The Great Cholesterol Myth Cookbook by Jonny Bowden, PhD and Steven Sinatra, MD)
The humble baked bean is the perfect breakfast food! Navy beans—used in this recipe—are a nutritional powerhouse of plant protein, fiber, iron, magnesium, copper, and calcium that supports cellular energy and an overall healthy metabolism. The pureed tomatoes are tasty and also a good source of the antioxidant lycopene. You’ll love the savory and flavorful addition of the herbs and spices that enhance the cardioprotective benefits of this dish.
2 cups dried navy beans
2 tablespoons extra-virgin olive oil or ghee
2 cups chopped onions
1 clove garlic, minced
2 cups tomato puree
½ cup organic honey
2 tablespoons apple cider vinegar
1/4 teaspoon ground nutmeg
½ teaspoon ground cinnamon
3 bay leaves
½ teaspoon each: ground turmeric and cumin
¼ teaspoon each: black pepper and salt (Celtic or sea)
Soak the beans overnight. Drain and rinse under cold water. Add the beans to a large pot, cover with water, and bring to a boil. Reduce the heat to a simmer and cook for up to 2 hours.
Preheat the oven to 300 degrees
Drain the beans and place them in a large casserole dish, in a small skillet, heat the oil or ghee and sauté the onions and garlic until browned, about 3 or 4 minutes. Add the onions and garlic to the beans and combine. With the lid on, bake the beans for 3 hours, stirring frequently. Check the moisture level and water if needed. After 3 ½ hours, remove the cover and bake for another 30 minutes.
Yield: 1 quart – approximately 8 servings
Note: the insoluble fiber in baked beans is not fully digested but moves into the large intestine or colon, where friendly bacteria thrive on it to produce beneficial B-complex vitamins, enzymes, and short-chain fatty acids.