Nourish - Beat the Breakfast Blues: Healthy Ways to Start Your Day – Home-made Baked Beans
Today on day 5 of our Beat the Blues Breakfast series I will be showing you how to make super healthy mouth-wateringly good home-made baked beans.
Gently draped over a freshly toasted slice of organic rye bread, wafting their sweet scent into your nose holes, baked beans are always a fantastic breakfast option to go with… just thinking about them makes me salivate!
serving 2 (or one very hungry person!)
- 1 Tsp ghee/coconut oil/olive oil
- Approx. 1/2 Cup of dried cannellini or butter beans or 1 x 400g tin of cannellini or butter beans
- ½ Onion
- 1-2 cloves garlic (depending on how garlicky you like it!)
- 1 x 400g Can of tinned chopped tomatoes
- A good squirt of tomato puree
- 1 tsp – 1 tbsp smoked paprika – personally, I use LOADS of smoked paprika, but some people don’t like it too hot, so start with 1 tsp and taste test to see if you want more.
- ½ tsp ground cumin
- ¼ tsp cayenne pepper
- 1 tsp mixed herbs/herbs de Provence/Oregano or Pasley
- pinch salt
- splash of balsamic vinegar
- 1 tsp coconut sugar
- small handful of fresh basil
How to Cook Dry Beans (if using)
- Soak your beans in double the amount of water that you have to beans. Dried beans swell up a lot so you want to make sure you have enough water to cover them!
- Leave the beans to soak for about 12 hours or overnight.
- Once they have soaked, drain the old water and put into a pan and cover with cold water.
- Add a strip of Kombu to help break down the beans enzymes and make them more digestible. This also adds extra nutrients and minerals to your dish giving you a double whammy of goodness.
- Boil for about1h 30 (or whatever it says on the beans packaging) – Test one for softness and then drain (remembering to remove the kombu strip too!)
If using tinned beans, leave them aside and go on with the next step.
- In a pan, fry (or sauté in water) onions and garlic until clear.
- Add in your spices and mix together, leaving it to fry off for a minute or two.
- Then add the tinned tomatoes and tomato puree and give a good mix.
- Add the beans, coconut sugar, dried herbs and splash of balsamic and let it simmer for about 15 -20 minutes.
I often add a bit of water to the beans if they’re not totally covered. You don’t want to burn your beans to the bottom of the pan!
- I would taste test about now and make sure the flavours are about right or if they need more time to infuse through the dish and then add salt and pepper and leave for a tad longer.
- Taste test again and then pop your toast under the grill because breakfast is but a sniff away!
- Pour your beans over your deliciously buttered toast and sprinkle some fresh basil on top.
If you’re feeling decadent, you could blob a drop of sour cream on top.
- Eat up!
Traditionally haricot beans are used to make baked beans, but I have become a devoted fan of alternating between using butter beans and cannellini beans.
I love the texture and chunkiness of butterbeans in this recipe, and they give a real heartiness to the dish.
Alternatively, you could use cannellini beans which are smaller and when cooked have a fluffy texture with a slightly nutty, mild flavour.
Grab our other blues-busting breakfast recipes:
• Chia Pudding
• Probiotic Muesli and Chia Pudding with Acai Topping
• Veggie Frittata
• Green Smoothie
• An Ode to Green Kitchen Stories’ Banana & Blueberry Pancakes
• Happy Pear – Bircher Muesli / Overnight Oats
– Emily Nöth
*Please note that while we are knowledgeable about our products and nutrition, this blog should never be a substitute for medical advice and attention.