Your typical can of baked beans contains a whopping 18g of sugar! That’s 3 times the amount of recommended sugar intake per person per day as advised by the World Health Organisation. If you share a can of beans between 2, you’ve already eaten 50% more than your daily allowance of sugar for the day and that’s not even counting everything else you have eaten that may contain even more hidden sugars. My solution – make your own. Super easy and takes around 15 minutes. I’ve used canned goods in this recipe for ease but if you want to use fresh tomatoes and pre-soaked dried beans, that’s even better. Beans are super nutritious and loaded with healthy fibre and coupled with lycopene loaded tomato sauce are a super balanced and healthy meal. It’s also meal that kids are happy to eat.
Healthy Baked Beans
- 1 clove garlic, minced.
- 1 dash extra virgin olive oil.
- 1 400g can organic peeled tomatoes
- 1 teaspoon balsamic vinegar
- 1/2 teaspoon honey
- 1 teaspoon Mixed italian herbs
- 1 400g can organic cannellini beans
- 2 salt and pepper to taste
- Place a dash of olive oil into a small pot on low heat and add the garlic. Cook until the garlic sizzles a bit and you can start to smell it's lovely aroma.
- Add the can of tomatoes along with the balsamic vinegar, honey and herbs (if you prefer to use fresh herbs such as parsley, oregano or basil, wait until just before serving and add to the sauce). Heat until the tomatoes are bubbling then reduce heat to simmer for 10-15 minutes.
- Drain the cannellini beans into a colander and rinse thoroughly with filtered water. Add the beans to the tomato sauce.
- Season with salt and pepper to taste and add the fresh herbs if using. Continue to simmer until the beans are heated through.
- Serve in any of the ways you usually serve baked beans. I like mine on fresh baked wholegrain sourdough bread with a poached egg on top - yum!