top of page
Search

The benefits of the humble Baked Beans - Group talk - Week Commencing 22nd January 2023.



Baked beans are made from Navy Beans (a variety of Haricot beans) these are harvested in South America and were exported to Europe back in the 16th century. They have been a staple food in British Pantrys since Henry J Heinz created them over 150 years ago.


What makes Baked Beans, Baked Beans. The legume, Haricot beans contribute to 51% of each and every can of Baked beans, the beans are soaked in a tomato-based sauce, which is made up from;

  • Tomatoes (34%)

  • Water

  • Sugar

  • Spirit vinegar

  • Modified Cornflour

  • Salt

  • Spice extracts

  • Herb extracts

There are no artificial colours, preservatives or flavours, they are also naturally low in fat, please however check the nutritional information on all different makes and don't always beleive no added sugar is healthier for you, as often replaced by Xylitol. (Xylitol is a natural sugar alcohol found in plants which is toxic to dogs. Xylitol side effects in humans reported; raise blood glucose levels, constipation, gas, bloating, diarrhea, nausea,aggrivate IBS, to name a few.)


Baked beans are packed with Fibre, low in Fat and Calories, making them an excellent source of plant-based Protein, they are also packed with micronutrients, such as Iron, Zinc and Vitamin B (Folate).


Baked beans (Beans and Pulses) have been linked to a reduction in Low-Density Lipoprotein (LDL) i.e. Bad Cholesterol levels.


Baked beans contribute;

  • As 1 of you 5 a day

  • Plant-based protein 19% of our daily (RI) Recommended Intake (i.e. 4.7g per 100g's)

  • Fibre 3.7g per 100g's

  • Fat 0.2g per 100g's

  • Less than 0.1g are Satuated Fats

  • Carbohydrates 12.5g per 100g's (4.7g Sugar)

  • Folic Acid (Vit B9) 12% of RI

Making your own Baked beans are even healthier for you;

Homemade Heinz Baked Beans


Ingredients

Beans - choose which beans you would prefer:

  • 400 g dried Navy beans (aka Haricot) or other white beans

  • 3 x 400g/14oz cans harricot/navy beans, cannellini or any white beans , drained

Baked beans:

  • 500 ml Vegetable stock

  • 250 ml water

  • 2 tsp Worcestershire sauce

  • 6 tbsp ketchup or Aussie/British tomato sauce (Note 3)

  • 2 tbsp tomato paste

  • 3 tbsp brown sugar

  • 1 tbsp apple cider vinegar

  • 1/2 tsp garlic powder

  • 1/2 tsp onion powder

  • 1/2 tsp black pepper

  • 1 tsp salt

Sauce thickening:

  • 8 tsp cornflour / cornstarch

  • 65 ml water

Instructions

Cook dried beans:

  • No need to do these steps if using canned beans, start with Step 1 under "Baked Beans" below.

  • Soak beans in a big bowl of water for 8 - 24 hrs, then drain.

  • Skim foam - Place beans in a large pot of water over high heat. Bring to a simmer, then skim off foam.

  • Simmer Reduce heat so it's simmering gently (medium or medium low). Partially cover with lid (leaving a crack for steam to escape), then cook for 1 - 1.5 hrs until just tender. (Start checking at 45 min). Beans should be still slightly firm on inside (they're cooked more in the sauce). Drain, use per recipe.

Baked Beans:

  • Mix - Place all Baked Beans ingredients in a pot (except beans) and stir, then add beans.

  • Simmer - Bring to a simmer, then lower heat to medium low and simmer for 20 minutes, without the lid. Stir every now and then so the beans don't catch on the bottom of the pot.

Thicken sauce:

  • Mix cornflour with water. Pour into pot while stirring, then cook for 2 minutes until sauce thickens - it will thicken quickly. (Note 3)

  • Check for salt: Taste and add more salt if needed.

  • Serve it the traditional way - piled over hot buttered toast. Or ladle into bowls, eat with a spoon and dunk in hot crusty bread! Popular breads - simple crusty Artisan bread, Irish Soda Bread (No yeast) and No Yeast Sandwich Bread


Baked beans are suitable for all dietry plans, such as Gluten Free, Vegetarian and Vegan diets. However tinned Baked beans are higher in sugar and salt than homemade versions.


In Group we cooked - Baked bean Shakshuka - BBC Food Recipe


Resources:







7 views0 comments
Post: Blog2_Post
bottom of page