Baked Beans Made with Sprouted Navy Beans

Baked beans are a summer staple! But traditional canned beans are full of sugar and can have MSG. They can also cause flatulence because they are not sprouted. These baked beans are sprouted for maximum nutrition. This recipe also uses real ingredients for a full flavor baked bean! Unlike traditional baked beans, there’s no processed sugars.

These beans are not GAPS legal because of the molasses and maple syrup. They are however gluten and dairy free. These are based on the Nourishing Traditions recipe by Sally Fallon. I wanted to try this recipe as is but I think it would also be delicious to fry bacon and peppers alongside the onions to add into the bean mixture.

This recipe takes a lot of time to make - like two days time! It doesn’t require a lot of active time in the kitchen, however you do need to plan ahead for when you want to enjoy them.

Serve these beans alongside other summer favorites, like barbecue meats or mayo-free deviled eggs for a Real Food BBQ!

Ingredients for Sprouted Baked Beans:

• 4 cups navy beans, sprouted

• ½ cup lard or butter

• 1 onion

• 3 cloves of Garlic

• Filtered Water

• 1 7 oz can of tomato paste

• 3 tbsp naturally fermented soy sauce

• 3 tbsp vinegar

• ¼ cup maple syrup

• ¼ cup molasses 

• 1 tsp Sea Salt

Directions for Sprouted Baked Beans:

24 hours before, soak the beans in filtered water. Rinse every 12 hours until they grow sprouts.

Bring a large pot of water to boil on the stove. You want to add enough water to cover the beans.

Rinse the beans again, moving them in the water with your hand. You want to remove as many of the skins of the beans as you can.

Add butter or lard to a large cast iron pan. When melted, add in chopped onion. 

Measure out 4 cups of sprouted beans into a large pot. If you have a large quantity of leftover beans that you have sprouted, I suggest freezing them as is in 2 or 4 cup increments OR making another bean recipe like refried beans or chili. 

Add enough filtered water to cover the beans in the pot. Bring to a boil. 

Skim the skins off the top of the beans as they float to the top. Preheat the oven to 350.

When the beans are boiling, add in the remaining ingredients.

If your large pot is not oven safe, place your beans in a large oven safe dish. Or if you’re like me and can’t find your large oven safe dish, two smaller ones are fine.  

Place the beans in the oven for about 6 hours. 

In Colorado, I had to stir and add about a half to a full pint of water to the beans every hour. Make sure you watch them so they don’t burn to the bottom of the pan. These take a lot of water!

After about six hours or when the beans are soft, take them out of the oven and enjoy!

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Author: The Be Well Clinic

Prep time: Cook time: Total time:

Ingredients:

• 4 cups navy beans, sprouted
• ½ cup lard or butter
• 1 onion
• 3 cloves of Garlic
• Filtered Water
• 1 7 oz can of tomato paste
• 3 tbsp naturally fermented soy sauce
• 3 tbsp vinegar
• ¼ cup maple syrup
• ¼ cup molasses
• 1 tsp Sea Salt

Instructions:

1. 24 hours before, soak the beans in filtered water. Rinse every 12 hours until they grow sprouts.
2. Bring a large pot of water to boil on the stove. You want to add enough water to cover the beans.
3. Rinse the beans again, moving them in the water with your hand. You want to remove as many of the skins of the beans as you can.
4. Add butter or lard to a large cast iron pan. When melted, add in chopped onion.
5. Measure out 4 cups of sprouted beans into a large pot. If you have a large quantity of leftover beans that you have sprouted, I suggest freezing them as is in 2 or 4 cup increments OR making another bean recipe like refried beans or chili.
6. Add enough filtered water to cover the beans in the pot. Bring to a boil.
7. Skim the skins off the top of the beans as they float to the top. Preheat the oven to 350.
8. When the beans are boiling, add in the remaining ingredients.
9. If your large pot is not oven safe, place your beans in a large oven safe dish. Or if you’re like me and can’t find your large oven safe dish, two smaller ones are fine.
10. Place the beans in the oven for about 6 hours.
11. In Colorado, I had to stir and add about a half to a full pint of water to the beans every hour. Make sure you watch them so they don’t burn to the bottom of the pan.
12. After about six hours or when the beans are soft, take them out of the oven and enjoy!

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Real Food Seven Layer Dip

I don’t know about you, but I grew up loving seven-layer dip! It was the best day ever when my mom would put it together and throw it in the oven to warm. Usually it was for a party or potluck we were attending, but sometimes she made it just for us, for lunch!

One day recently I was missing it, then realized how easy it would be to make it the real-food way! It’s an amazing mix of fats and fresh vegetables, with some beans to make it even more sustaining! If you make a large batch of sprouted refried beans and freeze them, the first layer of this recipe is as simple as pulling those beans to defrost. Then the rest of the layers just flow!

If you can’t eat chips right now, don’t worry! You can use sliced vegetables like peppers, cucumbers or zucchini as your “chip.” Mmm… delicious!

Enjoy!

Ingredients for Seven Layer Dip

• Sour Cream

• Sprouted Refried Beans

• Guacamole

• Pico de Gallo

• 4 oz. White Cheddar, Pepperjack or Havarti Cheese

• 12 Black Olives

Directions:

Preheat oven to 350.

In a large serving dish, add a layer of refried beans. If you make them specifically for this recipe, allow them to cool before you add the additional layers.

Add a layer of guacamole, then a layer of sour cream. Spread each layer evenly without pressing too hard or you’ll squish it into the layer below.

Spoon your pico de gallo over the top. Try to avoid getting too much of the water onto the dip.

Top with grated cheese. You want a white cheese; most yellow cheeses contain artificial coloring. Grate it yourself to avoid preservatives.

Slice olives and tomatoes and sprinkle over the top.

Pop the dip into the oven for 10-15 minutes just to heat it. You can serve this cold, but warmed is just so much better!

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Seven Layer Dip

Author: The Be Well Clinic

Prep time: Cook time: Total time:

Ingredients:

• Sour Cream
• Refried Beans
• Guacamole
• Pico de Gallo
• 4 oz. White Cheddar, Pepperjack or Havarti Cheese
• 12 Black Olives

Instructions:

1. Preheat oven to 350.
2. In a large serving dish, add a layer of refried beans. If you make them specifically for this recipe, allow them to cool before you add the additional layers.
3. Add a layer of guacamole, then a layer of sour cream. Spread each layer evenly without pressing too hard or you’ll squish it into the layer below.
4. Spoon your pico de gallo over the top. Try to avoid getting too much of the water onto the dip.
5. Top with grated cheese. You want a white cheese; most yellow cheeses contain artificial coloring.
6. Slice olives and tomatoes and sprinkle over the top.
7. Pop the dip into the oven for 10-15 minutes just to heat it. You can serve this cold, but warmed is just so much better!

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Sprouted Refried Navy Beans Recipe

Beans make everything delicious! The old adage about beans isn’t true. If you’re worried about the unsightly smells and noises that beans so often bring, worry no more. The reason that beans are known for producing flatulence is because of the strong anti-nutrients present in the bean seed. Once you properly prepare these beans, the anti-nutrients are no longer present so there’s no reason for any symptoms.  When they’re properly prepared and you can tolerate them, navy beans are a good addition to your diet. If you do experience flatulence while eating the beans, it means your body is not ready for the starch and you still have work to do on your gut flora. 

Even if you are tolerating them well, remember that beans are a starch and should always be consumed alongside a generous amount of animal fat. 

These are great served with anything that has a Mexican theme with them. I like them next to eggs, like a Huervos Rancheros sort of feel.

You can freeze this recipe into smaller portion sizes so that you can pull it out quickly to use as a side for a meal. I tried freezing this in muffin tins since they are about the correct proportion of a serving of beans. I lined the muffin tin with unbleached large baking cups and then scooped beans into them. I let them freeze over a weekend and then took them out of the muffin tin and placed them in a gallon bag to protect them from freezer burn. 

Makes about 12 servings

Ingredients for Sprouted Refried Beans

• 6 cups sprouted navy beans

• ½ onion

• ½ jalapeno

Directions for Sprouted Refried Beans

Add sprouted navy beans to a large pot.

Bring to a boil and cook for about 2 hours until the beans are very soft. The beans will foam as they cook. You can skim the foam and the extra bean pods off of the top if you’d like. Just be sure not to scoop out any of your good sprouted beans!

Add onion and jalapeno into the pot once beans are soft. If too much water is gone, add a little bit into the pot so you don’t scorch the beans on the bottom of the pot. 

Immersion blend the beans when they are soft. They should be smoother but still have a little bit of texture to them.

Put them back on the stove. Stir frequently for five minutes over medium high heat to evaporate the liquid.

This is the basic refried bean recipe.

My favorite way to eat these is to add a cup of beans to a cast iron skillet. Add in a half a stick of butter. Cook together until well mixed.

Add a fried egg and a few softened pepper pieces. 

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Sprouted Refried Beans

prep time: cook time: total time:

ingredients:

• 6 cups sprouted navy beans
• ½ onion
• ½ jalapeno

instructions:

How to cook Sprouted Refried Beans

1. Add sprouted navy beans to a large pot.
2. Bring to a boil and cook for about 2 hours until the beans are very soft. The beans will foam as they cook. You can skim the foam and the extra bean pods off of the top if you’d like. Just be sure not to scoop out any of your good sprouted beans!
3. Add onion and jalapeno into the pot once beans are soft. If too much water is gone, add a little bit into the pot so you don’t scorch the beans on the bottom of the pot.
4. Immersion blend the beans when they are soft. They should be smoother but still have a little bit of texture to them.
5. Put them back on the stove. Stir frequently for five minutes over medium high heat to evaporate the liquid.
6. This is the basic refried bean recipe.
7. My favorite way to eat these is to add a cup of beans to a cast iron skillet. Add in a half a stick of butter. Cook together until well mixed.
8. Add a fried egg and a few softened pepper pieces.

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