Who doesn’t love baked beans on toast? It is comfort food at its best and this healthy sweet and smoky version will balance your blood sugar levels and as a result your mood. In other words, it will make you feel good.
Enjoy it guilt-free for breakfast, lunch or dinner.
(serves 2 hungry people)
1 Tbsp coconut oil
3 garlic cloves, minced
1 heaped Tbsp tomato paste
½ tsp smoked paprika
1 tsp fresh thyme leaves
½ Tbsp brown sugar or Xylitol
1 Tbsp soy sauce
Squeeze of fresh lemon juice
Large pinch white pepper
Pinch ground cinnamon
1 tsp Worcestershire sauce
1/3 tsp Allspice
1/3 teaspoons ground ginger
1 Large tomato, finely chopped
1 can mixed beans or simply mixed beans of your choice (drained and rinsed)
Salt, to taste
Heat a saucepan over medium heat and fry the garlic for a minute or two.
Then add the rest of the ingredients except the tomato and beans and cook for a few more minutes.
Mix in the tomatoes and beans and simmer on low for +/- 10 – 15 minutes or until the tomatoes are soft.
Adjust the seasoning and serve on toasted sourdough bread, drizzled with extra virgin olive oil and rubbed with a piece of raw garlic. Yum.
- These baked beans freeze very well up to 3 months.
- Omit the bread and enjoy it with a baked egg and/or smashed avocado and fresh coriander leaves