Homemade Baked Beans

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

100ml water

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



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