Monthly Archives: November 2011

Baked Beans

My family loves beans and we have eaten them regularly for years as a means to stretch our food budget.  So imagine our horror when all of our favorites showed up on the banned food list and left us with Navy Beans which are our least favorite.  (I will write on limas another day.)   What was the cook to do??

Navy beans just do not taste like pintos or red beans.  When push came to shove we could live without the corn chips and tortillas in our Mexican food but doing without pinto beans really put a damper on our love for this particular ethic food group.

I am not one to give up easily when it comes to food preparation.  So I went in search of Navy Bean recipes, something that did not give us a watered down pot of white bean goo. I am notorious for not following a recipe but I do own a cookbook or two, usually ones that are dated prior to microwaving instructions.    I found the following in a couple of books.  This is my GAPS/SCD approved version.

Baked Beans
2 lbs wash well to remove any dirt and then soak overnight (or up to 24 hours)  1 large chopped onion, **1 pound of bacon/fatback, 1 cup of honey, 1 tbsp of dry mustard, 1/4 tsp of ground ginger, 2 tsp sea salt, 1/2 tsp of black pepper

**one can eliminate the bacon or fatback and use a 1/4 cup of any GAPS approved oil-lard or butter being the best!**

After your beans have soaked rinse them well. In the bottom of a crock pot put in all of the ingredients and pour the beans over the top.  Cover with water.  Once your crock pot gets hot turn down on low and cook for 6-12 hours. (This can also be done in the oven baking at 250)  The longer they cook the darker the beans will get.  I soak the beans one day (24 hrs) and then put them in the crock pot at night and in the morning I have a pot of beans that can be used several ways.

Of course these are baked beans but they make terrific refried beans. There are two ways to do this… #1 heat an iron skillet then add oil (this process helps keep the beans from sticking horribly)  Put in the beans and cover for a minute or two warming  them until they are hot  (if needed add a little splash of water/stock).  I then take a wooden spoon and stir them vigorously until they are somewhat smooth (I like my refried beans with some bean texture.)  #2 you can take the hot beans out of the crock pot and put them in your mixer, splash in a bit of hot stock and blend until smooth.

Cover with cheese and you have the beginnings for a good Mexican meal!!

Refried Beans!!

Leave a comment

Posted by on November 4, 2011 in Beans, Crock Pot


Quick and Easy Broth

Foundational to GAPS/SCD are the meat broths.   When an entire family is on the diet it can be a chore to keep up with the desired amount of broth.  During the introductory diet my family did away with our morning coffee and replaced it with a cup of broth tea.  Since then we have added back in our coffee but still have our cup of soup first.

There are several ways to approach this need for a continuous pot of stock.  One can make up large batches at a time and freeze or refrigerate it. (Stock with a good layer of fat on top will store in the refrigerator for several weeks.) The problem with freezing is that you have to thaw it in order to heat it up and some times we forget to put things out of the freezer… Storing it in the refrigerator takes up valuable space. Both of these are issues for me.  I usually make a fresh batch each night while I am sleeping. 

I load up my crock pot with frozen meat, bones, or whatever I am using at the time, add some water, toss in some salt and pepper and go off to bed.  By early morning the house begins to smell like soup and by the time everyone is rising, the first course to breakfast is piping hot and ready. (We eat eggs a bit later on in the morning.)  And most of the time what I cooked overnight is also our dinner and perhaps even our supper.  Three meals in one, that is my idea of easy meal prep.

Now, here is an unusual thing that I discovered. Meat bones can give you more than you might expect. When we cook anything with bones we pick the meat off and place the bones (skin and tissue) in a bag in the freezer.  When we get a bag of full of “used bones” we pile them in the crock pot and cover them with water.  This will result in a second pot of broth and surprisingly some times it comes out richer than the first batch. My oldest daughter speculates that something about the cooking and then freezing of the bones may break down their composition that allows for more nutrients to be released. Also because the frozen bones are often a mixture of different types of meats the flavor of the stock is enhanced.   So don’t just cook them and toss them away, save them for another day.

Leave a comment

Posted by on November 3, 2011 in Uncategorized