Baked beans are a staple for certain occasions, however, the high dose of sugar in them makes them not GAPS compliant – until now.
This recipe is tried and true with GAPS and non-GAPS folks both. If you tolerate navy bean, this one is worth a try.
First place a one pound bag of navy beans in a large bowl. The beans will expand so the bowl needs to be 2/3 larger than the beans occupy. Fill the bowl with water and add 2 tablespoons of apple cider vinegar, with the mother like this one. Let the bean soak in the bowl 16- 24 hours.
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Many people debate the need to soak beans.
Archivos Latinoamericanos De Nutritione reported a study entitled The domestic processing of the common bean resulted in a reduction in the phytates and tannins antinutritional factors, in the starch content and in the raffinose, stachiose and verbascose flatulence factors saying, “A decrease in the phytate content of the beans (85%) with use of soaking was observed.”
The Journal of Food Science and Technology reported a study which found, “Soaking studied red beans before utilization will increase their nutritive value.”
Plant Foods For Human Nutrition reported a study saying, “The removal of oligosaccharides was higher in legumes cooked in alkaline solution than in water.”
Toxins reported, “Phytate also has been shown to inhibit digestive enzymes such as trypsin, pepsin, α-amylase and ß-glucosidase. Therefore, ingestion of foods containing high amounts of phytate could 
theoretically cause mineral deficiencies or decreased protein and starch digestibility. Phytate is fairly heat stable, but can be removed by soaking or fermentation.”
The key to adding sweetness to these baked beans is licorice root tea in the cooking stock. After the beans have soaked, put them in a dutch oven with two quarts of previously prepared meat stock. To the top of the pot add 2 sachets of licorice root tea. To make each sachet fill an unbleached coffee filter with as much licorice root as will fit so that you can still tie the coffee filter closed. I simply gather the coffee filter together and wrap thread around the top, just wrapping it around and around, not even tieing it together.
- 1 lb navy beans, properly soaked 26-24 hours
- 2 quarts meat stock
- 2 sachets licorice root
- 2 pounds pork belly preferably from a pastured pork
- 4 onions, chopped
- 1 teaspoon pepper
- 2 teaspoons mineral salt
- 1/2 cup local honey
- 2 teaspoons ground mustard
- 2.5 tablespoons apple cider vinegar
- 18 ounces organic tomato paste
- 8 ounces organic tomato sauce
- 1 organic red pepper, chopped
- 1 organic green pepper, chopped
- Soak navy beans in a dutch oven with apple cider vinegar. After soaking 24-32 hours, drain and rinse beans. Put beans back in the dutch over, add 2 quarts meat stock. Put the 2 sachets of licorice root in the pot. Cook on low for 2 hours. Remove sachets, add all other ingredients minus one pound of pork belly which is being saved to top the dish. Continue cooking for as long as you like. Some people prefer them immediately after adding the other ingredients, others prefer them cooked for many more hours. Pour the beans into a 9 x 13 pan and top with the second pound of pork belly. Sprinkle salt and pepper on top of pork belly. Cook at 350 degrees for 45 minutes or until the bacon is cooked. The flavor of the beans is better the next day, after refrigeration.
“GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride. The right of Dr. Natasha Campbell-McBride to be identified as the author of this work has been asserted by her in accordance with the Copyright, Patent and Designs Act 1988
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I am going to try these beans but with turkey or beef bacon. And I personally digest beans better with a 24 hour soak. Thanks for sharing.