Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Slow Cooker Boston Baked Beans

SERVES 7 / PREP: 10 MINUTES, PLUS OVERNIGHT TO SOAK / COOK: 7 TO 8 HOURS / TOTAL: OVERNIGHT, PLUS 7 TO 8 HOURS, 30 MINUTES

Many people love baked beans as a side dish but the traditional versions are loaded with sugar and greasy fat from bacon. This recipe is healthier and is tastier than any canned version you will find at the grocery store. It requires a day of preplanning since you need to soak the beans overnight—but it takes about only 10 minutes to throw together since you probably have most of these basic ingredients in your pantry already.

½ pound dried pinto beans

1 (15-ounce) can tomato sauce

1 ¾ cups water

2½ tablespoons low-sodium soy sauce or Bragg Liquid Aminos

2 tablespoons apple cider vinegar

1 tablespoon molasses

1 tablespoon ground cumin

2 teaspoons minced garlic

1½ teaspoons Chili Powder (here)

½ teaspoon onion powder

¼ teaspoon dried mustard powder

¼ teaspoon salt

1 In a medium bowl, cover the beans by at least 2 inches with enough cold water. Cover, refrigerate, and soak overnight.

2 Drain and rinse the beans in a colander or sieve.

3 In the slow cooker, combine the beans, tomato sauce, water, soy sauce, vinegar, molasses, cumin, garlic, chili powder, onion powder, mustard powder, and salt. Cover the slow cooker, and cook the beans on low for 7 to 8 hours. The beans are done when the sauce is thick and the beans are tender.

4 Turn the slow cooker temperature to warm and let the baked beans sit for 30 minutes prior to serving.

Did you know? Beans are an excellent source of soluble fiber. Soluble fiber is important for heart health since it helps transport cholesterol out of the body. Include a serving of beans or legumes in your diet several times per week to help control blood cholesterol levels.

Per Serving (½ cup): Calories: 136 Total fat: 0g Sodium: 606mg Total carbs: 26g Sugar: 5g Fiber: 6g Protein: 8g

Post-Op Servings

image ¼ cup image image ½ cup