Maria Rickert Hong May 6, 2016

GAPS Barbecue Baked Beans

Kids will love these GAPS barbecue baked beans, and you can bring them to a summer barbecue party, too!

You know not to use canned foods, right? Cans are lined with BPA, an endocrine disruptor.

It’ll take a little longer to soak and cook these beans from scratch, but it’s worth it knowing that your food is cleaner.

Serves: 8

Prep time: 10 minutes

Cook time: 1 hour, 5 minutes

Ingredients

1 medium yellow onion (diced)
1 large green bell pepper (diced)
1 clove garlic (minced)
2 cups navy beans (soaked overnight or for 8 hours; rinsed)
1 cup Paleo barbecue sauce
1/2 cup tomato sauce
3 tablespoons raw, local honey

Directions

Step 1
Preheat oven to 325 degrees.
Step 2
In a large saucepan, place navy beans and cover with an inch of water. Put lid on and heat over medium-high heat. When beans begin to foam, lower heat to low and skim off foam. Cook for an additional 30-40 minutes, or until soft.
Step 3
Place a dutch oven or heavy pot on medium heat. Heat oil, then and add onion, bell pepper and garlic. Saute until slightly softened and translucent, about 5 minutes.
Step 4
Remove from heat and add beans, barbecue sauce, tomato sauce, and honey. Stir to combine.
Step 5
Place lid on pot and transfer pot to oven. Bake for 1 hour, minimum, longer if you want a thicker sauce.

Ingredients

1/4 teaspoon Herbamare
1/2 cup extra-virgin olive oil
2 teaspoons sea salt
2 cups black beans (soaked overnight, rinsed and drained)
6 cups filtered water or homemade stock
2 tablespoons shallots (minced)
2 large red bell peppers (diced)
2 cloves garlic (minced)
1 teaspoon lime zest
3 large limes (freshly juiced)
1 bunch fresh cilantro (chopped)
2 large ripe avocados (peeled and chopped)

Directions

Place beans and water or broth into a medium-sized stock pot. Bring to a boil, then cover and put on a low simmer. Cook for 45 to 60 minutes, or until beans are tender. Drain and cool.

Place beans and all other ingredients in a large mixing bowl. Combine well and serve.

Ingredients

2 cups lentils (soaked overnight, rinsed and drained)
2 cups pumpkin, butternut squash, acorn squash or kabocha squash
2 tablespoons ghee, pastured butter or coconut oil (if you want a dairy-free version, use ghee)
3 tablespoons ground flax
2 cloves garlic (minced)
1 teaspoon sea salt
1 teaspoon freshly ground black pepper
1 teaspoon ground turmeric

Directions

Cook the squash by steaming them. Remove the skin and mash. In a food processor combine ingredients and mix.

Form into patties and cook in a skillet with butter or oil on medium heat. After several minutes, when the bottom is browned flip and cook the other side for several minutes. Serve with avocado or your other favorite toppings!

Ingredients

For the vinaigrette:

2 large lemons, freshly squeezed and zested
1 tablespoon fresh rosemary (minced)
2 pinches sea salt
1/2 cup extra-virgin olive oil

For the lentils:

3 cups carrots (peeled and coarsely chopped)
1 bunch asparagus
2 large shallots (cut lengthwise into thin wedges)
2 tablespoons ghee or coconut oil (melted; if you want a dairy-free version, use either ghee or coconut oil)
sea salt (to taste)
freshly ground black pepper (to taste)
1-1/2 cup French lentils (small greenish/black)
1 bay leaf
1 clove garlic (crushed flat but left whole)

Directions

For the vinaigrette:

In a bowl, whisk together the lemon juice, rosemary and 1 teaspoon sea salt. Slowly drizzle in the olive oil, whisking constantly until emulsified. Let stand at room temperature while you make the salad.

For the lentils:

Preheat the oven to 350F. Add the carrots, asparagus and shallots to a baking dish and drizzle with melted ghee or coconut oil and toss to coat. Season with 1/2 teaspoon sea salt and a grinding of pepper. Spread out into a single layer. Roast until browned in spots and tender but not mushy, about 30 minutes. Remove from the oven and tent loosely with aluminum foil to keep warm.

Meanwhile, in a saucepan, combine the lentils, bay leaf, garlic, and 4 cups of water and bring to a boil over a medium-high heat. Reduce the heat to medium-low, cover, and cook at a gentle simmer until the lentils are almost tender, but still slightly undercooked, 12-15 minutes. Stir in 3/4 teaspoon salt, recover and cook until the lentils are tender but still hold their shape, about 10 minutes longer. Drain the lentils in a colander placed in the sink. Discard the bay leaf and the garlic.

Transfer lentils to a large salad bowl and add the carrots and shallots. Pour the vinaigrette over the salad and toss gently to combine. Serve warm.

Ingredients

1 cup dried navy beans (soaked overnight, rinsed and drained)
3 cups filtered water
2 tablespoons ghee
1 small kombu (kelp) piece
6-8oz pastured ground beef or bison
1 large onion (peeled and diced)
1 large red bell pepper (seeded and finely diced)
2 large carrots (peeled and diced)
2 stalks celery (diced)
3 large tomatoes (chopped)
3 cloves garlic (peeled and minced)
2 teaspoons ground cumin
1 teaspoon oregano
1 teaspoon chili powder
1 tablespoon habenro or other hot sauce
1 teaspoon sea salt
1/4 cup fresh flat-leaf parsley (minced)

Directions

Discard bean soaking water. Bring beans, water and kombu to a boil. Skim off any foam that rises to the top. Reduce flame, cover and simmer for 1-1/2 hours. Add 1 tsp. sea salt and continue cooking for 1/2 hour.

In a separate pan, melt the ghee over medium heat. Saute’ the beef and onions, breaking the beef into small pieces. Add carrot, celery, bell pepper tomatoes, garlic, hot sauce and spice. Continue cooking for 5-7 minutes.

Combine sauteed vegetables and beef with the beans. Cover and cook an additional 10 minutes.

Garnish with fresh parsley.

Ingredients

1lb green or wax beans
3 sprigs dill
6 cloves garlic
3 Small fresh chili peppers (optional)

Directions

Blanch beans for 2 minutes in boiling water.

Pack beans, dill, garlic and chilis into crocks and pour in cool water, drain the water out and measure it.

Salt according to the brine ratio (3 Tbsp. sea salt and 1-1/2 Tbsp. vinegar per quart of filtered water) and cover the beans with brine.

Weight and ferment for 7-10 days at room temperature, or pack into my favorite, the Pickle Meister. Then refrigerate for up to 6 months.

Ingredients

2 cups dried navy or Lima beans (soaked overnight, rinsed and drained)
8 cups filtered water or homemade broth
3 cloves garlic (peeled and left whole)
1 teaspoon sea salt
2 lemons (zested and freshly squeezed)
3 tablespoons extra-virgin olive oil

Directions

Put beans and water/broth in a pot. Bring to a boil over medium-high heat, the reduce flame to lowest setting. Cover pot and let the beans cook at a gentle simmer until tender, about an hour.

Remove the pot from heat and let the beans cool.

Put all ingredients in a blender and blend to desired consistency. Add additional olive oil if needed.

Ingredients

1 cup almonds (soaked overnight, rinsed and drained)
1 cup French lentils (small greenish/black) (soaked overnight, rinsed and drained)
1 cup basmati rice (soaked overnight, rinsed and drained)
1 cup quinoa (soaked overnight, rinsed and drained)
1 small onion (small dice)
3-4 cloves garlic (peeled and minced)
10oz spinach, kale or Swiss chard (shredded)
1 tablespoon ghee or coconut oil
1/2 teaspoon ground cumin
1/2 cup tamari soy sauce
2 teaspoons freshly ground black pepper
2 small potatoes

Directions

In separate pots, cook quinoa, rice and lentils until very soft; the lentils take the longest to cook. Toast almonds in a 300F oven until well dried out. When the quinoa, rice and lentils are done, drain any remaining water off and combine in a large bowl. Turn almonds into a processor and chop finely. Set aside.

Saute’ onion, garlic, greens and cumin in coconut oil or ghee. When onions turn golden and begin to brown, turn off heat and add to grains. Combine all, including almonds, together with tamari and pepper. Finally, grate potatoes (well washed, skins and all) and add to mixture. Mix thoroughly. Potatoes should help burgers stick together better.

Weigh approximately 110 grams of mix for each burger and form into patties. Separate with parchment paper, place in glass container and freeze.

When ready to serve, brush each burger with coconut oil or melted ghee and broil on both sides.

Ingredients

2 medium yellow onion (thinly sliced)
1 tablespoon ghee, butter or coconut oil (if you want a dairy-free version, use either ghee or coconut oil)
2 cups parsnips (sliced)
1 head cauliflower (stem removed; quartered)
10oz mushrooms (sliced)
5 cloves garlic (peeled and minced)
1/4 cup nutritional yeast
1-1/2 cup filtered water
1-1/2 teaspoon sea salt
1lb fresh green beans

Directions

Preheat oven to 350F.

Melt coconut oil, butter or ghee in a large skillet and add sliced onions. Saute over medium-low heat for about 45 minutes, stirring occasionally until caramelized. Use a splash of water, as needed, to prevent sticking. Once the onions are tender and golden in color, remove from heat and set aside.

Meanwhile, steam the parsnips and cauliflower. Fit a large steamer basket into a saucepan, and fill with one inch of water. Add parsnips and cauliflower, and bring the water to boil over high heat. Cover and reduce the heat to low, steaming for 10 minutes or until tender. Set aside.

Steam green beans for 6-8 minutes, until bright green and crunchy. Transfer to a 9×13 baking dish.

Saute mushrooms and garlic in the same pan that you caramelized the onions in. Melt some more coconut oil, butter or ghee, and saute the garlic for about 3 minutes, then add the mushrooms. Cook for 6 more minutes.

Spread half of the mushroom mixture into the baking dish of green beans, and pour the other half into the blender.

Add water, sea salt, nutritional yeast, parsnips and cauliflower to the blender. Blend until smooth and creamy. It’s OK if it tastes a little salty.

Pour blender sauce over the green beans and mushrooms in the glass baking dish, and stir to coat well.

Smooth with a spatula and top with the caramelized onions.

Bake uncovered for about 30 minutes, until bubbly.

When you’re ready to bake, preheat your oven to 350F and bake uncovered for about 30 minutes, until bubbly. Serve warm and enjoy!

Ingredients

1 cup dried navy beans (soaked overnight, drained and rinsed)
2 square piece kombu (kelp)
1/4 cup ghee, coconut oil or animal fat
3 cloves garlic (peeled and smashed)
1 leaf bay leaves
8 leaves fresh sage (minced)
4 cups water or homemade stock
1 teaspoon sea salt
1 teaspoon lemon juice (freshly zested and squeezed)
freshly ground black pepper (to taste)

Directions

Place the beans, oil, garlic, bay leaf and sage in a medium pot. Add 4 cups water, cover and bring to a boil. Lower the heat and simmer, partially covered, for 10 minutes. Skim off any foam. Continue cooking for 50 minutes, or until the beans are tender. Check from time to time to make sure there is still some water in the pot and add more if necessary.

Add 1 teaspoon sea salt, let sit for 10 minutes, then smash some of the beans against the sides of the pot. Stir in the lemon juice and sprinkle with a generous amount of black pepper. Taste and add more salt if necessary.

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Directions

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For the vinaigrette:

For the lentils:

Directions

For the vinaigrette:

For the lentils:

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