GAPS Barbecue Baked Beans

GAPS Barbecue Baked Beans

Serves 8
Prep time 10 minutes
Cook time 1 hour, 5 minutes
Total time 1 hour, 15 minutes
Dietary Dairy-Free, Egg-Free, GAPS/SCD, Gluten-Free, Vegan, Vegetarian
Meal type Beans & Legumes, Side Dishes
Misc CHILD FRIENDLY
Occasion BARBECUE

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 (see recipe)
  • 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.

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.

Use the Paleo Barbecue Sauce recipe here. Kids will love these beans, and you can bring them to a summer barbecue party, too!

LENTIL SALAD WITH CILANTRO AND LIME

LENTIL SALAD WITH CILANTRO AND LIME

Serves 16
Prep time 10 minutes
Cook time 30 minutes
Total time 40 minutes
Dietary Dairy-Free, Diabetic-Friendly, Egg-Free, GAPS/SCD, Gluten-Free, Vegan, Vegetarian
Meal type Beans & Legumes, Side Dishes
Misc SERVE COLD

Ingredients

  • 3 cups French lentils (small greenish/black) (soaked overnight, rinsed and drained)
  • 5 cups filtered water or homemade stock
  • 1 piece kombu (kelp)
  • 1 bunch fresh flat-leaf parsley (minced)
  • 1 bunch fresh cilantro (minced)
  • 1 Large red onion (diced)
  • 1/2 cup extra-virgin olive oil
  • 2 Large limes (zested and juiced)
  • 1 teaspoon sea salt

Note

Cilantro, lime and red onion give a fresh twist to boring old lentils in this summer-salad recipe.

Directions

Step 1
Bring lentils and kombu in broth to a boil; cover and simmer for 30 minutes or until tender. Drain and cool.
Step 2
Combine lentils with other ingredients in a large bowl.

Black Bean Salad

Black Bean Salad

Serves 8
Prep time 30 minutes
Cook time 1 hour
Total time 1 hours, 30 minutes
Dietary Dairy-Free, Diabetic-Friendly, Egg-Free, Gluten-Free, Vegan, Vegetarian
Meal type Beans & Legumes, Salads, Side Dishes
Misc SERVE COLD

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)

Note

The ingredients in this bean salad are very refreshing and a great combination for summer.

Directions

Step 1
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.
Step 2
Place beans and all other ingredients in a large mixing bowl. Combine well and serve.

Cilantro, red bell peppers, lime juice, lime zest and avocados lend refreshing flavors to this summer favorite, black bean salad.

SPROUTED LENTIL VEGGIE BURGER

SPROUTED LENTIL VEGGIE BURGER

Serves 8
Prep time 30 minutes
Cook time 20 minutes
Total time 50 minutes
Dietary Dairy-Free, Diabetic-Friendly, GAPS/SCD, Gluten-Free, Vegan, Vegetarian
Meal type Beans & Legumes
Misc CHILD FRIENDLY, SERVE HOT
Website Healy Real Food Vegetarian

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

Note

I've converted this recipe into a GAPS/SCD-legal one by substituting winter squash for sweet potatoes.  It's just as tasty!

Directions

Step 1
Cook the squash by steaming them. Remove the skin and mash.
Step 2
In a food processor combine ingredients and mix.
Step 3
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.
Step 4
Serve with cheese, avocado or your other favorite toppings!

 

LENTIL SALAD WITH LEMON-ROSEMARY VINAIGRETTE

LENTIL SALAD WITH LEMON-ROSEMARY VINAIGRETTE

Serves 8
Prep time 10 minutes
Cook time 45 minutes
Total time 55 minutes
Dietary Dairy-Free, Diabetic-Friendly, Egg-Free, GAPS/SCD, Gluten-Free, Vegan, Vegetarian
Meal type Beans & Legumes, Salads, Side Dishes
Misc CHILD FRIENDLY, SERVE HOT
From book Rustic Italian (Williams-Sonoma): Simple, Authentic Recipes for Everyday Cooking

Ingredients

For the vinaigrette:

  • 2 Large lemon, freshly squeezed (about 1/4 cup)
  • 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)

Note

This easy-to-prepare lentil salad works nicely as a main salad or side dish.  It's GAPS and SCD-legal.

Directions

For the vinaigrette:
Step 1
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:
Step 2
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.
Step 3
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.
Step 4
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.

 

NAVY BEAN CHILI

NAVY BEAN CHILI

Serves 4
Prep time 15 minutes
Cook time 2 hours, 15 minutes
Total time 2 hours, 30 minutes
Allergy Dairy
Dietary Egg-Free, GAPS/SCD, Gluten-Free
Meal type Beans & Legumes, Soups
Misc CHILD FRIENDLY, PRE-PREPARABLE, SERVE HOT

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)
  • 1/2 cup raw milk aged cheese (like Parmesan) (shredded)

Note

This chili is such a comfort food for me.  It's so easy to make, everyone loves it, and it's full of antioxidants!  With the inclusion of navy beans, this chili is GAPS/SCD-legal.

Directions

Step 1
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.
Step 2
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.
Step 3
Combine sauteed vegetables and beef with the beans. Cover and cook an additional 10 minutes.
Step 4
Garnish with fresh parsley and grated cheese.

 

LACTO-BRINED BEANS

LACTO-BRINED BEANS

Serves 16
Prep time 5 minutes
Cook time 2 minutes
Total time 7 minutes
Dietary Body Ecology Diet, Dairy-Free, Diabetic-Friendly, Egg-Free, Fermented Foods, GAPS/SCD, Gluten-Free, Paleo, Vegan, Vegetarian
Meal type Appetizers, Beans & Legumes, Other Vegetables, Side Dishes
Misc PRE-PREPARABLE, SERVE COLD
By author Peter Berley

Ingredients

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

Note

With the dill, these brined beans are crunchy and strangely addictive, making them an easy way to get more fermented foods into your diet.

Beans MUST be blanched for 2 minutes in boiling water to destroy toxins before pickling.

 

Directions

Step 1
Blanch beans for 2 minutes in boiling water.
Step 2
Pack beans, dill, garlic and chilis into crocks and pour in cool water, drain the water out and measure it.
Step 3
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.
Step 4
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.

 

GAPS/SCD-LEGAL HUMMUS

GAPS/SCD-LEGAL HUMMUS

Serves 32
Prep time 5 minutes
Cook time 1 hour
Total time 1 hour, 5 minutes
Dietary Dairy-Free, Diabetic-Friendly, Egg-Free, GAPS/SCD, Gluten-Free, Vegan, Vegetarian
Meal type Appetizers, Beans & Legumes
Misc CHILD FRIENDLY, PRE-PREPARABLE, SERVE COLD
Occasion CASUAL PARTY
From book Internal Bliss
You won't even know this hummus doesn't use chickpeas. You can experiment with adding olives, anchovies, roasted garlic, roasted peppers, dried tomatoes or other herbs and spices.

Ingredients

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

Note

You won't even know this hummus doesn't use chickpeas.  You can experiment with adding olives, anchovies, roasted garlic, roasted peppers, dried tomatoes or other herbs and spices.

Directions

Step 1
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.
Step 2
Remove the pot from heat and let the beans cool.
Step 3
Put all ingredients in a blender and blend to desired consistency. Add additional olive oil if needed.

 

BLOODROOT BURGER

BLOODROOT BURGER

Serves 20
Prep time 45 minutes
Cook time 2 hours
Total time 2 hours, 45 minutes
Dietary Dairy-Free, Diabetic-Friendly, Gluten-Free, Vegan, Vegetarian
Meal type Beans & Legumes, Grains
Misc CHILD FRIENDLY, FREEZABLE, PRE-PREPARABLE, SERVE HOT
Occasion BARBECUE, CASUAL PARTY
Website Bloodroot Restaurant

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

Note

This gluten-free, soy-free veggie burger is delicious and is a locally famous dish from Bloodroot restaurant in Bridgeport, CT.

Directions

Step 1
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.
Step 2
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.
Step 3
Weigh approximately 110 grams of mix for each burger and form into patties. Separate with parchment paper, place in glass container and freeze.
Step 4
When ready to serve, brush each burger with coconut oil or melted ghee and broil on both sides.

TUSCAN NAVY BEANS

TUSCAN NAVY BEANS

Serves 4
Prep time 5 minutes
Cook time 1 hour
Total time 1 hour, 5 minutes
Dietary Dairy-Free, Diabetic-Friendly, GAPS/SCD, Gluten-Free, Vegan, Vegetarian
Meal type Beans & Legumes, Side Dishes
Misc CHILD FRIENDLY, PRE-PREPARABLE, SERVE HOT
By author Natural Gourmet Institute

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 squeezed)
  • freshly ground black pepper (to taste)

Note

I usually double or triple this recipe, and many times I add at least one diced onion.  In addition, if I have any chicken drippings that I have saved from previously roasting a chicken, I'll stir those in for extra yumminess.

Directions

Step 1
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.
Step 2
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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