Canned baked brown beans may top your list of favourite comfort foods. As a heat-and-eat option, their preparation is quick and easy. Did you know canned baked beans are made with navy beans - small white beans?

Canned Baked Beans
What gives canned baked beans their color if they are made with navy beans - naturally white in colour - ? Canned baked beans are prepared with navy beans as well as a variety of ingredients which may include, water, sugar, molasses, pork, cornstarch, caramel, and spices. It is the molasses and caramel that lend the characteristic caramel brown color to canned baked beans. Some varieties add over one tablespoon of sugar (i.e. as sugar and/or molasses) per 1/2 cup of baked beans, and up to 20% of your recommended daily intake for sodium.

Find Balance Between Nutrition, Convenience & Taste
When you modify or create new recipes for your favourite comfort foods, you take control over the ingredients you want more of and the ingredients you want to limit.

Chopped onion, garlic, and dry mustard, sauteed in a small amount of olive oil builds flavour in home-made baked beans. Adding 1 to 2 tablespoons of molasses, provides iron, and sweetness.

You control the added Sugars...
You can control how much added sugar (molasses) goes into your beans. Experiment by trimming down the added sugars each time you prepare the recipe.

You control the added Sodium ...
To save time, opt for no sodium added canned navy beans (two varieties include Eden Organic or President's Choice No Sodium Added); or you may choose to rinse sodium-added canned beans under cool tap water (although rinsing beans for 3 minutes - contrary to what you might think - will only reduce sodium content by around 20%). When you plan ahead you can take the time to prepare dried beans (which do not have added sodium).

Transfer your pot of beans to a casserole dish you've misted with vegetable oil spray, and bake at 350F for 30 to 45 minutes - this gives your dish time for the flavours to meld, and your sauce to thicken.

Compared to canned baked beans - a home-made version can trim off 1-2 tsp of sugar and 250 mg of sodium per 1/2 cup of beans, without sacrificing flavour.

Your hands-on time to prepare baked beans at home can be as little as 15 minutes - then place your beans in the oven and allow the flavours to meld while you prepare the rest of your meal!

For Philosophy's Home-made Baked Beans click here (377kb)