Recipe by Netgirl's Healthy Cookbook
Not a bad way to get those healthful beans in since the optimal diet calls for eating them daily. I adapted the recipe from Breaking The Food Seduction: The Hidden Reasons Behind Food Cravings---And 7 Steps to End Them Naturally by Neal Barnard, M.D., founder of The Physicians Committee For Responsible Medicine (www.pcrm.org). I recommend this book for anyone who is transitioning from the Standard American Diet, even if you don't want to do the three-week diet. It explains a lot about why we crave certain foods.
- 2 teaspoons olive oil
- 1 large sweet onion, finely chopped
- 2 teaspoons minced garlic cloves
- 1 (6 ounce) can no-added-salt tomato paste (minus 1 tablespoon)
- 1⁄4 cup Braggs liquid aminos (or low-sodium tamari)
- 4 tablespoons pure maple syrup
- 2 teaspoons prepared yellow mustard
- 2 (15 ounce) cans no-salt-added navy beans
Directions See How It's Made
- Preheat oven to 350 degrees.
- Spray a medium casserole dish with olive oil cooking spray.
- Heat oil in large skillet.
- When hot, add onion and garlic and saute until onion is lightly browned.
- Meanwhile, in a large bowl, combine tomato paste, Bragg's or tamari, maple syrup, and mustard and mix well.
- Add beans and mix gently.
- Stir in cooked onion and spoon mixture into baking dish and cover tightly.
- Bake for 30 minutes.