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Enlightened Hawaiian Baked Beans

By Marie Oser, Managing Editor
May 31, 2010
File under: Healthy Eating, Vegan

Photo Credit: Juan Carlo

Most nutritionists would agree that legumes are a treasure trove of healthy nutrients, vitamins, minerals and antioxidants.

Too often unhealthy ingredients added in the course of meal preparation can overwhelm the benefits of healthy foods. Adding fatty meats to beans is just one example and it is so unnecessary!

Hearty legumes are delicious, wholesome and flavorful, especially when prepared with ‘enlightened’ alternative ingredients.

You can count on beans for healthful complex carbohydrates that provide sustained energy to fuel an active lifestyle, unlike those found in processed foods. Packed with protein, very low in fat, cholesterol free and with a low glycemic index, beans are an excellent choice for diabetics and health conscious foodies alike¹. Additionally, beans are rich in important nutrients such as folate, fiber, calcium and iron.

Just one cup of cooked beans can provide 15 grams of cholesterol-lowering fiber and over 250 mcg. of folate,² a B vitamin found in fruit and vegetables. That’s more than half the recommended daily allowance (RDA) for fiber and for folate. Studies link high fiber diets to reduced cancer risk and have shown that higher levels of folate are associated with a reduced risk of colon cancer.³

Baked beans are a traditional American favorite and practically a barbecue standard.  Hawaiian Baked Beans are a tasty twist on this popular dish accented with crushed pineapple and diced Yves Veggie Canadian Bacon, which actually is a product of Canada.

What makes our tasty Worcestershire sauce vegan? Traditional Worcestershire sauce is made with anchovies. Crushed pineapple and Mirin, a sweet sake cooking wine, provide the Hawaiian flavor to this delightful dish.

Hawaiian Baked Beans

from The Enlightened Kichen, John Wiley & Sons, ©Marie Oser, 2002

8 Servings

2 teaspoons olive oil
1/8 teaspoons crushed red pepper
4 cloves garlic, minced
1 stalk celery, sliced
1/2 cup sliced scallions
1 (6 ounce pkg.) veggie Canadian bacon, diced
1 2/3 cups shredded carrots
1/4 cup Mirin
2 (15 ounce cans) pinto beans
1 (14 1/2 ounce can) Mexican stewed tomatoes, diced
1 (8 ounce can) crushed pineapple, packed in juice
1 Tablespoon Dijon mustard
1 teaspoons vegetarian Worcestershire sauce
1 teaspoons dried chives
1 teaspoons dried cilantro
2 Tablespoons nutritional yeast

Heat oil and crushed pepper in an electric frying pan or Dutch oven, 1 minute. Add garlic, celery, scallions, Yves Veggie bacon and saute 3 minutes.  Add carrots, cook 2 minutes and add Mirin. Cook mixture 5 minutes and add beans, tomatoes, and pineapples. Lower heat to medium low and add mustard, Worcestershire sauce, chives, cilantro and yeast.  Simmer 10 minutes, stirring occasionally.

Enlightened Hawaiian Baked Beans

Nutrition Analysis per serving: 2 cups

Protein 14g, Carbohydrates 25.g, Fiber 8g,  Fat 1g,
Cholesterol 0mg, Calcium 73mg, Sodium 359mg

Calories 182

from Protein:  32%  from Carbohydrate 54%  from Fat: 7%

Notes on Ingredients:

  • Yves Veggie Canadian Bacon- Wholesome alternative, very close in appearance, aroma and flavor to the traditional made with soy and wheat gluten.
  • Mirin- Sweet rice wine used in cooking that is lower in alcohol than traditional Japanese Sake.
  • Vegetarian Worcestershire Sauce – Zesty flavor without anchovies or artificial ingredients from The Wizard or Robbies brands
  • Nutritional Yeast- Adds rich, creamy, cheesy flavor, rich in protein and B vitamins – Vegetarian Support Formula is the only nutritional yeast containing B12. Do not confuse with brewers yeast, which has a bitter taste or bakers yeast, used to leaven baked goods.

Marie Oser is a best-selling author, writer/producer and host of VegTV, Follow Marie on Twitter:

More from ecomii:

1. McIntosh M, Miller C. A diet containing food rich in soluble and insoluble fiber improves glycemic control and reduces hyperlipidemia among patients with type 2 diabetes mellitus. Nutr Rev 2001 Feb;59(2):52-5 2001.2

2. Fallon, Una B Commentary: Colon cancer, folate and genetic status. International Journal of Epidemiology 2003;32:67-70

3. Steinmetz KA, Potter JD. Vegetables, fruit and cancer prevention: a review. J Am Diet Assoc 1996;96:1027-39

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An alternative approach to health, wellness and disease prevention. Marie Oser and her team of bloggers bring you creative natural solutions to issues affecting our health and wellbeing.

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