Baked beans on toast is often served for breakfast as a part of a fry up (the British term for a Cooked English Breakfast). For lunch, they are more commonly served with a jacket potato (the British term for a baked potato). And they're even served at dinner, too!
Baked beans can make up part of a balanced diet, but it's best to eat them alongside foods such as vegetables, eggs and slow-release carbohydrates to ensure a good balance of nutrients with not too much salt or sugar.
Baked beans go hand-in-hand with grilled meats. Sweet and tangy baked beans complement the smokiness of the meat.
For Beans With Meat, Start Here
Brown the meat in a bit of oil at the bottom of the pot to start, then remove it with a slotted spoon or spider and cook the aromatics in the meat fat. Add the meat back in when you put the beans and liquid into the pot.
Health benefits: meats and beans contin many nutrients that provide benefits for your body. The maint nutrient that meats and beans contain is protein which helps to build muscles, bones, skin cells, blood cells and cartilage.
Baked beans can be healthy as part of a balanced diet — but there are important things to note. Baked beans found in cans, such as Heinz, contain added salt and sugar that are a significant amount of the recommended daily intake.
"Australians love their baked beans. Most homes keep a supply of the canned variety (made by Heinz). They are often eaten for breakfast, or at least as a part of breakfast.
British colonists in New England were the first westerners to adopt the dish from the Native peoples, and were quick to embrace it largely because the dish was reminiscent of pease porridge and because the dish used ingredients native to the New World.
Caramelized Onion + Bacon + Espresso Powder
Slowly caramelize a chopped onion in a bit of oil, then add bacon and cook until crispy. Add the can of beans and stir, making sure to scrape up any tasty bits that have stuck to the pan. To finish, toss in a pinch of espresso powder for an extra hit of earthy flavor.
On top of this, beans on toast is full of fibre, containing around 13g per portion. Adults are advised to have 30g per day, but the NHS notes most only have around 20g per day. Eating plenty of fibre, also known as roughage, is linked with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
Baked beans are a source of protein and are high in fibre, so are not a bad choice, especially on wholegrain toast or a jacket potato. But they do contain salt and sugar. Too much salt over time can contribute to high blood pressure, while sugar adds energy (calories) without any other nutritional value.
Unless the recipe tells you to keep the canned beans in their liquid, you should drain your can and give the beans a good rinse before using. This will improve the flavor and texture of your finished dish.
High in fiber and antioxidants, beans aren't just good for the waistline, they may aid in disease prevention, too. More than just a meat substitute, beans are so nutritious that the latest dietary guidelines recommend we triple our current intake from 1 to 3 cups per week.
Beans also contain folic acid and many minerals, such as iron, zinc and magnesium. Beans also contain disease-fighting antioxidants. Beans are also considered a “superfood” because they are one of the most nutritious foods you can eat.
Nutrition-wise, cooked and canned are about the same. But, the sodium content of canned beans can be a hundred times that of cooked. Draining and rinsing the canned beans can get rid of about half the sodium, but you're also draining and rinsing away some of the nutrition.
Baked beans
One cup of canned baked beans has a whopping 54 grams of carbs. That could be your whole carb budget for one meal. You can still enjoy them, and you should, since they also give you protein and fiber.
Beans have a healthier calorie density
Calories are an important nutrient, but if you consume more than your body needs and the rest aren't burnt off through exercise they can cause weight gain. While calories are present in animal meat and beans, animal meat typically has a higher calorie density.
Chickpeas. With about 6 grams of protein apiece, eggs are an excellent source of this vital nutrient. But lots of other foods offer as much or more. For example, chickpeas (also known as garbanzo beans) provide nearly 8 grams of protein per 1/2 cup.
Mix and Match Beans for Meaty Textures
Pair smaller bean varieties with larger ones and vice versa, and use equal amounts of cooked beans (by volume or weight) to replace the meat. Reduce cooking time to under an hour: Beans don't require as much simmering as meats do.