As a child growing up in an active family it was not uncommon that our dinners needed to be quick and convenient. When my Dad was left with the task of preparing the meal his favourite choice was baked beans and toast. This involved warming up a can of baked beans and putting them over toast. I loved these special dinners made by my Dad and to this day when I am craving a comfort food this is the meal that comes to mind.

Given what I have learned over the years about the importance of whole food eating and the sodium, sugar and additives that are found in processed and refined canned foods, I decided to makeover this family classic with an easy and healthy slower cooker recipe. These baked beans can be prepared in bulk and frozen for those busy nights when a quick meal is required.


4 cups dry white or navy beans
8 cups water
1 green pepper diced
1 yellow onion chopped
3/4 cup pure maple syrup
2 tbsp apple cider vinegar
2 tbsp dijon mustard
1 -15oz can of tomato paste
2 tsp sea salt
1 tsp black pepper


1. Completely cover the dry beans with water and let soak in room temperature overnight.  Drain and rinse beans the following day.

2. Place soaked beans, onion and pepper at the bottom of slow cooker.

3. Whisk together maple syrup, apple cider vinegar, mustard, tomato paste, sea salt and pepper.  Cover the contents in the slower cooker with mixture.

4. Cook for 6-7 hours on high or 8-9 hours on low.

5. Top 100% rye, kamut or spelt bread with cooked baked beans.  Serve with a side salad or steamed veggies.