Maple Baked Beans

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Let me tell you a secret.  You can make almost any recipe healthier by replacing white sugar with maple syrup.  Yes, it’s true!  Are you asking yourself why, or how?  I’ll tell you.  Maple syrup is a natural form of sugar.  It is minimally processed and therefore contains more nutrients than white sugar.

In fact, there has been a brand new compound discovered in Quebec — maple syrup named Quebecol.  Quebecol is an anti-oxidant and anti-inflammatory, both shown to fight disease such as cancer and diabetes.  Maple syrup also contains minerals such as zinc and manganese, both beneficial for a healthy immune system.

The darker the color of the syrup the more nutrients it contains.  I would recommend organic maple syrup to reduce exposure to pesticides and other toxins.  Of course, maple syrup is still a sugar, and we can’t forget that.  It does provide some health benefits, but should also be consumed in moderation.  Excess sugar has many health risks including obesity, diabetes and heart disease.

Another great thing about maple syrup is that it is so sweet and tastes so good, you don’t need much.  If you would like to start substituting white sugar with maple syrup in your recipes, use half as much syrup as the recipe calls for sugar.  Chances are you will like it. Don’t believe me?  Try one of these recipes and see for yourself!



1 cup of red kidney beans (or navy beans) or 3 cups of canned beans

½ cup chopped onion

1/3 cup pure maple syrup

¼ cup molasses


  1. Soak red kidney beans (or navy beans) overnight or 6 – 8 hours (you may also use 3 cups of canned beans. However soaking your own is a healthier option).
  2. Drain and rinse beans.
  3. Add beans to medium oven soft pot. Cover beans with water and boil beans at medium heat for one hour. Check to make sure there is water in the pot.
  4. Reduce heat, cover and simmer for one more hour. Check water level, to make there is water in the pot.
  5. Preheat oven to 250 degrees F.
  6. If you are not using an oven safe pot, place beans in a casserole dish.
  7. Add remaining ingredients.
  8. Bake, covered, for 3 hours.
Canadian Military Family Magazine