Baked Beans - Phase 1 and Phase 3 & Metabolism Revolution

Today is Labor Day and this means picnics and cookouts to celebrate the unofficial end of summer. We are making ribs today and I wanted something somewhat compliant so we don't go too far off the rails. While coconut sugar is not part of phase 1 or 3, it is good for maintenance. I use it once in a while on special occasions, since it fits with the plan better than molasses or maple syrup. These beans are a delicious healthy addition to your cookout. 

** Update- this works well for Metabolism Revolution, with a few adjustments (noted in the ingredients list)-Nice side dish that is PROTEIN!

Baked Beans FMD (and MR) style
These are made with dry beans and cooked in a crock pot but you can use canned cooked beans for a faster side dish.

2 cups dried beans- navy, black, kidney or any combination
1/2 cup diced onion
2 T prepared mustard
1/2 cup tomato puree (for MR, use Tomato-less BBQ Sauce here)
1/4 cup diced green pepper
1 tsp salt
1 tsp black pepper
1/2 tsp garlic powder
1 T chili powder
1 T paprika
1 T vinegar
1/3 c xylitol
4 cups water, veggie stock or chicken stock (water only for MR)

Mix everything together in crock pot and cook on low for 10-12 hours or on high for 8 hours.

If you want to use canned beans, drain the beans, mix with veggies and spices (omit the water/stock) and bake in baking dish for 45 min to an hour.


  1. This is probably a dumb question but, how many cans of beans would you use for this?

  2. Lorna, I would not used canned beans for this. Cooking that long in the crock pot would make them mush.

  3. You mean Phase 1 and 3, right?

  4. These were really good! I made mine in my Instant Pot. They needed 6-7 cups of broth and 60 min cooking time. Thanks for the recipe!

    1. Did you pre-cook your beans when you did this in the IP? Thank you!

  5. Is tomato puree the same as tomato paste?


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