Cherylcan's Blog

Life and Literature

Recipes to add iron…

Canoe Corner asked about recipes that could add iron to a diet. One of my favorites follows:

Boston Baked Beans modified for Canada

  • 2 cups beans
  • 1/2 kg fresh pork
  • 1 large onion
  • 1/4 cup brown sugar (optional)
  • 1 TBSP dry mustard
  • 1/4 cup maple syrup (or molasses for traditional Boston Baked Beans)
  • 1 cup hot water
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 2 TBSP ketchup (optional)

Simmer beans for two hours in excess of water, until soft. Cut pork into 3 cm squares and line bottom of your crock pot (or whatever pot you use). Cut onion into large slices and layer on top of bacon. Drain water off beans and pour over onions (If you are using a slow cooker the beans will not get any softer than when you put them in the pot. Make sure they are the desired softness before draining off the water.) In a bowl mix dry mustard (and brown sugar if using it) until all lumps are gone and well blended if blending. Add water (and molasses and ketchup if desired). Pour over top of beans. Place cover on crock and cook on low all day, for 6-8 hrs, or on high for 4 hours. (If cooking in oven use 225 F for 6 to 8 hrs).

Note: Replacing the molasses with maple syrup makes for much lighter beans. You can add brown sugar to darken but I find they are too sweet that way. I usually omit the brown sugar and ketchup when I make the maple syrup ones.

Baked beans are great on a cool rainy day. For the summer weather, I do have some great salad recipes too. I will have to remember to upload my recipes for my Strawberry Spinach Salad, and Bean Salad, at a later date.

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1 Comment»

  Marguerite wrote @

Thank you Cheryl!! I love the maple syrup alternative as well (though I understand molasses is full of iron it’s not my favourite)


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