Maple-Baked Black Beans 

Bake up a side dish or new take on breakfast packed with fiber, protein, calcium, potassium, antioxidants and more. These maple-baked black beans are simple, healthy and require very little time or effort on your part. The calcium and phosphorus content in black beans are crucial to bone structure, while iron and zinc help maintain strength and elasticity of your bones and joints.  

To make this recipe you will need a small baking dish and a large spoon for stirring and serving.  

Nutrition information (per serving)*: Total Fat (4.5g); Carbohydrates (49g); Sodium (822mg); Sugar (13g); Fiber (15g); Cholesterol (7mg); Protein (13g) 

1 15 oz. can black beans 

1 Tbsp. unsalted butter, cut into four pieces 

2 Tbsp. real maple syrup 

• To reduce the sodium in this dish, opt for low-sodium varieties of canned beans. Or try cooking dried beans in an electric pressure cooker and season as you please. It’s cost-effective and by soaking the beans ahead of time, more digestible, too. 

• Maple syrup has a lower glycemic index score than refined sugar and may be easier to digest. It contains zinc and manganese and has antioxidant content that may help fight inflammation.  

• Beans on toast is a staple of British cuisine that many believe got started during WWII, since beans were a cheap and nutritious option when food was rationed. While it may seem a little strange, it can be a delicious snack or part of your breakfast. Try it on toasted whole grain bread with an over-easy egg on top.  

*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.