from Mitji-Let’s Eat!
Many Atlantic Canadians use molasses and brown sugar, and often bacon, for their homemade beans. The sugar helps other ingredients darken and caramelize as the beans cook for several hours. In Elsipogtog, however, community-wide health considerations have reshaped how this dish is prepared. By omitting the sugary ingredients, or at least reducing the amount, it is a suitable recipe for anybody with diabetes.
As a result, the colour of the beans is lighter, which is why they are called Ghosty Beans in Indian Island, especially when they are made with white navy beans. Beans are traditionally cooked on Saturdays, starting first thing in the morning so they’re ready for suppertime, accompanied by freshly baked Pipnaqn (or tea biscuits and Four Cents), fish cakes, pork chops, sausage or even hot dogs.
Ingredients
1 lb (450 g) dry navy or yellow-eye beans
½ lb (225 g) salt pork, cubed
½ tsp (2 mL) pepper
1 tbsp (15 mL) vinegar
1 onion, sliced (optional)
1 tsp (5 mL) dry mustard
1 cup (250 mL) molasses (optional)
¾ cup (175 mL) ketchup (optional)
Directions
Soak beans in cold water overnight, then drain.
Place all ingredients in a large pot and add cold water to cover.
Cover pot, place on stove on high heat until it comes to a boil. Then reduce the heat to low and let simmer for 3 hours. Alternatively, use a Dutch oven or slow cooker to bake the beans at 350F/175C for 9 hours.
Serves 4-6
Preparation time: 4 hours (+ time to soak the beans)
Nada’s Tips & Tricks: Use bacon or prosciutto if you can’t find salt pork and adjust the molasses and ketchup to your sweetness-liking.
Reprinted with permission from Nimbus Publishing. Copyright © 024, Elsipogtog First Nation. Photography Copyright © Patricia Bourque. https://nimbus.ca/store/mitji-lets-eat-mikmaq-recipes-from-sikniktuk.html
