WALNUT AND FIG SOURDOUGH BREAD
BAKE: 40 mins to 45 mins
Makes: 1 large loaf, 20 slices
http://www.foodloversrecipes.com/2018/10/tartine-sourdough-with-starter-process/
1 1/4 cups ripe (fed) sourdough starter
1 cup water
3 cups all-purpose flour
1 1/2 teaspoons salt
1/4 teaspoon instant yeast (optional)
1/2 cup diced dried figs or cranberries
3/4 cup walnuts, roughly chopped

Combine the starter, water and flour in the bowl of your mixer just until smooth. Cover the bowl and let the mixture sit (autolyse) for 1 hour.
After an hour, add the salt and yeast (if using), and knead the dough with your mixer’s dough hook on medium speed for 5 to 7 minutes. Just before the kneading is done, mix in the figs or cranberries.
(I don’t. I have never used mixers. I use my hands – very therapeutic!)
Stop the mixer and add the walnuts, using a dough scraper to fold them gently into the dough. Cover the bowl again and let the dough rise at room temperature for 40 to 60 minutes.
Turn the dough out onto a lightly greased surface (it will be fairly wet and possibly a bit sticky).
Scoop up the edge of the dough with your dough scraper and bring it to the center, pressing down. Give the circle of dough a quarter turn counterclockwise, and repeat three or four more times. You’re stretching the dough a bit and rounding it at the same time.
(don’t miss last step: it makes or breaks the quality of loaf produced) For two smaller loaves, divide the dough in half and round each.
Flour the banetton(s)( proofing baskets) you want to use, or a tea towel placed inside a bowl with a shape you find pleasing. Place the rounded dough into the banetton or bowl, bottom side up, cover with plastic wrap, and refrigerate overnight.

The next morning, preheat the oven to 450°F  with a baking stone in the lower third. Put 1″ of water into a small skillet that can go into the oven. Take your breads out of the refrigerator. They may not have risen a lot; that’s OK.
Bring the water in the skillet to a simmer and place it in the bottom of the oven. Place a piece of parchment on a baker’s peel or the back of a baking sheet.
Turn the loaves out of their banettons onto the parchment. Slash the top(s) of the loaves, and slide the bread(s), paper and all, onto the stone in the oven. Spray the inside of the oven generously with water from a spray bottle and set a timer for 5 minutes. Spray once more when the timer goes off, and bake for another 35 minutes, until the center of the loaf reads 200°F when measured with a digital thermometer. Remove from the oven and cool on a rack before slicing.
I use Le Creuset pots. First half of baking with lid on, over parchment paper and loaf.
Second half of baking with lid off.
Use digital thermometer to measure if loaf is over 200ºF on inside.

NUTRITION INFORMATION
Serving Size 1 slice, 50 g
Servings Per Batch 20
Amount Per Serving:
total calories 125 (per slice)
Calories from Fat 27
Total Fat 3 g
Saturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 176 mg
Total Carbohydrate 21 g
Dietary Fiber 1 g
Recipe posted by Annie Goussard Newton
Photo Annie Goussard Newton

ROASTED VEGETABLE SOUP
Recipe posted by Annie Goussard Newton
FOOD LOVERS RECIPES
(makes 4 cup servings or 2 large bowl servings)
For the roasted vegetables:
6 cups peeled and chopped root vegetables (I used 4 parsnips, 1 turnip, and 1 sweet potato)
3 tablespoons olive oil
leaves from 4 sprigs of fresh thyme
salt and pepper

For the base:
1 tablespoon olive oil
1 cup diced yellow onion (1 small or ½ large)
½ cup dry white wine like Chardonnay or Riesling (or substitute more stock plus 1 tablespoon white wine vinegar)
5 cups chicken or vegetable stock
¼ cup creme fraiche or coconut milk
1 tablespoon fresh-squeezed lemon juice
salt and pepper to taste

For serving:
1 tablespoon creme fraiche or coconut milk per serving
½ teaspoon Pompeian olive oil per serving
thyme sprigs, optional

To make the roasted vegetables, preheat the oven to 400 and line a sheet pan with foil. Place the chopped root vegetables on the pan, drizzle with three tablespoons of olive oil, and sprinkle with salt, pepper, and thyme leaves. Toss to coat the vegetables with the seasonings, and make sure they are spread out in a single layer. Roast for about 45 minutes, tossing once, until tender.
Meanwhile, heat one tablespoon of olive oil in a large skillet over medium-high heat to start making the base. Add the onion and saute until browned. Add the wine and let it bubble away for a minute or so, scraping any brown bits from the bottom of the pan. Add the chicken or vegetable stock, bring to a boil, and boil for five minutes. Stir in the creme fraiche, lemon juice, salt, and pepper. Turn off the heat and set aside until the vegetables are ready.
When the roasted veggies are done, let them cool slightly, then transfer the vegetables and the base to a food processor (or use an immersion blender). Process until smooth. Taste and adjust seasonings as desired. Return to the pan to reheat if needed. Serve hot with a dollop of creme fraiche or a drizzle of coconut milk and several drops of olive oil on top. Don’t skip these garnishes–they add so much fabulous flavor!

GLAZED TURNIPS
Glazed turnips make a nice side dish for roasted meats or poultry.
2 lb small to medium (2-inch) turnips
About 1 ½ cups plus 3 tablespoons water
2 tablespoons butter
1 tablespoon sugar
½ teaspoon salt
Garnish: chopped fresh flat-leaf parsley

Peel turnips, then halve horizontally and quarter halves. Arrange turnips in 1 layer in a 12-inch heavy skillet and add enough water (about 1 ½ cups) to reach halfway up turnips. Add butter, sugar, and salt and boil over moderately high heat, covered, stirring occasionally, 10 minutes. Boil turnips, uncovered, stirring, until tender and water has evaporated, about 8 minutes.
Sauté turnips over moderately high heat, stirring, until golden brown,about 5 minutes more. Add 3 tablespoons water and stir to coat turnips with glaze.
Recipe posted by Annie Goussard Newton

TURNIP GRATIN
serves 2
6 baby turnips, peeled and thinly sliced
250 ml double cream
2 garlic clove, crashed
2 spring fresh thyme, leaves chopped
pinch of ground nutmeg
7 slices pancetta ham, cut into 2-3 cm pieces
salt and freshly ground pepper
1 tbsp grated Parmesan

Heat oven to 180ºC. In a small saucepan, whisk together the cream, garlic, thyme. Bring the mixture to the boil and simmer for 3 minutes, stirring constantly. Remove from the heat and season to taste with salt and freshly ground pepper.
Prepare a small gratin dish and arrange the turnip slices and pancetta slices in overlapping layers. Always put one pancetta slice between two turnip slices. Pour over the cream mixture and sprinkle with Parmesan over top. Bake for 30-35 minutes, until the turnips are tender.
Recipe posted by Annie Goussard Newton

POTATO-TURNIP LATKES FRIED IN DUCK FAT
Makes: 6 to 8 servings
2 medium russet potatoes (about 1 ½ pounds), peeled
1 large turnip (about 10 ounces), peeled and quartered
½ medium yellow onion (about 5 ounces), cut into quarters
2 large eggs, lightly beaten
2 tablespoons all-purpose flour
1 tablespoon fresh thyme leaves
1 ½ teaspoons kosher salt, plus more as needed
½ teaspoon freshly ground black pepper, plus more as needed
6 ounces duck fat or 3/4 cup vegetable oil, plus more as needed
Applesauce, for serving (optional)

Using the large holes of a box grater or a food processor fitted with a medium-coarse shredding disk, alternately shred the potatoes, turnip, and onion.
Place the vegetables in a strainer over a large bowl. Squeeze to extract excess moisture, and let stand for a few minutes. Place the vegetables in a second bowl and discard the liquid collected in the first bowl, stirring any white potato starch left behind back into the vegetables. Beat together the eggs, flour, thyme, and measured salt and pepper in a separate bowl until well combined. Add the egg mixture to the vegetables and mix until evenly combined.
Heat the measured duck fat or vegetable oil in a large heavy-bottomed frying pan over medium-high heat until shimmering, about 6 minutes. Meanwhile, line a large plate or baking sheet with paper towels and set aside.
Form a silver-dollar-size latke and carefully place it in the hot fat to test for proper oil temperature: The oil should immediately bubble on the edges of the latke. Cook until golden brown, about 3 to 4 minutes per side. Remove the latke from the oil and taste, adjusting the seasoning as needed.
Form more silver-dollar-size patties and place them in the hot oil, but don’t overcrowd the pan. Fry undisturbed until the latkes hold together and become golden brown, about 3 to 4 minutes per side.
Remove to the paper-towel-lined plate and continue frying more latkes, skimming out any vegetable bits in between batches and adding more fat when necessary. (If you add more fat, make sure it is at the proper temperature before cooking more latkes.)
Serve hot or at room temperature with applesauce, if desired.

Calories: 397 Fat: 30.13 g Saturated fat: 2.42 g Trans fat: 0.22 g Carbs: 28.06 g Fiber: 2.9 g Sugar: 3.57 g Protein: 5.52 g Cholesterol: 62.0 mg Sodium: 539.19 mg
Recipe posted by Annie Goussard Newton

KETO ORGANIC CHICKEN BREAST
Keto organic chicken breast, with steamed bell peppers, and kale, topped with Havarti cheese and served with homemade beetroot-cashew dip.
4 skinless, boneless chicken breasts (I keep left overs for salads)
6.7 oz each = 201 calories per breast
4 tsp dried hibiscus tea: 0 calories
20 g of quinoa cream of mushroom soup mix: 70 calories (divide by two for caloric value for one person) = 35 calories
Maldon salt to taste: 0 calories
Organic dark kale: 100 g: 49 calories (for two ppl)
(divide by two for caloric value for one person) = 24.5 calories per person
Mixed bell peppers, sliced: 200 g: 40 calories (for 2 ppl)
(divide by two for caloric value for one person) = 20 calories per person
Havarti cheese, shredded: 21 g: 80 calories = 80 calories per person
Rub chicken breast with dried hibiscus tea, mushroom soup mix and salt.
In Instant Pot, pressure cook the chicken for 40 mins on high.
Place on a baking sheet in oven at 375°F to brown both sides .
Steam veggies till kale turns a deep, brighter green.
Serve with chicken, beet cashew dip, and top with cheese.

Beet Cashew Dip:
1 cup raw cashews
1 cup raw sunflower seeds
2 cups filtered water, for soaking the nuts and seeds
2 cups cooked sliced beets
1⁄2 cup organic lemon juice
1⁄2 cup extra virgin olive oil
1⁄4 cup filtered water
2 Tbsp organic balsamic vinegar
1 tsp raw liquid honey
2 1⁄2 tsp Herbamare

Full of Goodness
Packed with vitamins (A & C)
Good source of dietary fibre
Rich in iron & potassium
Due to its high fibre content, beetroot is great for supporting the digestive system, helping to prevent constipation and keep bowels healthy and regular.
The iron content in beetroot means it’s good for those with anaemia and fatigue.

How to make Beet Cashew Dip
Soak the cashews and sunflower seeds in 2 cups of water for 4 hours. Drain and rinse well.
Combine all ingredients in a food processor and process until smooth.
Will keep for up to 1 week in the fridge.
Calories: 181 per 1/3 cup portion
541.5 calories per person for this meal, depending on portion size.
Recipe posted by Annie Goussard Newton
Photo: Annie Goussard Newton

HEALTHY ROASTED CHICKEN DINNER
Healthy roasted chicken dinner with home-made mushroom pan fried patty, served with steamed sweet potato strings and green onions, steamed dandelion greens, and chicken juices gravy.
One whole chicken roasted: Calories per 100 g – 151 calories
Rub with:
1 tablespoon pure, raw honey 60 calories
1 tablespoon sugarless cherry spread 40 calories
1 tablespoon ground coriander 16.2 calories
1 teaspoon maldon salt 0 calories
1/3 cup low-salt chicken stock 5 calories
1 tablespoon flour 28.5 calories

Load into the instant pot on inside metal rack.
Add one cup of water.
Cook on “pressure cook” for 40 minutes.
When done, remove from instant pot, pour out the juices and set aside.
Place cooked chicken into an oven dish and bake, uncovered at 375°F for 30 minutes. Rotate, so the top side is at bottom, after 15 mins.
Take juices and add 1/3 cup liquid, low-salt chicken stock. Thicken with 1 tablespoon flour .

Nutrition Facts
For a serving size of 0.25 cup (64 g) calories 35.2.  Calories from Fat 18 (51.1%)

Mushroom patties
Serving ingredient, combine
0.333 tablespoon olive oil
4 oz mushrooms
9.17 g onion
0.667 garlic clove
1.01 g salt
0.19 g pepper
0.15 g oregano
9 g rolled oat
13.5 g bread crumbs
0.333 egg
8.33 g parmesan
0.333 tablespoon olive oil (for frying)

Heat 2 tablespoons olive oil in a large skillet over medium heat; add mushrooms, onion, and garlic to the hot oil and season with salt, black pepper, and oregano. Cook and stir mushroom mixture until mushrooms have given up their juice and the juice has almost evaporated, about 10 minutes. Transfer cooked mushrooms to a cutting board and chop into small chunks with a knife.
Transfer mushrooms to a large bowl. Mix in rolled oats and bread crumbs; taste for salt and black pepper and add more to taste. Stir Parmigiano-Reggiano cheese into the mixture, followed by eggs. Let mixture stand for the crumbs to soak up excess liquid, about 15 minutes. (At this point you can refrigerate the mixture to cook later if desired.) Moisten hands with a little vegetable oil or water, pick up about 1/4 cup of mixture, and form into burgers.
Heat remaining 2 tablespoons olive oil in a skillet over medium heat and pan-fry burgers until browned and cooked through, 5 to 6 minutes.
Calories per one : 255 calories

Steamed veggies:
20 g of chopped, green onions: 6.4 calories
100 g of stringed sweet potatoes: 86 calories
1 cup of dandelion greens: 35 calories
Maldon salt to taste: 0 calories
Total calories per person for this meal: 603.8 calories, depending on portion size.
Recipe and photo: Annie Goussard Newton

LAE KOOLHIDRATE MIDDAGETE
Mug broodjie:
2 teelepels coconut flour
1 eier
½ teelepel bakpoeier
knippie sout

Meng alle bestanddele saam in beker en mikrogolf op hoog vir 1 minuut. Broodjie rys baie so kan in 4 snye gesny word. Dien op met ongesoute botter en kaas of spek of albei.
Resep geplaas deur Chireen Buitendag
Foto: Chireen Buitendag

LAE KOOLHIDRATE ONTBYT
Chia pudding:
1 blik klappermelk
6 eetlepels chia saad
3 eetlepels Xylitol of Stevia
5 ml vanilla essence
kaneel na smaak

Meng alle bestanddele saam en los in yskas oornag. Dien op met blueberries, aarbeie of klapper stukkies.
Resep geplaas deur Chireen Buitendag
Foto: Chireen Buitendag

SNACKLE DOPPIES MET VULSELS
(Maak 6 dosyn)
1 eier
½ koppie melk
½ koppie water
1 koppie koekmeel
knippie sout

Klits eier, melk en water saam.
Voeg meel en sout by en klits baie goed.
Laat rus vir 30 minute.
Doop warm snackle yster in deeg en bak in diep olie tot gaar.
Dreineer op handdoek papier.

Komkommer en eier vulsel vir snackle doppies:
(Vul 3 dosyn doppies)
2 koppie komkommer (pitte verwyder, gerasper en gedreineer)
2 gekookte eiers (fyn gedruk)
2 eetlepels mayonnaise
Sout en Peper na smaak

Verwyder pitte van komkommer, rasper en gooi in sif om goed te dreineer. Meng met res van bestanddele en skep in doppies.

Salm vulsel vir snackle doppies:
(Vul 3 dosyn doppies)
1 blikkie pienk salm
2 eetlepels sandwich spread
2 eetlepels mayonnaise
Swart peper na smaak

Meng alles goed deur en skep in doppies.
Resep geplaas deur Bets Lourens
Foto: Bets Lourens