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

BEEF RIBS AND CURRIED CARROT FRITTERS, SERVED WITH STEAMED RADICCHIO AND STEAMED GREEN BEANS
Rub ribs in: maldon salt to taste
¼ teaspoon garam masala spice
¼ teaspoon powdered ginger
¼ teaspoon ground coriander
¼ teaspoon dried cardamom
2 tablespoons pure, raw honey

Cook in instant pot for 40 minutes on high. Brown in the oven at 375°F until nicely brown. Turn over once.

VEGGIES, STEAMED:
Radicchio (fresh chicory) 100 g per person
Green beans, 100 g per person

CURRIED CARROT FRITTERS:
Servings 7 fritters
250 – 300 g (3 large carrots)
1 medium onion
2 cloves garlic, finely chopped
2 tablespoons curry powder
100 g (1 cup) chickpea flour (sometimes called besan or gram flour). A garbanzo fava bean blend flour works well too.
¾ teaspoon salt
1 big handful (½ cup) fresh cilantro parsley or carrot tops, chopped finely
1 tablespoon ground flax seed
¼ teaspoon ground coriander
¼ teaspoon ground ginger
½ teaspoon cumin seeds, or
¼ teaspoon ground cumin
½ teaspoon fennel seeds, or
¼ teaspoon ground fennel
60 ml (¼ cup) water
½ teaspoon chili flakes, optional
40 g dried cranberries

Grate the onion and the carrot. The grater attachment on a food processor does this job quickly and easily. In a large bowl add the onion, carrot, cranberries and garlic and mix well. Add everything else except the water and stir together really well making sure all the spices are distributed well then add the water and stir again. You should have a really thick batter. At this stage leave it to sit for at least 10 minutes but longer is fine. If cooking in the oven preheat to 400°F. Line a baking tray with parchment paper or a silicone sheet and drop the mixture in roughly ⅓ cup amounts then flatten them evenly to about ½ inch thick. Cook for 20-25 minutes flipping them at half way through the cooking time. If cooking on a griddle or in a fry pan, heat over a medium heat then add roughly ⅓ cup amounts, flattening them evenly to about ½ inch thick. Cook for 5 – 6 minutes each side or until golden brown.
Recipe Notes
Here, used a combination of many different spices to give maximum flavour but these are totally customizable. The blend listed in the recipe is how I like my fritters, using what I regularly have in my pantry but in this recipe you have complete control. If you don’t have one of the spices or if there is one you don’t care for, omit it. You can use something else instead or not. They are good with just the curry powder and none of the other spices if that is all you have. Sometimes I add cilantro, sometimes I add parsley and sometimes I use the finely chopped green carrot tops. Play around with what you like best. As long as you keep the carrot, onion, chickpea flour, flax seed and water at the same ratio the fritters will work.
(I prefer to cook oil-free when I can but if you would like to fry these in oil you can). They will become crispier and more golden and probably cook a little quicker.
Leftover fritters freeze well. Allow to defrost then warm through in a fry pan over medium heat or bake in the oven until heated through. They are also good cold. They will keep for 3 – 4 days in the fridge.
Photo and recipe: 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

POTATO PUFFS IN A MUFFIN PAN
3 cups mashed potatoes
2 eggs
1/3 cup sour cream (optional extra for serving)
1 heaped cup shredded sharp cheddar cheese
2 tablespoons grated parmesan
2 tablespoons chopped chives or parsley
salt and black pepper to taste

Preheat oven to 200 ºC. Lightly grease with butter 8 – 9 of the wells of a non stick muffin pan.
In a medium mixing bowl whisk the eggs then mix in the sour cream. Stir in both cheeses and the chives. Add potatoes and mix well. Spoon it into the pan filling the cups to slightly below the top. Bake 25 – 35 minutes until it pulls away from the sides of the cup and are golden brown. Remove from oven and let it cool 5 minutes in pan. Serve with sour cream if desired.
Recipe and photo: Juanita Vermeulen

PORK PICADILLO WITH SWEET CURRY CARROT PATTY
Pork Picadillo
2 tablespoons extra-virgin olive oil
2 medium onions, finely chopped
1 medium green bell pepper, finely chopped
4 cloves garlic, minced
1 pound lean ground pork
2 teaspoons ground cumin
1½ teaspoons dried oregano
1 teaspoon ground cinnamon
¾ teaspoon kosher salt
¼ teaspoon ground allspice
ground pepper to taste
1 28-ounce can diced tomatoes, drained, ¼ cup juice reserved
2 bay leaves
½ cup raisins
⅓ cup pimiento-stuffed green olives, chopped
1 tablespoon red-wine vinegar

Heat oil in a large skillet over medium heat. Add onions and bell pepper; cook, stirring occasionally, until soft but not brown, about 8 minutes. Stir in garlic and cook for 30 seconds. Add pork; cook, breaking up the meat with a wooden spoon, until no longer pink, 5 to 7 minutes. Stir in cumin, oregano, cinnamon, salt, allspice and pepper, then add tomatoes, their reserved juice and bay leaves. Reduce heat to maintain a simmer, cover and cook for 25 minutes. Stir in raisins, olives and vinegar; cover and simmer for 10 minutes more.
Make Ahead Tip: Refrigerate for up to 3 days or freeze for up to 3 months.
Depending on your supermarket, it might be hard to find a lean option for ground pork. But it’s easy to make your own in a food processor. Choose a lean cut, such as loin or tenderloin. Cut into pieces and then pulse in a food processor until uniformly ground (being careful not to over-process, turning the meat into mush). Or ask your butcher to grind it for you. Using lean pork instead of regular ground pork saves up to 164 calories and 5 grams of saturated fat per 3 ounces of cooked meat.
Serving size: about 1 cup
Per serving: 223 calories; 10 g fat(2 g sat); 3 g fiber; 19 g carbohydrates; 17 g protein; 11 mcg folate; 44 mg cholesterol; 12 g sugars; 0 g added sugars; 435 IU vitamin A; 26 mg vitamin C; 59 mg calcium; 2 mg iron; 410 mg sodium; 529 mg potassium
Nutrition Bonus: Vitamin C (43% daily value)
Carbohydrate Servings: 1½
Exchanges: 1½ vegetable, ½ fruit, 2 lean meat, 1 fat
I used green tomatoes from our garden tonight in this dish, as well as stringed, julienned carrots (just 1/3 of a carrot, for color), yellow peppers, and a mix of olives.
Ground pork I used: 185 calories per 100g

Sweet curry carrot patties
250 – 300 g | 3 large carrots
1 medium onion
2 cloves garlic , finely chopped
2 tablespoons curry powder
100 g | 1 cup chickpea flour , sometimes called besan or gram flour. A garbanzo fava bean blend flour works well too.
3/4 teaspoon salt
1 big handful | ½ cup fresh cilantro, parsley or carrot tops , chopped finely
1 tablespoon ground flax seed
1/4 teaspoon ground coriander
1/4 teaspoon ground ginger
1/2 teaspoon cumin seeds , or ¼ teaspoon ground cumin
1/2 teaspoon fennel seeds, or ¼ teaspoon ground fennel
60 ml | ¼ cup water
½ teaspoon chili flakes, optional

Grate the onion and the carrot. The grater attachment on a food processor does this job quickly and easily.
In a large bowl add the onion, carrot and garlic and mix well.
Add everything else except the water and stir together really well making sure all the spices are distributed well then add the water and stir again. You should have a really thick batter.
At this stage leave it to sit for at least 10 minutes but longer is fine.
If cooking in the oven, preheat to 400F. Line a baking tray with parchment paper and drop the mixture in roughly ⅓ cup amounts then flatten them evenly to about ½ inch thick. Cook for 20-25 minutes flipping them at half way through the cooking time.
If cooking on a griddle or in a fry pan, heat over a medium heat then add roughly ⅓ cup amounts, flattening them evenly to about ½ inch thick. Cook for 5 – 6 minutes each side or until golden brown.
Only 84 calories each!
Total caloric intake with this meal is 307 calories and it is delicious.
Recipe posted by Annie Goussard Newton
Photo: Annie Goussard Newton

PETRA SE TUISGEMAAKTE CHAKALAKA
2 medium tamaties
1 groterige ui
1/2 blik baked beans*
3 kleinerige wortels
greenpepper
Enige groente kan uitgelaat word en met ander groente vervang word.

Indien wortels uitgelaat word vervang dalk met gevriesde mielies of vars pynappel blokkies vir ‘n effe soeter smakie. Groenboontjies, mielies, ertjies ens kan gebruik word.
* baked beans kan met droë bone vervang word.
Kook sommer die hele sakkie droë bone vooraf en vries in skoon gewaste broodsakkie, skep ‘n porsie en maak ‘n knoop en skep ‘n porsie en maak ‘n knoop.
En met elke gebruik, haal een porsie uit en ontvries.
Kerf groente. Sny die wortels julliene styl. Braai uie en voeg geleidelik ander groente by.
Voeg 1/2 teelepel kerriepoeier by, die volgende is opsioneel:
knippie peper/chillie poeier/paprika.
Gooi baked beans of voorafgekookte droë bone of lensies by en wortels en stoom met deksel tot wortel effe gaar is.
Die resep is soos hierbo geskik vir pasiente met hoë bloedruk, diabetes en hypercholesterolemia.
Indien besluit om saam met brood/stywe pap/ rys/ gaar koring/stampmielies te bedien- neem asb die stysel in ag, indien u ‘n diabeet is.
Foto: Petra van Zyl

ASIAN BEEF ROAST AND VEGGIE MEDLEY
Serves 2
1 small beef roast
¼ teaspoon sea salt (to own taste)
¼ teaspoon black pepper (to own taste)
¼ teaspoon 5 spice Chinese seasoning
¼ teaspoon ground cardamom
¼ teaspoon ground ginger
½ teaspoon olive oil
1 onion cut into small chunks
2 apples  cut into small chunks
2 potatoes  – wrap in aluminum foil.

Rub roast with spices and seasoning. Add  olive oil to roast pan.   Add  onion, apples and potatoes to roasting pan with prepared roast. Cook roast in oven at 375ºF until internal temperature reads 125ºF.
Remove roast, apples and onions from roasting pan.
Let roast sit for 30 minutes.
Add a bit water to roasting pan and continue to cook aluminium wrapped potatoes at same temperature in oven until they are soft, when poked with a fork.

In steamer basket:
Place 1 chopped orange pepper
add 1 cup of broccoli florets
Steam until broccoli turns bright green.

Beet patties
¼cup rolled oats
1 (8 -ounce) can chickpeas, drained and rinsed
¼ cup fresh dill
1.5 tablespoons distilled white vinegar
1 small onion, roughly chopped
2 garlic cloves
1 medium raw beet, peeled and roughly chopped (about 1 cup)
½ teaspoon salt
1 ½ tablespoon olive oil + more for cooking patties
1/3 cup chickpea flour

In the bowl of a food processor, combine the rolled oats, drained and rinsed chickpeas, and fresh dill. Pulse for 5 seconds. Add the white vinegar then continue to blend until the mixture appears finely chopped and sticks together when you press it between your fingers. Scoop the mixture out into a large bowl and set aside. Next add the onion, garlic cloves, and beets to the food processor then blend until finely chopped. In large skillet, warm the oil over medium heat. Add the beet mixture from the food processor, sprinkle with a teaspoon of salt and cook for about 5-7 minutes, until soft. Transfer the mixture to the bowl with the chickpeas. Add the chickpea flour to the bowl and stir together until well-combined. If the mixture appears too wet, add more flour (1 tablespoon at a time) until it’s dry enough to hold together. Scooping out about 1/4 cup of the mixture at a time, use your hands to form individual patties. Cook them in the greased skillet over medium heat for about 4 minutes on each side. I sliced mine after cooking.

Depending on how big your portions, you should be putting about 622 -700 healthy, delightful calories into your stomach with this meal 💕🍽
My motto: you eat with your eyes first! If a meal is bright and beautiful, you may fall in love with the wonders of food😍
Recipe and photo: Annie Goussard Newton

SPICY RICE, PORK RASHER BITS AND SHRIMPS
Spicy rice with Funky Ouma (turmeric and ginger salt) and I added dried chilli flakes, fried pork rasher bits and shrimps. Delicious with an ice cold glass of Chenin Blanc.
Spicy rice:
1 onion, diced small
1 carrot, grated coarsely
1 stem of celery, chopped finely
1 cup of Basmati rice
½ teaspoon turmeric
2 cups chicken stock
1 cup dry white wine
good pinch of dried chilli flakes

2 cups of frozen cooked shrimps, put into colander and pour a kettle of boiling water over it in the sink.
300 g pork rashers, cut into small strips
Funky Ouma turmeric and ginger salt, optional (range of spices available from well known dried fruit and nut stores)
olive oil for shallow frying

First fry the pork bits in olive oil until brown, remove and keeping aside. Keep the oil and fry the onion, carrot and celery in the same oil for 5 mins. Add the dry rice and turmeric and stir through so it’s coated in the oil and fry for about 5 min.
Add the wine and let it cook away before adding the chicken stock and let it cook on high until nearly all the stock cooked away. By now the rice will be nearly done. Put the shrimps on top of the rice, turn the heat down and cover with a lid and allow to steam for a few minutes. The rice should be fluffy now. Add the pork bits on top, check the favouring and add some Funky Ouma. Stir through and serve with a lemon wedge.
Photo and Recipe: Elsabie Templeton