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November 29, 2022 | | Nutrition

December | Recipes to Inspire Seasonal Eating

Spelt Fig Breakfast Rolls

PREP TIME: 45 minutes | COOK TIME: 45 minutes + overnight + 50 minutes rising | SERVES: 8
NUTRITION:240 Calories | 6.5 g Fat | 44 g Carbs | 4.5 g Protein

● 4 cups whole-grain spelt flour, plus extra to dust
● 1 tbsp packed dark brown sugar
● 1 tsp sea salt
● 2 tsp active dry yeast
● 2 tbsp each: sesame, sunflower & flax seeds
● 2 tbsp virgin olive oil, plus extra to grease
● 1 1⁄4 to 1 1⁄2 cups warm water
● 1 tsp milk, to glaze
● Unsalted butter, to serve
● Spiced Fig Conserve:
● 1 cup diced dried figs, 3 small sweet apples, peeled, cored, and diced, finely grated zest and juice of 1 orange, 1 tbsp packed light brown sugar, 1⁄4 tsp ground allspice, 1 cup water

1. Add flour, dark brown sugar & salt in a bowl & mix well. Stir in yeast & seeds. Add oil, then gradually mix in enough warm water to create a soft dough.
2. Dust a work surface with flour, knead the dough for 5 minutes. Return it to the bowl, cover with lightly oiled plastic wrap & let rise overnight in the refrigerator.
3. For the spiced fig conserve: put the figs, apples, orange zest & juice, light brown sugar, allspice & water into a saucepan. Cover & simmer on medium heat, stirring occasionally, for 30 minutes. Let cool, put into a sterilized jar, let stand until completely cold. Store in the refrigerator for up to ten days.
4. Line 2 baking sheets with parchment paper. Flour a work surface. Knead dough briefly, cut it into 16 pieces & roll each into a ball, put one ball in the center of each baking sheet & arrange the others around it, leaving a little space between them.
5. Cover each baking sheet of rolls with lightly oiled plastic wrap, let rise in a warm place for 40-50 minutes. Preheat the oven to 425° F, remove plastic wrap, brush the rolls with milk & sprinkle with extra seeds. Bake for 15 minutes. Serve with butter & the conserve.

Turkey Stew with Couscous

PREP TIME 20 minutes | COOK TIME 25 minutes | SERVES 4
NUTRITION 399 Calories | 6 g Fat | 39 g Carbs | 46 g Protein

● 1 tbsp virgin olive oil
● 1 lb skinless, boneless turkey breast, cut into 3⁄4 – inch pieces
● 1 onion, coarsely chopped
● 2 garlic cloves, finely chopped
● 1 red and 1 orange bell pepper, seeded and coarsely chopped
● 4 tomatoes, coarsely chopped
● 1 tsp cumin seeds, coarsely crushed
● 1 tsp paprika
● Finely grated zest and juice of 1 unwaxed lemon
● Sea salt and pepper (optional)
● 1 cup whole-grain giant couscous
● 2 tbsp coarsely chopped fresh flat-leaf parsley
● 2 tbsp coarsely chopped fresh cilantro

1. Heat the oil in a large skillet over medium heat. Add the turkey, a few pieces at a time, then add the onion. Sauté, stirring, for 5 minutes, or until the turkey is golden.
2. Add the garlic, red and orange bell peppers, and tomatoes, then stir in the cumin seeds and paprika. Add the lemon juice and season with salt and pepper, if using. Stir well, then cover and cook, stirring from time to time, for 20 minutes, or until the tomatoes have formed a thick sauce and the turkey is cooked through and the juices run clear with no sign of pink when a piece is cut in half.
3. Meanwhile, fill a saucepan halfway with water and bring to a boil. Add the couscous and cook according to the package directions, or until just tender. Transfer to a strainer and drain well.
4. Spoon the couscous onto plates and top with the turkey stew. Mix the parsley and cilantro with the lemon zest, then sprinkle the mixture over the stew and serve.

Beet & Squash Salad

PREP TIME 25 minutes | COOK TIME 30 minutes | SERVES 4
NUTRITION 505 Calories | 19 g Fat | 75 g Carbs | 10 g Protein

● 5 raw beets (about 1 lb), cut into cubes
● 3 1⁄4 cups butternut squash cubes
● 1⁄4 cup virgin olive oil
● 1⁄2 cup long-grain brown rice
● 1⁄2 cup French red Camargue rice (available online), or another 1⁄2 cup long-grain brown rice
● 1⁄2 cup farro (emmer wheat) or pearl barley
● 4 cups baby beet leaves
● Salt and pepper (optional)
● Dressing:
● 1 tbsp flaxseed oil
● 2 tbsp red wine vinegar
● 1⁄2 tsp smoked hot paprika
● 1 tsp fennel seeds, coarsely crushed
● 2 tsp tomato paste

1. Preheat the oven to 400°F. Put the beets and squash into a roasting pan, drizzle with half the olive oil, and season with salt and pepper, if using. Roast for 30 minutes, or until just tender.
2. Meanwhile, bring a large saucepan of water to a boil, add the brown rice, red Camargue rice, and farro, and cook for about 30 minutes, or according to the package directions, until the grains are tender. (Depending on the brand, one of the grains may need more cooking time than another; start with the grain that needs the longest cooking time, then add the others so they will have enough cooking time to be tender but not overcooked). Drain and rinse, then transfer to a plate.
3. To make the dressing, put all the ingredients and the remaining 2 tbsp of olive oil in a screw-top jar, season with salt and pepper, screw on the lid, and shake well. Drizzle over the rice mixture, then toss gently together.
4. Spoon the roasted vegetables over the grains and let cool. Toss gently, then sprinkle with the beet leaves and serve immediately.


Pink Energy Bars

PREP TIME 6 minutes + chilling | SERVES 10

NUTRITION 76 Calories | 4 g Fat | 7 g Carbs | 3 g Protein

● 1⁄2 cup rolled oats
● 1⁄2 cup ground almonds (almost meal)
● 2 tbsp smooth peanut butter
● 1 small, cooked beet
● 1 tbsp maple syrup

1. Put the oats into a food processor and process until broken down.
2. Add the remaining ingredients to the processor and process again until the mixture comes together.
3. Press the dough into a 5-inch square pan and smooth the top. Chill in the refrigerator for 1 hour, then cut into bars.