| Recipe By: | Janet Cruywagen |
|---|---|
| Recipe Status: | Untested |
| Kind of Bake: | Retarded overnight – San Francisco Style – mixed in the morning, retarded in the fridge overnight, baked at any point the next day |
| Makes: | 6 to 8 servings, Family Style |
| Created Over: | 3 days |
| Recommended For: |
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| Diversity Score: | 23 |
|---|---|
| Increase Fibre: | The flour mixture consists of white, wholegrain and wholegrain spelt. Red and brown lentils in the Dahl, cucumber added to the yogurt |
| Probiotic Serving Suggestion: | Greek yogurt of cultured labneh mixed with chopped cucumber and toasted sesame seeds |
| Antioxidants: | The unsifted wholegrain flour contains the whole plant which doesn't compromise the antioxidants found in the plant. My spice mix that consists of cumin, turmeric, coriander and cinnamon are all high in antioxidants and anti-inflammatory properties |
| Suggested Botanical Blend: | I blended flour to create diversity please see the recipe |
Ingredients
| Ingredients | Quantity |
|---|---|
| Wholegrain leaven (refreshed twice) | 100g |
| Stoneground white bread flour | 350g |
| Unsifted wholegrain flour | 100g |
| Wholegrain spelt flour | 50g |
| Water | 110g (plus an additional 10-20g if needed) |
| Eggs | 3 (plus 1 yolk) |
| Salt | 12g |
| Butter (cubed) | 100g |
| Honey | 50g |
| FOR THE DAL | . |
| Red lentils (soaked) | 500g |
| Brown lentils | 1 Tin |
| Olive oil | 15ml |
| Dried cumin | 1 1/2 tsp |
| Dried coriander | 1 1/2 tsp |
| Dried Turmeric | 1 tsp |
| Mustard seeds | 1 tsp |
| Curry leaves | 2 |
| Cinnamon stick | 2 |
| Fresh tomato (chopped) | 1 Large and ripe |
| Onion (chopped) | 1 Large |
| Fresh chilli (whole) | 1 (2-3 if you want more heat) |
| Fresh ginger (finely chopped) | 1 generous piece |
| Fresh garlic finely chopped) | 4-5 cloves |
| Whole tomatoes | 1 Tin |
| Greek yogurt or cultured labneh | 1 cup |
| Cucumber (chopped) | half of a medium sized cucumber |
| Sesame seeds (toasted) | 1 Tbsp |
| Sunflower oil | 1L |
Recipe Introduction
Vetkoek and Mince, sourdough style
Vetkoek and Mince is an iconic, traditional, and proudly South African dish. It holds a special place in households across the country and is a familiar staple. It's a common sight at school and charity events, and you can often purchase Vetkoek by itself at numerous street corners, making it a popular breakfast choice for many commuters. The dough for Vetkoek is typically made with ultra-processed wheat, fast-acting yeast, and refined sugar. The mince filling is prepared with saturated fat, and iodated table salt is commonly used. While this dish provides an affordable and comforting experience, it may not be the healthiest choice due to its lack of diversity and high glycemic index.
I really wanted to give this dish a makeover by increasing diversity, reducing the glycemic index, all without breaking the bank or sacrificing the comfort that the dish brings. This dish is made with families in mind, giving them a hearty dose of deliciousness. It's perfect for getting the whole family involved - let them pitch in with chopping, mixing, frying, and setting the table. It's all about bringing everyone closer and enjoying a fantastic meal together.
I am very priviliged to work with amazing wheat farmers that value regenerative farming, doing proper crop rotation with canola, legumes and wheat and doesn't spray their crops with harmful pesticides. They are passionate about the wellbeing of South Africans and started to distribute their flour in our big chain supermarkets at amazingly low prices. When you swipe your loyalty card at these supermarkets, their flour are the same price as the mass produced, roller milled flour. It is an amazin way to disrupt the system by providing competitive pricing. Although we have a challenge in terms of awareness, I am so grateful and optimistic when I work with brands like these.
When you use your loyalty card at these supermarkets, you'll find that their flour is competitively priced, on par with the mass-produced, roller-milled flour. This approach offers an outstanding way to challenge the existing system by providing cost-effective options. While there might be an awareness challenge, I'm incredibly appreciative and optimistic when I have the opportunity to work with brands like these.
In South Africa, we're currently grappling with significant electricity shortages. Not everyone has the means to invest in alternative energy sources or even have regular access to electricity. With this in consideration, I aim to provide an option for those times when budget constraints make it difficult to access fresh ingredients and things like a fridge.
You can opt for gas, paraffin or even an open flame as an alternative to using a stovetop. Instead of the fresh ingredients and various spices feel free to experiment with a general curry mix.
Consider substituting lentils with sugar beans; they offer similar fibre content and are approximately R10 cheaper than lentils on a 500g bag. (1 Pound = R22).
Mageu, a popular fermented maize drink with a thick consistency, can be used in stead of yogurt.
The beauty of this dish and the comfort it provides should be accessible to everyone, regardless of their background or disposable income.
May you enjoy creating this dish and may it offer you and your family the same comforting experience it has given to mine.
Janet
x!
Studies
| Study | How this study has been applied |
|---|---|
| 324 - ‘CENTRAL OBESITY IS ASSOCIATED WITH LOWER INTAKE OF WHOLE-GRAIN BREAD AND LESS FREQUENT BREAKFAST AND LUNCH: RESULTS FROM THE HUNT STUDY, AN ADULT ALL-POPULATION SURVEY’. APPLIED PHYSIOLOGY, NUTRITION AND METABOLISM. 39(7):819-28 | Obesity is a problem in South Africa, and the traditional version of this recipe contributes to weight gain and blood sugar spikes. I wanted to see if I diversity this with wholegrain flour, if it would make a difference. |
| 540 - ‘A HYPOCALORIC DIET RICH IN HIGH FIBER RYE FOODS CAUSES GREATER REDUCTION IN BODY WEIGHT AND BODY FAT THAN A DIET RICH IN REFINED WHEAT: A PARALLEL RANDOMIZED CONTROLLED TRIAL IN ADULTS WITH OVERWEIGHT AND OBESITY (THE RYEWEIGHT STUDY)’. CLINICAL NUTRITION. 45: 155-169 | Refined wheat is a staple in the average household in South Africa. If I can recreate this iconic dish by diversity, it could potentially help with weight management and increased fibre with healing the gut. |
| 646 - ‘ULTRA-PROCESSED FOODS: WHAT THEY ARE AND HOW TO IDENTIFY THEM’. PUBLIC HEALTH NUTRITION. VOLUME 22, PP. 936 - 941 | I wanted a better understanding of UPF in general. The traditional recipe calls for ultra processed ingredients. I want to change that with my version. |
| 550 - ‘DIETARY FIBRE FROM WHOLE GRAINS AND THEIR BENEFITS ON METABOLIC HEALTH’. NUTRIENTS. 12 (10) 3045 | I wanted a better understanding of how wholegrains impacts our bodies and how I can use it in my baking to help people lower their risk of obesity, heart disease, diabetes and certain gastrointestinal disorders. |
Equipment
- Stand mixer
- Bowl for dough to rest in the fridge
- Tea towels or shower caps
- Dough Scraper
- Scale
- Stove top
- Knife and chopping board
- Garlic and ginger press (optional)
- Colander for rinsing lentils
- Bowl for lentils to soak
- Pot for Dahl
- Pot for frying
- Slotted spoon
- Cooling rack
- Serving dish for Dahl
- Small bowl for yogurt
- Plates
Tin Size cm (HxWxD)
No tin used x No tin x No tinStarter Quantity
100g
Status of Starter
bubbly, lively second-build starter
DDT
26°C (79°F)
Flours
- Locally grown and milled white bread flour (Gideon Milling)
- Locally grown and milled unsifted wholegrain flour (Gideon Milling)
- Wholegrain spelt flour, imported (Health Connection)
Baking Temperature
This recipe does not use an oven
Baking Time
Dahl takes around 2 hours, Vetkoek 4 minutes per 120g of dough
Timings
| Step | Day | Timings (hh:mm) |
|---|---|---|
| Take your starter out of your fridge and refresh using 25g starter, 50g unsifted wholegrain or rye flour and 50g water. Mix vigorously, add to a clean glass jar and leave on your kitchen counter | Day 1 | 12:00 |
| Refresh your starter to make leaven using 50g starter, 70g unsifted wholegrain or rye flour and 70g water. Mix well and add to a clean glass jar and leave overnight to grow. | Day 1 | 22:00 |
| Start your dough by using your stand mixer. Mixing all your ingredients together until everything comes together, except the butter and honey. | Day 2 | 08:00 |
| Use a medium speed and mix for 3-4 minutes until everything is well incorporated. Increase the speed of your mixer and mix your dough for an additional 4-5 minutes to develop the gluten. | Day 2 | 08:30 |
| Add the butter, little by little while mixing. Once the butter is fully incorporated and your dough is shiny, turn off the mixer and let your dough rest for 5-10 minutes. | Day 2 | 08:45 |
| Do a windowpane test. | Day 2 | 09:00 |
| Wet you hand slightly and take a piece of the dough and gently spread it between your fingers. As you pull it, it should stretch. If your gluten is strong enough, it will become transparent and you will be able to see light through it. If your dough tears easily, the gluten isn't strong enough. Mix for a few more minutes, let your dough rest and repeat the windowpane test until you achieve desired result. | Day 2 | 09:00 |
| Transfer your dough to a lightly greased bowl and cover with a shower cap or damp tea towel. The dough needs to proof at 26 degrees celsius. Use your oven light and let your dough proof . | Day 2 | 09:00 |
| Fold 1: using a gentle stretch and fold: lift and fold the dough in half, then turn, lift and fold again | Day 2 | 09:30 |
| Do a second fold using a gentle stretch and fold: lift and fold the dough in half, then turn, lift and fold again | Day 2 | 10:00 |
| Transfer your dough to the fridge to proof for the rest of the day and overnight | Day 2 | 10:00 |
| Take your dough out of the fridge, leave it on your kitchen counter and let it come to room temperature | Day 3 | 11:00 |
| Scale and shape your dough. | Day 3 | 12:00 |
| Lightly dust a baking tray with flour. | Day 3 | 12:00 |
| Divide your dough in 120g pieces, using your dough scraper. This should yield 8 to 10 servings | Day 3 | 12:30 |
| Gently shape each piece in a ball and place carefully on you floured trays. Cover and leave to proof for 4 to 6 hours | Day 3 | 12:45 |
| Prepare your Dahl by rinsing your red lentils and let them soak for 30 minutes | Day 3 | 16:00 |
| While your lentils soak, take out all your ingredients so they are easily accessible. Chop your tomato, onion and press your garlic and ginger. | Day 3 | 16:00 |
| Heat 15ml of olive oil in your pot and add your dried cumin, coriander, turmeric, mustard seeds, curry leaves and cinnamon stick. Fry for a few minutes. | Day 3 | 16:15 |
| Add your chopped onion and fry with the spices on a low heat until it becomes translucent and soft | Day 3 | 16:30 |
| Add the garlic and ginger and fry for a few minutes. Add your fresh tomato and chilli. Fry for a few minutes. | Day 3 | 16:45 |
| Add the tin tomatoes, red and brown lentils to the mixture . Cook for a few minute together. | Day 3 | 16:30 |
| Add a cup of water and some salt to taste to the mixture and cook for 45 minutes on a low heat setting, stirring frequently. If the mixture cooks dry too quickly, add some more water. | Day 3 | 16:45 |
| Lightly toast your sesame seeds. Take 1 cup of greek yogurt or cultured labneh and add your sesame seeds, some salt and chopped cucumber. Mix well and set aside in the fridge. | Day 3 | 16:45 |
| While your Dahl is cooking, go and check on your dough. | Day 3 | 17:00 |
| Heat your sunflower oil in a big pan or pot, when it reaches 180 degrees celsius it is ready for frying | Day 1 | 17:30 |
| Add two or three pieces of dough to the oil, frying them for 2 minutes on each side until golden brown. Remove with a slotted spoon an transfer to a cooling rack to cool and repeat with the rest. | Day 1 | 18:00/18:30 |
| Let someone set the table while you fry your dough. | Day 3 | 18:30 |
| Serve immediately with a crisp white wine, light beer or a glass of kombucha on the side. This is a family style dish where you don't need a lot of utensils. Enjoy the beautiful, messy gathering. | Day 3 | 19:00 |
How to Store
After cooking, allow the Dahl to reach room temperature before placing it in an airtight container and storing it in the fridge. Remember to consume the cooked Dahl within 3-4 days when refrigerated, and discard any portions that show signs of spoilage, unusual odours, or changes in texture.
Vetkoek is most delicious when enjoyed freshly cooked on the same day. If you need to store it, an airtight container will keep it good for up to two days. To reheat, you can use an oven, air fryer, or slice and toast it. Avoid using a microwave for reheating as it may not yield the best results.
Top Tips
1) You can make the Dahl a day ahead if you're pressed for time. Simply ensure you reheat it thoroughly before serving, and consider pairing it with a refreshing white wine or a light beer.
2) If you use your starter frequently, you don't need to perform a double refresh. You can also save time by starting your dough in the morning and allowing it to proof at room temperature until late afternoon, eliminating the need for an overnight proof in the fridge.
