Helping keep our guts healthy

... without giving up the things we love! Today's great example of that is soft pretzels. I ADORE these at places like concerts or theme parks, all warm straight out of the oven, dripping with rock salt and melted butter. But as you can imagine, these are NOT what I would consider a healthy snack!

So what to do. I wanted a way to make this "junk food" a little better for my man and I.... and I think I may have figured it out.

First, making my own is a huge step in the right direction! Anything homemade is WAY better than anything you'll find in a grocery store. Plus, by adding sourdough starter to the dough, it adds good gut bacteria (probiotics), that help our bodies to process and digest (and utilize) the foods we eat. No added junk, like cornstarch or iodized table salt? Absolutely! Just brushed with real butter (straight off the farm) and rock salt from the cliffs off the shores of Ireland.

This recipe might take two days to make, but most of the time is hands-off, with the dough just sitting and developing delicious flavour. Pictures of the end result will be added after dinner this evening!

This is REAL food, done right.

Sourdough Soft Pretzels:

· 1¼ cups (10 oz, 300 ml) warm water

· 1 cup (8 oz, 224g) active sourdough starter

· 1½ tsp salt

· 1 tablespoon granulated sugar

· 3½ cups (17.5 oz, 490g) unbleached all-purpose flour

· 2 quarts (2 liters) water

· 1/3 cup (2.5 oz, 70 g) baking soda

· 1 egg white, lightly whisked

· Sea salt and seeds, for garnish

(DAY 1)

1) Combine the water, starter, salt and sugar in a mixer with the paddle attached (or mix by hand)

2) With the mixer running on low, add 2 cups of the flour and mix to form a smooth batter. Switch to the dough hook and add the remaining flour. Knead on medium low speed for 10 minutes (speed 3 on my stand mixer). The dough will clear the bowl and cling to the hook after kneading

3) Scrape the dough into a lightly oiled bowl, turning once to coat. Cover the bowl and set aside at room temperature for 4 to 5 hours

4) Every hour, repeat the following procedure: Uncover the bowl, lift one side of the dough over into the middle of the dough. Repeat with the other three sides of the dough then flip the dough over

5) After 4 to 5 hours, put the dough in the refrigerator overnight

(DAY 2)

6) Remove the dough from the refrigerator. Line two baking sheets with parchment paper and coat the parchment paper with vegetable oil

7) Turn the cold dough out onto a floured surface and divide into 9 to 12 equal pieces. Shape each piece into a rope. Using flat hands, roll the dough back and forth moving your hands in opposite directions from the middle of the rope towards either end. If the dough gets sticky dip your hands in flour and continue. The dough should stick to the surface just a little so that the friction will allow you to pull the dough into a long rope. The longer and thinner the rope the more open the pretzel shape will be. Try to get the rope to about 20"-24"

8 ) To form a pretzel, lift the dough rope on either end and allow the middle to sit on the surface, forming a "U" shape. Twist the ends of the rope together 2x and fold the twist over and rest on the center of the "U". Lift the pretzel by the two top loops and place on the oiled parchment paper

9) Cover the tray with oiled plastic wrap and set aside to for 1 hour to bring the dough to room temperature

10) Combine the 2 quarts of water and baking soda in a large pot and bring it to a boil. Preheat the oven to 450°F convection or 475°F regular

11) Drop the pretzels into the boiling water for 10 seconds, flip and boil another 10 seconds (I can fit about 3 at a time in my pot, don't overcrowd the pan). Set the boiled pretzels back onto the baking sheets (lined with oiled parchment)

12) Brush each pretzel with egg white and sprinkle with coarse salt and/or seeds of your choice. Bake until puffed and golden brown, about 15 minutes. Turn the sheets halfway through baking so they brown evenly

13) They're best eaten warm from the oven. They also freeze really well

Just waiting for the last rise to finish, then into the oven we go!