Do Carbs Improve Your Mood?

In a recent poll, 81% of Israelis said "yes".

You're not alone if you go straight for cookies, crackers, bread or sweets when you're feeling upset, tired or depressed.

Some scientists think that it's a reaction to the "feel-good" hormone serotonin. When serotonin levels decrease, cravings for carbohydrates increase.

Others aren't convinced. They suggest that carb cravings may be triggered by upsetting events or just plain habit. If you're on one of the popular high-protein, low-carbohydrate diets, you may crave carbohydrates because you're simply not getting enough of them!

Here are some tips to help you cope with "normal" cravings:

Include a protein-rich food at breakfast. An egg or yogurt in the morning will help keep you satisfied throughout the day.

When you crave carbohydrates, choose lean ones like pretzels, crackers, cereal or bread.

Don't feel like you have to join the high-protein, low-carbohydrate diet trend. If it causes you to crave carbs, it's not the diet for you.

Choose carbohydrates that you can eat slowly or drink, like popcorn or hot chocolate. Those are more satisfying than foods that are eaten in a hurry, like cookies and candy.

Simple Carrot Soup with Variations (Parve)

Braise carrots. Add water and cook a little longer. Sounds boring? This simple soup will surprise you. For an interesting variation, substitute one cup of orange juice for a cup of the water. Or use honey instead of sugar. Add Dijon mustard, curry powder or other herbs and spices. Chopped parsley, toasted pumpkin seeds or small croutons make a nice garnish.

2 pounds (1 kilo) carrots, peeled and sliced

1 cup water

2 tablespoons canola oil

1 ½ teaspoons sugar

Salt and freshly ground pepper to taste

8 cups water

Put the carrots, 1 cup of water, oil, sugar, salt and pepper in a large pan. Cook on high heat until the mixture boils. Reduce the heat, cover and cook for 5 minutes.

Uncover the pan and cook over medium-high heat, until the water evaporates and the carrots are tender. Cook the carrots, stirring occasionally, until they're glazed. It's alright if they brown just a little.

Add the rest of the water and bring to a boil. Lower the heat and cook covered for 10-15 minutes, until the carrots are completely soft.

Puree the soup with an immersion blender.

6-8 servings

Trans Fat – The Sequel

The phrases "zero trans fat" and "trans fat free" are now common on packages of cookies, cake, crackers and other convenience foods. Since trans fat must now be listed on nutrition labels, lots of companies have reformulated their products to eliminate them. Instead of partially hydrogenated oils (which result in trans fat), they're using alternative fats.

That sounds good, right?

If the substitute is liquid oil like canola or soy, it's probably fine. But if it's an interesterified fat, it may or may not be any better for you than trans fat.

Interesterified fat is made by combining a solid fat with a liquid fat. The result is a fat that behaves like saturated fat – it keeps the cookies crisp and increases the shelf life of the product.

We don't know if these fats are safe. Preliminary research suggests that they may raise bad cholesterol and lower good cholesterol, just like trans fat. It's just too early to tell.

Another problem is that it's hard to know when they're being used in a product. Unlike trans fat, interesterified fats are not required to be listed on the label. You have to read the small print. If palm oil or palm kernel oil or fully hydrogenated vegetable oil appear as ingredients, it's likely to be interesterified fat. Another clue is if the product boasts of being "trans fat free".

Here's the ingredient list of a popular cookie.

SUGAR, ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE {VITAMIN B1}, RIBOFLAVIN {VITAMIN B2}, FOLIC ACID), HIGH OLEIC CANOLA OIL AND/OR PALM OIL AND/OR CANOLA OIL, AND/OR SOYBEAN OIL, COCOA (PROCESSED WITH ALKALI), HIGH FRUCTOSE CORN SYRUP, CORNSTARCH, LEAVENING (BAKING SODA AND/OR CALCIUM PHOSPHATE), SALT, SOY LECITHIN (EMULSIFIER), VANILLIN - AN ARTIFICIAL FLAVOR, CHOCOLATE. CONTAINS: WHEAT, SOY.

Can you find the interesterified fat? (Hint: It's in bold print)

I'd avoid it. I'd also avoid the sugar, white flour and additional sugar (in the form of high fructose corn syrup) in these cookies.

If you eat a diet high in unprocessed foods like vegetables, fruit, whole-grains, low-fat protein and healthy fat like olive oil, you probably won't come across much interesterified fat. It's mainly used in highly processed store-bought food. It will be interesting to see if these fats will be around for awhile or if they go out the window along with their trans fat cousins.

To Every Thing There is a Season …

And the time for strawberries is spring.

That's what I always thought. Until I moved to Israel. Here, strawberries take you by surprise in November. By February or March, they're gone.

Normally that wouldn't bother me. I 'm fine with butternut squash and cauliflower in July. I didn't expect the growing seasons here to mimic those in the US. But Passover without strawberries was difficult. Don't they always go with rhubarb and asparagus – those special, "eat them first on Pesach" treats?

Last year we had a pleasant surprise. Strawberries started in winter and stayed on the shelves through Pesach. Either the farmers figured out how to extend the growing season or European countries weren't buying our berries. Finally, we had strawberries for Pesach.

Strawberries are back now. Whether they'll still be here for Pesach is hard to know. We're just enjoying them for as long as they're here.

Strawberries are a great source of vitamin C. They're high in fiber, folate, potassium and a variety of phytochemicals – compounds that act as antioxidants in the body. Their lovely red color comes from the phytochemical anthocyanin.

In the US, strawberries are on the "Try to Buy Organic" list. They're particularly susceptible to damage from insects, so they're likely to get a heavy dose of pesticides.

But most Israeli strawberries get a different treatment. Insects. "Good bugs" (like wasps) that destroy the "bad bugs", so that pesticides aren't needed. It's an ecologically friendly system of pest control developed here in Israel.

Slice strawberries into cereal, fruit salad, yogurt, pancakes or waffles. A touch of sugar or balsamic vinegar helps bring out their flavor.

Want something creamy with your strawberries? Mix a cup or so of low-fat ricotta cheese with a spoonful of powdered sugar and a drop or two of vanilla. Serve alongside fresh strawberries. Use it instead of whipped cream in strawberry shortcake or layer it with strawberries and lady fingers.

To Peel or Not to Peel

Getting ready to make latkes? Think twice before you peel those potatoes. Peels add a lot more than flavor and texture.

When you toss potato peels, you're tossing a significant amount of fiber, potassium, vitamins and phytochemicals.

It's true with other vegetables as well. The skin of sweet potatoes and eggplant, for instance, contain vitamins, minerals and the potent antioxidant quercetin. Most of the fiber in apples and pears is in the skin.

What about pesticide residue?

Organically grown is your best choice, especially with apples, pears and potatoes, which can be heavily sprayed. If conventionally grown produce is your only choice, be sure to wash it carefully. (Organically grown produce should also be washed to get rid of the dirt.)

So when you make latkes this Chanukah, save yourself the time and energy of peeling potatoes. You'll be saving some valuable nutrients at the same time.

Chag Sameach! Happy Chanukah!

Baked or Fried? The Latke Conundrum

What makes latkes so appealing?

Potatoes, salt and fat!

That's why French fries are America's favorite vegetable.

And that's why Americans are so fat.

So what are we supposed to eat on Chanukah? You could go the way of The New York Time's food section with Apple-Gruyere-French-Toast-And-Red-Onions-Sandwich, lightly sautéed in olive oil.

But let's be honest. We're Jews. We want latkes on Chanukah.

Here's what I suggest.

Baked latkes are not bad. But they're not nearly as tasty as their fried cousins. Besides, when you bake them, you're entitled to eat more. Because they're better for you, right?

I'd rather fry them and eat a few less.

Start by cooking your latkes in a non-stick pan. You'll use less oil right there. Think shallow rather than deep frying. Drain your latkes on several layers of paper towel to absorb any extra oil.

Make latkes once during Chanukah. Serve them as a side dish. They're great with fish, poultry, a hearty soup, or a main-course salad.

Fill your plate with vegetables. Salad counts. Leave room for one or two latkes (ok, three if they're really small).

Research shows that people eat less when their plate is small. So serve latkes on a salad plate. Not a dinner plate.

Did you know that the first bite or two (of any food) is the most satisfying? That's why it's more enjoyable to eat two delicious latkes than a whole plate of latkes that are just so-so. And that way, you won't end up feeling stuffed. You may even feel energetic enough for a brisk walk to help burn off those extra calories!

Have a happy and healthy Chanukah!

Dinner in 10 Minutes

I got in late this afternoon, with no idea what I'd make for dinner. Was there enough leftover potato soup from Shabbat? Would it be omelets again? We just ordered pizza the other day. It was six and I was already feeling hungry.

What was in the refrigerator? Leftover cooked farro (a whole-grain related to wheat), blanched beet greens, soup, broccoli, mushrooms, tofu and the usual assortment of cheese, eggs, carrots, peppers, cucumbers and tomatoes. I didn't have the energy to explore our completely stuffed freezer.

Broccoli and tofu? Stir-fry sounded too ambitious and time consuming. The soup was good, but we'd been eating it for the last four days.

Leftover grains, beans, pasta and vegetables can usually be transformed into an enjoyable meal on short notice. Tonight I created "Farro and Greens":

Sauté a small onion in some olive oil. While the onions are cooking, take a handful of dried cherry tomatoes from the freezer and cut them in half. (Fortunately they were right at the front; otherwise, I never would have seen them.) Coarsely chop the cooked beet greens. When the onions are soft, add the farro and cook for a minute or two. Add the vegetables and season with salt and pepper. Serve with parmesan crackers that just happened to fall out of the freezer with the cherry tomatoes.

Thanksgiving Israeli Style

We're eating pizza for dinner tonight. No, it's not our new Thanksgiving tradition.

Some of us "old timers" are meeting with a group of English-speaking potential olim. We love sharing our enthusiasm about life in Beer Sheva. And isn't pizza the easiest when you have a last-minute crowd on a Thursday evening?

Meanwhile, I've been cooking for Shabbat. Not all of the kids could make it for dinner, so I turned the menu around to do the Thanksgiving-thing for lunch.

Erev Shabbat

Sourdough multi-grain challah

Glazed carrot soup

Broccoli mushroom quiche

Salad

Chocolate cupcakes

Shabbat Lunch

Whole-wheat challah

Turkey Breast with fresh herbs

Cornbread and challah stuffing

Brown and wild rice salad (with lemon vinaigrette and dried cranberries)

Israeli salad

Sweet potato pie

Canned cranberry sauce (procured by my son in Jerusalem)

Happy Thanksgiving and Shabbat Shalom!

Chocolate - The Next Valium?

Dark Chocolate Takes Bite Out of Stress

That's the headline that recently caught my eye.

Mention chocolate and you've got my attention. I'm always ready to find out why chocolate is good for me.

Research already points to potential health benefits of antioxidant-rich dark chocolate. This study suggests that chocolate might reduce stress. Wow! Get me another piece! I'll even start handing it out!

But before you get too excited, let's take a closer look.

Researchers at the Nestle Research Center studied 30 people for 14 days. Right there you should pause. The study was industry-sponsored – not always a bad thing, but worthy of caution. It was a very small study conducted over a very short time. Good reasons not to draw major conclusions.

Psychological questionnaires were used to classify the study participants into two groups – high anxiety and low anxiety. Everyone ate 40 grams (just over an ounce) of dark chocolate daily. By analyzing changes in their metabolism, the following was determined:

Dark chocolate reduced the level of stress hormones in those people who were already experiencing high anxiety.

So, does chocolate "take the bite out of stress"? Maybe. According to this study, chocolate only worked for people who were already feeling stressed. It didn't have an effect on people who felt calm to begin with.

If you enjoy dark chocolate, a small piece each day is a satisfying treat. Just don't add it to an already high calorie diet. Eat it instead of the cookie, candy or other sweet you'd normally have for a snack or dessert.

As for exciting-sounding news headlines, be sure to read the small print. Small, short-term research studies often point scientists in the right direction, but they're usually not reason enough to draw definitive conclusions.

Weighing In – Beyond the Scale

Take four women. They're all the same age, the same height and the same weight. But they each wear a different size dress – ranging from a four to a twelve.

Seems odd, right?

But it's not uncommon. That's because weight and height alone don't determine the size of your body. Fat and muscle also count when it comes to your size. And your health as well.

More body fat + less muscle = larger dress size

Less body fat + more muscle = smaller dress size

More fat, especially when it's around your waist, can also put you at higher risk for heart disease, diabetes and certain types of cancer.

How can you add more muscle to your body and eliminate extra fat?

If you just cut calories, you're likely to lose weight. But you'll mainly lose muscle, not fat.

Exercise is the only way to gain muscle and lose fat.

Is dress size the best measurement of body fat? Not really.

A simple bathroom scale measures the main components of your body – bones, muscle and fat. Since bones don't change much as adults, you're mainly getting a measurement of muscle and fat. But there's no way a scale can give you a break down of just how much of each one you're carrying around.

A special kind of scale, called a body fat analyzer, measures body fat. Some give your total weight and percentage of body fat. More expensive models measure the weight of your muscle as well as fat.

If you have access to a body fat analyzer (there may be one at your medical or sports center), it's good to know your percentage of body fat.

Women under the age of 45-50 should try to keep their body fat around 20-25%. As you get older, muscle mass decreases, so 28% fat is reasonable after age 50, and 32% after age 65.

Men, on the other hand, are healthiest with 18-25% body fat for most of their lives.

Weigh yourself periodically. But remember, there's more to healthy weight than the number on your scale.

How often should you weigh yourself?

Once-a-week weigh-ins are helpful if you're trying to lose weight or maintain your present weight.

On the other hand, if regularly scheduled weight checks leave you feeling anxious, gauge your weight by how you look and by the fit of your clothes. Just don't rely on elastic waistbands when you're evaluating your size!

Some of us like to keep an eye on small weight gains with more frequent weight checks. For me, that means a few times a week.

Whatever your strategy, keep in mind that your weight can fluctuate a little from day to day irregardless of what you eat. You may even weigh more in the evening than in the morning of the very same day.

Does a digital scale have any advantage over an old-fashioned dial scale? Not really. You're not looking for a down-to-the-gram exact measurement. What's important is to keep an eye on changes in weight and nip them in the bud with exercise and smart eating.

Breakfast Made Easy

It doesn't take much time to prepare a tasty and nutritious breakfast.

This formula makes it really easy:

Take one whole-grain carbohydrate.

Combine it with a low-fat protein.

Add a fruit or vegetable.

That's it!

Here are some ideas to help get you started:

Cheerios, low-fat milk and a banana

Toast, hard boiled egg and an orange

Whole wheat tortilla, low-fat cheese (melted or not) and sliced tomato

Half a whole-grain bagel with smoked salmon and cucumber slices

Whole-grain toaster waffle spread with peanut butter and topped with raisins

Whole-wheat pita half with humus and Israeli salad

Crackers, cheese cubes and apple slices

Whole-wheat muffin with ricotta cheese and dried apricots

Granola with low-fat yogurt and fresh seasonal fruit

The Gemara on Breakfast

You probably know all about the benefits of eating breakfast. (If not, find out now!)

It's the most important meal of the day.

Did you know that our Rabbis also believed in the importance of eating breakfast?

The Gemara (Bava Metzia 107a-b) states that you should eat something early in the day, to protect yourself from the heat in the summer and the cold in the winter.

Our rabbis also taught that a group of sixty men who didn't eat breakfast could not catch one man who did.

An explanation is given by Rabbah bar Mari based on the following passages in Shemot (Exodus) 23:25.

In the morning, first we pray: You shall worship Hashem, your God

Next we eat: and He shall bless your bread and your water

The end result is good health: and I shall remove illness from your midst

Thanks to the The Aleph Society's Steinsaltz Daf Yomi, August 10, 2009

Olive Oil Brownies (Parve or Dairy)

Chocolate and olive oil? I hadn't thought about it until I tasted the chocolate olive oil pralines made by Elie Tarrab, an amazing chocolatier in Tel Aviv.

These are adult brownies – dark and smooth, with a background taste of olive oil. For a sophisticated dessert, use a round pan and cut the brownies into wedges. A fruity but not-too-strong oil like Israeli Nabali or Picual is wonderful in this recipe.

4 ounces (100g) unsweetened chocolate, chopped

1/3 cup fruity extra virgin olive oil

1 teaspoon vanilla extract

2 eggs

¾ cup sugar

¼ teaspoon salt

½ cup all-purpose flour

½ cup lightly toasted chopped walnuts, hazelnuts or pistachios (optional)

Preheat the oven to 350F (175C). Line an 8-inch (20cm) square baking pan with parchment paper and spray the paper and sides of the pan with non-stick cooking spray.

Melt the chocolate over low heat in a double boiler or on low power in the microwave. Whisk in the oil and the vanilla.

Beat together the eggs, sugar and salt with an electric mixer until pale and thick. (A hand-held mixer is fine, but don't skip this step.) Whisk in the chocolate mixture. Fold in the flour and optional nuts, stirring just until everything is combined. Pour into the prepared pan.

Bake for 15-20 minutes. (A toothpick inserted in the center should still be a little sticky.) Cool completely and cut into squares.

16 squares

Olive Oil

Olive oil granola? Indian curries made with olive oil? Cookies and cake too?

Is this another food fad, or is there really something to it?

We know from the Tanach that olive oil has been around for a long time. Today it's still the best fat you can choose.

Extra-virgin olive oil is especially good for you. Minimal processing preserves its health-promoting antioxidants. And it's an excellent source of heart- protecective monounsaturated fats. Best of all, olive oil is amazingly versatile and delicious.

Olive oil makes a wonderful salad dressing. But don't just save it for vegetables. It's great with pasta, grain and bean salads too.

Use it to sauté chicken breasts, fish, eggs and vegetables. Just don't overheat it or it might burn.

Think outside of the box. I recently saw a cookbook devoted to using olive oil instead of ghee (clarified butter) in Indian cooking. There's a recipe for granola made with pistachios, cardamom and olive oil. The Italians have a rich tradition of using olive oil in cakes, cookies and bread.

If you're not familiar with the joys of olive oil or would just like an incredible culinary experience, visit these two gorgeous stores in Tel Aviv. (They both have websites just in case you can't get to Tel Aviv.)

Olia features nearly a dozen varieties of Israeli olive oil, olives, condiments (fig balsamic vinegar!) and beauty products. Get an appreciation of nuances by tasting their oils – ranging from mild Leccino to fruity Picual and peppery Coratina. They really know (and love!) their olives and will answer all of your questions. They also deliver throughout the world. Check out their informative website at http://olia.co.il/en_shop.html

LiveO sells olive oil made from olives grown in the Negev desert. (That's where we live!) They sell five varieties of oil, including the unusual and buttery tasting Frantoio – an amazingly good choice for Olive Oil Cake. They also sell tapenades, spreads, olives, vinegar (including raspberry, pear and mango) and soaps. http://liveo.co.il/

There Is Time!

I was recently interviewed on a local radio station. After my first interview with a Washington, DC station, I got over my nervousness and really enjoyed being on the air. Jewish radio hosts are energetic, humorous sorts who make it a lot of fun.

But after this interview, I was bothered.

To begin with, I found it a bit difficult to relate to the question:

"Can certain foods or eating habits help reduce parental stress while they're getting their children ready for the new school year?"

I certainly don't recall being stressed while getting my own kids ready for school. What I remember is feeling relieved at the prospect of a finally having a little peace and quiet!

But if you are stressed, there are things you can do and specific foods you can eat. So I suggested to my host that you sit down and eat rather than eat standing up or on-the-run. That's always a good way to relax.

"There's no time to sit down and eat," was the response.

Then I suggested eating foods like whole grains - healthy complex-carbohydrates that can help you feel calmer.

"But we don't have time to cook," I was told.

No time to sit and eat? No time to cook?

When my children were young, our lives were very full. Day school, sports, careers, friends and much more. But we valued family time and meals together. Breakfast at the kitchen table was a given. Somehow I found time to cook dinner, even if it was just the basics. How long does it really take to boil pasta and make a simple sauce? Pancakes were our "worst case scenario" fall-back dinner. The boys loved it.

I don't think we were unusual. We just had priorities. Family time, good food and relaxation were high on our list. So we made the time.

There's no magic bullet for reducing stress. No quick nutritional fix. There are foods you can eat and ways to eat them, but you'll have to make the effort and find the time.

If it's really a priority, you can make it happen.

Orthorexia Nervosa

Too much of a good thing isn't necessarily better. That's true even when it comes to eating well.

Can you really go overboard with healthy eating? Absolutely.

In an effort to eat an especially healthy diet, some people overdo it. They may even make themselves sick.

Sometimes it starts with a strict vegetarian or vegan (no animal products) diet. No problem, if done with the proper guidance. It may start with eating only organic or raw foods.

Problems begin when eating healthy food becomes an obsession. When whole food groups are eliminated and "healthy" eating takes control of your life. When eating well turns from enjoyment to fixation.

At that point it may become a serious condition called orthorexia nervosa.

Unlike anorexia and bulimia – eating disorders motivated by the desire to lose weight, orthorexia stems from a desire to feel healthy, pure and natural.

Food restrictions and strict rules about eating may sound innocuous. But when restrictions become excessive and rules turn rigid, it's a sign of trouble. Anxiety over food and social isolation may be the first signs. Weight loss and malnutrition may follow.

Who tends to develop this condition?

Usually, it's well-educated, older and more affluent people who can afford alternative "specialty" foods. People who may already be on a diet. Artists and musicians are especially vulnerable to orthorexia.

What can be done?

If you or someone you know are concerned about excessively rigid eating habits that are affecting your health, you should get help from a professional who's trained in eating disorders.

It's important to recognize the difference between eating well and feeling that you have to control every bite that goes into your mouth. It's often a fine line. Your intentions may be good. But good intentions can be harmful if they become obsessive.

Children and the "Clean Plate Club"

If your children are taught to clean their plates at home – to eat everything they're served, they're less likely to choose food wisely when they're away from home.

That's the finding of a study of preschoolers who were allowed to eat as much sweetened cereal as they wanted. Those from "clean-your-plate" homes ate 35% more than children who set their own food limits. Self-control starts at home, and it starts early.

As parents, it's our job to help children develop that self-control. That includes not just what they eat, but how much they eat. One way to do that is to gently encourage, but not force our children to make good choices.

Here's what I did when my sons were young:

I tried to make food fun and attractive – broccoli "trees", cottage cheese and fruit "people" and "ants on a log" (peanut butter and raisins in a celery stick), for example.

I encouraged them to taste a little bit of everything that I served. If they wanted more, they could have it. They were never forced to eat something they didn't like. As the boys got older (and fussier), they knew they could always make themselves a sandwich.

I used age-appropriate dishes and utensils. Small dishes are best for small, child-sized portions.

I never ate my children's leftovers. While we were careful not to waste food, I wanted to be clear that there was no harm (or guilt) in leaving food on their plate. They also learned that parents didn't always finish everything on their own plates.

Did it work? They're all fairly slim adults now. One son doesn't eat mushrooms. Another won't touch tofu. The third prefers grapefruit to chocolate. (Where did I go wrong there?)

They still tease me about having had to endure the "hardships" of growing up with a dietitian for a mom. But they have a good sense of what to eat. And none of them are members of the "clean plate club".

Are you a member of the "Clean Plate Club"?

As a child, my parents insisted that I finish all the food on my plate. That's because children in China were starving. I didn't think to ask how the food I didn't eat was supposed to get to the Chinese. Nor did I understand then that it was really Jewish hunger in my parent's lifetime that was behind their directive.

What my parents didn't realize was that it's normal for us to clean our plates.

Human beings are natural eaters. We're born that way. It's the strategy that worked for survival – eat all you can, as fast as you can, because who knows when you'll eat again.

It worked well for our ancestors. But these days it hasn't served us well at all. Our response to a continuous supply of abundant food is to keep eating more and more of it. Regardless of the amount of food on our plates, it's our nature to finish it all.

What can you do to counter the "clean plate club" instinct?

Start with portion control – the amount of food that you eat.

A serving is not necessarily the amount you decide to put on your plate. It's a specific amount of food defined by measurements like grams, ounces or cups.

Normal serving sizes are smaller than you think. For example, one portion of bread is the size of a cassette tape. Now think about the last bagel you ate. Most likely it was three or four times that size! (Click here for a guide to portion sizes http://www.webmd.com/diet/printable/portion-control-size-guide)

Fill your plate in the kitchen and bring it to the table. Store whatever's left before there's a chance to eat it. When leftovers are out of sight, they're out of mind.

Most of us underestimate the amount of food we eat by 20%. So when you're filling your plate, dish out 20% less than what you want. There's only one exception: when it comes to low-calorie salad and vegetables (not potatoes!), serve yourself 20% more.

Use smaller serving dishes. The smaller your plate, the less you'll eat.

Next: Children and the "Clean Plate Club"

Grains Made Easy - Without a Mix

A "10-Minute" pre-cooked grain mix (see my previous blog) is nice to have around when you're really in a hurry. But it's very easy (and a lot less expensive) to cook most grains at home with a minimum of fuss. All you need is a saucepan, water and the grain of your choice.

Put the grain in the saucepan. Add water to cover by at least an inch (2.5 cm). If excess sodium isn't a concern, add a pinch of salt. Now bring it all to a boil and cook until the grain is done to your liking.

That's it!

It works for long grain rice (brown, red, wild and white), quinoa, barley, wheat berries, faro, spelt, whole oats, couscous, cracked wheat and kasha.

I suggest that you rinse grains in a strainer before cooking them and drain them well when they're done. Some grains cook faster than others, so you'll need to taste occasionally to know when they're ready. Couscous, for instance, might take 5-7 minutes, while wheat berries may take an hour or so. If the water starts to evaporate before the grain is cooked, add more boiling water to cover.

Toss the finished grain with olive oil, herbs and vegetables for a great salad or side dish. (Sautéed onions and mushrooms make a great addition to most any grain.) If you don't plan to use the grain right away, mix it with a little olive oil and store it in the refrigerator.

Looking to save even more time? Cook up a double or triple batch of grain. Use what you want now and store the rest for later. Grains can be refrigerated for several days and frozen for a few months.

Grains and Beans Made Easy

I’m a big fan of whole grains and beans. They're full of vitamins, minerals, complex carbohydrates and protein. They're a great source of fiber – a nutrient that most of us don't get nearly enough of. They're low-fat, salt-free, vegetarian and parve. They're versatile and they're delicious.

But most people stay away from them. They take too long to cook. They need to be pre-soaked. How many of us have time for that?

Thanks to the Israeli company Sugat, it's now easier than ever to eat grains and beans. Their "10-minute Collection" includes six mixes that take just 10 minutes to cook. They include grains like barley, spelt, rice, kasha and kamut as well as red, yellow and brown lentils and split peas.

How can whole grains and legumes cook in just 10 minutes? Sugat has done a little pre-cooking for us. All you do is bring some water to a boil. Add the mix and cook for 10 minutes. (I tried the Five-Grain Blend and found that it cooked to my liking in just 7 minutes.) Drain the grains and serve.

The possibilities are endless: Patties, pies, salads, soup, side dish or main course. I added vegetables an egg and cheese and used it to stuff red peppers. The next day I heated the leftovers with milk and cinnamon and enjoyed it as a breakfast cereal. The (English) website has lots of yummy sounding recipes for inspiration.

Look for these mixes in (Israeli) grocery stores near the packaged rice, grains and beans.

Soup and Cornbread in the Sukkah

Soup and quick breads - breads made with baking powder or baking soda rather than yeast, are a great lunch or dinner choice during Sukkot. You can prepare soup ahead of time and make the bread just before dinner. The beauty of quick breads is that they really are quick - you can mix them together in less than five minutes!

Here's a quick cornbread recipe. Try it with Red Lentil Soup for a delicious warm meal in your Sukkah. Chag Sameach!

Buttermilk Cornbread (Dairy)

¾ cup cornmeal

¾ cup all-purpose flour

1 ½ tablespoons baking powder

1 tablespoon sugar

½ teaspoon baking soda

½ teaspoon salt

2 eggs

2 tablespoons canola oil

1 ½ cups buttermilk

Preheat the oven to 425 F (220 C).

Line a 9 “(23 cm) square baking pan with parchment paper and spray with non-stick cooking spray.

Whisk together the cornmeal, flour, baking powder, sugar, baking soda and salt.

Using the same whisk beat the eggs slightly and then mix with the oil and buttermilk to combine. Add the wet ingredients to the dry and stir just to combine.

Pour the batter into the baking pan and bake for 15-25 minutes, until a toothpick inserted into the center comes out clean.

6-8 servings

Food Labels: Hype or Help?

My son just brought home a bottle of apple juice.

"100% Apple Juice From Concentrate" it said on the label. That sounds good to me. We're not big juice drinkers, but he's young and eats a well-balanced diet. Some fruit juice once in awhile won't hurt him.

Label reader that I am, I examined the attractive logo on the bottle. (You can't read the print, but you can see the design in this photograph.) It's green, yellow and orange – like a flower or the shining sun. Maybe the juice is natural, organic or enriched with vitamins?

The not-so-fine print on the logo says:

Source of Energy - מקור לאנרגיה

What's that supposed to mean?

Energy means calories when it comes to food. Unless it's water or a diet drink, it's going to have calories. And those calories are a source of energy. The nutrition label states clearly that one cup of this apple juice has 96 calories. Of course it has energy.

So the eye-catching logo is telling us the obvious – that apple juice is a source of energy. Big deal!

Much of food marketing is just like this – catchy (or not so catchy) phrases that don't mean much of anything. So it's up to you to bypass the hype and go straight to the helpful information – the nutrition label. From there, compare prices and choose the best deal.

Yom Kippur - Before and After the Fast

Adapted from my book, Food for the Soul – Traditional Jewish Wisdom for Healthy Eating


Judaism has always acknowledged the relationship between the physical and spiritual elements of life, and most of our holidays embrace both, through celebration and prayer.

On Yom Kippur we strive to elevate the spiritual while setting aside the physical. Fasting allows us to disregard, but not totally neglect, our physical needs in order to better concentrate on our spiritual ones.

To ensure an easy and safe fast, drink plenty of water a few days in advance, so that you will be completely hydrated. If you usually drink a lot of coffee or other caffeinated beverages, start tapering off a week or so before the fast, to minimize withdrawal headaches.

On the day before the fast, avoid eating heavily salted and fried foods. Try to eat foods containing complex carbohydrates and continue drinking lots of water.

Erev Yom Kippur dinner should begin early enough to allow for a relaxed meal before leaving for the synagogue. You might want to eat a mid-morning brunch that day or a hearty breakfast followed by a very light lunch or mid-day snack; that way you can start dinner early enough to avoid rushing.

Include complex carbohydrates, a moderate amount of protein and a small amount of fat in the pre-fast meal. Use salt sparingly, to avoid thirst later on. Stay away from overly sweet and spicy foods, carbonated beverages and alcohol. Eating a moderately sized meal may actually make fasting easier than trying to eat enough at dinner “to cover” for the next day.

Here’s a menu idea: Green salad dressed with olive oil, vegetable soup, baked chicken or turkey breast, brown rice pilaf and poached fruit.

We like to break the fast with a light dairy meal. Tuna, salmon and vegetable salads can all be prepared the day before the fast. Sometimes I bake a dairy casserole, kugel or quiche and re-heat it in the microwave when we return home.

It’s best to avoid a large heavy meal. And be sure to drink plenty of water to rehydrate after the fast.

G’mar chatimah tovah and best wishes for an easy fast.

Olive Oil Cake

This light-textured sponge cake is not too rich, yet full of flavor. Serve it with fresh or cooked fruit. On Rosh Hashanah I served it with oven-poached figs and a small scoop of home-made honey ice cream.

It would be perfect for breaking the fast after Yom Kippur.

Ingredients:

2 cups all-purpose flour

1 ½ teaspoons baking powder

¼ teaspoon salt

1 cup sugar, divided

4 eggs, separated

½ cup extra-virgin olive oil

1/3 cup fresh orange or tangerine juice or half juice and half citrus liqueur

Grated zest of one lemon, orange or tangerine, preferably organic

Method:

Line the bottom of a 10" (25 cm) spring form pan with parchment paper. Spray the bottom and sides with non-stick cooking spray.

Preheat the oven to 325 F (165 C)

Whisk together the flour, baking powder and salt and set aside.

In a large bowl of an electric mixer, beat the egg whites until foamy. Gradually add in ¼ cup of the sugar and continue beating until soft peaks are formed. Transfer the whites to a clean bowl and set aside.

In the same bowl of the electric mixer (no need to wash the bowl), beat the remaining ¾ cup of sugar with the egg yolks on high speed until they're thick and pale. Reduce the speed of the mixer and add in the olive oil, juice and zest. Stop the mixer, add the dry ingredients and mix together gently. The batter will be thick.

Gently and gradually fold the egg whites into the yolk mixture, until they're thoroughly incorporated. Turn the batter into the prepared pan and bake for 30-35 minutes, until a toothpick comes out clean.

Cool the cake on a rack for 15 minutes and then remove the sides of the pan to cool completely.

Serves 12

Eating to Reduce Stress

With a full month of holidays, it's likely that most of us will be feeling stressed at least once in awhile.

Did you know that certain foods can help relieve stress?

Whole-grain "complex" carbohydrates can boost serotonin – a brain chemical that helps you feel more relaxed. Choose whole-grain bread, pasta, popcorn and grains like brown rice, quinoa, kasha, bulgur and barley.

Dark green vegetables like broccoli, asparagus, chard, and green beans are full of B vitamins, which can help ease depression and anxiety.

A number of studies show that Vitamin B12 may help ease stress and reduce depression. Animal-based foods like eggs, fish, poultry and low-fat dairy products are good sources of B12.

Drink green, black or herbal tea. They're much lower in caffeine than coffee, which often works against relaxation. Chamomile tea is especially soothing.

Omega-3 fatty acids may help reduce stress too. Fatty fish, nuts and seeds are all good sources. Nuts and seeds are also high in B vitamins and magnesium – a mineral that helps produce serotonin.

What else can you do to reduce stress during the holidays?

Try not to overeat. Get plenty of exercise. And don't forget about the importance of a good night's sleep.

Apples and Honey

With Rosh Hashanah right around the corner, apples dipped in honey will soon be on our dinner tables – a traditional symbol for a sweet new year.

Even without honey, apples make a delicious snack any time. They're a good source of healthy antioxidants and pectin – a form of fiber that's good for lowering cholesterol.

As for honey, why not try something new this year and choose a dark flavorful variety, like eucalyptus, avocado, buckwheat or chestnut? These tend to be higher in antioxidants than the milder and more common clover and citrus honeys.

Is honey good for you?

Preliminary studies suggest that antioxidants in honey may help speed up metabolism and aid in weight loss. But don't get too excited. The calories in honey (64 per tablespoon) add up quickly, so you can easily gain weight by eating too much.

Though there's no clinical evidence that honey can help relieve allergy symptoms, it just might help soothe a cough. When tested against over-the-counter cough syrups, honey was more effective! Just don't give honey to children younger than a year old, as it contains bacteria than can produce botulism poisoning in an infant's immature immune system.

In ancient times, honey was used as a wound dressing. Research is now confirming its effectiveness.

Nutrition and medicine aside, I recommend eating more apples and trying at least one new variety of honey this year, just because they taste so good!

שנה טובה ומתוקה

A Happy and Sweet New Year to Everyone

Honey Spice Bars (Parve)

No time to bake honey cake this year? Looking for a delicious holiday dessert that's full of good-for-you grains, nuts and seeds?

Here it is. Based on the French spice cake Pain D'Epices, this cake uses rye flour instead of wheat. But don't worry. It's light and airy - nothing like "health food" bakery goods.

These are very popular, so I usually make a double recipe.

Ingredients

½ cup rye flour

½ cup rolled oats

¼ cup raw sunflower seeds

½ cup chopped walnuts

¾ teaspoon baking powder

¼ teaspoon salt

¼ teaspoon ground cardamom

1/8 teaspoon ground cinnamon

1/8 teaspoon ground cloves

2 eggs

2/3 cup brown sugar

2 tablespoons honey

1/3 cup canola oil

1 teaspoon vanilla extract

Method

Preheat the oven to 350 F (180C). Spray or line an 8” (20cm) square baking pan.

Whisk together the flour, oats, walnuts, seeds, baking powder, salt, cardamom, cinnamon and cloves and set aside.

Using an electric mixer, mix together the eggs, sugar, honey, oil and vanilla. Beat until smooth and thick, about 2 minutes. Mix in the dry ingredients and pour into the prepared pan. Smooth the top.

Bake for 25-35 minutes, until a cake tester comes out clean. Cool completely in the pan and cut into squares.

16-20 servings

Fast and Sweet

Unexpected guests?

No time to make dessert?

Feel like a little something sweet with your tea?

Here's a dessert or snack to put together in just a few minutes. All you need are dates and almonds, walnuts or marzipan.

1. Use a small sharp knife to pit the date. Check that the inside is clean.

2. Fill the pitted date with a whole almond, half a walnut or some marzipan

3. Arrange the filled dates on a small plate

That's it. Unless you want to sprinkle some powdered sugar over the dates.

Dates are quite sweet. But they're also high in fiber and potassium. Nuts are high in healthy monounsaturated fats.

If you're looking for delicious marzipan, try the not-too-sweet Israeli marzipan from Kfar Tabor. It's made with almonds, sugar, water, glucose and alcohol. It actually tastes like almonds rather than sugar!

Their (mainly Hebrew) website is www.marzipan-tavor.co.il

Full or Partial Feeds?

I'm talking about blog feeds, not food feeds!

As a trial, I'm switching to full RSS feeds. So you'll receive my complete blog post as an email.

I'd appreciate your feedback. Let me know if you like it better this way or if you'd prefer the old system.

Thanks, Chana

It's "All - Natural". But is it Good?

Are you more likely to buy something if it's labeled "All-Natural"?

What about "Organic"?

Are "natural" and organic foods better for you?

When I hear the word "natural," I think of food that's wholesome, earthy and minimally processed. But in fact, there's no clear meaning and no regulation as to what "natural" really means. Any food can be called "natural", regardless of what's in it!

On the other hand, organic foods are defined and regulated. The USDA, for example, states the following:

Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation.

What about processed foods? If a candy bar is "natural" or organic, is it good for you?

Not necessarily. If it's high in sugar, fat and empty calories, it's no better than any other candy bar.

The same goes for crackers, chips, cookies, candy and other snack foods – junk food is junk food, whether it's organic, "natural" or just "regular"!

When it comes to fresh produce, I prefer my food pesticide-free. But I also want to get the best nutrition for my money. That means choosing foods that are good for you at a reasonable price. If organic broccoli is outrageously expensive or if it's wilted, I'll buy fresher, conventionally grown broccoli.

And there's more to consider – seasonal, locally grown and fresh produce is often a better choice than organic produce that's traveled thousands of miles to get to you.

The bottom line?

"Natural" doesn't necessarily mean healthy. And organic may not always be your best choice. Read labels and make your choices based on good nutrition and common sense.

Calcium and Dairy Alternatives

I haven't stopped eating dairy. I know I'm at risk for osteoporosis, and calcium is important for my bones (along with exercise and a diet high in vegetables and fruits).

Besides, I like it. I use soy, rice and almond milk in parve baking, but I can't get used to it in coffee. I like the flavor of low-fat ricotta cheese in cooking and baking. We also enjoy dairy puddings, a bit of feta cheese in summer salads and milk-based gelato.

My solution is to take lactase tablets (Lactaid) when I eat dairy. The pills fill in for the lactase that's missing in my system. I treat our milk with drops that remove most of the lactose. And to further minimize adverse effects, I try to eat dairy together with other, non-dairy foods. To get enough calcium, I eat a cup of yogurt a day and take a calcium supplement.

Here's the recommended amount of calcium you should try to get each day:

Age (years) Calcium (mg/day)

1-3 500

4-8 800

9-18 1300

19-50 1000

51+ 1200

If you don't eat dairy, try to get calcium from other sources. Some non-dairy beverages add it in. There's also calcium-fortified orange juice. Check the nutrition label to see just how much you're getting per serving.

Some non-dairy foods are naturally high in calcium, like canned sardines and salmon when eaten with the bones, tofu made with calcium, almonds, techinah, kale, broccoli and dried figs. (I know people who eat a lot of kale, but how many figs can you eat?)

Even if you eat dairy products, it's often hard to get enough calcium. When you're lactose intolerant and eating just a little, or no dairy at all, it's especially hard. So your physician or dietitian might recommend a calcium supplement to reach the minimum recommended amount for your age.

Lactose Intolerance

I enjoy dairy foods – Salad with feta cheese, yogurt with granola, an occasional cappuccino. But years ago my digestive system started saying "no" to dairy. I discovered that I was lactose intolerant.

Lactose intolerance isn't an allergy. It's the inability to digest lactose – the sugar in milk. It happens when the body doesn't produce enough of the enzyme lactase, which breaks down lactose. Instead of getting properly digested, the lactose sticks around in the intestines and causes problems, like bloating, gas, abdominal pain and diarrhea.

Sometimes it just happens as we get older. It can run in families or in ethnic groups.

Does it mean that you can't eat any dairy any more? Not necessarily. Most people who are lactose intolerant can eat dairy products that are low in lactose, like yogurt, hard cheeses and cottage cheese. Some people can drink small amounts of milk, especially with food. Eating yogurt made with active cultures may even help improve lactose digestion.

It's a matter of trial and error.

Are you lactose intolerant? Don't assume so before checking with your physician, who can request a blood or breathe test to find out for sure. Meanwhile, you can try this experiment: Stop eating all dairy products for two weeks. If your symptoms disappear, eat a little dairy. Wait a few days to see how you feel. This way you can figure out just what (and how much) you can comfortably eat.

Next…calcium and dairy alternatives