Zucchini Leek Casserole

The tradition of eating dairy foods on Shavuot has a number of explanations. Here's one of our favorites:

Rabbi Shimshon of Ostropol notes that the numerical value (Gematria) of the Hebrew word for milk is 40, corresponding to the 40 days that Moshe spent on Mt. Sinai.

This is a delicious dairy casserole to enjoy during Shavuot. You can make it in the morning, refrigerate it and then bake it just before dinner. Or prepare it ahead of time and reheat it on the plata.

Zucchini Leek Casserole (Dairy)

2 tablespoons olive oil

2 pounds (1 kilo leeks), trimmed, halved lengthwise and thinly sliced

1 pound (½ kilo) zucchini squash, coarsely grated

1 cup crumbled low-fat feta or Bulgarian cheese

1 cup shredded kashkeval, Jack or other mild yellow cheese

¼ cup chopped fresh dill or 1 tablespoon dried dill

½ to 1 teaspoon salt (depending on the saltiness of the cheese)

4 eggs, lightly beaten

1-2 teaspoons olive oil

Preheat the oven to 350 F (180 C)

Heat the olive oil in a large skillet. Add the leeks and sauté, stirring occasionally, until they just start to soften. Add the zucchini and stir. Cover the pan and cook for about 10 minutes, until the vegetables are soft but not mushy. If necessary, add a bit of water to prevent sticking.

Transfer the mixture to a large bowl and stir in the cheeses, dill and salt (start with the smaller amount). Taste for salt. Add the eggs and mix everything together.

Spray a shallow baking dish with non-stick spray or coat it with olive oil. Pour in the vegetable mixture. Drizzle with a teaspoon or two of olive oil and bake for 30-45 minutes, or until golden brown and firm.

 

Questions? Comments? Please Speak Up!

I really enjoy working on my blog. And I especially enjoy hearing from my readers. 

If you live in Beer Sheva, you know you can always call me, knock on the door or stop me in the neighborhood with a food or nutrition question. Some of you have asked me questions using Facebook. Others are using the "comment" option on my blog.  

Do you have a question, a comment or an idea related to one of my articles?  

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This is where you get to write to me!

I'll respond to your question in the "comments" section of the same post, so check back periodically.  Even if you don't write a comment, you may find it interesting to read the comments, questions and suggestions of other readers. I've certainly learned a lot from many of you.

Ask away!  Speak up!  Share your thoughts!  

Shavuot

I feel as if I've been cooking non-stop since Pesach, much like the holiday cycle from Rosh Hashanah to Sukkot. 

But Shavuot seems different. It's the last holiday before the long, hot, holiday-free summer. And since we eat mainly vegetarian and dairy meals most of the year anyway, it's easy to come up with a menu.

The only issue is cheesecake.

Mention cheesecake and everyone has an opinion. Some like it rich and dense while others want it light and airy. Some insist on full-fat cream cheese, while others like ricotta, white cheese or yogurt. So many variations!

I do enjoy cheesecake, though I don't make it often. My preference is for a not-too-sweet lemony ricotta cake, with a slightly crunchy crust.

My after-Pesach refrigerator inventory included a number of un-eaten cheeses close to expiration date. A pre-Shavuot cheesecake experiment came to mind.  I don't usually experiment with baking, but I looked at a few recipes and gave it a try. My formula was 1 egg for each cup of soft white cheese. 

The crust is dependent on whatever cereal we have. Cheerios, puffed rice and bran flakes all work well. Throw a cup or so into the food processor bowl along with a handful of walnuts and a dash of cinnamon. Process into crumbs and add just enough canola oil to keep it together. Press it into an 8-inch (20 cm) spring form pan.

Rinse out the processor bowl and put in the cheese. I used:

1 container 5% cottage cheese

1 container 5% "Ski" cheese (soft white cheese)

½ small log of soft goat cheese

1 container 0% plain yogurt

Zest of one lemon

1 teaspoon vanilla

½ cup sugar

Process the mixture until smooth and taste it for sweetness and flavor. Then add:

3 eggs

Process again to blend everything together well.

Pour the cheese mixture into the crust and bake at 325 F (165 C) for about an hour, or until it's firm. Turn off the oven and leave the cake in for another half an hour. Remove it to a wire rack to cool completely and then refrigerate.

 

 

Shavuot Sandwich?

Tnuva, Israeli's dairy giant, sent another promotional today. Along with coupons for their new 1% fat cottage cheese was this recipe:

"Health Sandwich"

2 slices whole wheat bread

1 tablespoon 1% cottage cheese

1 slice 5% yellow cheese

½ thinly sliced radish

Thin slices of lemon, optional

I can't say that it speaks to me. But I applaud their effort to reduce the fat content in dairy products. (I've also noticed a version of their chocolate milk with less sugar and a number of lactose-reduced dairy products.)

My American upbringing gets in the way of putting cottage cheese into a sandwich. I'm not big on radishes either. Sliced lemon? You can try it and let me know.

Anyway, I'm in favor of less protein and lots more vegetables. Most of us get quite enough protein already and barely enough vegetables. (The minimum recommended intake of vegetables and fruit is 5 servings and the ideal is 10 servings per day.)

Here's my sandwich makeover:

2 slices whole wheat bread

Olive or sundried tomato spread

1 slice 5% yellow cheese

Avocado slices

Tomato slices

Cucumber slices

Romaine lettuce

Coming soon …Beyond Cheesecake

Dietary Supplements - The Good, The Bad and The Unknown

Should you take vitamins? What about over-the-counter supplements and herbal remedies? 

Dietary supplements are big business. Over 22 billion dollars worth of business in the US last year.

They're sold everywhere: on-line, from home sales reps, in health food and grocery stores. Alternative practitioners sell them directly.  In pharmacies they're sold side by side with products like aspirin, ibuprofen, acetaminophen (acamol) and reflux inhibitors – drugs whose safety and efficacy have been tested by the FDA. 

Does that mean that supplements are safe too? Are they effective?

Not necessarily.

Many supplements have no proven benefit. While some supplements may be beneficial, others may be harmful.  "Safe" supplements (including vitamins) might be dangerous when taken in large amounts or in combination with other supplements or prescription medications.

Studies on the benefits of antioxidant supplements have been inconclusive and contradicting. But we do know that foods rich in antioxidants are good for you.

Just to complicate matters, many processed foods are now fortified with supplements like vitamins, minerals, phytochemicals and herbs.  How can you tell how much you're really getting?

Quality is also a concern.

Dietary supplements are not required to be standardized in the United States. According to the National Center for Complimentary and Alternative Medicine:

"It is difficult to determine the quality of a dietary supplement product from its label. The degree of quality control depends on the manufacturer, the supplier, and others in the production process."

Some supplements have been found to be contaminated. They may contain unlabeled ingredients or have different amounts of ingredients than are listed on the label. 

So, should you take supplements?

It depends.

A multivitamin may be a good safety net, especially if your diet is not ideal. Check the label to be sure that it doesn't contain more than 100% of any nutrient.

If you don't eat fish regularly, a fish-oil supplement may be beneficial, especially if you're at risk for heart disease.

Depending on your calcium intake and your age, you may need a calcium supplement.

With many people not getting enough sun or using sunscreen to prevent skin cancer, Vitamin D deficiency is now widespread. A daily supplement of 1,000 units of Vitamin D is now recommended for most people.

Consult with your physician before taking any supplement. You'll want to take into consideration your overall health and any medications you may already be taking.

And remember – a diet high in vegetables, fruits and whole grains is still the best way to get the essential nutrients you need for good health.

 

Sweets to Combat the Sour?

When the economy sours, do you turn to sweets?

While many of us are suffering economically, candy manufacturers Hershey, Cadbury and Nestle's are all reporting healthy profits.

Americans especially are eating more candy. Whether it's nostalgia for better times or the urge to indulge when times are tough, more and more people have turned to inexpensive candy for comfort.

Why watch your waistline expand while your budget shrinks?

Here are some tips for eating well on a tight budget:

Shop seasonally and locally. Fresh local produce usually costs less than produce that's traveled a long distance. Check out your local farmer's market and community-supported agriculture.

Get organized. Write a menu for the week and make a shopping list of what you'll need. At the grocery store, stick to your list and stay focused.

Focus on the perimeter of the grocery store. You'll find the less expensive basics – produce, dairy and bread, in the outer aisles. More expensive processed foods are in the middle.

Use red meat as a condiment rather than a main course. Chicken, turkey, eggs and legumes are all less expensive than beef and healthier too.

Look for store brands. Just check to be sure that they're kosher. Use the "unit price" to compare the price of generic and name brand items.

Use coupons and take advantage of sales. Stock up on shelf-stable items when they're on sale.

Read food labels. Choose foods high in fiber, vitamins and minerals and low in fat, cholesterol and sodium. Check "best if used by" dates to be sure you're getting the freshest products.

Steer clear of the candy, soda and snack-food aisles! Choc full of sugar and fat, these items give you calories with little or no nutrition for the cost.

 

Mixed Message

After marathon discussions (plus threats, a municipal strike and at least one resignation), the Israeli cabinet approved a new budget on Wednesday.

What caught my eye?  A proposal to add sales tax to fresh fruits and vegetables.

Unfortunately, the Israeli dietetic association is small and politically powerless. It's not likely that we'll lobby against this tax in the Knesset. And produce consumption is probably not high on the list of the Health Ministry's concerns.

But something else caught my eye.

 

Televised footage of the budget talks showed Netanyahu popping something into his mouth. And it wasn't candy or a cookie. It was a grape. In fact, our government leaders were sitting around a table set with bottled water and platters of fresh fruit and vegetables!

I was impressed.

Is this the end of biscuits, bourekas and Tapuzina (orange soda)? Are our leaders trying to set a nutritional example?  

Kol hakavod to whoever's serving healthy food instead of junk at government meetings. But it doesn't make a whole lot of sense: Why encourage people to eat fruit and vegetables and then slap a tax on them?

 

Lag B'Omer and Taxi Drivers

Two weeks ago we celebrated Israel's Independence Day. Barbeque is the traditional meal, and the smell of grilled meat permeates the air.

Today is Lag B'Omer – the yahrzeit of Rabbi Shimon Bar Yochai. The tradition is open-air bonfires, more grilling and fireworks. Last night, the air was so full of smoke that we had to close all of our windows. Even so, we heard fireworks late into the night.

The joys of living in Israel!

Taxi drivers are another (occasional) pleasure.  We have some very special drivers in Beer Sheva. Many will share a personal story with you. If you're lucky, you'll get a D'var Torah. 

This morning, my driver was an elderly gentleman who apologized profusely for not seeing me the first time I tried waving him down. Soon after we started talking, he asked me where I was from: "America?"  My heavy accent is pretty obvious.

"And you?" I asked.

"Bavel!" he answered "Home of Rav, Shmuel, The Ben Ish Chai, Rav Sa'adia Gaon, Rav Ashi, the Ravina and countless other Jewish sages." He was beaming with pride.

Only in Israel!

This afternoon I had a driver from our neighborhood that I recognized.

"You're an English teacher, right?" he asked.

In Beer Sheva, if you're a male English speaker, you're either a chemist or a professor. If you're a woman, you're an English teacher.

"I'm a dietitian", I replied.

He perked up. "What should I eat?" he asked. "I used to play soccer and eat like a bear, but now I sit all day long and I'm fat. I bet I shouldn't eat beef or bourekas. I drink a lot of cola. And what about pizza? My wife always orders with extra cheese."

I gave him the basics: Eat lots of vegetables and fruit; poultry and fish rather than beef; pizza with lots of vegetables and less cheese; whole grains. Stay away from fried foods. Stick with water. "If you stop drinking sugared soda all together," I suggested, I can almost guarantee that you'll lose weight."

As I left his cab, I mentioned jokingly that he was getting a pretty good deal. Cab fare PLUS free professional advice.

He laughed. Next time I see him I'll ask if he stopped drinking soda.

Lag B'Omer Sameach!

What Should I Eat? Avocados

True or False: You shouldn't eat avocados because they're really high in fat.

Answer: Avocados are high in fat (30 grams of fat in half a medium avocado), but it's the good-for-your heart monounsaturated kind of fat.

Don't overdue it if you're watching your weight, but there are plenty of reasons to enjoy avocados in moderation.

Half of a medium size avocado (100 grams/3.5 ounces) has 160 calories.

And those calories are packed with nearly 20 nutrients: vitamins, minerals, and assorted phytochemicals.  Like vitamins C and E, beta-carotene, potassium, folate, lutein and fiber.

Counting carbohydrates and protein? Half of an avocado has 7 grams of carbohydrate and 4 grams of protein.

The California Avocado Commission lists eight varieties grown there. In Israel, we grow at least seven varieties. So some type of avocado is available almost any time of the year! 

Chop or slice avocado into salads. Mash it with a bit of lemon juice for guacamole. Thin the guacamole with some olive oil for a salad dressing. Spread avocado on bread instead of mayonnaise. It's great in sandwiches too.

Looking for gourmet? The Grinfeld family recently started producing avocado oil in Israel. 16 kilos (35 pounds) of avocados are processed into a quarter-liter (1 cup) of amazingly delicious (and expensive!) oil. Look for it at specialty-food stores or contact them through their website.

Gingersnaps

I’m passionate about ginger. Strong pungent crystallized ginger, fresh grated ginger, ginger tea. I carry sliced candied ginger on plane trips to prevent nausea. For colds and the flu, try a soothing tea made with fresh ginger, lemon and honey.

And ginger snaps…. I confess to eating them straight from the box. But here in Israel, I’ve never seen them sold commercially. Since I prefer home-made cookies anyway, I’m always playing with recipes in hopes of coming up with a winner. And here is my winning ginger snap recipe – quick, easy, parve and loaded with ground and crystallized ginger. If you prefer milder cookies, reduce the amount of dried ginger and omit the crystallized ginger altogether.

GINGER SNAP COOKIES (PARVE)

2 cups whole-wheat flour

2 teaspoons baking soda

¼ teaspoon salt

1 teaspoon cinnamon

1 tablespoon ground ginger

1 cup demerara or brown sugar

2/3 cup canola oil

1 large egg

¼ cup molasses or silan (date honey)

½ cup diced crystallized ginger

Preheat the oven to 350 Fahrenheit. (180 Centigrade) Line two cookie sheets with parchment paper.

Whisk together the flour, baking soda, salt, cinnamon and ground ginger. Set aside.

In a large bowl, mix the sugar, oil, egg and molasses (or silan) with a wooden spoon. Mix in the dry ingredients and add the diced ginger.

Roll the dough into balls, about the size of a small walnut and place on the baking sheet. Flatten slightly with your fingers.

Bake for 10 -14 minutes, until slightly browned but still soft. If you prefer a crisp cookie, bake for a little longer.

Cool on a baking sheet for a few minutes and then transfer to a wire rack to cool completely.

About 2 ½ dozen cookies

Acai Berries - What's All the Buzz?

Lately I've noticed a "hot" new subject filling my SPAM folder – acai.

Acai (pronounced ah-sah-ee) berries are the fruit of the acai palm tree, native to South and Central America.

Is acai a "superfood"? Does it promote anti-aging? Can it help you lose weight?

The jury is still out. 

While a number of studies have been done on various forms of acai berries, the most we can say for sure is that they are high in antioxidants. Like other purple fruits – blueberries, plums, eggplant, purple cabbage and grapes, acai berries contain anthocyanins and flavonoids, antioxidants that may interfere with aging and promote good health by neutralizing free radicals in the body.

Chemical analysis on acai berries (test tube studies, not human studies!) have shown mixed results.  One study on fruit pulp showed acai to have more antioxidant activity than cranberry, blueberry, raspberry and strawberry pulp.

Another study found that acai berry juice had less antioxidant activity than pomegranate, blueberry and red grape juice.

Currently, there is no proof that acai berries help promote weight loss.

Should you try it?

There's plenty of research supporting the health benefits of eating fruit. But with no clear proof that acai berries offer any special benefits, I'd suggest sticking with more affordable, locally-grown fruit.

With summer approaching, lots of red and purple fruit are on the way. Enjoy strawberries, blueberries, blackberries, raspberries, grapes, plums and watermelon for plenty of antioxidants, vitamins, minerals, fiber and just plain enjoyment!