Tu B'Shvat - Enjoying the Seven Species

Tu B'Shvat marks the beginning of a new growing season here in Israel. It's traditional to celebrate by eating from the seven species. What a perfect time to explore these delicious and nutritious grains, fruit and oil from the Tanach.

"[A] Land of wheat, barley, grape, fig and pomegranate; a Land of olive oil and date honey." (Devarim 8:8)

Wheat

Choose whole grain wheat for the most in vitamins, minerals and valuable fiber. Bulgur and cracked wheat cook in no time at all. Whole-wheat pasta served with a tomato-vegetable sauce makes an easy mid-week meal. Give a boost to your cookies, muffins and breads by using whole-wheat flour instead of white.

Barley

The soluble fiber in barley can lower "bad" cholesterol and stable blood sugar levels. It's also rich in selenium and fiber. Cook it as a side dish, use it as a stuffing for vegetables and add it to soups.

Grapes

Red or purple grapes and grape juice are full of healthy antioxidants like flavanoids and resveratrol that may play a role in heart health. Fresh grapes make a delicious snack and a colorful addition to fruit salads. If orange juice is your breakfast stand-by, try grape juice instead for a refreshing and treat.

Figs

Even the Rambam knew about the therapeutic value of figs. They're easily digestible and especially high in fiber – a nutrient lacking in most of our diets. They're a good source of potassium and one of the few fruits containing iron and calcium. Fig season is short, so when the season is over, enjoy them dried as snacks, poached or in cooking and baking.

Pomegranate

Pomegranate juice has one of the highest concentrations of antioxidants – health promoting compounds that may play a role in reducing the risks of heart disease and certain cancers. Be sure to buy unsweetened juice. Pour a little into a glass and top it with sparkling water – beats soft drinks any day!

Olive Oil

Extra-virgin olive oil is high in antioxidants and heart-healthy monounsaturated fats. Use it to dress grain, pasta, vegetable and green salads. Sauté chicken, fish and eggs in it and dip your bread in it. Check out my recipes for Olive Oil Cake and Olive Oil Brownies. Yummy!

Date Honey

The honey mentioned in the Tanach was most likely made from dates (called silan in Hebrew). It's a thick sweet syrup – the essence of dates. Use it as a substitute for molasses or honey, in baking and cooking. Dates are high in fiber and potassium. They make a great snack or last minute dessert when stuffed with walnuts or almonds.