JERUSALEM'S POST

February 24, 2010

Tomer L. Friedman

OSEM, Israel's premier purveyor of snack foods, has finally taken a step in the right direction.

In response to a decade's worth of outrage from dietitians and concerned parents, Osem announced that as of this Purim, all Bamba snacks will now be made with a nutritious mixture of (bug-free) broccoli, cauliflower and brussel sprouts.

This change will apply to all shapes and sizes of Bamba.

Osem's president, Shulamit Azrieli has attempted to soothe concerned consumers by issuing the following statement:

"No one should panic. Our dedicated food technologists have managed to maintain the traditional peanut taste of Bamba. They have drained all traces of flavor and color from the vegetables, while retaining their high nutrient value. I repeat: Don't panic!"

In spite of her reassuring words, there are scattered reports of frantic consumers buying out current stocks of traditional Bamba from store shelves. Some looting has been reported in Rambla. "Let's hope that those darn dietitians will finally be satisfied, said Azrieli," before leaving her press conference.

National police commander Menachem Abutbul confirmed that extra patrols will be in place around supermarkets in all major cities for at least the next two weeks.

Oranges, Grapefruit, Tangerines...

Wonderfully juicy citrus is in peak season right now.

We all know that citrus fruit is a great source of Vitamin C. But did you know that citrus fruits may also help fight cancer? They contain powerful anticarcinogens called limonoids.

Eat the whole fruit (instead of just drinking juice) and you'll also benefit from a nice amount of fiber.

Mindful Eating

Are you trying to lose weight? Or just trying to improve your eating habits?

Paying attention to how you eat is just as important as choosing what you eat.

Here are some tips to help you eat mindfully:

Eat in one place, sitting down, without distractions.

Focus on what you're eating and how it tastes.

Do you feel hungry between meals? Don't wait until you feel ravenous before eating. Keep a healthy snack with you to tide you over until the next meal.

Put your food on a plate or a bowl. Don't eat straight out of a package.

Slow down. It takes 20 minutes for your stomach to signal your brain that you've had enough. If you eat too fast, you'll overeat before the signal arrives.

Taste each bite and enjoy your food. After all, eating is more than just nutrition. It should be pleasurable as well!

Grain Gratins

What's a gratin? It certainly wasn't anything in my mother's repertoire. Well – actually it was. But she called it a casserole.

If you want to get technical, a gratin is baked in a shallow pan and a casserole in a deeper one. Both are served in the dish they're baked in. I envision a gratin having a rich creamy interior and a crispy crust. A casserole brings to mind a thriftier concoction of leftovers mixed with sauce to stretch into another meal.

Here's the basic idea of a gratin based on grains:

Combine cooked rice (or other whole grain), a vegetable, sauce and a little cheese; mix them together and put it into a shallow baking dish; sprinkle with bread crumbs and bake. That's it!

The sauce (called béchamel) doesn't have to be a high fat, high calorie fancy French affair. You can make it with low-fat or non-fat milk or even vegetable stock. Use olive or canola oil instead of butter. Make the sauce in the microwave to cut the prep time in half. You can even mix it all together in the morning and bake it just before serving. What could be easier?

Since I nearly always serve a whole grain for Shabbat dinner, I prepare more than I need so I'll have "planned" leftovers for another meal during the week. I'm careful to keep grains parve, so they can be served with meat on Erev Shabbat and later as part of a dairy meal.

Here's what I made from last Shabbat's leftover red rice:

Rice and Broccoli Gratin

Prepare a white sauce in the microwave:

Put 2 tablespoons of canola oil and 1/4 cup finely minced onion into a 4-cup Pyrex measuring cup. Microwave the onions for a minute or two, until they're soft. Whisk 2 tablespoons of flour into the oil and onions and microwave for another minute. Whisk in 1 1/2 cups of low-fat milk and microwave, whisking occasionally, for 2-4 minutes, until the sauce is thick and starts to boil.

Meanwhile, cut leftover steamed broccoli (a cup or two) into bite-sized pieces. Put it into a mixing bowl with 2 cups of cooked red rice. Shred a little kashkeval (or other variety) cheese into the bowl. Season the mixture with salt and pepper.

Pour the cooked sauce over the rice mixture and mix it all up. Pour it into a lightly greased shallow casserole or pie pan and sprinkle some bread crumbs over the whole thing. Bake at 400 F (200 C) for 20-35 minutes, until it's heated through and bubbly.

Shimon Peres' Secret

President Shimon Peres' secret to a long and healthy life has finally been revealed – he eats lots of fruits and vegetables!

During a recent meeting with Israel's Fruit Grower's Association, he shared his strategy, which includes eating fruit salad with every meal.

Peres had high praise for Israeli hi-tech agriculture while tasting some of their interesting new fruits: blue, red and black bananas, apple-flavored bananas, jackfruit, Japanese raisins and Indian plums.

Having met President Peres, I can tell you that he looks at least 10 years younger than his 86 years.

I think he's got a great strategy.

Just don't wait around for those blue bananas.

It's Kosher. But is it Safe?

In the US, only 15% of all consumers who purchase kosher food do so because they observe the Jewish dietary laws.

Most people buy kosher products for other reasons. Vegetarians and those sensitive to dairy rely on kosher parve labels. Observant Muslims may buy kosher meat when halal isn't available.

Many people think that kosher means safer and healthier. Some even think that kosher food is blessed by a rabbi. That must make it better.

Kosher food certainly has gained in popularity.

Supervisory agencies have multiplied from a handful to hundreds. It started with a simple can of baked beans. Now there are thousands of products in every supermarket.

Except for meat and poultry, earlier generations didn't have a big need for kosher certification. That's because their diets were fairly simple. Kosher supervision grew as food technology advanced and processed food became a major part of our diet.

Does kosher mean safe? Does it mean healthy?

In one study, salting and rinsing chicken reduced salmonella levels significantly. But when kosher, organic and conventional chicken was compared in another study, kosher chicken had the most contamination from listeria.

When I browse the lists of newly certified kosher products, I don't see much in the way of healthy products. Baked goods, candy, soft drinks and highly processed food top most of the lists. Remember the excitement when Oreos became kosher? Now Tootsie Rolls are the big deal.

Equating kosher with purity, quality and goodness seems like a stretch.

Several years ago I contracted salmonella poisoning at a restaurant in the US whose mashgiach (kosher supervisor) was on the premises throughout the day. Later I discovered that the restaurant had been sited repeatedly for sanitation violations. While I don't expect a mashgiach to get rid of rats, I would hope that he wouldn't turn a blind eye.

The same kashrut agency published a full-page article, signed by one of its rabbis, praising a popular brand of high-fat ice cream. While it's perfectly acceptable to announce a product that's under your supervision, it's not acceptable to encourage people to buy a blatantly unhealthy product that you're being paid to supervise.

I'm not suggesting that we equate kashrut with anything but what it is – the Jewish dietary laws according to halachah. I don't expect kosher certifiers to stand in for the health department or for nutrition educators. But I do think it's time for them to take responsibility and not ignore public health issues that are staring them right in the face.

Food-borne illness is a real problem. Halachically, if food is not safe, it's not kosher. Rats in the kitchen, poor sanitation and contaminated eggs are certainly not safe. Rabbis who are quick to give a heksher when a product meets kashrut standards are noticeably quiet on issues of food safety and nutrition.

Should kashrut agencies address these issues?

The recent Agriprocessors scandal prompted the Rabbinical Council of America and the Orthodox Union to re-write their guidelines. Their employees are now being asked to withhold supervision if a company doesn't abide by civil law. That's an acknowledgement that supervision has a role beyond the strict letter of kashrut.

Perhaps food safety and nutrition issues will be addressed in the future. Meanwhile, consumers should realize that kosher food passes only one set of standards – the Jewish dietary laws. It's not healthier, safer or purer than any other food.

Winter Eating

Should you differently now that it's winter?

Obviously, there are basics for healthy eating all year round – lots of vegetables and fruit, whole grains, legumes, nuts and low-fat protein.

But there are some special considerations during the winter months.

For boosting your immune system, antioxidant-rich fruits and vegetables are your best bet. Eat vitamin C rich citrus fruit, strawberries, and kiwi. Avocado, sweet potatoes, winter squash, broccoli, cauliflower, cabbage, carrots and other root vegetables are full of essential vitamins, minerals and antioxidants to help keep you healthy during the cold and flu season.

Does winter weather leave you feeling "blue"? Complex carbohydrates are high in mood-boosting serotonins that can help lift your spirits on gray winter days. Eat oatmeal or other whole-grain cereal for breakfast. Choose whole-grain bread for sandwiches. Aim for at least three servings of whole grains a day.

Don't forget to drink. In the winter, you may not feel very thirsty. But fluids are essential for controlling body temperature –whether it's hot or cold outside. Drink tea (herbal, green and black), soup and water. If your throat or sinuses feel sore, fluids are just the thing to help soothe them.

Do you stay away from dairy products during the winter? There's no science behind the belief that dairy foods increase mucous or influence upper respiratory infections. Probiotics in yogurt may actually help protect your immune system, and low-fat dairy foods are an excellent source of calcium and vitamins A and D.

Some of us (like me!) never manage to thoroughly warm up until April or May. But food can help. Casseroles, stews, cholent and soup are a real comfort on cold winter days. Now is the time for hearty bean and lentil soups, minestrone and chili.

A soothing winter meal might be a bowl of thick soup with whole-grain bread or savory muffin. Then there's hot cocoa (made with low-fat milk, cocoa and just a bit of sugar) and soothing green tea. Just wrap your hands around the cup, sip slowly and you'll be warmed up within minutes!

Recession: It's Good for Your Health

What's the positive side of an economic downturn?

Healthier eating.

When money gets tight, we're likely to cut back on more expensive food. And there's nothing more expensive than highly processed convenience food. Food that's usually high in sugar, salt and fat.

When your budget is tight, whole foods like seasonal fruits and vegetables, grains and legumes are the smartest choice. Just compare the cost of an apple to a store-bought snack bar; a bag of lentils to a can of prepared soup; plain brown rice to a packaged rice mix. At the cash register, real food is the winner.

When it comes to good nutrition, real food wins hands down.

People are funny. When money is tight, their budget forces them to buy smart. But when things get better, they go right back to their old habits. At the start of the recession, sales of ready-made store-bought salads (the ones laden with salt and fat) fell significantly in Israel. Lately, with money flowing easier, sales are back on the rise.

I'm not wishing for hard times. But we could all learn something about eating well by spending less.