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