Two New Books

No doubt about it – kosher is "in", and not just within the kashrut observant community. The popularity of kosher food in the US has soared, as have the number of products now boasting kosher supervision. New kosher cookbooks are following the trend.

I've just had a chance to review two of them.

Gil Marks spent years researching material for his fascinating Encyclopedia of Jewish Food. He's written over 600 pages on every subject related to Jewish food that you could imagine – and many that you've probably never heard of. (How about Csipetke, Kharcho and Dukkah?) With much detail, Gil discusses ancient and modern foods from Jewish communities all over the world. This is not a standard cookbook, but many delicious and moderately easy-to-make recipes are included.

Although the book cover is absolutely gorgeous, smatterings of black and white photographs don't make this a glamorous read. In fact, it's not a "read through" kind of book at all, unless reading encyclopedias are your thing. But I've been making my way through it slowly, enjoying it immensely and already using it as the exceptionally well-written and interesting reference it's meant to be.

The Kosher Baker by Paula Shoyer is a glamorously designed book with an eye-catching cover and top-notch color photographs throughout. It's organized by preparation time, rather than type of food, which I found a bit awkward.

The premise of Paula's book is that you can re-do any of those gorgeously fancy dairy baked goods you've drooled over for years and make them parve.

She may be right, but at what price to your health? Most of her recipes call for large amounts of solid fat (stick margarine or Crisco), parve whip topping, parve coffee creamer, parve sour cream and cream cheese, and frozen puff pastry.

Here are the ingredients of some of the products called for in her recipes:

Rich's Whip Topping: Water, high fructose corn syrup (sugar), hydrogenated coconut oil, partially hydrogenated palm kernel oil, more sugar, gums, stabilizers and other various chemicals, flavors and colors

Pepperidge Farms Puff Pastry: Unbleached enriched wheat (white) flour, water, partially hydrogenated soybean and cottonseed oils, mono and diglycerides derived from hydrogenated soybean oil, and soy lecithin

Although some of her recipes do use canola oil and soy, rice and almond milk, the majority are dependent on artery-clogging hydrogenated fats and lots of sugar. While recommending these products, Paula claims in her introduction that "…many studies link milk consumption with various medical symptoms and diseases."

Is she referring to dairy allergies or lactose intolerance? If so, how can you compare these to heart disease – the number one cause of death in the US, brought on in large part by diets high in saturated fat, sugar and way too many calories?

I guess Paula and I are just on different wave-lengths when it comes to parve desserts. Her idea is creamy, rich, sweet and loaded with saturated fat, while I prefer desserts made with fresh and dried fruit, nuts, whole grains, olive and canola oil. Maybe there's another kosher cookbook waiting to be written?

Cranberries

Beer Sheva is finally on the map.

We just got a branch of Eden Teva – the kosher Israeli equivalent of Whole Foods Market in the US. It's a gorgeous store and well stocked with healthy and alternative (organic, gluten-free, dairy-free, sugar-free) foods from around the world. They've got hormone-free chicken and beef, fresh fish, dozens of varieties of olives, grains, beans and spices. Their in-store bakery actually makes whole-grain challot without caramel coloring. Among their huge selection of frozen foods, I found cranberries for "Shabbat Thanksgiving". Not the usual "mini" variety occasionally brought in from Eastern Europe, but big, bright red cranberries from Maine!

Besides the tasty Thanksgiving tradition, there are lots of good reasons to eat cranberries. They contain proanthocyanidins (PACs) and other polyphenols – antioxidants that may benefit everything from heart disease to cancer. Cranberries can help prevent urinary tract infections by preventing the growth of E.coli bacteria.

They're fat-free, low in sodium and high in potassium, vitamin C and fiber.

Since cranberries are naturally tart, the tendency is to add lots of sugar to make them palatable. Just go easy on the sweetener so you don't overdo the calories.

Here's my favorite Thanksgiving cranberry recipe:

Cranberry Sauce (Parve)

3/4 cup pure maple syrup

1/4 cup water

1/2 teaspoon ground ginger or a few slices fresh ginger (optional)

2 cups fresh or frozen cranberries

Bring the maple syrup, water and ginger to a boil. Stir in the cranberries and simmer, stirring occasionally, until they begin to soften and pop. Let them cool and then refrigerate.

Makes 2 cups

Welcome Back!

To all of my faithful readers,

Please excuse my absence.

In truth, I have not been well for the past several months.

The good news is that I'm not seriously ill. After lots of tests and visits to medical specialists, the diagnosis is fibromyalgia - a set of treatable symptoms rather than a disease. So I'm returning to regular exercise, trying different medications and resting a lot. The worst symptoms are exhaustion and difficulty in concentrating - thus the lack of blogs.

Now that I'm feeling better, I'll be back to blogging more often. Look for a new post following this one.

Thanks so much for your understanding.

Chana

Macaroni and Cheese

When our granddaughter comes over after gan (preschool), this is her favorite lunch. Even with salad (which, like most Israelis, she's eaten since she was little) I can't seem to make enough to satisfy her appetite.

What's the big deal?

It's a good way to introduce healthy whole wheat pasta.
Tomato sauce adds flavor, so you can use less (high fat) cheese.
The attractive rosy tint hides the fact that the pasta is brown.
Homemade is better than the highly processed, over-salted boxed variety.
You can make it all in one pan, so it's quick and easy.

Otherwise, it's really just homemade macaroni and cheese: Start with whole grain pasta. Make a white sauce. Add a little cheese and some pasta sauce. The quantities are up to you. Here's the "recipe":

Start by boiling whole wheat pasta (children especially enjoy shapes like bowties and corkscrews). When it's cooked "al dente" (with a little bite to it – not mushy), drain it and rinse in a colander. Let the excess hot water in the pan evaporate for a minute or two.

Heat a spoonful of canola or olive oil in the same pan. Mix in a tablespoon or so of flour and mix together, stirring frequently, to make a paste. Cook for a minute or two, stirring all the time. (A whisk is good for this.) Gradually pour in about a cup of low fat milk, whisking constantly to prevent lumps. Bring the sauce to a boil and let it simmer for a minute or two on low heat, stirring occasionally.

Remove the pan from the heat and stir in a handful of grated cheese (I like cheddar). Stir it into the sauce until it melts. Now add pasta or tomato sauce (homemade or purchased – I like the kind with chunky pieces of vegetables in it) until it turns a lovely rosy pink color. Add the drained pasta into the sauce. That's it! Serve now or refrigerate and microwave it later.

What do we do after lunch? This week we painted each other's nail's. For a savta (grandmother) who raised three boys and no girls, I was in heaven!

Diets – How to Spot a Fad

Diets have been around forever. Whether you're trying to lose a few pounds or a lot, you'd like to do it easily and as quickly as possible. The diet industry is ready and waiting – there are hundreds of "quick fix" and "miracle" diets claiming to be the best approach to weight loss. All you have to do is…

Here's where it gets tricky. It's tempting to try something new and different. Or to buy special food, supplements and books that promise quick, easy weight loss. But before you do, here's what to look out for:

1. Is the diet based on drastically reducing calories? Starvation-type diets rely on a simple trick: When deprived of food, the body's natural reaction is to dump water. So most of the weight you lose on a very low-calorie diet is water. After you start eating normally, the body acts like a sponge and sucks up the lost water and you regain the weight.

2. Does the diet require you to buy pills, herbs, nutrition bars or supplements? There's no such thing as a magic pill. Herbs and supplements will not speed up your metabolism, suppress your appetite or block the absorption of food, as they might promise. Besides, most supplements are not regulated. Many of them don't contain what they say they do, and some have even been found to contain contaminants. Prescription weight-loss drugs are another matter, but require the supervision of your health-care provider.

3. A diet that eliminates meals or whole food groups is likely to lack essential nutrients. Likewise, a diet that focuses on eating just one particular food may come up short in important vitamins and minerals. While high-protein, low-carbohydrate diets may be safe and effective, it's best to use them for short periods of time under medical supervision.

How else can you spot a fad diet?

It promises a quick fix

The claims sound too good to be true

It draws simplistic conclusions from complex data

It's based on studies that are not peer-reviewed or are too small to draw conclusions

It's selling you a specific product

Successful weight-loss involves good nutrition, portion-control, mindful eating and exercise. These long-term life style changes are much more reliable and healthy than the latest fad diet.

Back-to-School Ideas

Do you get into a rut when it comes to packing school lunch boxes? I remember those days. One son insisted on peanut butter and jelly for months at a time. Another wanted only strawberry jelly. The third refused anything resembling jelly. Sneaking in whole-wheat bread was another challenge.

Here are some creative ideas that add nutritional "punch" to sandwiches.

Avocado

Mild in flavor, smooth and creamy, avocado is a winner in sandwiches. It's high in heart-healthy monounsaturated fats and nutrients like vitamin E, potassium, folate and healthy plant sterols. Slice it or mash it with a drop of lemon juice. Use avocado instead of mayonnaise on cheese, tuna, chicken and turkey sandwiches.

Nut and Seed Butters

Peanut butter is a staple for most of us. But how about trying other kinds of "butters"? Almond butter is a delicious source of calcium and magnesium. Look for hazelnut, soy nut and sesame butters. There are a variety of techina (sesame) spreads, including my favorite, made with ground sesame seeds, walnuts, almonds, hazelnuts and honey. Try nut butters with bananas, apples or pears for a tasty sandwich.

Dried Fruit

When fresh fruit is not in season, try dried fruit like raisins, cranberries, plums (the new word for prunes), cherries, figs, dates and apricots. Dried fruit is nutrient and calorie dense, so just ¼ cup equals a full serving of fruit. Dried cranberries are great in tuna and chicken salad sandwiches. Raisins and cut up apricots are tasty with nut butters. Fill a small bag with whole or cut up dried fruit for a nutritious snack.

Hummus

Made from chickpeas and techina (ground sesame seeds), hummus is popular as a dip, spread and salad. Why not use it in sandwiches? Both chickpeas and techina are high in protein, fiber, vitamins and minerals. Spread hummus on whole-grain bread, pita or a bagel and add tomato and cucumber slices for a tasty sandwich. Before you buy hummus, check the label. Some brands have lots of added vegetable oil and very little techina.

Roasted Peppers

You can buy them in a jar or make them yourself: Cut around the stalk of the pepper and lift it out with the seeds. (Shake out the rest of the seeds.) Roast them in a 450 F (230 C) oven until the skin is charred all over. While they're still hot, put the peppers into a bowl and cover with plastic wrap. Peel them when they're cool enough to handle. Roasted red pepper strips added to a tuna or cheese sandwich are not only delicious. They also give you a boost of vitamins C and A.

Baked Chicken and Rice

This is one of my favorite chicken dishes. It's quick and easy. And it's perfect for Sukkot! Baharat is a blend of spices that may include cinnamon, cloves and chile peppers. If the spices in this recipe don't appeal to you, substitute others, like oregano, dill or tarragon.

1 tablespoon olive oil
1 large onion, minced
1 ½ cups brown rice, rinsed
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon ground turmeric
1 teaspoon ground paprika
½ teaspoon freshly ground pepper
½ teaspoon ground baharat (optional)
½ teaspoon salt
3 cups water
2 ½ - 3 pounds chicken, cut into pieces and skin removed

Preheat the oven to 350 F (180 C).

Heat the oil in a skillet and sauté the onion, stirring, until golden. Put the onion into a large shallow baking dish or casserole. Add the rice to the onions and mix together.

Mix the spices and salt in a small bowl. Set aside a few teaspoons of the mixture and add the remaining spices to the water. Pour this over the rice in the baking dish. Place the chicken pieces on top and sprinkle with the remaining spice mixture.

Cover tightly and bake for one hour. Uncover and bake for another 15 minutes, until the chicken is thoroughly cooked and browned.

4-6 servings

Stamps of Israel - Nutrition Smart!

I couldn't resist posting an image of these Israeli stamps.

And not just because they're so pretty to look at. When you're done peeling off the stamps (local postage rate only), there's nutrition information printed on the back that's yours to keep. Vitamins, minerals, anti-oxidants and their health benefits are listed for grapes, oranges, lemons, avocados and pomegranates. Grown in Israel, of course.

So run down to your local post office and ask for the fruit stamps. Tell them you just want to brush up on your nutrition!

Seven Strategies for Better Health in the Coming New Year

Rosh Hashanah, the Jewish new year, is a festive day of celebration and a serious day of judgment. It's not about making resolutions. But with the start of a month filled with holiday meals, it's a good time to think about improving your health. Here are seven strategies for eating healthier in 5771:

1. Use smart fats. Extra virgin olive oil is high in heart-healthy monounsaturated fats and powerful antioxidants. Use it in cooking, baking and to dress salads. Canola oil is also good for baking. Stay away from margarine, which is highly processed and may contain trans fat.

2. Replace refined grains with whole grains. Adding whole grains to your diet may lower your risk of diabetes, heart disease, cancer and obesity. Replace white flour with whole-wheat flour when you bake. Try whole grain pasta. Serve a whole grain for dinner – try brown rice, bulgur, kasha, quinoa, barley or wheat berries. They're high in important vitamins, minerals and fiber and delicious too.

3. Cut out sodas. If you're a big soda drinker, start off by drinking one less can of soda a day. Regular soda is high in sugar and calories with no nutritional value. Diet soda, with its array of additives, is not much better. Make your own refreshing (and economical) drink: Pour ⅓ cup pure fruit juice into a large glass and add sparkling water to the top. Try tea – hot or cold, black, green or herbal, for a refreshing beverage. Don't forget plain unadulterated tap water – the budget-friendly beverage of choice.

4. Use sweeteners judiciously. Sugar, whether it's white or brown, honey or maple syrup, adds calories to your diet with little nutritional value. Stay away from highly-sweetened store-bought baked goods. Cut back a little on the sugar in your favorite cookie or cake recipes and no one will know the difference. Make baked goods a special Shabbat treat, and stick with fruit for dessert during the week.

5. Cook more often. Did you know that obesity rates are highest among people who spend the least amount of time cooking? You don't have to spend hours over a hot stove to cook "from scratch". Keep a well-stocked pantry and plan menus in advance. Cook extra amounts and store leftovers in the freezer for those days when you don't have time to cook. Pick up a cookbook to get some ideas. (My book has menu ideas and lots of easy-to-cook recipes!) Start off with the basics and go from there.

6. Go easy on salt. Most processed food is loaded with salt, and the more salt you eat, the greater your chances of developing high blood pressure. Check the label for sodium before you buy foods like soup powder, noodle cups, canned soup and pasta sauce. Even frozen waffles and breakfast cereal may be loaded with salt. In the kitchen, substitute fresh herbs and spices for salt. If you gradually reduce the amount of salt you use in cooking, it's less likely to be missed.

7. Eat mindfully. Think through your food choices. Make a list before you shop and don't be tempted to buy things that you know you shouldn't eat. Learn about portion sizes. Eat when you're hungry and not when you're bored or feeling bad. Pay attention to when you feel full, so you won't overeat. Most importantly, enjoy your food!

With best wishes for good health and happiness in the coming year!

Diet and Acne

Between 80 and 90% of all adolescents get acne. So do many adults. Does diet have anything to do with it?

Immigration studies show that acne increases when a population shifts to a more Westernized diet. What's the cause? A 2009 review of scientific literature showed that dairy products and high-glycemic-index foods (like simple carbohydrates) may be to blame. There's also evidence that omega-6 fatty acids play a role in acne.

When I was a teenager, we thought that eating chocolate caused acne. But there's no scientific evidence to back that up. Salt doesn't seem to play a role either.

Dairy Foods

Researchers think that hormones in cow's milk play a role in acne. Skim milk showed the strongest association with the frequency and severity of acne in teenage girls, leading scientists to believe that hormones and not milk fat are to blame.

High-Glycemic-Index Foods

The glycemic index measures how fast and how far blood glucose rises after eating foods containing carbohydrates. Foods that are absorbed more slowly after ingestion (like whole-grain, complex carbohydrates) cause a slower rise in blood glucose levels and have a low glycemic index. Other foods – like those containing lots of sugar and simple starch (like white bread, cookies and cake), are digested quicker, causing blood sugar to rise faster. As blood sugar levels rise, the body secretes insulin to help metabolize it. In a number of studies, people given a low-glycemic-index diet showed an improvement in their acne. Scientists believe that insulin and hormones are involved.

Omega-6 Fatty Acids

Acne, depending on the type, may or may not involve inflammation. Although no large studies have been done, it's believed that high levels of dietary omega-6 fatty acids, which produce inflammation, may be associated with acne. On the other hand, omega-3 fatty acids, which are anti-inflammatory, may decrease the incidence and severity of acne.

What Can You Do?

Severe acne should be treated by a dermatologist. If you'd like to try dietary measures to reduce the frequency or severity of acne, here's what you can do:

1. Go "dairy-free" for at least several weeks to see if there's an improvement. Be sure you get enough calcium from alternative sources, like fortified soy milk, almond milk or orange juice, canned salmon and sardines, leafy greens, tofu, or a vitamin supplement.

2. Choose foods with a low-glycemic index, like whole grains, legumes, nuts and vegetables.

3. Stick with fats that are high in healthy omega-3 fatty acids, like olive and canola oil. Eat plenty of fish, especially fatty fish like salmon and sardines. Ground flax seeds and walnuts are also high in omega-3 fatty acids. Reduce your intake of corn, soybean, safflower and sunflower oil, which are all high in omega-6 fatty acids.

4. Limit your intake of processed foods, which tend to be high in simple carbohydrates as well as unhealthy fats.

If acne is a problem, these relatively easy-to-do dietary measures just may make a difference. It's worth a try!