Healthy & Kosher

I don’t remember the first time I learned that chocolate was healthy, but I’m glad I did.  Growing up, I didn’t really know that much about chocolate other than Hershey and (for special occasions) Godiva.  As I got older, I wanted to stay away from empty calories.   Eventually, I learned that those calories weren’t quite as empty as I thought.   I began to look at chocolate in a different way.

Chocolate comes from the cacao tree, Theobroma (food of the gods) cacao, which produces large elliptical pods.   Inside the pods are what are sometimes called cocoa beans, but are actually seeds.  These seeds actually contain a nice amount of fiber.  They also have protein and contain a high percentage of antioxidants, which help to reduce the damage from free radicals.

Research has shown that indulging in regular chocolate consumption may reduce your risk of heart disease by 37 percent, risk of diabetes by 31 percent and risk of stroke by 29 perfect.   The antioxidants in chocolate are specifically called polyphenols and actually inhibit the oxidation fo LDL (bad) cholesterol.  They have been found to lower blood pressure and even act as a blood thinner akin to aspirin.

So, why has chocolate been given such a bad rap all these years?  The issue is what we add to chocolate.  We are so good at taking a good thing and turning it bad.  The cocoa seeds are fermented, roasted, ground, pressed, filtered, and transformed into chocolate liquor (cacao’s direct descendant). Chocolate liquor can then be separated into two components, the fat, called cocoa butter, and the dry solid cocoa cakes or “cocoa press,” which is subsequently ground into cocoa.   Manufacturers then take this liquor and process it with sugar and/or fats.  The naturally occurring cocoa butter, although saturated, has been found to work in the body more like olive oil and is generally considered to be healthful.  However, many companies prefer to add other oils or even hydrogenated oils to the chocolate which can be very harmful to your health.  When processing cocoa, most companies use an alkaline solution or Dutch-process to create a more mildly flavored, darker powder, but much of the health benefits of the raw cocoa is lost in the processing.

Have you noticed that most fine chocolate bars and packages have a % symbol?  That number refers to the “percent cacao” or the percentage of cocoa solids in a product.  The cocoa solids are all of the ingredients from a cocoa bean, including cocoa powder, cocoa butter, chocolate liquor and even ground cacao nib.  Products with a higher cacao percentage have more cocoa solids nonfat (the term for non-cocoa butter cocoa products) and more cocoa butter in them.  Higher percentages mean that the chocolate will be darker and more strongly flavored, as there is less room for sugar and other flavorings in the product. Since the ratio of cocoa solids nonfat and cocoa butter can vary widely, even products with the same percentage can taste and feel very different on the tongue.

It is best to choose chocolate with at least 70% cacao content.  I will admit that I was once a milk chocolate girl.  Dark chocolate — especially with a high cocoa content is an acquired taste.  But once you get it, you will see that a little goes a long way and the health benefits are a great bonus.

Whether your soft spot is kugel, potato salad or Challah– or something in between every Friday presents the temptation to overindulge and pack on the pounds. Don’t let Shabbat dinner sabotage your healthy eating plan with these simple tips and
yummy recipes!

Israeli Inspired Chopped Salad

Color your table

Start your meal with veggie appetizers like an Israeli salad, pickles, matboucha, sliced cucumbers and cherry tomatoes. Because you and your guests have nowhere to be, the meal could last for hours, and surely rack up the calories. By filling up on low calorie veggies you are less likely to overeat during the main course of the meal.  Try this Israeli inspired leafy green salad, filled with flavor and nutrients but light on calories.

Easy Beef Roast

Roast it

Swap out traditional brisket for a roast and trim 1/3 of the calories and half of the fat. Roasts are delicious and super easy to make. This no mess, no fuss recipe will surely be your go to week after week! The last ingredient is your choice so you can
switch it up each week!

Brown Rice Pilaf with Dried Fruit

Go for the grain

Swap out couscous, yellow or white rice for whole grain and add some slivered almonds and sweet dried cranberries for some crunch, flavor and visual appeal. Plus you’ll get a boost of protein and omega 3’s from the almonds and antioxidants from
the dried cranberries.

Jello Fruit Salad

End on a sweet note

Oftentimes when dessert rolls around my guests favor fruit over decadent treats, after all we have been eating for hours! Save yourself some time and calories with this easy and light fruity jello.

A healthy Super Bowl party?  Sound’s crazy, no?  What’s a Super Bowl party without chips, wings, chili and foot-long deli sandwiches, right?  Well, this year you can have your party and eat it, too – guilt free!

Let’s start with the chips.  Tortilla chips start out pretty healthy.  After all, they are made from whole grain corn.  However, they are fried and add a lot of calories, so I recommend making your own Homemade Baked Tortilla Chips for ultimate flavor or buy baked tortilla chips available at your local market.  Serve with a vegetable filled tomato salsa or a low fat sour cream/non dairy sour cream based dip, like Tzatzikior Garlic Chive Dip.  Throw a few baby carrots and celery sticks around and you might accidentally get some vitamins, too.

It’s hard to make chicken wings healthy, they offer so little meat and it is hard to eat around the skin, but baking, broiling or grilling is a lot better than frying.  So if you live up north and don’t want to grill with gloves and a scarf, broil your wings in the oven with a spice rub, which won’t add excess calories like honey or barbeque sauce.  I like to buy frozen drumettes, they are a bit pricier, but they are the meatier part of the wing.  I usually put the broiler on high and cook them until they start to brown.  Drain excess water about halfway through the cooking process, add a spice rub, broil for a few more minutes on each side until nice and crispy.

If chili is part of your Super Bowl tradition, there are so many options to stew up something healthy.  Even if you love the meat, cut back some or use extra lean and mix in more beans and hearty veggies for a healthy chili everyone will thank you for.  Or try Jamie’s Turkey Chili with Loaded Corn Muffins to score some real points this Sunday!

If you prefer large hoagie sandwiches, your best bet is to make your own – save money and calories!  Buy a nice large whole wheat baguette (or two).  Fill with mostly turkey and roast beef instead of more processed meats like salami. Turkey pastrami can provide some of that spicy flavor, with less fat.  Top with lettuce, tomatoes and thin sliced onions and peppers.  Replace the Russian dressing with mustard or olive oil vinaigrette.

This year, make your Super Bowl party a real winner with tasty foods that won’t pack on the pounds. Let’s Go Giants!

There are many ways to prevent a cold.  Are they foolproof? No, of course not, eventually we all get sick, but if eating can actually help improve the odds, I’m all for it.  Research has shown that certain foods can help prevent colds and provide relief from cold symptoms.   Fight your cold naturally with these 6 tips.

Five A Day.  I know I’m a broken record, but it is true. Fruits and vegetables are good for boosting your immune system.  Make sure to get at least five servings of fruits and vegetables a day.

Try a Papaya.  A serving of papaya, asweet, melon-like fruit, provides 100% of the recommended amount of vitaminC. Even kiwi, guava and passionfruit have high amounts of Vitamin C and passion fruit has been shown to relieve a sore throat.  If you can’t get to the tropics, bring the tropics to you.

Go for an A.  Vitamin A has been shown to improve your disease fighting ability.  Good sources are green and yellow vegetables, such as carrots and lettuce.

Gimme an E. Foods rich in vitamin E help fight off a cold by producing cells that seek out and destroy germs.  Eat more green leafy vegetables, almonds, asparagus, cranberries, or carrots.

Spice is Nice.  Eating foods with chili peppers, hot mustard or horseradish helps clear congestion.

Drinkup. Liquids help move the cold viruses out of your body.  If water is not your thing, drink diluted fruit juice, seltzer or unsweetened or lightly sweetened tea.

Here are some recipes filled with Vitamin A, C, and E.

Butternut Squash Salad with Almonds

Vegetables and Sliced Almonds Whole Wheat Rotini

Pomegranate, Papaya, Orange and Kiwi Salad

Citrus Papaya Salsa with a Chiptole Haze

Last week, I gave you 7 healthy dinner ideas to start the new year off right.  This week I’m going to teach you a few simple tips and tricks to make every meal and every recipe healthier.

Don’t forget the basics.  Add more fruits,vegetables and whole grains and less meat, sweets, and salty snacks.

Choose good fats.  Didn’t you hear?  Fat is healthy, as long as it is one of the good ones, like olive oil.   Choose recipes that use oil instead of butter or margarine or make the switch yourself.  Feel satisfied with fats from fishes instead of meat.

Go whole grain.  Use whole wheat flour or try oat or spelt flour in place of white wheat in any recipe.  If there is only a small amount of flour you won’t even notice.  If you are making a bread, the rule of thumb is split the difference 50/50.  I hear the same is true for muffins, but I make all my muffins with 100% whole wheat, and with a few dark chocolate chips and dried fruit mixed in, no one seems to notice.  Choose a good quality whole wheat pasta, especially when you can hide it under red sauce.

Add veggies.  Add some veggies into the recipe or into the meal, the more you can fill up on tasty vegetables the healthier your meal will be.  Try roasting any vegetable with a little olive oil and a dash of salt, the oil can help your body absorb more of the vitamins.   Did you know you can make veggie chips out of everything from kale to zucchini?

Choose low fat dairy.  I know there are some dishes that won’t be the same without the heavy cream, those you save for a special occasion, the rest will be fine with skim milk.  From quiche to macaroni cheese, low fat will work.

Finish off with a fruit and maybe some chocolate.  Most people like to end their night with a sweet treat, and it is hard to fight off that sweet tooth.  Start with a fruit and if you still need a little more, go for a square of some high quality dark chocolate, just watch that portion, a little goes a long way.

People are always asking me for healthy recipes and menu ideas.  They also ask for foods that are sugar free, fat free and gluten free all because they think they are healthier.  The truth is, most of us can follow a healthy diet and still enjoy a moderate amount of sugar, fat and gluten. We are all built differently and our bodies digest foods differently.  Some people have allergies to otherwise healthy foods.  Some people are on medication that doesn’t allow them to eat leafy green vegetables or grapefruit, making these healthy foods, unhealthy.  The trick is to understand what is healthy for you.

As a general rule, eating healthy means a diet full of whole grains, fiber, fruits and vegetables and low in sodium and added sugars.  This is the basis for a healthy diet with minor modifications based on your specific needs.  If your body can’t tolerate gluten then you shouldn’t eat gluten, but there is no need for someone without gluten intolerance, wheat allergies or celiac disease to avoid gluten.  It is great to experiment with all sorts of grains, but you don’t have to give up gluten to be healthy.

If you have diabetes you know that your body will not digest sugar properly, so you have to be careful about how much sugar you consume on a daily basis.  Since most foods have some sugar it is more about balancing the whole diet and choosing sweets that are less sweet.

So let’s get started with 7 healthy dinner ideas that you and your family will love!

Try this Chicken Gumbo Soup with brown rice and you have got a whole grain, vegetable filled easy dinner everyone will love.

Chicken Gumbo Soup

Cumin Turkey Tenderloins can be the centerpiece of a complete healthy meal served over a Farro Salad with a side of Sauteed Spinach.

Cumin Turkey Tenderloins

You can even enjoy a Rib Eye Steak on a healthy diet, just watch the portion size, keep it to about 6 oz. and serve with these Rosemary Sweet Potatoes and a large portion of Salad with Strawberries and Mangos.

Rib Eye Steak

Try this delicious Avocado Stuffed Salmon with Wild Rice one night.  The Omega 3s in fatty fish like salmon help with brain development and so much more.  All you need is a nice Fruit Salad for dessert.

Avocado Stuffed Salmon with Wild Rice

Stir Fried Tofu with Soba Noodles is a great way to go meatless and is a family favorite.  Soba Noodles are made from Buckwheat, a fantastic whole grain and serve with Baby Bok Choy.

Stir Fried Tofu with Soba Noodles

Polenta is made from corn meal and is a different kind of grain to add to your repertoire.  Here it is pan fried and served with mushrooms and cheese. I would eat a hearty and healthy Mediterranean salad on the side, like this Greek Salad.

Polenta with Wild Mushrooms

A vegetarian, bean filled chili is always a good choice.  You can add meat if you must, but make sure to let the beans and vegetables take center stage.  Serve with Corn Muffins for a Tex-Mex treat that can’t be beat!

Three Bean Vegetarian Chili

A resolution is a commitment you make to achieve your personal goals, like quitting smoking or losing weight.  People often make resolutions at the start of a new year because it’s a time to reflect on the past and consider change for the future.  Many people join a gym and start exercising for the first time or the fiftieth time.   Are you sticking to your New Year’s resolutions?

How Many People Stick to Their Resolution?

More often than not, people do not stick to their New Year’s resolutions for very long. In one study over two years, about one in five people (20%) were able to keep their resolutions. On the other hand, three in five (60%) dropped their resolution within 6 months. In a British study, only 22% of people reported that they were “very successful” in keeping their resolutions.

Not great odds.  Maybe it’s time to change our mindset and our terminology.  Here are four steps to help you make some changes in your life this year:

1.       Don’t call it a resolution

Let’s just make some objectives and goals and make them simple and doable and give them a time frame.  For example, if your overall objective is to lose weight, set three goals for the next three months to get you started. They could be anything from “take a walk twice a week” to “eat a vegetable before every dinner”.  Then after three months you reevaluate and make new goals to continue to reach your objective.

2.       Don’t be shy, get support

Tell your friends and family what you are doing, don’t keep it a secret.  If they know you are trying to make a change they can help rather than hinder your progress.

3.       Prepare for a relapse

Everyone slips, don’t let it stop you from moving on. Be prepared for setbacks to happen and get right back up.

4.       Use rewards

Give yourself a reward for reaching your goals. Just make it appropriate,  if your objective is weight loss, don’t use food as award.  Go out to a movie, get a manicure, something that will make you happy.

Do you think you are at risk for Diabetes?  The answer is yes. Everyone is at risk.  The question to ask is: how can I lower my risk of Diabetes?

What is Diabetes?

Diabetes is a disease where the body does not have enough insulin or has a decreased ability to use insulin or both.  Insulin is necessary for the body to convert the food you eat into energy for your body to use.

There are two types of Diabetes, Type 1 is usually found in children and is an autoimmune diease that is not preventable and must be treated with insulin.

Type 2 diabetes accounts for 90-95% of diabetes in the world and is related to age, obesity, and physical inactivity.  There are genetic factors that increase risk, but Type 2 diabetes can be prevented through healthy food choices, physical activity and weight loss.

How to Lower Your Risk?

Follow these 5 easy steps and you will be on the right path to lower your risk.

1.       Eat more whole grains and fiber

Whole grains and fiber improve blood sugar levels.  So choose whole wheat and brown rice and eat more fruits and vegetables.  Even better, make sure to pair your healthy carbohydrates with a healthy protein, so eat your apple with a few walnuts.

2.       Exercise

If you are not a gym rat, find the activity that is right for you.  Find a friend to take a half hour walk with every evening. Go bike riding, swimming, sign up for karate, find a basketball game to join.  The more active you are the lower your risk level.  Get a pedometer and try to walk one extra step every day.

3.       Lose Weight

Don’t go crazy yo-yo dieting.  Find a healthy diet that works for you to maintain your normal weight and at least stop the gain. Skip desserts, soft drinks and fast food.

4.       Don’t Smoke

Those who smoke more than 20 cigarettes a day almost double their risk of developing diabetes.  Just one more reason to stop.

5.       Watch Those Alcoholic Drinks

Stick to one or two alcoholic beverages per day, maximum.  Too much alcohol can decrease functionality of the pancreas, which can increase risk of diabetes.

Recipes that are rich in whole grains and fiber:

Kicked Up Kasha Varnishkes with Porcini Gravy

Ribolita Soup (use whole wheat bread for more whole grains)

Green Tea, Basil and Strawberry Smothie

Lentil and Bulgur Pilaf

Cucumber and Black Beans Salsa Salad

It’s that time of year again.  When no matter how hard we try, we just can’t get enough Vitamin D from the sun on these short winter days we spend mostly inside.  Vitamin D is a fat soluble vitamin that naturally present in very few foods and is produced by the body after exposure to the sun.  Vitamin D remains the “It” vitamin of the year.  Long known to be important for bone health, recent findings suggest that it is also important for heart health, diabetes, cancer, and immunity.

Vitamin D is referred to as the “sunshine vitamin” because it is not readily found in foods.  Instead, our bodies make it with enough exposure to the sun.  Since we cover ourselves up with high SPF sun screen to prevent skin cancer, we have to find a way to get vitamin D in other ways.

There are very few food sources with any significant amount of Vitamin D.  Milk is fortified and some fishes like salmon and herring can help you get there.  In addition, most doctors are recommending supplements, but they argue about how much.  The RDA (Recommended Daily Allowance) is 600 IU for everyone ages 1 to 70 and 800 IU a day for those 71 and older.  Most doctors are recommended 1,000 IU and some feel that is not even enough.  The Institute of Medicine says that up to 2,000 IU of vitamin D per day is safe.

**My advice:  Go with the crowd, 1000 IU’s per day, but if you take a multivitamin (and you should), see how much your multi has and then add on to that, don’t add 1000 on top of what is in your multi.

For more on Vitamin D and why my grandfather’s weekly kiddish club was a good source for schnapps and Vitamin D, read Vitamin D – Demystified.

Recipes that will help you increase your Vitamin D levels include:

Spinach and Sardine Pasta

Honey Baked Salmon

Olive Oil Poached Herring

Sources:

http://www.agoracosmopolitan.com/news/health/2012/01/04/2557.html

http://www.huffingtonpost.co.uk/holly-alsop/vitamin-d_b_1182859.html

http://www.mywesttexas.com/life/article_6213f4be-d636-5900-be9e-3000fdc40066.html

http://www.expresspharmaonline.com/20120115/management02.shtml

It was an ironic scene that had played itself out one time to many. I stood in the bakery on a Friday afternoon, observing the pre-Shabbat rush. I looked at the baskets and carts of the women surrounding me, and felt a rush or pride. They were purchasing bakery-made challah, cake, cookies and pastries. I on the other hand, had made it all myself.

Then what, you might ask, was I doing in line at the bakery? No, I was not there as an ego booster, nor was I there to see how much money I was saving by baking everything myself. The answer was clear as I got to the front of the line. “What flavors do you have today in whole wheat, sugar free, low fat muffins?”

It’s the sentence a constant dieter will occasionally utter. Everyone needs a treat. The muffins weren’t delicious. Truth be told, they were hardly even good. But I knew enough about baking to realize that aside from the difficulties caused by whole wheat or low fat baking, sugar free baking presents an extra challenge that I didn’t think I was capable of facing.

Strawberry Banana Muffins

There are loads of sugar substitutes that could provide the sweetness of sugar, but sugar provides much more for baked goods that sweetness. When whipped together with fat, such as butter, margarine or oil, sugar joins with carbon dioxide to create a light and airy end result. Sugar’s unique carmelization abilities also provides baked goods with a beautiful browned color. Most importantly, sugar is hygroscopic, which means it attracts liquid. This results in the moistness we have come to expect from a baked treat.

Without sugar, I couldn’t imagine producing anything edible, let alone delicious. One day the local bakery raised the price of their diet muffins. It was only a twenty five cent difference, but that was enough to break the camel’s back. I went home determined to finally overcome the obstacles and bake my own healthy muffins.

As it turns out, I’m thrilled that I was pushed to this, as I’ve made some discoveries in healthy baking that yield exceptional end results. For a fraction of the cost of the bakery goods, I’m eating muffins that are more delicious than anything I ever imagined I could eat on a diet.

The first discovery I made is white whole wheat flour; this is flour made from an albino species of wheat which is naturally whiter than ordinary red wheat. My next great discovery was agave syrup. While it isn’t as low calorie as other sugar substitutes, it is natural, and it is low on the glycemic index, which means it won’t affect your body the way sugar will. And more importantly, it has a liquid texture, which helps replace the liquid-loving aspect of sugar.

Butternut Squash Muffins

I also like to add moist and healthy ingredients, both to add to the nutritional value and the taste, as well as to help the texture. Butternut squash is a lovely vegetable which is amazingly complimented by the cinnamon and sweetness of these Walnut Streusel Topped Butternut Squash muffins. Inspired by my favorite smoothie flavor, my Strawberry Banana Muffins with Oatmeal Topping play on the delicious flavor combination of strawberries and bananas. Not the healthiest of the lot, but still healthier than an ordinary muffin, my Peanut Butter Chocolate Chip Muffins are a delicious treat for the dieting peanut butter lover. Make sure to use natural peanut butter in these muffins, and you are saving a ton of calories!

If you, like me, have always been hesitant to try you hand at healthy baking, take it from me. Healthy baking is a lot easier than it looks, and nothing you can buy at the bakery will ever compare to the smell and taste of something you can pull out of your oven.

Never, put your banana in the refrigerator!!!

Bananas contain three natural sugars-sucrose, fructose and glucose combined with fiber.  A banana gives an instant, sustained and substantial boost of energy.  Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout.  No wonder the banana is the number one fruit with the world’s leading athletes.  But energy isn’t the only way a banana can help us keep fit.  It can also help or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

•  Depression:  According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana.  This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
•  PMS: Forget the pills – eat a banana.  The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
•  Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia
•  Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure so much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.
• Brain Power:  200 students at a Twickenham (Middlesex) school  (England) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power.  Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.
• Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
•  Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey.  The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
•  Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
•  Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.
•  Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin!  Many people find it amazingly successful at reducing swelling and irritation.
• Nerves: Bananas are high in B vitamins that help calm the nervous system.
• Overweight: Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips.  Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs.  The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.
•  Ulcers: The banana is used as a dietary food against intestinal disorders because of its soft texture and neutralizes over-acidity and reduces irritation by coating the lining of the stomach.
•  Temperature control: Many other cultures see bananas as a ‘cooling’ fruit that can lower both the physical and emotional temperature of expectant mothers.  In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.
• Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.
• Smoking & Tobacco Use: Bananas can also help people trying to give up smoking.  The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.
• Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water balance.  When we are stressed, our metabolic rate rises, thereby reducing our potassium levels.  These can be rebalanced with the help of a high-potassium banana snack.
• Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!
• Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out.  Carefully hold the skin in place with a plaster or surgical tape!

In conclusion, a banana really is a natural remedy for many ills.  When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorous, five times the vitamin A and iron, and twice the other vitamins and minerals.  It is also rich in potassium and is one of the best value foods around!

So maybe it’s time to change that well-known phrase that we say, to ‘A banana a day keeps the doctor away’!

P.S.  Bananas must be the reason monkeys are so happy all the time!  I will add one more here; want a quick shine on your shoes??  Take the INSIDE of the banana skin, and rub directly on the shoe…polish with dry cloth.  What an amazing fruit!!!

Go Bananas over these two fabulous recipes.

Banana Nut Bread

Chocolate Banana Smothie

Cabbage Chana Dal salad is a popular vegetarian Indian dish, but it is beginning to take over the western world. For those who are looking to expand their dinner options to include Indian cuisine, this is a great dish to start with. It has all the authenticity of traditional Indian food with the added benefit of being delicious and healthy for the entire family.

This healthy and refreshing salad is a colorful dish that will brighten up any meal. Cabbage Chana Dal Salad is perfect for a summer brunch or a light meal during any season. It is a traditional vegetarian Indian dish that is increasing in popularity because it accommodates a wide range of palettes. Even if you have not experimented with many Indian dishes, this is one that will surely spark an interest in further exploration. What makes it even better is the fact that it is not so “out there” that your kids will push it aside. If a healthy, vegetarian Indian dish for the whole family is what you are looking for, Cabbage Chana Dal Salad is the meal for you.

You can substitute the chana dal with split yellow moong dal or moong dal sprouts. The chana dal and split yellow moong dal are very similar in terms of taste and texture, but yellow moong dal does not have to be soaked. If you want to make the salad quickly, use the moong dal to cut out the first step and save two hours. The moong dal sprouts need to be soaked overnight, but they have a crunchier texture that many people find appealing in the salad. Try making the salad a couple times and experiment with the various types of dal to find the one that works best for your family.

Sometimes the chana dal, split yellow moong dal, and moong dal sprouts can be difficult to find in traditional grocery stores. You will likely find them in ethnic grocery stores if you take the time to look. However, if you are grocery shopping in a pinch and only have time for one stop, the dal can also be substituted with more western products while still retaining the Indian quality. Instead of the chana dal, try boiled corn or finely chopped bell peppers. You can even make a mixture of the two to increase the flavors and textures.

To add a touch of Indian flavor to other dishes, use the salad dressing on any salad you may be making, whether it is traditionally Indian or not. It will add a bit of authentic flavor even if you are pouring it onto a bowl of salad from a bag.

Another popular way the salad dressing is used in the Indian culture is as a dressing for fresh fruit like the one that you can try on different hotels and restaurants. To use it this way, skip adding the vinegar to the dressing and add some chopped mint leaves. It is refreshing, and will get even the pickiest eaters to enjoy their fruits.

When was the last time you had a fruit salad?  Maybe I’ve been listening to The Wiggles “Fruit Salad” song a hundred times too many, but nobody seems to make fruit salad anymore – except on kids TV.  We still serve fruit, but it’s just a bowl of grapes or cut up melon – nothing more.   How lonely.  Somehow, when you combine sweet strawberries, plump peaches, tart blueberries, cherries and watermelon, you’ve got a colorful ending to a delicious Shabbat meal.  Unlike the leftover babka that mercilessly tempts me and my preferred dress size, I feel great about grabbing a guilt-free bowl of leftover sliced and diced fruit sitting in the fridge.

With the winter cold season knocking on the door, I love the idea of boosting my family’s immune system.  A variety of fruits are loaded with vitamin C, vitamin E, carotenoids and more antioxidants that will improve your body’s fight against a cold. They are also full of fiber ans surprisingly full of water (80%), both make them the perfect nutrient dense food for anyone.  They give your body energy, fluid and they keep you full.

But no one is getting enough fruit in their diet.  So I say, bring back the fruit salad! But dress it up a little so it is an enticing dessert that you can enjoy all week.  Combining seasonal fruits with fresh herbs and low alcohol dessert wine or citrus juices and a little honey totally transforms the dish and gets everyone excited about fruit again.  True confession: when I first tested these fruit salad recipes I thought, no one is going to eat this but me and maybe I could get hubby on board since he only eats fruit if it is cut up for him, but to my amazement I found myself fighting with my kids for the last bite…They won!

So here are my three takes on fruit salad.

Pine-Apple Fruit Salad

Israeli Fruit Salad

Asian Pear Salad

How do you like to mix your fruit up?

You might be able to eat balanced and healthy meals all year- it might be easier for you to control ingredients and portions during the week but there is something about the holidays that lends itself to a yearly self fulfilling prophecy of overeating and weight gain. It does not have to be that way! We have to prevent it from spiraling into an overindulgence that negates the hard work you do eating healthy all year. It is important to accept that the food and eating over yomtov should, and is going to be different than every day and even shabbos but that does not mean that you can’t make choices and prioritize what is most important to you.

There are certain foods that we don’t want to say no to because it wouldn’t be a holiday without them- so eat them, and enjoy them but if you are choosing that, sacrifice another. You love your grandmother’s honey cake so eat it! Have a piece and enjoy it but prioritize, for example, “I would rather have the cake than potato kugel at my meal”. Make your indulgences worth your while. I have a client that loves chocolate but she only allows herself to have it if she is sitting down with a cup of tea. She makes sure its not simply a Hershey’s, this way when she has a treat it truly feels like a conscious decision instead of a regrettable impulse. No-one wants to hear about how fat you are, how full you are, how nautious you are from the way that you ate.   Eat and enjoy with these healthy holiday strategies in your back pocket.

• All eating must be done while seated- no picking in the kitchen- those calories add up!
• Don’t skip breakfast - eat something to get your metabolism going and to prevent overeating at lunch. Similarly, eat an afternoon snack before dinner. Don’t go into meals hungry- you will end up overeating, especially challah. Move the challah out of arm’s reach.
• Be active – take a walk, do people favors, don’t be lazy.
• Don’t let 1 thing throw off your plan - it’s much easier to make up for 1 mistake than for more.
• Set realistic goals - make a list of how you will feel if you follow your plan and read it before every meal.

I like to have 1 “unlimited dish” at every meal. Yom tov meals can be long and we often end up eating more and more as the time goes on even though we are not hungry anymore. Make 1 dish that is just vegetables- no sauce, oil, or dressing this way you can munch on that guilt free the whole time. Although it’s not great to eat a whole bowl of anything, it is much better to eat a whole bowl of string beans than a whole cranberry crunch!

Try my Quick Snacking Green Beans or my deliciously nutty Roasted Vegetables and you can munch all Yom Tov long.

Most importantly, be selfish- try to create a “no fail environment” for yourself. Everyone will survive without that dessert that you can’t resist. Your family and friends should and will want to support you in making this year a year filled with health and happiness.

Many parents find it challenging to incorporate nutritious, well-balanced meals into their children’s diets. They complain that their kids want the same thing for dinner every night or that the only vegetables they eat are peas and corn. It can be difficult for parents to work on improving their children’s diets day in and day out, but teaching children healthy eating behaviors at a young age is essential.

As a dietitian and nutritionist, I get so much enjoyment from seeing the interest and excitement that children have when it comes to food. Teaching them at a young age about nutrition, where food comes from, and how to use food is a very important part of child development. Research has shown that cooking with kids and assigning them tasks surrounding mealtime promotes independence and a sense of responsibility. It also encourages them to build their strengths wherever they are in the course of development – coordination, use of utensils, and learning about foods and certain kitchen objects. As kids get older, cooking with them is a great way to reinforce subjects that they are learning in school, such as math and science. Another amazing benefit of cooking with kids is that they tend to be more excited to try a new food or dish that they helped make than something you just put in front of them. And if these aren’t enough reasons to start cooking with your kids, focus on the fact that it is a fun activity that the whole family can enjoy!

I recommend that parents involve their children in the cooking process every step of the way from preparing the shopping list and going grocery shopping together to cooking and cleaning up. It’s also fun to perform food-related activities with kids: let them grow their own herbs, show them the difference between fruit and vegetables, and help them see how all their senses are involved in the enjoyment of food. When it comes to the actual cooking of food with kids, keep in mind that children’s abilities in the kitchen vary by age. Here is a quick rundown of what children can do between ages two and 12.

• At 2 years old:
  • Wash vegetables, scrub potatoes
  • Tear lettuce greens
  • Snap green beans
  • Name and count foods
  • Put things in the trash
  • Wipe the table
  • Hand items to parents
• At 3 years old:
  • Add ingredients to a bowl
  • Stir ingredients/batter
  • Shape dough
  • Squeeze citrus fruits
  • Peel bananas
  • Scoop items
  • Mash food
• At 4 years old:
  • Peel eggs
  • Crack eggs in a bowl
  • Help measure dry ingredients
  • Help make sandwiches
  • Set the table
  • Open packages
  • Pour cereal
  • Talk about basic kitchen safety rules
• At 5 years old and above:
  • Measure liquids
  • Cut soft fruits and vegetables with a dull knife
  • Make pancakes, scrambled eggs, pasta, and rice with help
  • Use an egg beater

Once children are six they can most likely get involved in peeling, grating, cutting, and grinding ingredients. Between nine and 12 years old they can do more advanced cutting and use an electric mixer. Parents need to evaluate each child’s abilities to determine what he or she can do since every child develops differently.

For some easy, nutritious and delicious recipes that you can make with your children, check out my new book, We Can Cook: Introduce Your Child to the Joy of Cooking with 75 Simple Recipes and Activities (Barron’s, 2011).  Here’s one of my favorite recipes form the book that I think your kids will enjoy!

Grilled Plums with Yogurt Dip