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Celebrate The Jewish New Year With Healthier Recipes for Rosh Hashanah & Yom Kippur
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Rosh Hashanah Menu Lentils and Rice with Caramelized Onions Carrot Cake with Vanilla-Pineapple Icing
Recipes Suggestions For The Yom Kippur Buffet
Yom Kippur ~The Day of Atonement ~ is the holiest day of the year. It is a day of fasting and prayer. Erev Yom Kippur, traditional foods such as Challah dipped in honey, chicken soup with kreplach and boiled chicken are served. In order to avoid thirst during the fast, one should not eat very spicy or salty foods. Eat small amounts of protein and include foods that are high in complex carbohydrates. Drink adequate liquids before fasting to help prevent dehydration. The fast is broken with a festive meal. Many people prefer to eat dairy foods instead of meat because they feel dairy is easier to digest. A selection of salads, assorted breads, poached or gefilte fish, pasta dishes or kugels often fill the buffet table. Source: MealLeaniYumm! ~ All That's Missing Is The Fat, ©1998 by Norene Gilletz, published by Gourmania, Inc.
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Rosh Hashanah, or
Jewish New Year, is celebrated on the first and second day of the month of Tisbri, the
first lunar month, usually in September. This is a very important holiday in Judaism
and is generally celebrated for two days, considered one long forty-eight-hour day.
This special time has many meanings. It commemorates the creation of the world as well as the Day of Judgment. It is also a day of remembrance, a time to look back at the history of Judaism, and a special time of prayer for Israel. And it is Jewish New Year, completge with greeting cards and special foods. On Rosh Hashanah, the shofar (ram's horn) is blown to announce the beginning of the High Holy Days, which end ten days after Rosh Hashanah on Yom Kippur, the Day of Atonement, which is a day of prayer and fasting. Families gather together to observe the holiday of Rosh Hashanah, with the festivities beginning at sundown, when a special meal is served. Traditional menu items are apples dipped in honey; challah, the traditional egg bread; and carrots. The challah is not braided, as it is the rest of the year, but baked in a circle or crown shape. The circle symbolizes the cycle of life and the wish that the next year will go smoothly. It is also shaped like a crown to remind everyone that God is king of the universe. The challah is dipped in honey before it is eaten, as sweets eaten at this meal bring hope for a sweet year ahead, one filled with blessings and abundance. Carrots, a naturally sweet food, are a featured dish on many holiday tables. The Carrot and Pineapple Tzimmes (sweet stew, in two menus below) is delicious, low in fat, a great source of beta carotene, and makes a perfect accompaniment to the Lemon-Roasted Chicken entrée. In Yiddish, making tzimmes means making a big fuss about something --- yet another reason that this is an appropriate dish for this special day! All the sweets served at this meal may appear to present a dilemma to the person with diabetes. But if you are counting your carbohydrates, you can adjust your portion sizes and/or your medication to allow you to participate in the festivities. Use the nutrition information provided with each recipe to make appropriate choices. Be sure to check with your health-care team if you have questions. Source: The Diabetes Holiday Cookbook ~ Year-Round Cooking for People With Diabetes, ©2002 by Carolyn Leontos, Dbra Mitchell, and Kenneth Weicker, published by John Wiley & Sons, Inc., NY. OLD-FASHIONED
CABBAGE SOUP 1 Tbsp olive oil Heat the olive oil in a 4-quart pot over medium heat and sauté the onion for about 2 minutes. Add the mushrooms and carrots and cook for 2 more minutes. Add the cabbage, bay leaf, and stock. Bring to a boil, turn the heat down to low when the soup boils, and simmer for 20 minutes. Add the potatoes and tomatoes and continue to cook for 15 minutes, or until the potatoes are tender. Remove the bay leaf. Season with salt and pepper to taste. Makes 12 (5-ounce) Servings. Per Serving: 72 Cal; 2 g Total Fat; 12 g Carb; 00 mg Cholesterol; 277 mg Sodium; 3 g Protein; 2 g Ditary Fiber; 4 g Sugars. Exchanges: 2 Veg.
LEMON-ROASTED CHICKEN 1 (4-pound) whole chicken Rinse the chicken under cold water, inside and out, and pat it dry with a paper towel. Place the chicken in a large plastic zipper bag. Mix together the lemon juice, mustard, garlic, and stock and pour into the bag with the chicken. Seal the bag and let the chicken marinate for 1 to 2 hours in the refrigerator, turning it every 30 minutes. Preheat the oven to 375°F. Mix together the lemon pepper, salt, and paprika. Take the chicken out of bag and drain any marinade from the cavity. Season the chicken, both inside and out, with the seasoning mixture. Place the chicken in a roasting pan, inserting a meat thermometer into the thickest part of the breast near the wing, and cook it for 60 minutes. The thermometer should reach a minimum of 165°. Let the chicken rest for 15 minutes before cutting. Remove the skin before serving. Makes 8 Servings. Per (3 ounce) Serving: 162 Cal; 6 g Total Fat (2 g Sat Fat); 00 g Carb; 76 mg Cholesterol; 219 mg Sodium; 25 g Protein. Exchanges: 4 Very Lean Meat.
LENTILS AND RICE WITH
CARAMELIZED ONIONS Lentils and Rice 2/3 cup lentils The lentils and rice can be cooked ahead of time. Cook the dry lentils (2/3 cup will yield 1-1/2 cups when cooked) in 3 cups of the stock for about 45 minutes. When the lentils are tender, remove them from the heat and let cool. Bring the brown rice (1/2 cup will yield 1-1/2 cups rice when cooked) to a boil with 2 cups of the stock and 1/2 bay leaf, then reduce to a simmer and cook, covered, for 50 minutes. Remove the bay leaf and let the rice cool. Sauté the celery, carrots, and garlic in the olive oil for 2 to 3 minutes. Add the lentils and rice and stir. Pour in the remainder of the stock, stir, cover, and simmer for 5 minutes. Turn off the heat, add the parsley, and stir. Keep the pot covered while you prepare the onions. Caramelized Onions 2 medium onions, cut into quarters, then sliced into short strips Place the onion strips in a nonstick fry pan. Cook them on high heat for 5 minutes, stirring often. Turn the heat down to medium, add the vinegar, wine, and Splenda®, and continue to cook, slowly, for approximately 15 minutes. The juices will start to come out of the onions and begin to caramelize. When the onions are dark brown and most of the juices are gone, they are done. To serve, divide the lentil-rice mixture onto serving plates and top with 2 Tablespoons of caramelized onions. Makes 8 Servings. Per (1/2 cup) Serving: 115 Cal; 1 g Total Fat; 21 g Carb; 00 mg Cholesterol; 100 mg Sodium; g Protein; 4 g Dietary Fiber; 4 g Sugars. Exchanges: 1 Starch; 1 Veg.
CARROT AND PINEAPPLE
TZIMMES 2 large carrots, peeled and diced into large pieces Bring the carrots, sweet potatoes, water, and salt to a boil over medium heat. Cover and cook for 15 minutes. Add the prunes, honey, lemon juice, and lemon zest. Cover and continue to simmer gently over low heat for 20 minutes, or until the liquid is almost absorbed. Makes 8 Servings. Per Serving: 92 Cal; 00 g Total Fat; 23 g Carb; 00 mg Cholesterol; 157 mg Sodium; 157 mg Sodium; 2 g Dietary Fiber; 12 g Sugars; 1 g Protein. Exchanges: 1 Veg; 1 Fruit.
CHALLAH 2-1/2 cups all-purpose flour Preheat the oven to 400°F. Mix 1/2 cup of the flour, the sugar, salt, and yeast in the bowl of an electric mixer fitted with the paddle attachment. Add the margarine and beat 2 minutes. Add the eggs and another 1/2 cup flour; beat 2 minutes on medium speed. Add the warm water and mix in. Add the remaining 1-1/2 cups flour and mix in to form a soft dough. Turn the dough out onto a lightly floured surface and knead 4 to 5 minutes, untl the dough is smooth. Place the dough in a lightly oiled bowl and lightly oil the top of the dough. Cover with plastic wrap. Let the dough rise in a warm place until double in size, about 50 minutes. Remove the plastic wrap, punch down the dough, turn it out onto a lightly floured surface, and form it into a cylinder, 16-inches long. Then coil the cylinder into a circle or "crown" shape. Place it on a cookie sheet sprayed with cooking spray. Beat the remaining egg yolk with the cold water to make an egg wash and use this to secure the ends of the dough together. Reserve the rest of the egg wash. Place the cookie sheet in a large plastic bag and let the dough rise in a warm place until double in size, about 45 minutes. Remove the cookie sheet from the plastic bag, gently brush the loaf with egg wash, and bake it in the preheated oven for 20 to 25 minutes. Makes 1 10-inch crown; 16 slices. Per Slice: 107 Cal; 3 g Total Fat; 16 g Carb; 40 mg Cholesterol; 109 mg Sodium; 3 g Protein; 1 g Sugar; 1 g Dietary Fiber. Exchanges: 1 Starch.
CARROT CAKE WITH VANILLA-PINEAPPLE
ICING Carrot Cake 1/2 cup butter, at room temperature Preheat the oven to 350°F. Spray an 8- x 12-inch baking pan with cooking spray. Beat soft butter in the bowl of an electric mixer until it is light and creamy. Beat in the eggs, one at a time, scraping down the sides of the bowl after each addition. Beat in the pineapple juice and vanilla, scraping down again. Sift together the all-purpose flour, baking powder, baking soda, nutmeg, cinnamon, salt and Equal. Add half the dry ingredients to the batter and mix until combined. Scrape down the bowl; add the remaining dry ingredients, and mix only until all the dry ingredients are incorporated into the batter. Add the pineapple, carrots, and walnuts if using. Mix in, scrape down, and blend until completely combined. Do not overmix. Pour the batter into the prepared pan, spreading it out evenly with spatula, and bake for 30 to 35 minutes, or until a toothpick inserted in the center comes out clean. Cool and ice. Makes 24 Servings. Vanilla-Pineapple Icing 8 ounces cream cheese Beat the cream cheese and Equal in the bowl of an electric mixer until soft and creamy. Add the vanilla and pineapple, scrape down the sides of the bowl, andmix until smooth. Spread the icing over the cooled cake. Sprinkle with chopped walnuts, if desired. Per Serving (cake & icing): 174 Cal; 10 g Total Fat (5 g Sat Fat); 17 g Carb; 47 mg Cholesterol; 174 mg Sodium; 5 g Sugars; 4 g Protein; 1 g Dietary Fiber. Exchanges: 1 Starch; 2 Fat.
NEW WAVE GEFILTE FISH 2 onions, sliced Fish stock: Combine 2 onions, 2 carrots, 6 cups water, 1 tsp salt and 1 tsp sugar in a large pot and bring to a boil. Simmer partly covered for 15 to 20 minutes. Fish Mixture: Meanwhile, combine remaining ingredients in the large bowl of an electric mixer. Beat on medium speed until smooth and silky, about 20 minutes. (If mixing fish in the processor, divide mixture into 2 batches. Process each batch for 3 to 4 minutes, until smooth and silky). Moisten your hands and shape mixture into plum-sized balls. Drop carefully into simmering liquid. Simmer partially covered for 1-1/2 to 2 hours. When cool, carefully remove fish balls from broth with a slotted spoon. Garnish each piece with a carrot slice. Serve with horseradish. This dish is terrific hot or cold. Yield: 15 pieces. Tip: Can be frozen, but fish may become watery. If you simmer the defrosted fish for 10 minutes in boiling water to cover, it will taste freshly cooked. Per Piece: 128 Cal; 5 g Total Fat (1 g Sat Fat); 6 g Carb; 79 mg Cholesterol; 362 mg Sodium; 14 g Protein. Exchanges: 2 Lean Meat; 1 Fat. Caterer's Trick: Shape the fish mixture into logs and wrap them in cooking parchment. Each pound of fish makes one log. (Can be frozen at this point. No need to defrost fish before cooking!) Place parchment-wrapped logs in a deep pan and add boiling water to cover fish completely. Cover and cook at 350°F for 1-1/2 hours (2 hours if frozen). When cool, remove from liquid and chill.
SOLY'S ISRAELI SALAD 1 head of Romaine or iceberg lettuce Wash and dry vegetables well. Dice them neatly into 1/2-inch pieces and combine in a large bowl. Sprinkle with olive oil and lemon juice. Add seasonings; mix again. Adjust seasonings to taste. Yield: 8 Servings. Note: Recipe can be halved, if desired. Per Serving: 127 Cal; 8 g Total Fat (1 g Sat Fat); 14 g Carb; 00 mg Cholesterol; 600 mg Sodium; 4 g Fiber. Exchanges: 3 Veg; 2 Fat.
SPANAKOPITA 4 green onions In the processor, mince green onions, dill and/or basil. Add spinach; process until minced. Add sun-dried tomatoes, cheeses, eggs and pepper; mix well. In a small bowl mix oil and egg whites. Spray a 9- x 13-inch casserole with nonstick cooking spray. Line casserole with 4 sheets of phyllo, brushing each sheet lightly with egg white mixture as you layer it in the pan. Let edges of dough hang over pan. Spread filling evenly over dough. Quickly cover with remaining 4 sheets of phyllo, brushing each layer with egg white mixture. Fold overhanging edges over the top and brush with egg white mixture once again. Bake at 350°F for 30 minutes, until golden. Yield: 12 Servings. Note: Reheats well or can be frozen. Serve with Soly's Israeli Salad. Per Serving: 127 Cal; 5 g Total Fat (2 g Sat Fat); 11 g Carb; 46 mg Cholesterol; 369 mg Sodium; 10 g Protein; 1 g Fiber. Exchanges: 1-1/2 Very Lean Meat; 1 Starch; 1 Fat.
FRUIT &
VEGETABLE TSIMMIS 3/4 cup pitted prunes Soak prunes, apricots and raisins in boiling water to cover for 1/2 hour, until plump. Drain well. Meanwhile, cook carrots and sweet potato in boiling water until tender but firm, about 15 minutes. Drain well. Combine reserved pineapple juice with remaining ingredients except pineapple chunks; mix gently. Place mixture in a 3-quart casserole which has been sprayed with nonstick vegetable spray. Bake covered in a preheated 350°F oven for 35 minutes. Stir in pineapple chunks and bake uncovered 15 minutes more, basting once or twice. Yield: 10 Servings. Note: Freezes and or reheats well. Per Serving: 195 Cal; 1 g Total Fat; 48 g Carb; 00 mg Cholesterol; 66 mg Sodium; 6 g Fiber; 2 g Protein. Exchanges: 1-1/2 Starch; 1-1/2 Fruit; 1 Veg.
COTTAGE CHEESE MUFFINS 3 Tbsp tub margarine (or 1/4 cup light tub margarine) @ room Spray a muffin pan (or several miniature muffin pans) with non-stick spray. Preheat oven to 400°F. Combine all ingredients in a mixing bowl or processor. Blend until fairly smooth. The mixture will be a little lumpy, but that's okay. Divide mixture evenly among muffin compartments. Bake in preheated oven until golden. Regular-sized muffins take about 25 minutes; miniatures take about 18 to 20 minutes. Cool slightly and remove gently from pan. Also luscious with yogurt and sliced strawberries. Yield: 12 Muffins or 40 Miniatures. Note: These freeze well. Per Muffin (or 3 - 4 Miniatures): 112 Cal; 3 g Total Fat (1 g Sat Fat); 14 g Carb; 20 mg Cholesterol; 171 mg Sodium; 6 g Protein. Exchanges: 1 Starch; 1 Lean Meat; 3/4 Fat.
APPLE & APRICOT
KUGEL 6 eggs, beaten (or 4 eggs plus 4 whites) Preheat oven to 350°F. Spray a 7- x 11-inch Pyrex casserole with nonstick spray and set aside. In a large mixing bowl, combine eggs with sugar; mix well. Add apples, matzo meal and lemon juice. Mix until smooth. Soak apricots in hot water for 5 minutes; drain well. Spread half of mixture in prepared cassserole. Arrange apricots in a single layer over batter. Top with remaining batter; spread evenly. Sprinkle with cinnamon-sugar mixture. Bake in preheated oven about 1 hour, until golden. Yield: 10 Servings. Note: Can be frozen; reheats well. Per Serving: 190 Cal; 4 g Total Fat (1 g Sat Fat); 37 g Carb; 127 mg Cholesterol; 40 mg Sodium; 5 g Protein; 4 g Fiber. Exchanges: 1-1/2 Starch; 1 Lean Meat; 1 Fruit; 1 Fat.
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