Rosh Hashanah, which begins Wednesday evening, is a deeply religious and introspective holiday when Jews reflect on the old year and plan improvements for the new.
But despite the solemnity of the occasion, it also is joyous time, filled with hope and good intentions and one that abounds with good traditional food. What better time to make a resolution to improve the family`s health, beginning with a low-fat, low-cholesterol holiday feast-a Rosh Hashanah resolution that you can keep all year?
Although some traditional European dishes associated with the holiday are high in fat and cholesterol, they are not the only alternatives.
Mideastern Jews in Israel, Iran, Egypt and other areas of the Mediterranean prepare wonderful dishes to celebrate the holidays using low-fat regional foods that are no more difficult or time consuming to prepare. Making these foods will add interest and conversation to your holiday celebration and your guests may never recognize they are also very healthful.
This year, make your own round challah instead of buying one at the local bakery. Usually rich in eggs and oil, challah is one holiday treat you cannot do without. But if you bake your own, you control the ingredients. Replace whole eggs with egg substitute.
In addition, cut down on the amount of oil you add to the dough itself and use one that contains a high ratio of polyunsaturated fat to saturated, such as canola oil. The challah recipe is perfect for dipping into honey at the start of the celebration.
Instead of making the traditional gefilte fish-chopped fish held together by eggs-stuff a whole fish with fresh dill, cilantro, watercress, parsley, green onions or other herbs. Then just cover and bake. Serve it hot or chilled.
Serving fish on Rosh Hashanah has become a custom for several interesting reasons. Fish signifies fertility and immortality. Sephardic (Eastern) Jews prefer serving whole fish, with the head attached because they feel it reminds everyone to strive to be at the ”head” of their peers, outstanding in righteousness.
You can use any firm-fleshed white fish and using fresh herbs for the seasoning, the way Middle Easterners do, means you can use less (or no) salt and still enjoy a flavorful dish.
End the holiday meal with honey cake, a traditional dessert served throughout the year in Israel. On Rosh Hashanah, seeds are popular because they symbolize fertility and fruitfulness. If you are among those who find nuts and other seeds appropriate in your honey cake, make sure to use almonds, nuts low in fat. Of course, the recipe provided below uses egg substitute instead of whole eggs. The recipe makes two loaves, so you will have enough for both nights of observance.
Remember to organize your meal carefully, doing as much advance preparation as possible. The suggested menu contains only 16 percent fat, well below the 30 percent recommended limit established by the American Heart Association.
L`shonah tovah tikotaivu! or ”May you be inscribed for a happy year.”
NO CHOLESTEROL ”YOLKLESS” CHALLAH
Preparation time: 20 minutes
Rising time: About 2 1/2 hours
Cooking time: 30 to 40 minutes
Yield: 2 large 24-slice loaves
2 packets dry yeast
2 1/2 cups very warm water (about 110 degrees)
1/3 cup plus 1 teaspoon honey
Pinch of crushed saffron, optional
10 cups unbleached white flour
1 1/2 teaspoons salt
8 ounces egg substitute, equivalent to 4 eggs
6 tablespoons canola oil
Sesame seeds
1 egg white
1. In a small glass bowl, combine the yeast with 2 cups of water and a teaspoon of honey. Stir well and set aside until foamy. Stir in the saffron, if using.
2. In a very large ceramic mixing bowl, combine 6 cups of flour and the salt. Make a well in center and add yeast mixture, stirring well. Scrape sides of bowl to combine all the flour.
3. Add 1/3 cup honey, 2 more cups flour, egg substitute and oil. Continue stirring. Work in 1 more cup flour. Dough should be sticky. Add up to 1/2 cup more water if it isn`t. Combine all ingredients well.
4. Rub remaining cup of flour into a pastry cloth. Place dough on floured cloth. To aid kneading when dough is sticky, lift edges of the pastry cloth and knead through cloth. This way, you will use less flour and your bread will be light textured. Knead until dough is smooth and elastic, about 10 minutes. 5. Clean bowl, dry carefully and spray inside with vegetable oil spray. Or, wipe with paper towel moistened with canola oil. Place kneaded dough into greased bowl. Cover with clean, damp towel and let rise in warm place, free from drafts, until dough has come up to top of bowl (or doubled in size), at least 1 1/2 hours (or longer).
6. Spray two 8-inch cake pans with vegetable oil.
7. When dough has risen, punch it down and turn out onto pastry cloth. Divide into two equal parts. Put half back into bowl and cover while you work with other half. Divide first half into four pieces. Roll each out to an 18-inch snake. Press top ends together and braid. Starting at outside edge of prepared cake pan, coil braid in a circle, working toward the center. Tuck ends inside the center. Cover shaped dough with damp towel, then shape other half of dough. Let both breads rise until doubled, about 1 hour.
8. In the meantime, heat oven to 350 degrees. When breads are ready to bake, beat egg white with a little water. Brush this mixture onto bread, taking care not to get it near edge of pan (or bread will stick to pan). Sprinkle with sesame seeds. Bake 30 to 40 minutes, until golden brown and bread makes a hollow sound when you tap bottom with your finger. Cool on wire racks. Remove from pans when still slightly warm.
Nutrition information per slice: 120 calories; 2 gms fat; 0 mgs cholesterol; 73.8 mgs sodium.
NON-FAT CUCUMBER YOGURT SALAD
Preparation time: 20 minutes
Draining time: 1 hour
Yield: 12 or more servings
3 cups non-fat yogurt
16 cups thinly sliced, quartered cucumbers, seeds removed
1 tablespoon dried mint, or 3 tablespoons fresh
1/4 cup green onions, chopped
12 butter lettuce leaves
Fresh mint sprigs for garnish
Cucumber slices for garnish
1. Line colander with clean, damp cheesecloth. Pour yogurt into colander and let it drain at least 1 hour (longer is better).
2. Place cucumbers in another colander. Cover with plastic wrap. Place a weight on it and allow cucumbers to drain at least 1 hour.
3. When yogurt and cucumbers are ready, combine them together with other ingredients, except garnishes.
4. To serve, place lettuce leaves on 12 salad plates. Place scoops of salad on the lettuce. Garnish with a sprig of fresh mint and additional cucumber slices.
LOW-FAT HERB-STUFFED FISH
Preparation time: 20 minutes
Cooking time: 30 minutes
Yield: 12 servings
1 whole firm-fleshed white fish, including head and tail, such as red snapper, sea bass or halibut, about 6 pounds
1/2 cup each: chopped parsley, fresh chopped dill, chopped watercress, choppe cilantro
1/4 cup chopped green onions
Salt and freshly ground pepper to taste
3 limes plus additional lime slices for garnish
Fresh dill sprigs, for garnish
Pomegranate seeds for garnish, if available
Steamed white rice, recipe below
1. Clean and rinse fish. Rub with salt inside and out (optional).
2. Combine herbs and green onions. Line cavity of fish with 1 lime, thinly sliced then fill with herb stuffing.
3. Heat oven to 400 degrees. Place second lime, thinly sliced, on outside of fish. Place fish in large roasting pan. Add 1/4 cup water to pan. Cover with aluminum foil and bake about 1/2 hour or until done, depending on thickness of fish.
4. Remove fish carefully to serving platter, taking care not to break it. Garnish with additional lime slices, parsley sprigs, and pomegranate seeds. Cover with plastic wrap and place in refrigerator to serve cold.
5. To serve hot or cold: Present whole fish at table for everyone to admire. Remove from bones. Scoop out stuffing and mix with hot steamed rice. Pass additional lime slices and dill.
Nutrition information per serving: 104 calories; 1.35 gms. fat; 35.6 mgs. cholesterol; 45.1 mgs. sodium.
ROSH HASHANAH STEAMED VEGETABLES
Preparation time: 15 minutes
Cooking time: 8 to 9 minutes
Yield: 12 servings
1-2 cloves garlic, sliced
6 carrots, peeled and sliced on the diagonal
1 cauliflower, broken into flowerets
1 red pepper, sliced
3 sprigs of fresh dill, chopped, plus additional sprigs of dill for garnish
1. In pan large enough to hold all vegtables, saute garlic in a little water until it starts to emit aroma. Add carrots and cauliflower. Cover and cook about 5 minutes. Add sliced red peppers and chopped dill. Cook just until vegetables are crisp, yet tender, 3 to 4 minutes. Serve at once, garnished with sprigs of fresh dill.
TRADITIONAL LOW-FAT, LOW-CHOLESTEROL HONEY CAKE
Preparation time: 20 minutes
Cooking time: 1 1/4 hours
Yield: 2 large loaves, 16 slices each
3 1/2 cups unbleached flour
1/4 teaspoon salt
1 1/2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/8 teaspoon cloves
1/2 teaspoon ginger
8 ounces egg substitute, equivalent to 4 eggs
3/4 cup sugar
4 tablespoons canola oil
2 cups honey
1/2 cup strong, brewed, cold coffee
1/2 cup chopped almonds
Powdered sugar, for decoration
1. Heat your oven to 325 degrees. Prepare two 9-by 5-inch loaf pans by spraying them with vegetable oil. Cut pieces of waxed paper into strips, 20 by 5 inches. Line pans with strips and spray them with vegetable oil. Let some of the waxed paper hang over edge. You can use these as handles to lift cakes out of pan.
2. In a medium mixing bowl, combine dry ingredients, including spices. Set aside.
3. In large mixing bowl, beat egg sustitute. Add sugar gradually, beating until mixture is light and fluffy. Beat in oil. Add honey and coffee. Gradually add dry ingredients, mixing well after each addition. Fold in nuts. 4. Divide batter evenly between 2 prepared pans. Bake for 1 to 1 1/4 hours, until cake tester comes out clean. Cool on wire racks for 10 minutes, then remove from pan. Peel away waxed paper at once. When cool, sprinkle with powdered sugar. Cut each loaf into 16 slices each.
Nutrition information per slice: 159 calories; 3 gms fat; 0 mgs cholesterol; 71 mgs. sodium.
