Food for the Jewish soul

How to keep kosher in a healthy way

Issue of August 15, 2008

Shabbat dinner at the home of Chana Rubin is a mouth-watering event. But, instead of carbohydrate-rich kugels and bakery cakes laden with trans fat, Rubin serves fresh, wholesome food that packs a strong nutritional punch. Whole wheat challah accompanies a walnut and lentil pate and curried butternut squash soup. An entree of lemon tarragon chicken breasts is served with a brown rice pilaf, steamed green beans and a fresh green salad. The meal ends with a seasonal fruit crisp and herbal tea.

"The Jewish community seems to be stuck in a nutritional rut, especially when it comes to Shabbat meals and holidays," says Rubin, a registered dietician who lives in Beer Sheva. "Nutrition gets bypassed in our food-centric lifestyle.

So, Rubin set out to prove that keeping kosher and observing a Jewish way of life can be as good for your soul as it is for your waistline.

Her new book, "Food for the Soul: Traditional Jewish Wisdom for Healthy Eating" (Gefen, 2008), offers universal nutrition information filtered from a uniquely Jewish lens. Not only does Rubin explain how to decode nutrition labels on packaged food and how to determine which fats are actually good for you, but she offers advice specific to the Jewish community. She discusses how to sensibly approach cooking for Shabbat and holidays, raises awareness of kosher food products that contain trans fat and describes how kashrut can be a vehicle for making healthy dietary choices.

"Eating habits in the Jewish world mimic what is going on in the rest of the world," explains Rubin, who teaches practical, hands-on nutrition courses to English-speaking women in her community. "But nobody has addressed the Jewish community from an insiderís perspective."

One of the most unique aspects of her landmark book is the Jewish wisdom she includes in every chapter that illuminates the value Judaism places on good health and nutrition. Rubin quotes Talmudic personalities, contemporary rabbis and passages from the Torah that expound the importance of exercise, healthful eating habits, even vegetarianism.

"We have sources like the Rambam, the Shulchan Aruch, and concepts from the Torah that tell us how important it is take care of ourselves," says Rubin. "Our physical health is connected to our spiritual health. You can't have one without the other."

The Practical How-To

Even so, Rubin is the first person to recognize the hard work it takes to choose olive oil instead of butter or whole grains instead of refined flour. But once you've made the emotional commitment to improve your nutrition, follow these tips to help your new habits become a reality.

Fill up on Produce

"We need to eat a variety of colorful vegetables and fruits to get the various nutrients they provide," says Rubin.

For optimum health, eat five to nine (or more!) servings, of fruits and vegetables a day. To meet your quota, eat as many as you can.

When cooking, increase the amount of vegetables in a dish as you decrease the accompanying fat or protein. If you make pizza, use twice the vegetables and half the cheese.

"Filling up with vegetables in particular makes us less likely to eat empty calorie foods," says Rubin. "Try to fill up on the good stuff."

Other ways to include more vegetables in your diet is to use fresh, frozen or leftover vegetables in salads, omelets, soups and pasta sauces.

Take it slow

Don't expect new habits to develop quickly. Take small steps to help your nutritional changes take root.

If you are used to drinking fruit juice, try diluting it with water instead of completely eliminating sugared drinks at one shot.

When buying pasta, if 100 percent whole wheat versions are too strong for some palettes, choose a good brand that doesn't taste heavy or a brand that used a blend of refined and whole grains. Experiment with pasta made from a variety of grains, not just wheat.

When baking, begin by substituting a small portion of whole wheat flour for white flour, or use whole wheat pastry flour, which is lighter. Rubin adapted her challah recipe, which originally called for 4 cups of white flour, to use 3 cups of whole wheat flour and 1 cup of white flour.

Stay Away from Processed Foods

Limit the purchase of processed foods by sticking to the perimeter of the supermarket where the fresh items – produce, dairy, fish and meat – are kept.

"We eat too much processed food and it has come back to haunt us," says Rubin.

If purchasing processed foods is necessary, read labels in order to make healthy choices.

Stay away from foods that include ingredients which you are unfamiliar with or can't pronounce.

Just because an item is labeled "whole grain" doesn't mean that it is made without refined grains. Products that list the first or second ingredient as "whole" generally have a significant amount of that grain in its whole form.

Be aware of "reduced fat" foods. They often have the same or more total calories and carbohydrates than their full-fat counterparts.

Eliminate Trans Fats

Hydrogenated fats, used extensively in commercially baked goods, non-dairy creamer and margarine are often mainstays of the kosher kitchen. These items contain trans fats which are highly detrimental to heart health.

Instead, opt for canola or olive oil, or for trans-fat free soft tub margarine, and avoid non-dairy creamers and whipped toppings.

Set aside time to bake. This way, your freezer will be well stocked, eliminating trips to the bakery, whose products are most likely made with hydrogenated fats.

The Bottom Line

Most importantly, says Rubin, whatever you cook, keep it simple.

"You don't have to put on a show and serve so much food on Shabbat that the table droops," she explains. "Shabbat should not be about the quantity of food you make but about the quality. Serve a few dishes that taste really wonderful."

Who knows? When Shabbat is over, your soul might tempt you to cook like this next week. And before you know it, a new habit will be born.