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THE FESTIVAL OF THE LIGHTS Celebrate Hanukkah With Lighter Delights This year!
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Cheese
Blinzes With Cheese
Latkes With Low-Fat
Latkes
The story of Chanukah is the story of light, and it brings light and inspiration to Jews all over the world at the darkest time of the year, when night descends early. The Festival of Chanukah (Hanukkah) is usually celebrated in December. The Chanukiah (Menorah) has 8 branches, and a 9th for the shammes (servant candle). The candles are lit by the flame of the shammes. On the first night, one candle is lit and each night thereafter, an additional candle is lit until on the 8th night, all the flames burn brightly. It’s a time when children are given token gifts and families and friends gather to eat festive meals. Source: MealLeaniYumm! All That's Missing Is The Fat, ©1998 by Norene Gilletz Latke Tips Latkes are best fried in a Teflon pan as close to serving time as possible. Keep the first batches warm in a low oven (200°F) while cooking the remaining batter. They can also be frozen with good results.
Source: The Gourmet Jewish Cook, ©1988 by Judy Zeidler.
Cinnamon Hearts wishes to thank Norene Gilletz, Nava Atlas, Gail Ashkanazi-Hankin, Judy Zeidler, Carolyn Leontos, Debra Mitchell and Kenneth Weicker, The American Institute for Cancer Research, The American Diabetes Association, The American Dietetic Association, and The Pillsbury Company, for sharing their wonderful recipes for Hannukah with our Cinnamon Hearts visitors this Holiday Season.
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Hanukkah, the Jewish “Festival of Lights,” commemorates a
miracle that is celebrated over an eight-day period which begins at sundown on Dec.
15 this year, through sundown on December 23rd. (The observance of all Jewish holidays
begins at sunset the previous day).
Hanukkah commemorates the battle between the Maccabees and King Antiochus Epiphanes, who was trying to wipe out Judaism. After chasing the enemy out of Jerusalem, the Maccabees discovered their temple had been desecrated. And they found only one small vial of untainted olive oil – enough to burn for just one day. They lit the oil, and it miraculously lasted the eight days they needed to get more consecrated oil and rededicate the temple. As with many religious
holidays, special foods are prepared for this Jewish holiday. In the kitchen,
Hanukkah is usually observed with potato pancakes and a skillet. But you can have these
pancakes – or latkes, as they’re called – without the fat. These are
baked instead of fried, but retain all the flavor and crunch of a traditional latke.
Everyone may not be familiar with latkes, but everybody loves
pancakes. Whether or not you celebrate Hanukkah, these low-fat latkes make a festive addition to any winter night. They can be served accompanied by a dollop of sour cream or applesauce, according to tastes. AICR
Editor's Note: As we've done in past issues of Cinnamon Hearts, we're once again pleased to share the majority of the recipes for traditional Hannukah foods from MealLeaniYumm! ~ All That's Missing Is The Fat! by Norene Gilletz. These are some of the best nutrition-packed, Kosher-style recipes you'll ever find, and perfectly acceptable for a diabetes menu plan. For more information about MealLeaniYumm!, a collection of over 1,000 simple secrets for success from a low-fat cooking expert, visit Norene's kitchen at www.gourmania.com All other recipe sources are shown under each recipe title.
3 pounds russet potatoes (about 6 large) Place two
non-stick baking sheets in the oven and turn on heat to 450 degrees.
CAULIFLOWER
LATKES (DAIRY) 1 medium head caluliflower Steam the cauliflower until tender; drain. Mash; add the egg whites, celery, scallions, seasonings, cake meal, and cheese; and form into patties. Coat a nonstick griddle with the cooking spray. Heat the griddle over medium heat then add 1/2-teaspoon of the oil. Brown the patties lightly on both sides. With each batch of latkes, coat the griddle with cooking spray and add 1/2-teaspoon more of the oil. Makes 4 Servings. Per Serving: 99 Cal; 3 g Total Fat (1 g Sat Fat); 12 g Carb; 5 mg Cholesterol; 270 mg Sodium. Exchangs: 2 Veg; 1 Fat.
CHEESE LATKES
WITH FRUIT TOPPING Pancakes: 1 (8-ounce, 1 cup) carton refrigerated or
frozen fat-free egg Topping: 1 cup low-fat plain yogurt In medium bowl, combine all pancake ingredients with a wire whisk or in food processor bowl with metal blade. Beat or process until smooth and well blended. Heat nonstick griddle or large skillet to medium-low heat (325°F). Lightly oil griddle. Spoon rounded tablespoons of batter onto hot griddle, spreading to form 3-inch pancakes. Cook until bubbles form on tops and bottoms are golden brown. Carefully loosen with pancake turner; turn and brown other side. Please pancakes on cookie sheet; keep warm in 250°F oven. Repeat with remaining batter, coating griddle with oil between batches. Serve warm pancakes with yogurt and fruit. Tip: If pancakes stick to griddle, add 1 to 2 tablespoons water to batter. Makes 14 Servings. (3 Pancakes) Note: For a 3-Pancake serving, multiply the above units for one pancake x 3. Per (Pancake: 100 Cal; 3 g Total Fat (1 g Sat Fat); 11 g Carb; 4 mg Cholesterol; 200 mg Sodium; 00 g Fiber; 7 g Protein. Exchanges: 1/2 Starch; 1 Lean Meat.
4 tsp canola or vegetable oil, divided Place oven racks on the lowest and middle positions in your oven. Preheat to 450°F. Line 2 baking sheets with aluminum foil. Spray each baking sheet lightly with nonstick spray, then brush each sheet with 1 tsp. oil (provides a crispy exterior to the latka). Peel potatoes or scrub them well if you don’t want to peel them. Grate potatoes. Transfer to another bowl. Use the processor to finely mince onion, garlic and dill. Add potatoes, egg, egg whites and remaining 2 tsp of oil to the processor. Mix, using quick ON/OFF turns. Add remaining ingredients and mix briefly. Note: If overprocessed, potatoes will be too fine. Drop mixture by rounded spoonfuls onto prepared baking sheets. Flatten slightly with the back of the spoon to form latkas. Bake, uncovered for 10 minutes, or until bottoms are nicely browned and crispy. Turn latkas over. Transfer pan from the upper rack to the lower rack and vise-versa. Bake about 8 to 10 minutes longer, or until brown. Best when served immediately. Yield: 2 dozen medium latkas or 7 dozen minis. Serve with Homemade Applesauce (recipe follows), lowfat sour cream or yogurt topped with minced lox and chives. Latkas freeze well. Per Medium Latka: 36 Cal; 1 g Total Fat; 6 g Carb; 92 mg Sodium; 9 mg Cholesterol; 10 mg Calcium; 1 g Protein. Exchanges: FREE.
HOMEMADE
APPLESAUCE 8 medium apples *If using apple juice, use minimum amount of sugar or sweetener. If using artificial sweetener, add after cooking. Peel and core the apples and pear. Cut them into chunks. Combine all ingredients, except artificial sweetener (if using), in a large saucepan. Bring to a boil, reduce heat to simmer and cook partially covered for 20 to 25 minutes, until tender. Break up applesauce with a spoon, or serve it chunky. Yield: 6 Servings. Freezes well. Per Serving: 124 Cal; 1 g Total Fat; 32 g Carb; 00 mg Cholesterol; 2 mg Sodium; 5 g Fiber; 14 mg Calcium. Exchanges: 2 Fruit.
HONEY
MUSTARD CARROT SALAD 2 lbs carrots, peeled & grated Combine all ingredients in a bowl and toss to mix. Adjust seasonings to taste. Serve chilled. Makes 6 Servings: Per Serving: 115 Cal; 2 g Total Fat; 25 g Carb; 00mg Cholesterol; 90 mg Sodium; 4 g Fiber; 43 mg Calcium. Exchanges: 2 Veg; 1/2 Fruit.
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. Makes 8 Servings. Sodium Alert! Not suitable for those on sodium-restricted meal plans. Note: Salad tastes best eaten the same day it is made, but leftovers will keep for a day in the refrigerator. Drain off excess liquid in the bottom of the bowl before serving. Per Serving: 127 Cal; 8 g Total Fat (1 g Sat Fat); 00 mg Cholesterol; 14 g Carb; 00 mg Cholesterol; 600 mg Sodium; 637 mg Potassium; 3 g Protein; 4 g Fiber. Exchanges: 3 Veg; 2 Fat.
CORN
AND CHEESE SOUP 2 Tbsp unsalted light butter (i.e., Land O'
Lakes) In a saucepan, heat the butter and sauté the onion, briefly. Add the whole kernel corn and cook slowly over low heat for 10 minutes. Add the red bell pepper and cook another 5 minutes. Add the cream-style corn and milk and simmer over low heat for 15 minutes. Season to taste with salt and pepper. Sprinkle the diced cheese on the bottom of heated soup bowls and ladle soup over cheese. Garnish with cilantro, if desired. Makes 8 Servings. Sodium Alert: Not suitable for those on sodium-restricted meal plans. Per (3/4-cup) Serving: 273 Cal; 10 g Total Fat (6 g Sat Fat); 33 g Carb; 31 mg Cholesterol; 628 mg Sodium; 16 g Protein; 2 g Fiber. Exchanges: 1 Starch; 1 Milk; 2 Fats.
SIMPLE
PINEAPPLE CARROTS (PAREVE) 3 cups carrots, cut into match sticks In a saucepan, combine the carrots and 1/2 cup of the pineapple juice and bring to a boil. Reduce the heat, cover, and simmer until tender. Meanwhile, in a small bowl, mix together the potato starch, remaining pineapple juice, and ginger. Stir into the carrot mixture along with the pineapple tidbits and heat through until the juices thicken. Makes 4 Servings. Per Serving: 109 Cal; 00 g Total Fat; 25 g Carb; 00 mg Cholesterol; 30 mg Sodium. Exchanges: 1-1/2 Veg; 1 Fruit.
BEET BORSCHT 4 cups water Bring all the ingredients (except the garnish) to a boil in a 2-quart soup pot and simmer for 30 minutes. Remove the bay leaf, ladle the soup into bowls, and garnish with a sprig of dill or chopped fresh parsley. Makes 6 Servings. Per (1 Cup) Serving: 49 Cal; 00 g Total Fat; 10 g Carb; 00 mg Cholesterol; 345 mg Sodium; 3 g Dietary Fiber; 2 g Protein; 7 g Sugars. Exchanges: 2 Vegetables.
STEWED
WHITE BEANS 1 Tbsp canola oil Heat the oil in a deep, heavy saucepan. Add the onion and celery and sauté over moderate heat until they are golden. Stir in the crushed tomatoes, sugar, and seasonings. Bring to a simmer, then stir in the beans. Add a pinch of salt and a grinding of pepper. Simmer, covered, over very low heat for 45 minutes. Taste to adjust seasonings and serve hot. Makes 6 Servings. Per Serving: 158 Cal; 2 g Total Fat; 29
g Carb; 00 mg Cholesterol; 35 mg Sodium; 5 g Protein. Exchanges:
CARROT
AND SWEET POTATO TZIMMES 1 Tbsp canola oil Preheat the oven to 350°F. Spray a large, shallow baking casserole with nonstick cooking spray. Heat the oil in a large skillet. Add the onions and sauté over moderate heat until translucent. Add the carrots plus 3 tablespoons of water and continue to sauté until they and the onions are golden. Combine with the remaining ingredients, except the walnuts, in a mixing bowl and stir until thoroughly mixed. Don't worry if the potato slices break apart. Transfer to prepared baking dish. Bake for 45 to 50 minutes or until the top begins to turn slightly crusty. Serve hot. Makes 7 Servings. Per Serving: 170 Cal; 2 g Total Fat; 36 g Carb; 00 mg Cholesterol; 174 mg Sodium; 2 g Protein. Exchanges: 1 Starch; 1 Fruit.
COKE BRISKET 3 onions, sliced Spray a large roasting pan with nonstick cooking spray. Place onions in pan; place brisket on top of onions. Rub meat on all sides with garlic, seasonings, jam and lemon juice. Pour cola over and around brisket. Marinate for an hour at room temperature or overnight in the refrigerator. Preheat oven to 325°F. Cook covered. Allow 45 minutes per pound as the cooking time, until meat is fork tender. Uncover meat for the last hour and baste it occasionally. Remove from oven and cool completely. Refrigerate overnight, if possible. Discard hardened fat which congeals on the surface. Slice brisket thinly across the grain, trimming away any fat. Reheat slices in the defatted pan juices. Makes 12 Servings. Reheats and/or freezes well. Per Serving: 293 Cal; 14 g Total Fat (6 g Sat Fat); 6 g Carb; 103 mg Cholesterol; 84 mg Sodium; 385 mg Potassium; 33 g Protein; <1 g Fiber. Exchanges: 4 Medium-Fat Meat; 3 Fat.
GLAZED
ROAST TURKEY Turkey: 10 to 12 pound turkey (4.5 to 5.5 kg) Glaze: 2 tsp olive oil Remove giblets from turkey. Rinse turkey inside and out and pat dry. Squeeze juice from two of the oranges over turkey, both inside and out. Rub with garlic and sprinkle with seasonings. Slice the remaining orange and place slices under the turkey skin to keep turkey moist during cooking. (Turkey can be prepared in advance up to this point and refrigerated covered for up to 2 days). Preheat oven to 325°F. Place turkey breast side down on a rack in a roasting pan. Pour 1/2 cup of water into the pan. Cover turkey loosely with foil, leaving the ends open. Roast turkey for 3 hours. While turkey is roasting, prepare glaze. Heat oil, mustard, honey and jam in a small suacepan until hot. Remove from heat and stir in orange liqueur. At the end of 3 hours, uncover turkey, turn it breast side up and brush with glaze. Roast uncovered about 1 hour longer, until golden, basting with glaze occasionally. When done, a meat thermometer should register 180°F. Transfer turkey to a cutting board or serving platter and cover with foil. Let stand for 20 minutes for easier carving. Remove skin and discard. Serve turkey with Homemade Cranberry Sauce.(see below). Makes 10 (4-ounce) Servings, plus leftovers. Tip: Leftover turkey can be refrigerated or frozen. Per (4-ounce) Serving: 253 Cal; 7 g Total Fat (2 g Sat Fat); 11 g Carb; 86 mg Cholesterol; 196 mg Sodium; 367 mg Potassium; 34 g Protein. Exchanges: 1 Starch; 5 Lean Meat; 1 Fat.
HOMEMADE
CRANBERRY SAUCE 12-ounces fresh or frozen cranberries (1
bag) Rinse and drain cranberries. Combine all ingredients in a large saucepan and mix well. Bring to a boil. Reduce heat to medium and simmer, uncovered, until cranberries pop open, about 10 minutes, stirring occasionally. To cook sauce in the microwave, use a 3-quart microwave saucepan. Cover and microwave on HIGH for 10 minutes, stirring once or twice. Whn cool, transfer to a serving dish and refrigerate. Yield: about 2-Cups Sauce. Per ((1 Tbsp) Serving: 21 Cal; 00 g Fat;
00 mg Cholesterol; 6 g Carb; 1 mg Sodium; 21 mg Potassium; 3 mg Calcium.
SWEET
NOODLE KUGEL 8 ounces uncooked broad egg noodles Cook noodles according to package directions, omitting salt; drain well. (You should have 4 cups of noodles). Preheat oven to 350°F. Prepare an 8-inch square pan with nonstick spray. Combine eggs, cottage cheese, brown sugar, cinnamon and vanilla in a large bowl. Stir in noodles, apple, and raisins. Pour into prepared dish. Drizzle margarine evenly over top of casserole. Bake, uncovered, 45-55 minutes, or until lightly browned. Serve hot or cold. 12 Servings. Per Serving: 156 Cal; 6 g Total Fat (1 g Sat Fat); 20 g Carb, 71 mg Cholesterol; 122 mg Sodium; 6 g Protein; 1 g Fiber; 6 g Sugars. Exchanges: 1-1/2 Starch; 1 Fat.
CHEESE BLINTZES WITH BLUEBERRY SAUCE Sauce: 2 cups frozen blueberries, thawed Pancake Batter: 1-1/2 cups whole wheat pastry flour Filling: 1-1/2 pounds part-skim ricotta or farmer
cheese** **For a dairy-free alternative, substitute 1-1/2 pounds soft, well-mashed tofu. Combine the blueberries, sugar, and lemon juice in a food processor. Pulse on and off until the blueberries are coarsely chopped. Sprinkle in the cornstarch and pulse on and off a few more times. Transfer the mixture to a saucepan and bring to a simmer. Simmer until the mixture has thickened. Remove from the heat and let cool to room temperature. The filling may be done ahead of time and refrigerated. Bring to room temperature before serving. Combine flour and salt in a mixing bowl. In another bowl, combine the beaten eggs with 1-1/4 cups of water, the milk or soymilk, and oil. Stir until well blended. Make a well in the flour and pour the wet mixture in. Stir vigorously, just until smoothly combined ~ don't overbeat. Heat a 6- or 7-inch nonstick skillet. When it is hot enough to make a drop of water sizzle, drop a scant 1/4 cupful of batter in and swirl it around until it coats the skillet. Cook on both sides until golden. Remove to a plate and repeat until the batter is used up. Combine the ingredients for the filling in a small mixing bowl. If using farmer cheese and it seems very dry, add a bit of low-fat milk to give it a creamier consistency. Divide the mixture among the pancakes and roll up, folding in sides, to seal like an envelope. Serve at room temperature, passing the sauce around for guests to spoon over their blintzes. Makes 8 Servings (16 Blintzes). Per Serving (2 Blintzes): 180 Cal; 6 g Total Fat; 21 g Carb; 54 mg Cholesterol; 144 mg Sodium; 8 g Protein. Exchanges: 1 Starch; 1/2 Fruit; 1 Fat.
ZUCCHINI
AND CHEESE LATKES 6 medium zucchini, grated In a large bowl, combine the zucchini, eggs, green onions, parsley, mint, cheese and 1 tablespoon of the oil. Add the flour, a small amount at a time, mixing thoroughly after each addition. Use just enough flour to give the batter body, but not enough to make it thick. Season to taste with salt and pepper. In a large heavy skillet, heat 1/4-inch of oil. With a tablespoon, spoon the zucchini mixture into the hot oil and flatten with the back of a wet spoon. Cook on both sides until golden brown. Drain on paper towels and serve. Makes 40 Latkes. Per Latke: 52 Cal; 4 g Total Fat (1 g Sat Fat); 3 g Carb; 18 mg Cholesterol; 19 mg Sodium; 2 g Protein. Exchanges: 1 Fat.
ROMANIAN
NOODLE LATKES 8 ounces fine egg noodles (dry) Cook the noodles according to the package directions and drain well. Transfer to a large bowl; add the margarine and blend well. Set aside. In a small skillet, heat 2 tablespoons of the oil over medium heat and sauté the onion until tender, about 5 minutes. Add the onion to the noodles. Blend in the eggs and salt and pepper to taste. In a large heavy skillet, heat 1/4-inch of the oil over medium heat. Drop the noodle mixture by tablespoons into the hot oil, flattening each spoonful with the back of the spoon to form a thin latke. Fry on both sides until golden brown and crisp, about 5 minutes a side. (Do not turn the latkes until the first side is golden and the top is firmly set). Makes about 30 Latkes. Note: If you wish, you can also bake the mixture kugel-style, adding 1 or 2 additional eggs and 2 or 3 tablespoons of raisins. Spoon into a greased baking dish or muffin pan and bake at 375°F for 20 to 30 minutes, or until crusty. You will have to recalculate the nutritional analysis to account for the extra eggs and raisins. Per Latke: 74 Cal; 5 g Total Fat (1 g Sat Fat); 6 g Carb; 21 mg Cholesterol; 6 mg Sodium; 2 g Protein. Exchanges: 1 Fat.
GLAZED
APPLE SLICES 1/2 cup sugar In a large heavy skillet, combine the sugar, marmalade, and orange juice. Cook over medium heat, stirring until the sugar and marmalade dissolve. Bring the syrup to a boil, then reduce the heat and simmer 3 to 4 minutes, just until it begins to thicken. Place the apple slices in a large bowl and toss with lemon juice to prevent them from discoloring. Add the apples, lemon zest, and lemon juice to the syrup in the skillet and toss to coat the apples. Simmer, covered, for 10 to 15 minutes, until the apples are soft. Transfer to a glass bowl and cool to room temperature. Cover with plastic wrap and chill in the refrigerator. Serve with Romanian Noodle Latkes. Makes 12 (1/2-cup) Servings. Per (1/2-Cup) Serving: 103 Cal; Less than 1/2 g Total Fat; 27 g Carb; 00 mg Cholesterol; 1 mg Sodium; 3 g Fiber. Exchanges: 1 Starch; 1 Fruit.
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