Apples & Honey Give A Healthy Start
To A New (Jewish) Year
More Rosh Hashana Recipes
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Jewish New Year - Rosh Hashanah - features apples and honey rather than
champagne and fireworks. Like most New Year's celebrations, it is a joyous occasion, but
just a bit more solemn. It is a time to reflect on the year that's ending and focus on
bringing in a sweet new year.
Families gather for a holiday meal that always includes sweet foods, many of which are tied to the fall harvest. It is a custom to dip wedges of apple, for example, in honey, in hopes of a sweet year.
In addition to apples and honey, traditional Rosh Hashanah foods include roast chicken, beef brisket, kugel (a noodle casserole), sweet potatoes, carrots and prunes. Challah, a rich, slightly sweet, egg bread is also a part of the holiday meal and it, too, is dipped in honey. For Rosh Hashanah, challah isn't baked in its usual braided form but in a circle, another symbol of the cycle of the year to come. Honey cake and baked goods made with apples also are popular desserts for the two-day holiday.
It may be true that an apple a day keeps the doctor away. Studies show that apples are the most concentrated food source of flavonoids, a group of phytochemicals, natural substances that help protect against cancer and heart disease, and may block the ability of certain viruses to grow and spread. Much of the flavonoids' protection against cancer and heart disease seems related to their antioxidant power. Health experts say that if people eat five to 10 servings of fruits and vegetables a day, flavonoid consumption could reach a healthy range.
Rosh Hashaha, the first of ten penitential High Holy Days, begins at sundown October 3rd this year. It ends with the holiest of days in the Jewish year, the Day of Atonement or Yom Kippur, on October 13, 2005.
4 Rome Beauty apples
Preheat the oven to 375 degrees.
1/2 cup strong coffee
Preheat oven to 300ºF. Coat a 9-inch square pan with vegetable spray
Combine coffee, honey and brandy; mix well and set aside. Beat eggs in large mixing bowl; add oil and brown sugar. Combine flour, baking powder, baking soda and spices in medium bowl; mix well.
Add flour mixture to egg mixture alternately with honey mixture. Blend well. Pour batter into prepared pan. Bake 55 to 60 minutes or until cake springs back when lightly touched. 12 Servings.
Per Serving: 237 Cal; 4 g Fat; 48 g Carb; 40 mg Cholesterol; 288 mg Sodium. Exchanges: 2 Starch; 1 Fat.
6 large eating apples
Wash and core apples. Leave a bit of the core at bottom of each apple so filling will not go through.
Combine raisins, honey, lemon juice and nuts. Fill each apple. Brush with a little honey. Place about 1/2-inch of water in a baking dish and put apples in. Bake at 400°F until tender, or cook covered, on top of stove.
When done, dust each apple with a dash of nutmeg and top with honey cheese mixture. Makes 6 Servings.
Per Serving: 157 Cal; 3 g Total Fat (1 g Sat Fat); 34 g Carb; 4 mg Cholesterol; 46 mg Sodium; 4 g Fiber; 2 g Protein. Exchanges: 2 Fruit; 1/2 Fat.
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; 2gm Fat; 25gm Carbo; 0mg Chol; 90mg Sodium; 4gm Fiber; 43mg Calcium. Exchanges: 2 Carbohydrates.
HONEY CHICKEN ALMOND SALAD
1/2 cup slivered
Combine slivered almonds with celery, chicken and pimiento. Blend mayonnaise, honey, lemon juice and salt and toss with chicken mixture.
Arrange in salad bowl and garnish with watercress and halved, seeded grapes or pineapple chunks, if desired. Serve on lettuce leaves. Serves 4.
Per Serving (without salt or fruit garnish): 213 Cal; 12 g Fat (1 g Sat Fat); 9 g Carb; 50 mg cholesterol; 136 mg Sodium; 17 g Protein; 2 g Dietary Fiber; 46 mg Calcium. Exchanges: 2 Lean Meat/Protein; 2 Fat.
6 boneless chicken
thighs*, excess fat and skin removed
*If using thighs with bone in, increase cooking time to 35 minutes or until no longer pink in the center.
Drain pineapple; reserve 1 Tbsp juice. Combine reserved juice, honey, soy sauce and garlic powder in small bowl; set aside.
Place chicken in single layer in foil-lined 13x9-inch baking pan. Arrange pineapple slices around chicken. Pour reserved sauce over chicken and pineapple. Bake at 375ºF, 25 minutes or until chicken is no longer pink in the center. Spoon reserved sauce over chicken and pineapple. Makes 6 Servings.
Per Serving: 231 Cal; 10g Fat; 21g Carb; 16g Protein; 58mg Chol; 140mg Sodium. Exchanges: 1 Fruit; 1/2 Starch (Other Carb); 2 Lean Meat; 2 Fat.
3 onions, sliced
Spray a large roasting pan with nonstick 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. Reheats and/or freezes well. Yield: 12 Servings.
Per Serving: 293 Cal; 14 g Total Fat (6 g Sat Fat); 6 g Carb; 103 mg Cholesterol; 84 mg Sodium; 385 mg Potassium; 19 mg Calcium; 33 g Protein; <1 g Fiber. Exchanges: 4-1/2 Med Fat Meat; 1 Veg; 3 Fat.
HERB SALAD DRESSING
1/4 cup white wine vinegar
Combine all ingredients in small bowl; mix well. Yield: 1/2 cup.
Per (2 Tsbp) serving: 81 Cal; 00 g Total Fat; 21 g Carb; 00 mg Cholesterol; 4 mg Sodium. Exchanges: 1 Starch (Other Carb).
APPLE SALAD WITH HONEY-YOGURT DRESSING
1-1/2 cups coarsely chopped Granny Smith
1/2 cup plain nonfat yogurt
Combine first 7 ingredients in a large bowl; toss well.
Combine yogurt and next 3 ingredients in a bowl, stirring well with a wire whisk. Add yogurt mixture to apple mixture, tossing gently. Cover and chill 30 minutes.
Line 6 individual salad plates evenly with raddichio leaves, if desired. Place 1 cup salad on each plate. Yield 6 (1-cup) Servings.
Per Serving: 160 Cal; 4 g Total Fat (< 1/2 g Sat Fat); 33 g Carb; 00 mg Cholesterol; 72 mg Sodium; 4 g Fiber; 2 g Protein. Exchanges: 1-1/2 Fruit; 1/2 Starch; 1 Fat.
SWEET POTATO, APPLE AND RAISIN
1 pound sweet potatoes, peeled and cubed
Preheat oven to 350°F. Spray a baking dish with nonstick vegetable spray and set aside.
Steam or microwave sweet potatoes just until slightly underdone. Drain and place in baking dish.
In a small bowl, combine ginger, honey or syrup, cinnamon, margarine, raisins, walnuts and apples; mix well. Pour over sweet potatoes and bake, uncovered, for 20 minutes or until tender. Makes 6 Servings.
Tip: The darker the skin of the sweet potato, the moister it is.
Per Serving: 216 Cal; 6 g Total Fat (1 g Sat Fat); 42 g Carb; 00 mg Cholesterol; 60 mg Sodium; 3 g Fiber; 2 g Protein. Exchanges: 1 Starch; 2 Veg; 1 Other Carb; 1 Fat.
APPLE AND RAISIN STRUDEL
2-2/3 cups chopped, peeled apples
Preheat oven to 350°F. Spray a baking sheet with nonstick vegetable spray and set aside.
In a bowl, combine apples, pears, raisins, pecans, sugar, lemon juice, honey and cinnamon; mix well.
Lay out 2 sheets of phyllo; brush with some margarine. Place 2 more sheets over top; brush with margarine again. Top with remaining 2 sheets phyllo.
Spread filling over phyllo, leaving a 1-inch (2.5 cm) border uncovered. Roll up like a jelly roll and place seam side down on the baking sheet. Brush with remaining margarine. Bake for 40 to 50 minutes, or until golden and fruit is tender. Makes 12 Slices.
Tip: Filling can be prepared a couple of hours before baking. Keep covered. Do not assemble strudel until ready to bake.
Per Serving: 142 Cal; 3 g Total Fat; 29 g Carb; 00 g Cholesterol; 75 mg Sodium; 3 g Fiber; 1 g Protein. Exchanges: 1/2 Starch; 1 Fruit; 1/3 Other Carb; 1/2 Fat.
Vegetable oil spray
Preheat oven to 350°F. Spray an 8-inch pie pan with vegetable oil spray and set aside.
In a large mixing bowl, beat egg whites, sugars, baking powder, vanilla, cinnamon, lemon zest, and nutmeg until smooth and fluffy.
Beat in flour until smooth and well blended. Stir in apples, Turn into pie pan and sprinkle with nuts.
Bake for 30 minutes, or until golden brown. Pie will puff up as it cooks, then collapse as it cools. Makes 8 Servings.
Per Serving: 151 Cal; 3 g Total Fat; 31 g Carb; 00 mg Cholesterol; 89 mg Sodium; 2 g Protein; 1 g Fiber. Exchanges: 2 Starch; 1 Fat.