CAJUN BUTTERNUT SQUASH FRIES, MOCK SPAGHETTI SQUASH WITH HEARTY MARINARA, & MORE
ISSUE 141 OCTOBER 30, 2013 26 CHESHVAN 5774
4 2 +
from Elky from Miriam
Lots of Healthful Dishes and Treats Like These Sweet Potato Cupcakes
ar m w g in h t e m o s o Wake up t innamon). (wit h c
There are two times of the day when I feel most accomplished: 1) The moment after I’ve gotten the last of my children to school, and 2) The moment after the last of my children has fallen asleep. It’s easy to sit in front of a computer and work. Or to cook in the kitchen when there is no danger of Nerf darts being shot into my soup. Getting kids to sleep? Intense.
B The same goes for my to-do lists. My work to-dos get crossed off every day. No big deal. Finish one, move onto the next. Accomplishing my personal to-dos, though, is a major feat. Right now, my personal to-do list is as follows: 2) Organize and develop the photos we’ve taken over the last four years. Blow up and frame some of those photos. (Right now, the most up-to-date framed photo in my house is of my 7-year-old at age 4 months.) Purchase picture ledges (so I don’t need to make holes in the wall and can switch around photos as I please). Get a handyman to install them (while he’s here, let him hang up the curtains I bought four years ago for my boys’ room). 3) Organize the kids’ toys. Get rid of the toys they don’t use. Teach the boys to put their toys back in the designated bin when they are done playing. Every day, the bins are empty and the toys are piled on top of the storage units. 4) Organize my clothing. Last month, I dragged all my containers of past seasons’ winter clothing into my room so I can sort them. I thought I needed a whole new wardrobe because my closet looks really empty, but perhaps I can find some forgotten outfits? There is one gorgeous expensive skirt that’s been sitting in my closet since I was single (and would spend my whole paycheck on clothes). It’s been needing a kick pleat for over a decade. I bought a piece of fabric for it last week. Let’s see how long it takes for me to get to the seamstress. I haven’t gotten to the dry cleaners in a year. (Maybe that’s why my closet is empty?) What?!? No #1 on the list? I crossed that one off last
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week: Organize my pantry. I did it!!!! I was so pumped. It took 30 minutes and I now know exactly where each of my ingredients is without needing to search. Oh! I remember another to-do I got done! I bought matching kitchen towels (FYI, Target has great colors). It’s the kind of thing you need to feel and can’t buy online. No more mismatched rags in the drawer. Life is slowly coming together.
B There is one personal to-do that does get done every day: dinner. Worth the extra effort. When the meal is cohesive and tasty and gets my thought and love, everyone is just so...happy. Why spend time on food that’s just okay? It’s like when you go to a restaurant and the food is bad. You feel so awful spending the money. It’s the wooorrst. When the food is good, you feel good.
B If I had to give one piece of advice to working moms, it would be: Don’t buy dry-clean-only clothing. And perhaps also...clothing that needs tailoring.
B This is supposed to be a column about food. And it is, even if it sounds like a column about closets. Because when everyone runs to the table, and they’re all there together, and even the picky eater sits and makes himself a plate...it’s a moment of perfection we have every single day, as perfect as an organized pantry. Cross it off your to-do list each day. Preparing a meal everyone loves is a significant personal accomplishment. Just keep those closet doors closed. Best always, Victoria Dwek victoria@amimagazine.org
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Cajun Butternut Squash Fries Use more or less Cajun seasoning, depending on how spicy you like your fries.
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BY ELKY FRIEDMAN PHOTOS BY DAN ENGONGORO
Wholesome. Recipes for Better Living
Rich Fall Bounty It all started on a glorious Chol Hamoed day. My sisters-in-law and I decided to take our kids apple picking. There was a pumpkin patch in front of the apple orchard, and my four- and six-year-olds were completely enamored by the pumpkins. We went to the checkout to pay for the apples we had picked, when there came my six-year-old, huffing and puffing and dragging a wagon filled with—pumpkins! She had picked out four adorable little pumpkins and promptly informed us that she was buying one for herself and three for her best next-door-neighbor friends, “because they have to see what a pumpkin is...and these are sooo cute.” Who can say no to such a request? The next morning, my daughter delivered the precious pumpkins to each one of her friends. The pumpkin served as a reminder that fall has arrived. It was time for me to create some recipes. This time of year, there is so much wonderful and delicious fall produce that we can utilize to create wholesome, rich, and tasty dishes with a low-calorie content. Here are some ideas. Enjoy in health! Elky
Do you love spicy fries from the pizza shop? Want all the spice without the calories? These baked fries deliver spicy, salty, and slightly sweet flavors all at once, and are a very tasty alternative. Butternut squash is a low-calorie food that contains high levels of fiber and antioxidants. It also provides essential vitamins such as vitamins C, A, B6, and folate, all of which are so important for heart-healthy living.
1 large butternut squash Olive oil or canola cooking spray 1 teaspoon salt ¼ teaspoon black pepper ½ to 1 teaspoon Cajun seasoning 1. Preheat oven to 450ºF. Grease a baking sheet. 2. Peel and slice the butternut squash into long strips. I recommend using mainly the top part of the squash so that the pieces are symmetrical. Keep in mind that the squash strips will shrink
as they bake, so slice them thick so they maintain substance even after they shrink. Place on prepared baking sheet. 3. Spray squash sticks with cooking spray until all pieces are coated. Season with salt, pepper, and Cajun seasoning. Lightly toss the sticks to coat and spread them evenly on the sheet so that they don’t overlap. 4. Bake for 20 to 25 minutes, until the squash sticks have darkened at the edges. Serve warm. Yield: serves 6
You can leave out the 2 tablespoons of brown sugar if you're trying to steer clear of sugar completely.
For a dairy version, add ½ cup light mozzarella cheese to top it off! Yum!
Mock Spaghetti in Marinara 1 spaghetti squash ½ tablespoon oil 1 medium onion, diced 1 (15-ounce) can mushrooms 1 (15-ounce) can tomato sauce 2 garlic cloves, crushed 1 teaspoon salt ½ teaspoon onion powder ¼ teaspoon black pepper 2 tablespoons brown sugar* 1. Preheat oven to 375ºF. Cut the spaghetti squash in half. Wrap tightly in aluminum foil. Bake until completely softened, about 1 hour. Let cool slightly. 2. Meanwhile, heat oil in a sauté pan over medium heat. Add onion and sauté until translucent, about 7 minutes. Add mushrooms and sauté an additional 3 minutes. Add tomato sauce, garlic, salt, onion powder, pepper, and brown sugar. Let sauce simmer until thickened. 3. Unwrap the spaghetti squash and scoop out the seeds. Then, scoop out the flesh of the squash (which will immediately turn into a spaghetti-like consistency) onto a platter or individual plates. Pour homemade marinara sauce over and serve warm. Toss sauce with “spaghetti” before enjoying. Yield: 6 servings
Pumpkin Apple Muffins
Craving a good bowl of mac 'n’ cheese? Well, here you’ve got it without all those unnecessary carbs! This dish does take a bit more prep time, but in the end you’ll have a healthful, filling, and nutritious dinner (or lunch) without the extra calories of regular pasta. Mindy W., thanks so much for this recipe. I remember those good ol’ summer days in6the| bungalow colony when you’d sit 1out with us and your bowl WHISK | AUGUST 21, 2013 | 5 ELUL 5773 of mock “spaghetti” for lunch. Now, we’re all eating it!
2½ cups white whole wheat flour 1¼ cups brown sugar 1 (15-ounce) can pure pumpkin puree ½ cup applesauce 2 eggs 1 teaspoon vanilla extract 1 teaspoon cinnamon ¼ teaspoon nutmeg 1 teaspoon baking powder ½ teaspoon baking soda ¼ teaspoon salt 2 cups peeled and finely chopped apples (I like Macintosh, Golden Delicious, or Fuji) 1. Preheat oven to 350ºF. Spray muffin pans with nonstick cooking spray. 2. In a large bowl, combine flour, brown sugar, pumpkin puree, applesauce, and eggs. Mix to combine. Then add vanilla extract, cinnamon, nutmeg, baking powder, baking soda, and salt. Mix well. Fold in the chopped apples. Fill prepared muffin cups with batter. Bake for 40 minutes. Yield: 16 muffins
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I’ve always loved the tart taste of cranberries. And we’re all also always looking for a way to give roasted vegetables a new twist. Now, cranberries and roasted veggies go together with Cranberry Fusion Dressing. 1 large butternut squash, peeled, seeded, and cubed 1 (16-ounce) bag frozen broccoli, thawed 1 (16-ounce) bag frozen cauli flower, thawed 15 pearl onions, peeled (or 1 large onion, cubed) Olive oil or canola cooking spray 1 teaspoon salt ½ teaspoon pepper ½ cup pecans (optional)
Cranberry Fusion Dressing: ½ cup fresh cranberries 3 tablespoons vinegar 2 tablespoons water 2 tablespoons olive oil 2 garlic cloves 2 tablespoons sugar (or sweetener) ½ teaspoon salt ½ teaspoon oregano Dash black pepper
Roasted Butternut, Broccoli, and Cauliflower with Cranberry Fusion 8
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1. Preheat oven to 425ºF. Grease 2 baking sheets. 2. Spread butternut squash on one baking sheet. Combine broccoli, cauliflower, and pearl onions on the second baking sheet. Spray both sheets of vegetables with cooking spray. Then sprinkle with salt and pepper. 3. Bake broccoli mixture for 10 minutes. Bake butternut squash for 20 minutes. 4. Meanwhile, prepare the cranberry dressing. In a tall container, combine all dressing ingredients. Use an immersion blender to blend together. (Alternatively, you can use your food processor). Do not overblend (you want some chunky pieces of cranberry to remain). 5. Drizzle dressing over roasted vegetables as soon as they come out of the oven. Serve warm. Top with pecans (optional.) Yield: serves 6 to 8
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These cupcakes are full of fall flavors, but made with an ingredient that's accessible and easy to prepare: sweet potato. Did you think sweet potatoes were only for a savory side dish? Think again. If you prefer, you can substitute pumpkin puree from a can. I’ve been receiving a lot of requests for baked goods without margarine, so I made these with oil. Sadly, frosting doesn’t work well without margarine, but you can leave it off, or make a simple confectioner’s sugar glaze.
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Recipes and photos by Miriam Pascal
Falling for Baking or Baking for Fall! There’s an old joke in my family about my father and his supposed dislike for cinnamon. He constantly says he doesn’t like cinnamon in anything. But then he enjoys all the classic cinnamon treats, like cinnamon buns, cinnamon rugelach, and snickerdoodles. We tease him and ask why he likes them so much, with the cinnamon and all. And his response is always the same. “Well it’s good,” he retorts. “But imagine how much better it would be without the cinnamon!”
Jokes aside, cinnamon is not just a delicious flavor; it’s comforting and homey, just like fall baking. There’s something about the rich and spicy flavors of fall, baked into sweet baked goods that nobody can resist—even the eternal cinnamon hater. Enjoy, Miriam
Sweet Potato Cupcakes with Maple Marshmallow Frosting 1 cup oil 3 eggs 1 cup sugar 1 cup brown sugar 1 teaspoon vanilla extract 1 teaspoon cinnamon ¼ teaspoon nutmeg 1 teaspoon baking soda 1 teaspoon baking powder 1 cup sweet potato puree* (from about 2 medium sweet potatoes)* 2 cups flour 1. Preheat oven to 350ºF. Line a cupcake pan with paper liners. 2. In the bowl of an electric mixer, on medium speed, beat together oil and eggs for a couple of minutes, until combined and slightly thickened. 3. Add sugar, brown sugar, vanilla, cinnamon, nutmeg, baking soda, and baking powder. Beat to
Maple Marshmallow Frosting
combine. Add sweet potato puree and beat to combine. Turn the mixer to low and add the flour. Stir until just combined. Don’t overmix. 4. Spoon the batter into the prepared pans, filling the cups about ¾ full. 5. Bake at 350ºF for about 20 minutes, until a toothpick inserted in the center comes out clean. Set aside to cool completely before frosting.
2 sticks (1 cup) margarine 2 cups marshmallow fluff 2½ cups confectioner’s sugar 1½ teaspoons vanilla extract or vanilla bean paste 2 tablespoons maple syrup 1 teaspoon cinnamon 1. In the bowl of an electric mixer fitted with a whisk attachment, beat together margarine and marshmallow fluff until smooth. 2. Add the rest of the ingredients and beat until smooth. Spoon or pipe the frosting over the cooled cupcakes and enjoy!
*To make sweet potato puree, bake the sweet potatoes at 350ºF for about an hour. Set aside to cool. Remove the skin and mash the sweet potatoes. Yield: 18 muffins
NOTE: To pipe the frosting very high like in the picture, double the frosting recipe. Pipe using a large star tip such as Wilton 1M. 2 6 C H E S H VA N 5 7 7 4
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Healthy Apple Spice Muffins Even when dieting, everyone needs a treat on occasion. And as far as healthy baked goods go, this one is particularly extraordinary. The apples lend fantastic moisture to the muffins, and the flavors marry so well together!
½ cup unsweetened applesauce (natural) ¼ cup oil ¼ cup agave syrup or honey 1 teaspoon vanilla extract 1½ teaspoons cinnamon ½ teaspoon ground ginger ¼ teaspoon nutmeg 1 teaspoon baking soda 1 teaspoon baking powder ⅓ cup sugar or dry sweetener such as Splenda or stevia (8 Splenda packets) 2 eggs 1 cup milk or soy milk 2 apples, peeled and very finely diced 2 cups white whole wheat flour
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1. Preheat oven to 350ºF. Line a muffin pan with paper liners and set aside. 2. In a large mixing bowl, whisk together applesauce, oil, and agave syrup until smooth. Add vanilla, cinnamon, ginger, nutmeg, baking soda, baking powder, and sugar/ sweetener. Whisk to combine. 3. Add eggs and milk and whisk to combine. 4. Using a spoon, fold in finely diced apples and stir to combine.
5. Add flour and stir until incorporated. 6. Spoon the mixture into the prepared muffin pan, filling the cups until almost full. 7. Bake for 16 to 18 minutes. Yield: 18 muffins
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IRL HAS OUR G ERIES S T E I D A N O YOUR IMPACTED LIFE?
Basya Basya’s Menu
SUNDAY: Breakfast: coffee, bagel, butter, orange juice. Snack: orange. Lunch: chicken soup. Snack: red pepper. Dinner: Shabbos leftovers. Dessert: almonds. MONDAY: Breakfast: coffee, yogurt, sliced apple. Lunch: tuna salad. Snack: carrots, cucumber slices. Dinner: whole wheat pasta, tomato sauce, salad. Dessert: fruit salad. TUESDAY: Breakfast: coffee, eggs. Snack: mango slices. Lunch: minestrone soup. Snack: banana. Dinner: baked chicken, brown rice, grilled broccoli. Snack: almonds, rice cracker with peanut butter. WEDNESDAY: Breakfast: coffee, oatmeal. Snack: red pepper, cucumber. Lunch: salmon sushi (2 rolls). Snack: apple, carrot, hummus. Dinner: vegetable soup, whole wheat bread, salad. Snack: almonds. THURSDAY: Breakfast: coffee, apple. Lunch: salad with egg whites, tuna. Snack: carrot juice. Dinner: salmon, couscous, grilled vegetables, endive salad. Snack: grapes, sliced mango. FRIDAY: Breakfast: coffee, banana. Lunch: chicken soup. Snack: zucchini kugel (healthy style). Dinner: whole-wheat challah, hummus, cabbage salad, gefilte fish, chicken soup, baked chicken, salad, sliced pineapple. SHABBOS: coffee, whole-wheat challah, gefilte fish, green salad, chicken cholent, string beans, baked squash, sliced mango. Snack: peanut butter with crackers. Shalosh Seudos: piece of challah, tuna fish, pickle. Motzaei Shabbos: frozen yogurt.
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Letters will be published.
IN MY SPACE, IN MY CONTROL My classmate Mindy, who had been following my diet, decided to take a break. I don’t blame her. I also feel like taking a break sometimes. Baruch Hashem, I am still strong. I have put myself in the right frame of mind: thinking positively, and concentrating on my goal. I often remind myself that I have free choice in the matter. I try to avoid situations that lead to poor eating. Environment and atmosphere can play a huge role when trying to lose weight. Staying at my parents’ house during Yom Tov brought me back to a time when I felt overpowered by my desire to eat the wrong things and to overeat in general. Other surroundings where I find it particularly difficult to stick to my food list are Shabbos seudos with family and guests. With family, I feel comfortable and, distracted by the lively atmosphere, I forget how many portions I’ve eaten. With guests I find myself being social by eating with them. Boredom can definitely lead to binges. Whenever I find myself with little to do and no distraction, my mind turns to food for entertainment. So I try to keep myself busy. I go for a walk or listen to a shiur (and take notes while listening to occupy my hands). I call a friend or write in my diary. In my home it feels safe to be on a diet. It is conducive to my diet and healthy lifestyle. Growing up I always felt pressure to lose weight and exercise. My mother was constantly badgering me not to eat this and not to eat that. If I ever mentioned that I was bored, or in the mood to do something fun, she would predictably suggest that I go for a jog or go to the gym, and stop noshing! She signed me up for many exercise classes and gyms, but I usually ended up wasting her money. I hardly listened to her advice when it came to health and weight. I know she meant well and that she loves me and only wants for me to be healthy.
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2
Tell us how at
Gir on a
T he
D
Chal le
Basya
STARTING WEIGHT
200
CURRENT WEIGHT
167.5
GOAL WEIGHT
150
POUNDS LOST THIS WEEK
0
TOTAL POUNDS LOST SO FAR
32.5
But it was too much pressure and too much nudging. Baruch Hashem, in my home, with my husband, though I know my husband wants me to lose weight, he never nudges me or tells me what to eat or what not to eat. He never suggests I go for a jog, or join a yoga class or a gym. And guess what: I do all three. A major incentive to lose weight is the feeling of self-control. It is impossible to break another’s bad habits. Trying to get someone to quit anything often only exacerbates the issue. The best way to help someone you care about is to offer support and space. I am so grateful to have my own space. Best, Basya
2
rls D
THE CONTEST
iet
Basya and Devoiry each want to lose 50 pounds. The first one to reach her goal wins a trip to Florida or $500. Follow them weekly as they share their diet journeys with us.
WEEK THIRTY-FOUR
enge
Devoiry
STARTING WEIGHT
203
CURRENT WEIGHT
155
GOAL WEIGHT
153
POUNDS LOST THIS WEEK
1.5
TOTAL POUNDS LOST SO FAR
48
GIVING BACK Chinese auction season is here! I used to love to attend Chinese auctions; I would spend the lion’s share of my time at each event eating! The highlight of my experience was most definitely the incredible, unlimited food. I admit that I would base my decision of which events to attend based on the foods that would be served. A few years ago, Shloimy and I instituted a new system in our house for tzedakah. We opened a second bank account. Every week, when Shloimy deposits his paycheck, he automatically transfers the ma’aser to the second account. When a tzedakah opportunity comes our way, we go online, make sure there is money in the account, and write a check. It
Devoiry
just simplifies matters so much! The Ten Yad organization is incredible. When one of my sisters got engaged a while back, my parents found themselves in a temporary financial bind. My mother, usually on the giving end, is not the “type”to take tzedakah, and was extremely uncomfortable. Ten Yad went out of its way to help preserve her dignity. Today as a family, we are happy to give back. When my mother called to tell me she would be heading the committee for their event, as she usually does, I immediately volunteered to help as well. In addition to volunteering, our family sponsors one of the nicer packages, and we thank Hashem that we can give back to the organization in the same way they gave to us, with dignity, and ah freilichen hartz! On the day of the event, Shloimy drove me over to the hall. He patiently waited so that I could go inside, speak to the caterer, and make sure that there was food that was compatible with my diet. (Plan B was to run to a local restaurant and pick up a grilled vegetable and chicken salad; thankfully I didn’t need to use Plan B.) Once I knew food would be covered, I checked that my scale was working properly, and went downstairs to help out. Around supper time, I took a break. I went upstairs to eat. The food did not disappoint! It was a different experience. I completely bypassed the tables of delectable desserts, the cappuccino bar, and the soups and croutons. Those tables are for the old Devoiry. I whipped out my scale, and weighed and measured a delicious shwarma, with salads and grilled vegetables. I sat down to enjoy the food I chose to eat. I enjoyed every bite, like my sponsor always tells me to! Acquaintances kept coming up to me to tell me how incredible I looked. I love the compliments, but I remember the rules: We do not get cocky, we have humility, and we remember we are only one bite away from a binge. Then I went back to work. I did it! Devoiry
On the Menu
Food prep has to have two criteria for me to be interested in eating it. 1) It needs to be Grey Sheet compatible, and 2) It has to be easy to make. This week I discovered soy flour! My friend dropped off some donuts made from this ingredient. I never imagined that I could stomach soy flour; it sounds gross. I was pleasantly surprised. Here’s what I made with my new find: Soy Pancakes* 2 ounces milk 1 teaspoon lemon juice 1 ounce soy flour ½ teaspoon baking powder 1 egg Few drops of vanilla Sugarless maple syrup Nonstick cooking spray or butter (Thatʼs your choice!) 1. Pour milk into a bowl. Add lemon juice. Let sit for a few minutes to allow the milk to curdle. Mix well. Add soy flour, baking powder, egg, and vanilla. Whisk to incorporate. Make sure there are no lumps. 2. Spray a shallow frying pan with nonstick cooking spray, or melt butter. Using a soup spoon, spoon some batter into the pan. Continue to spoon about 4 pancakes into the frying pan. Let them cook through, and gently turn them over. *Each batch yields about 10 small pancakes. When I go into maintenance, I will occasionally use the butter, though for now I will use the cooking spray. Make a big coffee, sit down with your pancakes and coffee, and enjoy!
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