Ask the Nutritionist

Kudos to you for having reached thus far, and for managing to start this wonderful journey. I find this period of the year to be most productive for progress and new commitments. Whether it’s the spring, a sefirah growth-oriented mindset, or back to routine, I find that many individuals reach

new heights during these days.

While maintaining a healthy routine—like every good endeavor—takes work all year round, Yom Tov can be more challenging, especially if you’re expecting lots of guests or being hosted by others. The truth is that there are no secrets. As discouraging as this may sound, every good thing generally requires effort on our part. Yes, we will certainly have more temptations in times like these, but if we want something enough, we will b’ezras Hashem, do what it takes to reach it. Take the time to think about why you want to lead a healthy lifestyle and why you want to stay away from foods that aren’t good for you. These are reasons you can remind yourself of in the heat of the moment—when the challenges feel more overwhelming.

Regarding tips, first, your question in and of itself is your answer. Thinking ahead is always helpful in situations like these. And preparation is the key to maintaining your habits when the days aren’t as structured. Here are some tips and ideas you may like to have in mind.

Let’s begin with Erev Yom Tov. Treat this time like you would any Erev Shabbos. That is, stick to your meals, have easy, healthy food around, and make lunch your main meal. Fill up on vegetables first and have your carbs and protein during the meal. If you work with measurements, remember to carve out some time to prepare those portions before Yom Tov.

For the actual Yom Tov, here’s what you may want to keep in mind. Many of us wait until we’re hungry before we finally sit down to a meal (or grab what comes our way). As I’ve mentioned in the past, it’s important to eat before we get hungry. When we eat to stem our hunger, we tend to eat way more than we actually need. Therefore, try to avoid these long breaks by snacking on some fruits or vegetables. In the morning, eat a wholesome breakfast to jumpstart your metabolism. Personally, I save the diet cheesecakes for Shabbos and Yom Tov mornings; with a coffee on the side, it’s an oneg I look forward to all week long!

Also, on Yamim Tovim like Shavuos, when the night meal starts way past dinner time, I recommend keeping that meal small. Enjoy a larger lunch and keep the late meal minimal.

With regard to your actual meal, you mentioned that you’re expecting to have lots of unhealthy food around. Why does that need to be the case? Although switching your classics to new recipes can be daunting, the current plethora of healthy ingredients and recipes makes healthful cooking more easy and pleasant. Consider what all those unhealthy foods will mean to you—as well as to your guests. Although you may be programmed to associate Shavuos with certain dishes, you may want to reconsider your culinary plans. Try incorporating as many vegetable dishes as possible as opposed to the carb-loaded side dishes. If there’s a certain salad or vegetable kugel you especially love, prepare that first so you know you’ll have that to look forward to during your meals. Keep your meats and dairy dishes simple and flavorful, avoiding the sugary sauces. And if you don’t feel up to revamping your menu or preparing less than you usually do, there’s nothing wrong with preparing dishes for yourself that will work with your diet. Also, keep in mind that most people find light and refreshing desserts like fruit smoothies and fresh fruit more tempting than cakes and more carbs, so you can definitely stick to those.

Here’s another tip. With options like kamut, spelt, and sourdough, the variety of challah is greater than ever, but I still recommend avoiding challah as much as possible. I like to refer to it as Jewish cake. You’re best off with matzah, but if you prefer to have challah, I encourage you to pre-portion your kezayis of challah and stick to that.

To address the emotional issue you mentioned, keep in mind that you’ll want to do what works for you. There’s no need to go all out if you feel you can’t handle it. Take time to reflect on what you’re up to, and what you’d willingly like to give. When guests are around, try to give yourself a few minutes to simply relax and unwind. Take care of yourself and remember that only a whole, solid vessel can give to others. When difficult emotions arise, recognize them, and tell yourself that it isn’t food you need at that moment. The more present you are to what’s going on, the more you will use food for its original purpose—as a pleasant source of nourishment.

My Favorite Eggplant Parmesan— It’s Low-Cal Too

With dairy being a central focus on Shavous, this Yom Tov poses an additional challenge for those who love dairy, like me. Here’s one of my favorite dairy dishes that serves as a treat occasionally (Shavous definitely qualifies as one of those days): eggplant parmesan.

The instructions may seem complicated, but they’re simpler than you think, and the best part is that the recipe freezes very well. You may want to make a double batch (which will enable you to use the entire cauliflower cream) and freeze them in individual-sized portions so you can enjoy them yourself later. Or, serve the entire batch to your family and keep the recipe’s nutritional secrets to yourself!

45-Calorie Marinara Sauce:

1 (28-oz) can crushed tomatoes 1 tsp salt 4 grinds fresh black pepper 1 tsp basil 1 tsp oregano 1 tsp garlic powder 1–2 packets sweetener (optional)

Place crushed tomatoes into a saucepan over medium-low heat. Season with spices and let cook for 30 minutes. The sauce will thicken and sweeten as it cooks. Add sweetener if desired.

Cauliflower Cream:

1 (24-oz) bag frozen cauliflower ½ cup reserved cauliflower cooking water 1 (6-oz) container plain Greek yogurt 1½ tsp salt

Place frozen cauliflower into a pot, cover with water, and bring to a boil. Boil for 5 minutes. Drain water, leaving ½ cup. Combine cauliflower, reserved water, yogurt, and salt and blend until smooth.

Eggplant Parmesan:

1 large eggplant, sliced into rounds Salt 1 cup marinara sauce 1 cup cauliflower cream 1¾ oz shredded mozzarella cheese nonstick cooking spray

Preheat oven to 400°F. Place eggplant rounds into a colander. Sprinkle with salt and let sit for 20–30 minutes. Coat a parchment paper–lined baking sheet with nonstick cooking spray.

Add eggplant and spray generously with nonstick cooking spray. Bake for 20 minutes.

Lay half the eggplant slices in a single layer in a 9”x13” dish. Top with half the marinara sauce and half the cauliflower cream. Sprinkle with ¾ oz mozzarella cheese. Add a second layer of eggplant, marinara, and cauliflower cream. Sprinkle with remaining cheese.

Bake uncovered for 40 minutes.

Please send your questions to the nutritionist to info@wellspringmagazine.com.

Shani Taub, CDC, has been practicing as a certified nutritionist in Lakewood for almost a decade, meeting with clients in person and on the phone. She also owns the highly popular Shani Taub food line, which carries healthy, approved, pre-measured foods and delicacies sold at supermarkets and restaurants.