When I meet with clients, in addition to filling out a nutritional assessment form, I ask them to provide me with a food journal of their previous week. The food journal can be very useful as it tells me about their eating habits – what foods they typically eat, how they feel when they eat certain foods, when they eat, how much they eat, etc.
Shabbos dietary habits are particularly challenging for many. People struggle with how to approach eating on Shabbos. They are conflicted. It’s Shabbos – time to enjoy the beautiful foods Hashem provides. We sit at the table, often for hours, singing zmiros, speaking words of Torah, enjoying our family, and during it all, we graze on the foods on the table. Even if we’ve eaten enough, the food is still there, it’s delicious, it’s inviting, and we continue to eat. By the time Shabbos is over, we are elevated – both spiritually and on the scale. We may also feel bloated or feel down on ourselves for not exercising sufficient self-control.
We promise ourselves that next Shabbos will be different: “I will have only one helping, not three” or “I won’t overdo it with the kugel and cake”. There are many ways to tackle Shabbos eating, such as: what we eat, how much we eat, when we eat, where we eat, who we eat with, etc.
Today let’s discuss the secret superstar of the Shabbos table, the humble salad. Salad is an often-overlooked dish, but nutritionally it is the hero, packing in a load of essential vitamins, minerals, and antioxidants. Often nibbled on as a side, it’s the salad that could leave you feeling cheerful and ready to go for a stroll rather than slump on the sofa for a nap.
As your Shabbos lunch superstar, it would be beneficial to share with you some salad-building tips to make your salad, or salads, both nutritious and delicious.
- Start off your salad with some leafy greens like romaine lettuce, or baby spinach. You can add in some cabbage for the crunch and the health benefits of cruciferous vegetables. They have powerful antioxidants which research has shown protect against several types of cancer (breast, colon, prostate), and help lower LDL (“bad cholesterol”) in the blood that can build up in arteries and cause heart disease. I like the purple cabbage for it’s vibrant colour.
- Add raw vegetables of your choice. Some ideas are tomatoes, peppers, radish, carrots, cucumber, snap peas, celery, avocado, and beets. While cooking beets enhances their minerals, they lose most of their vitamin A, vitamin C, and B-complex when cooked, so in addition to eating cooked beets, use them raw in your salads. Beets are known to have a cleansing effect on the liver, aid in digestion, and can help combat general weakness.
- You may want to add some cooked vegetables, such as steamed green beans, oven baked red onions, baked sweet potato or grilled red peppers and Portobello mushrooms. As you are selecting your raw and cooked vegetables consider their colours. A salad with a rainbow of colours is more appetizing, and indicative of a vast array of nutrients.
- For added sweetness, colour, and nutrients, you can add some fresh fruit to your salad. Try pomegranate seeds, blueberries, sliced mangos, pears, apples, peaches, or grapefruit and orange sections.
- To make the humble salad into a centerpiece of your meal, add protein, like baked wild salmon fillet, grilled chicken breast or hard-boiled eggs. Alternatively, the protein could come from plant sources like a mixture chickpeas and brown rice or kidney beans and millet.
- Nuts and seeds add crunch and enhance the nutritional content as they contain healthy fats. The Journal of American College Nutrition found that those who ate nuts gained numerous benefits compared to non-nut eaters including a decreased prevalence of selected risk factors for cardiovascular disease, type 2 diabetes and metabolic syndrome. Try sliced almonds, walnuts, pecans, cashews, sesame seeds (both white and black), pumpkin seeds, sunflower seeds, or hemp hearts. Combine your favourites to create your own salad topping.
- Most people will agree that the dressing is key – it can make or break the salad. Avoid bottled dressings as they often contain poor quality oils, excessive sugar and preservatives. Try making your own dressing. A great base is olive oil and lemon juice. This can be a dressing on it’s own, or you can add any herbs of your choice, fresh garlic or minced onion. Or use our Samurai dressing below for an Asian-inspired flavour.
A hearty salad full of nutrients will leave you satiated without feeling like you overdid it. Be creative with your salad. There are endless possibilities for creating a nourishing salad to enjoy for Shabbos lunch. If you’re not quite ready to create your own salad masterpiece yet, follow the Samurai Salad recipe below – it’s crunchy, sweet, flavourful and satisfying. Your family, guests, and body will thank you. To learn more about how you can improve the way you eat on Shabbos, and the rest of the week, contact Carolyn Rostenne at Freedom Wellness – Family Nutrition.
Carolyn Rostenne is a Registered Holistic Nutritionist and owner of Freedom Wellness – Family Nutrition where she empowers and educates her clients to improve their health with the use of nutrient rich foods, natural supplements and lifestyle recommendations. Freedom Wellness offers individual nutritional consultations and group nutritional education. Call Carolyn for a free 15-minute phone consultation. Carolyn can be reached at firstname.lastname@example.org or 416.271.3136.
Sources: http://articles.mercola.com/sites/articles/archive/2013/05/11/eating-nuts.aspx http://foodfacts.mercola.com/cabbage.html Prescription for Dietary Wellness, Phyllis A. Balch