- Edible oils and fats contain large quantities of energy. One gram of fat contains 9 calories, (double that in proteins and carbohydrates).
- Fried foods absorb large amounts of oil during preparation and are therefore energy-rich. As a result, one may inadvertently consume large quantities of energy when consuming these foods.
How can we consume less calories?
- Potato pancakes, or “latkes”, which are prepared from potatoes, may be diversified with zucchinis, sweet potatoes, carrots, beets and other vegetables, in order to diverisfy the flavor, color and nutritional content.
- It is important to add vegetable salad, a protein-rich serving, and cooked vegetables, and a fresh fruit salad can be included as a dessert.
- It is recommended to user canola oil over other oils for frying.
- It is recommended to bake latkes rather than to fry them.
- It is recommended to choose either or – either a doughnut or a latke per day, rather than eating both on the same day.
Some special recipes:
Zucchini, feta and mint latkes – baked
4 large, hard zucchinis
1 medium purple onion
1 garlic clove, crushed
100 grams feta cheese or some other salty cheese (preferably 5% fat content)
3 tablespoons breadcrumbs (preferably whole wheat crumbs)
3 tablespoons fresh, finely chopped mint leaves
Ground black pepper
Salt – beware! The cheese is salty… Do not add too much
A small quantity of canola oil to oil the baking paper.
- Heat an oven to 180 degrees Celsius.
- Using a coarse grater, grate the zucchinis and the onion. Squeeze thoroughly and leave in the strainer for about 30 minutes to drain all of the fluids.
- Add all the other ingredients and mix well.
- Oil the baking paper (wipe the paper using a paper towel slightly dipped in oil).
- Slighty oil your hands and shape the patties. Lay them on the baking paper.
- Bake for half an hour in the oven, then turn the patties over with a spatula and continue to bake for another 10 minutes until the patty surface browns.
Baked doughnuts and even Chanukka treats
Nutritional values of one doughnut out of a 30-doughnut batch (not including powder sugar or filling):
- 201 calories
- 36 grams carbohydrates
- 4.6 grams protein
- 4.06 grams fat
- 23 mg cholesterol
Ingredients for 25-30 doughnuts:
1/3 cup warm water
50 grams fresh yeast (equivalent to 7 grams dry yeast) + 1 teaspoon sugar
1.5 cups of 1% skim milk
70 grams butter
1/4 cup sugar
2 lightly scrambled eggs
4.5 cups flour
1 teaspoon salt
1 teaspoon ground nutmeg (you might prefer to add just a pinch of nutmeng, since it has a dominant flavor)
50 grams melted serving butter.
- Dissolve the yeast in a small bowl with the warm water and a teaspoon of sugar.
- Cover with a kitchen towel and leave in a warm place for 10 minutes until the dough rises.
- Add the milk and butter into a small pot and cook on a medium flame until the butter melts. Stir occasionally.
- Take off the fire and cool down until warm.
- In a bowl, mix the eggs, sugar and nutmeg with a mixer.
- Add the yeast and continue to mix at a very low speed.
- Continue to add the warm milk mixture.
- Gradually add two cups of flour while mixing with the mixer until you achieve a smooth, uniform mixture.
- Add the remaining flour and continue to mix until the dough is smooth.
- Cover with a towel and leave in a warm place for about an hour until the dough doubles in size.
Meanwhile heat the oven to 200 degrees Celsius.
For doughnuts in a muffin pan:
- Generously sprinkle flour on your countertop.
- Using a brush, thoroughly oil the cups in the pan using the melted butter. Take half a handful of the dough and place on the floured countertop.
- Cover the dough with flour on all sides, then shape into a ball and place in one of the cups.
- Place in a warm place and allow to rise for 30-40 minutes. (It is advisable to cover with a towel).
- Bake for 10-20 minutes.
- Take out of the oven when the doughnuts brown and glaze nicely.
- take the pan out of the oven, and while the doughnuts are still in it, brush them with a little butter. Sprinkle above it a mixture of sugar and cinnamon.
- After allowing the doughnuts to cool down slightly, but while they are still very hot, remove them from their cups onto a serving plate. Dust them with powder sugar from above.
You can now inject them with jelly, chocolate or dulce de leche.