Shake off the sugar this Shabbat

HILIT MILNER

Everybody from the neighbour’s uncle to his cousin seems to be on a low-carb diet, and Shabbat can be the hardest time of the week to stick to its rules. But do you really understand the ins and outs of a low-carb diet? And is it really the right way of eating for you?

Let’s go back to basics to understand carbs. They form one of the three main sources of fuel used by the body, together with proteins and fats. They come in various forms and complexities, namely simple sugar, starch and fibre. Excess sugars are stored as glycogen (glucose reserves) in the liver and muscles, and when those stores are full the remainder gets stored as fat, resulting in weight gain and high cholesterol.

Additionally, carbs have the greatest impact on your blood sugar level. This, however, depends on the quantity and quality of the carbs that you’re eating. The more processed the carbs (think of sugar, sweets and white bread), the faster the glucose gets absorbed into the blood, resulting in blood sugar spikes and drops. More complex whole-grain starches, such as oats, low-GI bread and legumes, get digested more slowly, resulting in better blood sugar, energy and appetite control.

Carbs are also found in foods such as challah, cereals, confectionaries, crackers, grains, legumes, pasta, starchy vegetables (beetroot, butternut, carrots, corn, parsnips, potato and pumpkin), sugary drinks, marinades, dressings, sweets, and even dairy products (lactose) and fruit (fructose).

Ideally, your daily carb intake should be low enough to start burning fat stores for fuel, rather than using your glucose (this process is known as ketosis). Reducing your total carb intake can have a variety of benefits, including weight loss, insulin, blood sugar and cholesterol control, and reduced inflammation. That said, the lack of whole-grain, fibre-filled starches can result in gut complications, and the lack of variety in fruit and vegetables can reduce your vitamin and mineral intake.

The success of any dietary approach also depends on factors such as your specific total dietary intake, lifestyle, and medical history. Any changes made should always be part of a holistic assessment. So, although it’s beneficial to cut down on those carb-heavy meals, it’s important to do it with professional guidance. And remember, the success of any long-term weight loss or health goal is about incorporating strategies you can maintain.

Here are some helpful tips for your low-carb Shabbat menu:

• Snack on homemade eggplant crisps or nuts;
• Challah is the door to carb heaven. How about baking your own low-carb bread using almond, coconut or flaxseed flour? Another tip is to halve or quarter the amount of sugar quoted in a recipe – it’s just too much. You can also use limited amounts of sugar alternatives like stevia or xylitol;
• Cold drinks, cordials, fruit juices and beers are loaded with sugar. Flavour sparkling or still water with a variety of herbs and fruits;
• Replace your potato and pea soup with spinach, courgette and leek soup, or refreshing cucumber gazpacho;
• Ditch the sugary chopped herring starter and replace it with an artichoke dip, smoked trout asparagus parcels, haraima (spicy Moroccan fish pieces), and roasted mini eggplants with a tahina drizzle;
• Watch out for the hidden sources of carbs found in many salad dressings and marinades. Flavour your food with fresh herbs, spices and a herb-based vinaigrette;
• Fill your plate with low-carb vegetables like cabbage and spinach-based salads, carraway-spiced roast leeks, charred brussels sprouts, and sautéed lemon green beans with toasted almonds. The large vegetable variety keeps your fibre, bioactive and nutrient intake up;
• Rice, potatoes and pastas can be swapped for turmeric-spiced cauliflower rice, zucchini noodles, quinoa-based cholent, and small amounts of roast carrots;
• Nothing is complete without dessert. Focus on fruits that are low in sugar. Make an almond-flour apple crumble, an avocado and cocoa chocolate mousse, or a berry coconut ice-cream.

A low-carb Shabbat meal is not impossible or out of reach. And, if you are going out for dinner, it’s about being mindful of your food choices and portion sizes.

Nourish yourself!

• Hilit Milner is a registered clinical dietician who runs a private practice, works in a top private hospital, and has founded a wellness blog called ‘Sunrise by HM’. She views health holistically, starting from a cellular level and working her way out.

  Low-carb, gluten-free challah

  Making a challah that is free of carbohydrates can be a bit pricey and tricky as the flours can be expensive, and the consistency is tough to work with. Remember, though, there is always the option of considerably reducing the normal carb load of your challah by using 50% whole-grain flour and 50% almond flour, and replacing the recipe’s required sugar with one or two tablespoons honey. This will still proof the yeast. Although this isn’t completely carb-free, it will reduce the carb content significantly.

  For those who want a completely carb-free challah, here goes – and it’s gluten-free too.

  Ingredients (makes one challah)

  1 sachet yeast

  ½ cup lukewarm water

  1½ tablespoons raw honey (to proof yeast)

  1 tablespoon coconut oil

  5 eggs, plus 1 for brushing over the challah

  1 tablespoon apple cider vinegar

  ¼ cup flaxseed flour

  3½ cups almond flour

  ½ cup coconut flour

  2 tablespoons psyllium husk

  1 teaspoon xanthan or guar gum

  ½ tablespoon salt

  Method

• Preheat the oven to 180 degrees centigrade.
• In a large mixing bowl, combine the yeast with the lukewarm water and honey, and let it stand for five minutes, allowing the yeast to bubble and proof.
• Add the eggs, coconut oil and apple cider vinegar to the yeast mixture and combine.
• In a separate bowl, mix the flaxseed flour, almond flour, coconut flour, psyllium husk, xanthan gum and salt.
• Pour the dry ingredients into the wet ingredients and mix well until combined. Remember, you do not need to knead the batter as there is no gluten to develop. The consistency will be much wetter than normal challah dough, but you should still be able to roll it gently into a ball.
• Place the ball of dough on a dry surface and sprinkle with a bit of almond or coconut flour. Cut it into three even pieces and gently start rolling it into long, thick pieces. Note that it’s slightly tricky to roll and can easily break, so be gentle. Wetting your hands slightly may help.
• On a piece of baking paper, very gently braid the pieces together, patting it down and smoothing it out with a bit of water on your fingertips wherever cracks form (this is normal for a batter without gluten).
• Place the challah gently on a baking tray, brush with some egg wash and sprinkle some salt on top.
• Bake for 25-30 minutes until golden brown.