It is not yet clear whether winter has arrived or not. The climate crisis is affecting the frequency of precipitation and temperatures, but there is no doubt that November is a proper month to open the season for hot dishes. The undisputed star of these is the khomin, the cholent.

We will immediately detail its nutritional benefits. But next to them it is impossible not to mention the other benefits of the stew, such as the taste, the feeling of satiety that accompanies the dish, the ease of preparation – especially if hosted on the weekend, and the price. Chowder is a dish that costs the same for every person (even if we add meat), since it is mainly legumes, grains, potatoes and eggs. We will break down the components:

Legumes: When it comes to nutrition, and some would say that in any other field, reaching a consensus is not a trivial matter. Some are in favor of eggs and some are against, as are milk, meat, coffee, foods and other beverages. Everyone seems to agree on the qualities of legumes. Among the familiar legumes: beans (in a variety of colors and sizes), chickpeas, lentils, peas, soy, beans, beans, lupines and perhaps, surprisingly, but also carobs and peanuts.

The pod containing the seeds is one of the hallmarks of legumes. Health organizations around the world encourage the consumption of legumes as part of a balanced and varied menu. This is due to the relatively high amount of protein from the plant world, to impressive values ​​of dietary fiber, vitamins – mainly B vitamins, minerals, including iron, zinc, magnesium, potassium and calcium, as well as antioxidants that protect cells and inhibit their aging.

The US Food and Drug Administration (FDA) has approved a statement on the packaging of legumes: “A diet containing legumes may lower the risk of cardiovascular disease.” , Swelling, gas and abdominal pain.This is because of oligosaccharide, an ingredient that undergoes fermentation by the bacterial population in the colon.

You can reduce the scope of the problem by soaking the beans in water for several hours (you should change the water two or three times), add spices like cumin, fennel seeds, anise, caraway or coriander seeds. These absorb gases, and some can be incorporated into khomin. Another solution is to germinate the legumes. In this way we increase the nutritional quality and reduce the results of fermentation in the intestines.

Eggs: Unlike legumes, egg does not always get good PR, even though it contains important nutrients. It is a rich source of quality protein, vitamins A, D, E, B1, B2, B12 and folic acid, minerals – including calcium, sulfur, iron, iodine, selenium and zinc. The egg also contains a reservoir of choline, which plays a role in the nervous system and brain development, as well as good and essential fatty acids for the body and the cholesterol content should not be feared.

The Ministry of Health does not recommend washing eggs. However, before putting in the pot of broth you can cook the eggs in a small pot with boiling water. The boiling water will destroy salmonella on the shell. This way you can put it in the stew pot without worry. This will not affect the taste and appearance of the eggs – they will be brown and beautiful.

Cereals: Some people add to cereals such as wheat or burgul, pearl barley, rice, buckwheat or noodles. The nutritional properties of each grain are different and depend on the ratio between the three parts of the grain kernel – the germ, the endosperm (starch) and the husk, the variety of vitamins and minerals and the percentage and quality of protein.

Always prefer whole grains, which include the sprout and peel. The first concentrates the vitamins and minerals, and the second the dietary fiber. So choose whole grains like whole wheat or whole rice. They are followed by burgul, which is also wheat but more processed from whole wheat. For the same reason pearl barley is less recommended, as they are without the peel and germ. If we continue in descending order, we will reach a stew with noodles, whose nutritional value is poor, since they are mainly white flour. One of the differences between processed grains and whole grains is the duration of cooking. In the case of khomin, this disadvantage is irrelevant.

Potato: Contributes to complex carbohydrates, similar to grains. In a balanced diet, about 55% of the calories come from carbohydrates, whose function is to provide energy to the body. Potatoes are a good source of potassium, which is essential for regulating muscle and nerve activity, carbohydrate metabolism, heart function and preventing bone thinning. It contains about 20% of the recommended daily allowance for potassium. Sweetness lovers are advised to add sweet potatoes.

meat: In light of all the above, it can be rightly concluded that a vegetarian stew will be a balanced meal, if we add a vegetable salad to it. Broth with turkey, chicken or beef is an option, if you stick to lean beef. Lean beef in a balanced diet contributes essential components to the body like whole protein, vitamin B12 and iron. It should not be treated as oily beef and certainly not as processed meat.

Oil: Prefer olive oil or canola oil, which are characterized by a high percentage of unsaturated fatty acids, over animal fat such as goose fat, lamb fat or that in bone marrow, which is characterized by a high percentage of saturated fatty acids. Studies suggest a link between high saturated fat intake and morbidity – an increased risk of cardiovascular disease. In contrast, unsaturated fatty acids, in moderate doses, have a positive effect, such as those in olive oil and canola oil.

Hose: It is impossible and even impossible to ignore the traditional quiche – “flour sausage and margarine”. Our very use of the word sausage betrays the poor quality of the quiche, intestines stuffed with white flour and animal fat (saturated fat we said?) Kishke compared to the other ingredients does not contribute to health, so it is recommended to enjoy the other ingredients in the khomin.

By Editor

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