The Ultimate Comfort Food

http://www.jewishworldreview.com -- Feeling blue, getting over the flu... in need of some old fashioned comfort? The antidote is right in your kitchen; warm, homey dishes that have never gone out of style. Too many calories or too complicated? No problem. Some cosy recipes such as the Rice Pudding with Raisins have been adjusted in calories and fat without sacrificing the irresistable flavors and aromas that jumpstart the tastbuds. Others such as the old-fashioned Apple Dumplings are made with new century ease using frozen, pre-rolled puff pastry.

New century home cooking is an easy 3-step procedure...measure, mix and cook. For a pot of thick, warming soup there's no need to start off a stock pot. Excellent canned or prepared broths, available in low fat and low sodium varieties, are infused with fresh flavor when ready to eat carrots, frozen chopped vegetables, and a dash of fresh lemon juice are added.

The lusty Vegetable Soup below may be made pareve by using vegetable broth instead of chicken broth. Leftovers, if you have any, freeze well but use within 4 to 6 weeks.Ground turkey and egg whites along with low sodium products such as low sodium mushroom soup make for a healthier Tuna Noodle Casserole which traditionally is high in sodium and calories.

If you want to increase the fiber in your diet, whole wheat pasta contains about 4 times the amount of fiber than regular pasta. Although dried pasta can be stored in an airtight container in a cool, dry place almost indefinitely, dried whole wheat pasta should be used within a month of purchase. Keep a carton of non-dairy creamer on hand for dishes such as "cream" soups and Garlic Smashed Potatoes. This pareve dish dish has a creamy texture without added butter or milk. Home made desserts were not too sweet but were satisfying and nourishing. Rice pudding is an all-time favorite.

Prepare this recipe with low fat milk but a little undiluted evaporated milk adds just the right degree of richness. Apple dumplings, a baked apple wrapped in tender pastry, are making a brilliant comeback in pastry shops. Popular in the 1950's (you could pull one out of the Horn and Hardart's automat), they all but disappeared with nouvelle cuisine and pastry chef creations. Cortland or Golden Delicious are best for cooking as they hold their shape without breaking down but you can use whatever is on hand. For the ultimate treat , serve with warm custard sauce poured over.

1 small white turnip, peeled and cut in chunks

8 baby carrots

1 medium red bell pepper, seeded and cut in chunks

1/2 cup fresh dill sprigs

1 tablespoon vegetable oil

1 cup frozen, chopped onions

1 teaspoon chopped garlic

1 ( 10 ounce) package frozen mixed vegetables

8 cups prepared low sodium, fat free, chicken broth

1 tablespoon fresh lemon or lime juice

white pepper and salt to taste

In the food processor, place turnips, carrots, bell pepper and dill. Process by pulsing 4 or 5 times until vegetables are chopped into 1/4-inch chunks.
Set aside.
In a large saucepan, heat the vegetable oil over medium heat.
Add the onion and cook for 5 minutes or until thawed.
Add the chopped vegetables, garlic and frozen mixed vegetables.
Cover and cook for 10 minutes, stirring occasionally.
Lower heat if vegetables are beginning to brown.
Add the chicken broth and lemon or lime juice.
Season to taste with pepper and salt.
Cover and simmer 10 minutes longer until vegetables are tender.

Serve hot with toasted whole wheat rolls and olive oil to dip.

Approx. nutrients per serving: Calories - 70
protein - 5g
carbohydrates - 11g
fat - 2g
cholesterol - 5mg
sodium - 140mg

My mom's meat loaf (Fleishig)

Serves 6

3/4 pound lean ground beef

3/4 pound ground turkey

1 scallion, white and green parts, thinly sliced

1/4 cup chopped fresh parsley

2 egg whites , lightly beaten

1/4 cup barbecue sauce

1 teaspoon lemon pepper seasoning

1/2 to 3/4 cup matzo meal

Preheat oven to 350F.
Spray a medium sized baking dish with non-stick vegetable spray.
In a bowl, combine the beef, turkey, scallions, parsley, egg whites, barbecue sauce, lemon pepper seasoning and enough matzo meal to make a stiff mixture.
Shape into approx. 10-inch loaf.
Place in prepared baking dish.
Bake in preheated oven for 1 hour or until no pink remains in center.

Serve with Garlic Smashed Potatoes.

Approx. nutrients per serving:

Calories - 256
protein - 23g
carbohydrates - 7g
fat - 15 g
cholesterol - 84mg
sodium - 207mg

Tuna-noodle casserole (Dairy)

Serves 4 to 6

1 (10 3/4 ounces) low sodium cream of mushroom soup
1/2 cup low fat milk
1 (6 1/2 ounce ) can water packed, solid white tuna, drained
6 ounces (about 3 cups) wide noodles, cooked and drained
1 1/2 cups sliced mushrooms
1 1/2 cups frozen green peas
1/2 cup chopped red bell pepper
Pepper and salt to taste
Pepper and salt to taste
1/2 cup soft whole wheat breadcrumbs
2 tablespoons low sodium grated parmesan cheese

Preheat oven to 350F.

In a 2 quart casserole, mix the soup and milk.
Flake the tuna and add to soup mixture with the noodles, mushrooms, peas, and bell pepper.
Season to taste with pepper and salt.
Cover loosely with foil and bake in preheated oven for 20 minutes.
Mix the breadcrumbs with cheese.
Uncover casserole and sprinkle with crumb mixture.
Return to oven and bake 10 minutes longer until casserole is bubbly.

Serve with hot biscuits and tossed greens.

Approx. nutrients per serving:

Calories - 255
protein - 18g
carbohydrates - 34g
fat - 5g
cholesterol - 53mg
sodium - 240mg

Garlic mashed potatoes (Pareve)

Serves 4

6 medium (about 2 pounds) potatoes, unpeeled and scrubbed
1 tablespoon chopped garlic
1 teaspoon olive oil
1 tablespoon vegetable margarine
About 1/3 cup non-dairy creamer
Salt and white pepper to taste

Cut potatoes in 1-inch chunks.
Place in saucepan and pour enough boiling water to come half-way up the potatoes.
Return to boil. Cover and cook for 20 minutes or until tender. (A sharp bladed knife should slip in and out easily).
Drain in a colander and set aside.

In the same saucepan (no need to wash), saute the garlic in oil over medium heat for 1 minute.
Add the potatoes and margarine and enough non-dairy creamer to mash coarsely or if desired, until consistency is smooth.
Season to taste with salt and white pepper.

For a dairy meal, butter and milk may be substituted with vegetable margarine and non-dairy creamer.

Approx. Nutrients per serving:

Calories - 235
protein - 6g
carbohydrates - 43g
fat - 7g
cholesterol - 0mg
sodium - 28mg

Creamy rice pudding with raisins (Dairy)

Serves 4 to 6

3 and 1/2 cups low fat milk
1/2 cup evaporated milk
1/2 cup long grain rice (not instant)
1/2 cup sugar
1/4 teaspoon salt
1/2 cup raisins
1 teaspoon grated lemon rind (optional)

In a double boiler, mix the milk, rice, sugar and salt.
Cover and cook at simmer for 30 minutes, stirring often.
Add the raisins and lemon rind.
Cover and cook 30 minutes longer or until rice is tender and mixture is creamy.
Serve warm or at room temperature.

Approx. nutrients per serving:

Calories - 242
protein - 8g
carbohydrates - 48g
fat - 3g
cholesterol - 15mg
sodium - 195mg

Apple dumplings (Pareve)

Makes 4 servings

1 sheet (about 8 1/4 ounces) frozen puff pastry, thawed
4 apples, pared and cored
3 tablespoons raisins
2 teaspoons cinnamon sugar

Preheat oven to 400F. Unroll the pastry sheet. With fingers, press out any folds or perforations. Cut pastry sheet in quarters. Place a cored apple on each pastry quarter. Stuff cavities with raisins and top each with 1/4 teaspoon cinnamon sugar. Moisten pastry edges with a little water and gather pastry up around each apple to enclose completely. Turn upside down and place in a pie dish, sides barely touching. Brush with a little water and sprinkle with remaining cinnamon sugar. Bake in preheated oven for 20 minutes. Reduce heat to 350F. Bake for 15 minutes longer or until apples are tender and pastry is golden. A knife should slip in easily when apples are tender. Serve warm with custard sauce.

Approx. nutrients per serving:

Calories - 443
protein - 5g
carbohydrates - 57g
fat - 23g
cholesterol - 0mg
sodium - 152mg

Variation: In a small saucepan combine 3/4 cup brown sugar, 1/2 cup water and 2 tablespoons margarine. Bring to a boil. Pour over apples before baking in preheated oven. Continue baking as above, basting once or twice during cooking.

JWR contributor Ethel G. Hofman is the former president of the International Association of Culinary Professionals, whose members include the likes of Julia Child. She is the author, most recently, of Everyday Cooking for the Jewish Home: More Than 350 Delectable Recipes.