Eat better and healthier food in particular. This is the motto of Warburg Field chef and culinary wife, Zohar Lustiger Bachchan. In her new book, the third in the Eat Better series, she invites readers to make a dietary change in their lives easily and without compromising taste. The book, which was commissioned for five years, is, she says, an accessible cooking guide that anyone can apply, with 120 easy-to-cook recipes, 87 of which are vegan. Along with the recipes, the practical chapters are rich in tips, advice and techniques that will help discover and recreate the excitement of healthy foods including varied breakfast options and healthy family recipes to great recipes, as well as gluten-free options.
If there are 87 vegetarian recipes, you must have asked yourself if the rest contain meat or chicken. Zohar’s answer: “No. The rest of the recipes are vegetarian, without meat. There are no recipes with meat or chicken, that’s not challenging enough for me.”
Zohar says, “I started working on the book in my mind and it is the book I wanted for myself when I started healthy cooking 20 years ago. It is full of easy, delicious, colorful and healthy recipes, far from the perception that it is bland or complicated to prepare.” In every supermarket and cooking techniques are appropriate. for each hand. The goal is to combine legumes, grains and a healthy diet during the weekly menu with no regime or restrictions, and to give an applicable background to anyone who wants to more easily adopt a healthier lifestyle.”
The chef from Warburg Field notes that the work of preparing and producing the book for the public was done without the support of the book’s publisher. “I crowdfunded Head Start and it was great with 170% donations raised and another week left to raise money. It was important for me to control the content and deliver specific content from a healthy cooking guide.
Lustiger Bashan, 50, is married and mother of three daughters: a 20-year-old female soldier, a 12-year-old student and a 13-year-old girl. Meat, although not every day, it varies greatly. Yes, it is important for me that the food is varied enough with vegetables such as broccoli, green beans and cauliflower. The 20 year old really loves to eat. When I sent her food to the army, she was indicating exactly what she wanted me to prepare for her. The 18 year old youngest daughter is a dancer, so she also has an awareness of healthy food, and the 13 year old little daughter can order schnitzel and chips if friends come, but they will actually ask for the broccoli with I’m making the teriyaki sauce. “Yes, we also have sweets in the house, but most of the food is healthy and never processed.”
After graduating with a master’s degree in Chinese medicine in San Francisco, Zohar decided to study cooking with a major in health food (.iet Santa Cruz California, Institute of Educational Therapy). “Only in the United States did I realize that I love to cook, and from there a whole world of grains, legumes and vegetables opened up to me.”
Do you make sure to eat healthy food even when dining out?
“When I go out to restaurants, I don’t necessarily look for healthy food. The most important thing for me is that the chef knows how to work with raw materials and that the food is excellent and varied enough with vegetables.”
As long as she is associated with healthy food and preparing it, she avoids starting her own business: “I really don’t see myself opening a restaurant, I need someone very special in the restaurant business and not me. I know restaurateurs and I know what it takes.”
What is unique about the book?
There aren’t many vegetarian/healthy books out there. I don’t want to sound arrogant, but it’s a “beautiful and very invested book. You have to see it, go through it and feel it, to understand that it’s the most fun and healthy book too.”
What are your expectations from the third book?
“Let it reach as many homes as possible and help people eat a little healthy food. Food is the foundation of our health. You can live healthy in many ways, but nutrition is the most important.”
Does healthy eating mean losing weight?
“Not necessarily, but usually yes. If you are overweight, you are likely to lose weight and reach a balanced, normal weight over time. Everyone agrees that processed foods and white sugar are unhealthy. I make sure to stress that it is important to have a range Variety in food with or without meat Whole grains, vegetables and legumes.
Do you join a TV cooking show?
“I really enjoy all kinds of cooking shows, it’s a way of letting people express themselves in the kitchen, a place where you can tell a story. I don’t actually see myself, because it doesn’t suit me personally.”
Are you already rolling the fourth book in your head?
“No, but if it was, it might be meat (laughs).”
It is important to convey to the Zohar a message, if you are on the way to changing your diet. “One should not be an extreme, and one who is at the beginning of his journey should not throw away all the previous food from the house, because it is like forbidding children from eating sweets and they can do the opposite. It is possible to make the transition in moderation and in a balanced way.”
Recipe: Pasta with chickpeas, broccoli and lemon pickles
Wasteers say the sauce should wait for the pasta and not the other way around, but when you’re making quick pasta, and you need to work efficiently, the pasta can wait a few minutes while the sauce ingredients are delivered in a skillet. The base of this pasta sauce is olive oil, so there’s a decent amount of it in the recipe. Don’t stress, a quarter cup of olive oil hasn’t spoiled anyone’s diet yet. I think it pays to drop the sentence – because this is not a book on diet, the olive oil only strengthens the healthy dimension of the dish. It is relatively low in calories, but very healthy because it combines legumes (chickpeas) and vegetables. It also has a sophisticated culinary touch in the form of a spreadable lemon pickle, which adds a special saltiness and sourness.
Ingredients 4 servings
500gm short pasta
1/4 cup olive oil + 2 tablespoons
1 head of broccoli, broken into small florets, stems cut into bite-size sections
3 garlic cloves, minced
1/4 teaspoon minced dry chili or 1 freshly chopped red chili
10 cherry tomatoes, halved
4 cups cooked chickpeas, likely frozen
1 teaspoon salt
3 tablespoons pickled lemon
A handful of watercress leaves
A handful of basil leaves or parsley
* Cook pasta according to manufacturer’s instructions for doneness. Drain the pasta, transfer to a bowl, add 2 tablespoons of olive oil and mix to prevent sticking.
Meanwhile, soak broccoli florets in boiling water for 2-3 minutes until tender. Lift with a perforated spoon and transfer to a bowl. If using frozen chickpeas, place them in boiling water for a few minutes until thawed and slightly warmed up. Drain and add to a bowl with broccoli.
Heat 1/4 cup olive oil in a wide, low saucepan (sauté) or in a large skillet. Add garlic and hot pepper and stir for half a minute over medium-high heat until the garlic smell rises. Add cherry tomatoes, chickpeas, broccoli, salt, and pickled lemon, and saute for about 2 minutes, until cherry tomatoes are slightly softened.
Add the pasta, arugula and basil and stir for another 2 minutes until the pasta is completely coated with the olive oil and the broccoli is slightly wilted. Turn off the heat and season with salt and olive oil. Serve hot or at room temperature.
‘Eat better’. Editing: Yael Kalev, Photography: Daniel Laila, Design: Amit Farber, Graphic Design: Farda Amir, Illustrations: Amit Trinin.
To purchase the book at https://www.zoharlustiger.com/
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