Monthly Archives: October 2014

Post 25: Talking Seriously about Diabetes menus: Tofu Recipes From Savvy Vegetarian; My Whole wheat panko crumbs; Quick Easy Modified Tofu Mini-Burger (Falafel) and Tofu Sloppy Joes – Recipe Kid Friendly Veggie Burgers, Great Vegan Grill Recipe

If we have Diabetes we can still enjoy our meals. I say we because if a member of the family has diabetes it effects all the members of the family.

If you have diabetes, or are borderline diabetic or you prepare meals for your spouse who is diabetic, then you are in for some surprises. There is also the necessity to consider maintaining kidney function and how this relates to phosphorous, sodium and calcium consumption. All prepared on the shelf “foods” contain these additives.

To put it bluntly, some of the restrictions are hard to swallow. A diabetic menu should not contain dairy except the limited types mentioned as a “garnish”.

For most of us, dairy products seemed a great source of protein and calcium.

I plan to include several recipes for nut cheese sea vegetables in future blogs.

Today, I prepared a “modified” stir fry. Used frozen string beans, broccoli, peas, cooked adzuki and white beans, 1/2 potato sliced thin, cooked corn and raw red pepper, onion, slivers of carrots, celery, mushrooms, sesame seeds, sunflower seeds and sprouts. Added sesame oil and the dish was very satisfying to a diabetic:

1. Started with large saucepan ( you can use a wok) with bottom coated with olive oil

2. Added roasted garlic and some miso broth to the pan and added the raw vegetables (except the sprouts) and slightly defrosted frozen vegetables. Steamed a few minutes, and added the cooked vegetables and beans.

3. Added the remaining seeds and sprouts. At the table added sesame oil.

4. It had the starch of the potato, peas and corn and the crunch of the seeds.


Milk and non-dairy Recommended:
skim or fat-free milk, plain yogurt, sugar-free yogurt, goat yogurt. Very low salt quark cheese **Portions of dairy products are often limited to 4 ounces due to high protein, potassium or phosphorus content. Check sodium contents.Avocado small amounts, No cultured dairy products
Limit: No hard aged cheese, mozzarella, sour cream, etc.Avoid:Buttermilk
Grains, breads and starches cream of wheat, grits, noodles, whole wheat pasta, brown rice, bagel (small), hamburger bun, unsalted crackers, cornbread (made from scratch), some whole wheat flour bread, rye, spelt, brown rice bread, soda bread, soba (buckwheat) noodles, oat bran, millet, amaranth, pearl barley and whole barley. Soak grains overnight before steaming. Limit whole grain bread crackers limit corn
Fruits and juices

Fruits and juices apples, applesauce, apricot halves, berries including: strawberries, raspberries, cranberries juice, blackberries and blueberries, low sugar cranberry juice, cherries, fruit cocktail, grapefruit, grapes,kumquats, mandarin oranges, pears, pineapple, plums, tangerine, watermelon

Note: Papaya is excellent for diabetics. Fruit canned in unsweetened juice is usually recommended.

limit nuts, Less often: avocados, peaches bananas, cantaloupe, No dried fruits including: dates, raisins and prunes, fresh pearsLimited Amounts:honeydew melon, kiwis, kumquats, star fruit, mangos, nectarines, oranges and orange juice, pomegranateNote:  Fruit canned in syrup is usually avoided.
Starchy vegetables Limit: corn, peas, spinach, baked potatoes, sweet potatoes, yams, baked beans, dried beans (kidneys, lima , lentil, pinto or soy), succotash, pumpkin, winter squash about 1/2 cup to a meal
Non-starchy vegetables Recommended:asparagus, beets, broccoli, Brussel sprouts, carrots, cabbage, cauliflower, celery, cucumber, eggplant, frozen broccoli cuts, green beans, iceberg lettuce, kale, leeks, mustard greens, okra, onions, red and green peppers,Sliced eggplant, cabbage, green beans, celery, carrots (in moderation), onion: typical choices radishes, raw spinach (1/2 cup), snow peas, summer squash, turnips, beans (rubia) artichoke, fresh bamboo shoots, beet greens, fresh seasonal greens, cooked Chinese cabbage, kohlrabi, rutabagas, sauerkraut, cooked spinach, tomatoes, tomato sauce or paste,oat, rye, bean wheat sprouts

Meats, poultry beans, cheeses. eggs and fish seeds, lean cuts of meat, poultry, fish, eggs, crab substitute, cottage, ricotta cheese, beans (check sodium content) beef and chicken liver if need for iron.  omit;cheeses (including American, cheddar and Swiss), excessive nuts, salami, salmon, sausageLimit:Lentils, garbanzo beans, tofu, edamame, tempeh, only in modest amounts 1X per weekadzuki beans because of phosphorous

Seasoning and calories low fat mayonnaise, low fat cream cheese, olive oil Check salt content:tehina, nut butters, wine vinegar, balsamic vinegar, mustard, zatar, white miso, wasabi ginger, umboshi vinegar Avoid:butter, cream in limited amounts.

Beverages Water, Crystal Light®, diet clear sodas in moderation (Diet Sprite®, diet ginger-ale), homemade tea or lemonade sweetened with an artificial sweetener Avoid:regular or diet dark colas like Coke®, Dr. Pepper®, Pepsi®; beer,No fruit juices


Phosphorus is a mineral that works with calcium to support bone health. As kidney function worsens, phosphorus can build up in the blood causing itchy skin and bones to lose calcium. This stage of the diet restricts the amount of phosphorus in your diet by limiting beans, legumes, beer and dark colored carbonated beverages. 

These menu choices are not macrobiotic. They include eggs, some dairy, and nightshade vegetables. When I make up a dish I try to limit cheese and the night shade vegetables to 1/2 cup per meal, using either one or the other. Eggs are included in a meal 1-2 times per week. However, care is given to introduce satisfying alternatives to animal sources.

Quick Easy Tofu Burger Recipe

Kid Friendly Mini-Veggie Burgers, (Falafel) Great Vegan Grill Recipe

Tofu Burger

Our quick, easy tofu veggie burger recipe is very kid friendly, and a sure way to get anybody to happily eat tofu.

Our tofu veggie burger recipe holds together well, is an ideal vegan grill recipe or 4th of July recipe.

Make this tofu burger recipe gluten free by using whole grain flour crumbs

Panko Crumbs Recipe

  1. Preheat an oven to 300 degrees F (150 degrees C).
  2. Push torn pieces of bread through the shredding disk of a food processor to make coarse crumbs. Spread the crumbs on a baking sheet.
  3. Bake in preheated oven until crumbs are dry but not toasted, 6 to 8 minutes. Shake the sheet twice during baking in order to evenly dry crumbs. Remove from the oven and cool completely.
  4. These crumbs stay up to one month in the refrigerator and are without salt.

Total Prep & Cook time: 30 Minutes

18 small tofu burgers Falafel (6 servings)

Nutrition Data Per Serving, 104g:170 cal, 22g carb, 5g fat, 257mg sodium, 3g fiber, 11g protein, low Saturated Fat & Cholesterol, good source Magnesium, Phosphorus, Selenium, Vit K, Manganese. Estimated glycemic load 1

Quick Easy Tofu Falafel mini burger


  • One kilo package soft tofu such as the block Hayvia Kfar

  • 1 cup whole wheat Panko crumbs I omitted

  • 1 cup (total) parsley leaves and/or fresh basil leaves (strip leaves off stems)

  • 1 tsp dried basil (if you’re not using fresh)

  • 1 tsp each hot paprika and sweet paprika

  • 1 tsp gr coriander

  • 1/2 cup celery pieces

  • 1 cup sliced carrot

  • 1 tsp gr cumin

  • 1/2 tsp dried thyme leaves

  • 1/2 tsp dried ginger

  • Optional: 1/4 tsp salt or to taste

  • Optional: 1/2 tsp garlic powder

  • Optional: 1/2 tsp onion powder

  • 1/2 tsp pepper or to taste


  1. Drain the tofu, rinse and blot dry with a cloth or paper towel to soak up excess moisture

  2. Heat a non-stick frying pan on medium or line baking tray with paper.

  3. Cut tofu into 1 inch chunks, and mix with emersion blender; finely chop carrot and celery, and then mix with the parsley or basil with the tofu

  4. Add the rest of the ingredients and mix well by hand, or in the food processor, just until the mixture starts to clump together. Don’t over mix.

  5. Form into 20 patties size of falafel balls.

  6. Roll in panko crumbs-I used sesame seeds

  7. Fry in small amount of oil, on medium heat (use your favorite cooking oil or add oil to paper lined tray) or bake on highest setting 15 minutes and turn and bake the second side.

  8. If you fry, fry for 5-7 minutes on each side, or until golden brown

Tofu Sloppy Joes recipe adapted from Cabbages & Roses cookbook, courtesy Debby Nothaft

Tofu Sloppy Joes

Tofu Sloppy Joes is a  kid friendly recipes – one that kids will actually enjoy.

Total Prep & Cook Time: 30 Min

6 Servings

Nutrition Data Per Serving, 103g, not including the bun: 127 cal, 6g carb, 9g fat, 296mg sodium, 1g fiber, 8g protein, low Cholesterol, good source Calcium, Selenium, Vit K and Manganese. Estimated glycemic load 3.

Tofu Sloppy Joes


  • 1 lb-1.5lb firm tofu
  • 2 Tbsp oil
  • 2 Tbsp minced green pepper
  • 1 Tbsp minced fresh garlic OR 1/2 tsp garlic powder
  • 2 Tbsp minced onion OR 1 tsp onion powder
  • 1 Tbsp minced jalapeño pepper
  • Pinch dried cayenne or chipotle pepper
  • 1 tsp dijon mustard
  • 1 cup water-may omit if you are adding tomato sauce
  • 1/4 cup catsup
  • 2 tsp apple cider vinegar
  • 1 Tbsp soy sauce
  • 2 Tbsp fruit syrup
  • 2 Tbsp minced parsley
  • Salt and pepper to taste


  1. Mash tofu and mince the veggies
  2. Heat oil on medium in a large frying pan, fry onion & garlic 5 min
  3. Add tofu, jalapeno & green pepper, fry 5 minutes, on high
  4. Add dry spices and fry for 2 minutes
  5. Add catsup, water, soy sauce, fruit syrup, parsley and simmer 10 minutes
  6. Tofu moisture content varies, so add more catsup and water/tomato sauce as needed if the mixture seems too dry.
  7. Serve over buns with tomato, lettuce, avocado slices & mayo.

Please check top “following” high up on my blog if this suits you.

Post 24: A Sweet Friday: Visit to Oz V’Gaon Event Isru Chag October 17th: Beets in a Ball from Fatfreevegan

This past Friday at 9:30 am, I celebrated Isru Chag at Givat Oz V’Gaon* outpost, the community started on a Gush Etzion hilltop in the memory of Naftali Frenkel (16), Gilad Sha’ar (16), and Eyal Yifrah (19), h”yd, who were murdered earlier this year by Hamas terrorists. I was among about 100 people hosted by the sponsors to a stimulating  lecture by Dr Beny Gezundheit from Alon Shvut. He lectured (in Hebrew) about the Jewish People’s Rebirth in its Land: A study of psalms 107.

Dr. Beni Gesundheit studied for five years at Yeshivat Har Etzion in Alon Shvut, Israel.  He attended medical school in Switzerland, and did his residency in pediatrics at Hadassah Hospital in Jerusalem. Dr. Gesundheit completed a fellowship in pediatric hematology-oncology at the Hospital for Sick Children in Toronto, Canada. He received his Ph.D. in bioethics from the University of Toronto (2004), with a dissertation on Jewish medical ethics.

Dr. Gesundheit has been employed by Soroka Hospital in Beer Sheva, Hadassah Hospital Ein Karem in Jerusalem (Unit of Bone Marrow Transplantation), and a private clinical center in Tel Aviv. He is currently conducting stem cell research.

Dr. Gesundheit teaches Jewish Medical Ethics in the Department of Jewish Philosophy at Hebrew University, Jerusalem, as well as in the newly opened medical facility in Tzfat (Bar Ilan).

The lecture was in Hebrew with simultaneous English translation.  I was able to follow the Hebrew decently. Then I saw a bunch of transmitters on a table and I switched over to one. The translator sat on the side close to the speaker and spoke into a microphone. The translation I heard was clear. I am so happy to have been for the first time to the Givat. I hope to return soon.

Nadia Matar lead the group after the lecture on a tour highlighting features on the Givat. We visited a reception center. There is running water through a pipeline from Efrat. We toured an igloo shaped “Ohel”, one of many planned for hosting vacationing families.  A beautiful synagogue has been completed and today’s group was invited to a bar mitzvah which will be held there this coming Friday. A Jewish presence has been in the area since the 1920’s.

It was striking to hear reference range from Psalm 107 to the narratives of Dr. Victor E. Frankl, who wrote, The Courage to Create.

Four sections of the Psalm 107 were interpreted as the narrative of 4 individuals whose souls, though shackled yearned for release.  Dr. Gesundheit explained that to “humble ones’s heart” is to experience total transformation. The implication is that every Jew will come to a complete identification with Israel and with the Jewish people only after  his personal recognition of a deep yearning. Once this is acknowledged, then any amount of difficulty that one personally and the  Jewish people endure can be suffered and endured with perfect acceptance.

from Goodreads: Some transformational words from Victor Frankl:

“When we are no longer able to change a situation, we are challenged to change ourselves.”
Viktor E. Frankl, Man’s Search for Meaning
“Everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.”
Viktor E. Frankl, Man’s Search for Meaning
“Don’t aim at success. The more you aim at it and make it a target, the more you are going to miss it. For success, like happiness, cannot be pursued; it must ensue, and it only does so as the unintended side effect of one’s personal dedication to a cause greater than oneself or as the by-product of one’s surrender to a person other than oneself. Happiness must happen, and the same holds for success: you have to let it happen by not caring about it. I want you to listen to what your conscience commands you to do and go on to carry it out to the best of your knowledge. Then you will live to see that in the long-run—in the long-run, I say!—success will follow you precisely because you had forgotten to think about it”
Viktor E. Frankl, Man’s Search for Meaning
“But there was no need to be ashamed of tears, for tears bore witness that a man had the greatest of courage, the courage to suffer.”
Viktor E. Frankl, Man’s Search for Meaning
“Those who have a ‘why’ to live, can bear with almost any ‘how’.”
Viktor E. Frankl, Man’s Search for Meaning
“The one thing you can’t take away from me is the way I choose to respond to what you do to me. The last of one’s freedoms is to choose one’s attitude in any given circumstance.”
Viktor E. Frankl
“Love is the only way to grasp another human being in the innermost core of his personality. No one can become fully aware of the very essence of another human being unless he loves him. By his love he is enabled to see the essential traits and features in the beloved person; and even more, he sees that which is potential in him, which is not yet actualized but yet ought to be actualized. Furthermore, by his love, the loving person enables the beloved person to actualize these potentialities. By making him aware of what he can be and of what he should become, he makes these potentialities come true.”
Viktor E. Frankl, Man’s Search for Meaning
“An abnormal reaction to an abnormal situation is normal behavior.”
Viktor E. Frankl, Man’s Search for Meaning
“What is to give light must endure burning.”
Viktor E. Frankl
“Ultimately, man should not ask what the meaning of his life is, but rather must recognize that it is he who is asked. In a word, each man is questioned by life; and he can only answer to life by answering for his own life; to life he can only respond by being responsible.”
Viktor E. Frankl, Man’s Search for Meaning
“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”
Viktor E. Frankl, Man’s Search for Meaning
“In some ways suffering ceases to be suffering at the moment it finds a meaning, such as the meaning of a sacrifice.”
Viktor E. Frankl, Man’s Search for Meaning
“So live as if you were living already for the second time and as if you had acted the first time as wrongly as you are about to act now!”
Viktor E. Frankl, Man’s Search for Meaning
“For the first time in my life I saw the truth as it is set into song by so many poets, proclaimed as the final wisdom by so many thinkers. The truth – that Love is the ultimate and highest goal to which man can aspire. Then I grasped the meaning of the greatest secret that human poetry and human thought and belief have to impart: The salvation of man is through love and in love.”
Viktor E. Frankl, Man’s Search for Meaning
“Life is never made unbearable by circumstances, but only by lack of meaning and purpose.”
Viktor E. Frankl
“It did not really matter what we expected from life, but rather what life expected from us. We needed to stop asking about the meaning of life, and instead to think of ourselves as those who were being questioned by life—daily and hourly. Our answer must consist, not in talk and meditation, but in right action and in right conduct. Life ultimately means taking the responsibility to find the right answer to its problems and to fulfill the tasks which it constantly sets for each individual.”
Viktor E. Frankl, Man’s Search for Meaning
“Forces beyond your control can take away everything you possess except one thing, your freedom to choose how you will respond to the situation.”
Viktor E. Frankl
“Happiness cannot be pursued; it must ensue.”
Viktor E. Frankl, Man’s Search for Meaning
“We who lived in concentration camps can remember the men who walked through the huts comforting others, giving away their last piece of bread. They may have been few in number, but they offer sufficient proof that everything can be taken from a man but one thing: the last of the human freedoms — to choose one’s attitude in any given set of circumstances, to choose one’s own way.”
Viktor E. Frankl
“If there is meaning in life at all, then there must be meaning in suffering.”
Viktor E. Frankl
“The pessimist resembles a man who observes with fear and sadness that his wall calendar, from which he daily tears a sheet, grows thinner with each passing day. On the other hand, the person who attacks the problems of life actively is like a man who removes each successive leaf from his calendar and files it neatly and carefully away with its predecessors, after first having jotted down a few diary notes on the back. He can reflect with pride and joy on all the richness set down in these notes, on all the life he has already lived to the fullest. What will it matter to him if he notices that he is growing old? Has he any reason to envy the young people whom he sees, or wax nostalgic over his own lost youth? What reasons has he to envy a young person? For the possibilities that a young person has, the future which is in store for him?No, thank you,’ he will think. ‘Instead of possibilities, I have realities in my past, not only the reality of work done and of love loved, but of sufferings bravely suffered. These sufferings are even the things of which I am most proud, although these are things which cannot inspire envy.’ “From “Logotherapy in a Nutshell”, an essay”
Viktor E. Frankl, Man’s Search for Meaning“By declaring that man is responsible and must actualize the potential meaning of his life, I wish to stress that the true meaning of life is to be discovered in the world rather than within man or his own psyche, as though it were a closed system. I have termed this constitutive characteristic “the self-transcendence of human existence.” It denotes the fact that being human always points, and is directed, to something or someone, other than oneself–be it a meaning to fulfill or another human being to encounter. The more one forgets himself–by giving himself to a cause to serve or another person to love–the more human he is and the more he actualizes himself. What is called self-actualization is not an attainable aim at all, for the simple reason that the more one would strive for it, the more he would miss it. In other words, self-actualization is possible only as a side-effect of self-transcendence.”
Viktor E. Frankl, Man’s Search for Meaning

*MKs Support Gush Etzion Building Projects at Oz V’Gaon Event*

Ofir Akunis, Eli Yishai, regional leaders flock to support construction in
Judea- Samaria; say Israel will prevail over building freeze.

Racheli Frenkel at Oz veGaon: Be joyful on the holiday for our boys too

Musical Hallel at Oz V’Gaon on Sunday- photo essay by Gershon Ellinson

You are all invited to continue and come to Oz V’Gaon with your family and friends.

For transportation to upcoming Friday lectures at Oz V’Gaon please register by contacting:

Jerusalem: Renee Margolis 052-329-4194. She will take your contact information. The mini-bus leaves from in front of the Inbal Hotel on Friday mornings. The exact pick-up point is the hotel periphery corner Rechove Jabotinsky at 8:25 AM. We were back at the hotel by 11:00 AM.

Follows  A Sweet dish ideal for a picnic at Oz V’Gaon.

Beetballs (Vegan, Gluten-Free)

I used golden beets because that’s what I had on-hand, but regular beets will lend your beetballs flecks of vibrant red. Increase the fennel and red pepper flakes for a more sausage flavor, and use hot smoked paprika for more smoky heat..

Beetballs could be used in just about any dish that calls for a meat substitute, though I don’t recommend cooking them in sauce. Heat them separately in the oven or microwave and then gently add the sauce just before serving–or do as I did for spaghetti and beetballs and pour the sauce over the beetballs. Because they contain no gluten, corn starch, xanthan gum, or other “sticky” processed ingredients, they can’t take a lot of stirring or moisture without falling apart, so please handle your beetballs with care.

Spaghetti and Beetballs


  • 1/2 ounce dried porcini mushrooms
  • 1 medium raw beet
  • 1/2 cup raw pecans, almonds, or other nuts (see note for low-fat alternative)
  • 1/2 medium red or yellow onion, coarsely chopped
  • 2 cloves garlic, chopped
  • 1 cup cooked chickpeas
  • 2 tablespoons ground flax seeds
  • 1 tablespoon nutritional yeast
  • 2 teaspoons oregano
  • 1 teaspoon smoked paprika (mild or spicy)
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon rubbed sage
  • 1/4 – 1/2 teaspoon fennel seeds
  • 1/4 teaspoon red pepper flakes (or to taste)
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon hickory smoked salt or Liquid Smoke (optional)


  1. Place the mushrooms in a small saucepan and add 1 cup of water. Bring to a boil and let simmer for 10 minutes. Remove the mushrooms with a slotted spoon and rinse them well and set aside. Strain the broth through a coffee filter or fine sieve and reserve it for later use. (Leftover mushroom broth can be used in any recipe that calls for vegetable broth.)
  2. While the mushrooms are cooking, put the nuts into a food processor and pulse to chop finely. Do not over-process–we want finely chopped nuts, not nut powder. Place the nuts in a large mixing bowl.
  3. Peel the beet and cut it into cubes. Add it to the food processor along with the reserved mushrooms, garlic, and onion and pulse to chop coarsely. Add the chickpeas and all remaining ingredients and pulse several times to chop the chickpeas, but do not turn it into a paste. All the individual ingredients should be recognizable. If you like to have “hairy” beet-balls, use the fine shredder attachment on your processor for the beets and add to ingredients in a later stage.
  4. Add the processor contents to the nuts and stir well to combine. If the mixture seems dry, add a tablespoon of the reserved mushroom broth. Allow the mixture to rest while you preheat the oven to 350F and line a baking sheet with parchment paper.
  5. Using a tablespoon or cookie scoop, measure out a heaping tablespoon of “dough.” Using damp hands, form it into a ball, squeezing lightly to compact it. If the dough seems too dry, add additional broth (this should not be necessary–you don’t want the dough to be too wet). Place the ball on the lined baking sheet and repeat with remaining dough. You should be able to make about 18-22 balls. If you like, flatten some of the balls to use in sandwiches or on pizza.
  6. Bake until the balls are brown and slightly crisp on the outside, about 35 minutes. (Flattened balls will take a little less time.) Allow to cool for a few minutes before serving.


I prefer these with pecans, and almonds are my second choice,  but for a lower-fat alternative, substitute cooked quinoa or millet. The mixture will be moister, and you should not need to add any broth. If it’s too moist, try adding another teaspoon of ground flaxseed and let it rest for a few minutes before handling.

Preparation time: 25 minute(s) | Cooking time: 35 minute(s)

Number of servings (yield): 4

Nutrition (per serving, using pecans): 227 calories, 108 calories from fat, 12.9g total fat, 0mg cholesterol, 750mg sodium, 397.4mg potassium, 23.4g carbohydrates, 7.9g fiber, 4.7g sugar, 8.3g protein, 6.8 points.

Nutrition (per serving, using quinoa): 169 calories, 38 calories from fat, 4.5g total fat, 0mg cholesterol, 751.6mg sodium, 386.5mg potassium, 26.6g carbohydrates, 7.3g fiber, 4.2g sugar, 8.2g protein, 5 points.

Post 23: Lymphedema Workshop for Breast Cancer Survivors, Monday, October 20th, 19:00 Activity at Hadadi–the Center for the Breast Cancer Survivor 10 Levi St., Baka: Perfect for Sukot Pumpkin/butternut squash chicken soup

This post is about nurturing, to warm us from the outside in:

Caregivers can forget to care for themselves and place their needs on the shelf. Only after the caregiver has taken care of his/her needs can the focus be on the ill relative. The caregiver has to be in tip-top shape.

For English please scroll down. Article is about a Lymphedema Management workshop offered by Hadadi in Baka. 

I am familiar with the organization as I availed myself of their Shiatzu treatment. They are also conducting now a program to train volunteer counselors to work with women in breast cancer treatment.

“מהי לימפדמה ומהן הדרכים למניעתה ולהפחית תסמיניה”

.הנכן מוזמנות להרצאה ותרגול לימפטי עם הגב’אסתר ברגמן

לימפדמה היא מצב של הצטברות נוזל לימפתי ברקמת העור עקב כשל בתפקוד המערכת הלימפתית וייתכן לאחר ניתוח בשד והוצאת בלוטות לימפה.

תכנית הערב:

20:00-19:00 – הרצאה – המערכת הלימפטית, מה קורה לה לאחר ניתוחהוצאת בלוטות לימפה, כיצד ניתן למנוע ולהפחית תסמינים של לימפדמה.

20:45-20:15 – תרגול של מסאז’ לימפטי, תרגילים אקטיביים לידיים והנחיותמעשיות למניעת לימפדמה ולהפחתת הנפיחות למי שיש לימפדמה.

אסתר ברגמן, B.P.T היא פיזיותרפיסטית מוסמכת ומומחית בטיפול לימפטי.

הפעילות מתקיימת בהדדי – המרכז למתמודדת עם סרטן שד

רח’ לוי 10,  בקעה

ביום שני, 20 באוקטובר, בשעה 19:00

מספר המקומות מוגבל ולכן נבקש לאשר השתתפות בטלפון או בדוא”ל:


.הדדי – המרכז למתמודדת עם סרטן שד

רח’ לוי 10, ירושלים

טל: 072-243-2333


להסרה מרשימת התפוצה, שלח/י דוא”ל לכתובת זו:

What is Lymphedema and how can it be prevented and ameliorated” 

You are invited to a lecture and lymphatic exercises with Ms. Esther Bergman

Lymphedema is a condition of localized fluid retention and tissue swelling caused by a compromised lymphatic system and sometimes appears after breast surgery with lymph node removal.


19:00-20:00 – Lecture – The lymphatic system, what happens to it after lymph node removal, how can we prevent lymphedema and reduce symptoms.

20:15-20:45 – Exercising lymphatic massage, active exercises for the arms and practical instructions for preventing and reducing the effects of lymphedema.

Esther Bergman, B.P.T is a trained and qualified lymphatic therapy specialist physiotherapist.

Activity is at Hadadi–the Center for the Breast Cancer Survivor

10 Levi St., Baka,

Monday, October 20th, 19:00

Limited space. Please RSVP by phone or e-mail:

Tel: 072-243-2333 

 Hadadi, The Center For The Breast Cancer Survivor

10 Levi St., Jerusalem, Israel

Tel:  972-72-243 2333

To donate:

Rachel Schitskovsky-Ivker

Executive Director

Hadadi, The Center For The Breast Cancer Survivor
10 Levi St.
Jerusalem 93628, Israel
972-72-243 2333

And a recipe to warm us from the inside out:

Holiday Pumpkin/Butternut Squash Pareve Soup


  • 1 small pumpkin (or 1 can of pumpkin puree)
  • 1 medium butternut squash (about 1 lb)
  • Butter or olive oil for brushing
  • Salt and  black pepper
  • 1 medium onion (chopped)
  • 1 celery stalk (chopped)
  • 2 carrots (chopped)
  • 3 garlic cloves (minced)
  • 6 cups chicken broth/or your own pareve broth
Step 2: Prepare Squash
Picture of Prepare Squash
  • To roast pumpkin and squash, preheat oven to 425 degrees Farenheit/ 220 degrees Centigrade.  Halve squash and remove seeds.  Wrap in foil and place on baking sheet.  Brush with melted or olive oil and season with salt and pepper.  Bake for 40 minutes, or until tender enough for the flesh to be scooped out with a spoon.
  • Another option is to sauté the pumpkin and squash.  To do this, peel and cube, and then cook until soft with the other vegetables (see next step)
 Step 3: Sauté Vegetables
Picture of Sauté Vegetables
Heat butter or olive oil over medium-high heat.  Sauté onion, carrot, celery and garlic until tender (about 10 minutes).  If you did not roast the pumpkin/squash, add cubes at the same time as other vegetables.  If roasted, scoop the pumpkin/squash into a pot once vegetables are tender.  Add 5 cups of chicken stock/pareve broth and bring to a boil. Reduce heat, cover and let simmer for 30 minutes.
 Step 4: FInish Soup
Picture of FInish Soup

Remove from heat and then puree soup in an immersion blender until smooth.For a chunkier soup, set aside some of the veggies to incorporate after the rest of the soup is pureed.   Add more chicken stock/pareve stock until the soup is almost the consistency you want. Season to taste. Or alternatively, process the mixture through the medium blade of a food mill. Return to the pot, and heat slowly. If the soup needs more flavor, add another teaspoon of salt. Serve hot with garnishes, if desired. Can be topped with sour cream for dairy meal.

Much thanks to Ina Garten. Read more at:

Suggested spices: curry or chili powder, Cinnamon or nutmeg gives it a more holiday taste.

22nd Post: News from Greer Cushman as reported in The Jerusalem Post: Women’s Walk with Anna Halprin Monday, October 27, Klara LaVine’s Dilly Beet and Carrot Salad


News from Greer Cushman as reported in The Jerusalem Post:


the women’s interfaith organization headed by Elana Rozenman , will host a Women’s Walk with Anna Halprin , the renowned American avant-garde pioneer of postmodern dance. On Monday, October 27, Jewish, Christian, Muslim and Druse women will walk together slowly and silently along the Goldman Promenade in Armon Hanatziv, with every step dedicated to peace. The walk will conclude at the amphitheater, where Halprin will lead participants in dance and movement. Aside from the unique opportunity to experience the serenity and expansive beauty of the promenade, this is also a chance to gain a better understanding of the outlooks of women of different faiths who are interested in bringing peace to the region.

Halprin’s husband, Lawrence, who died five years ago, was an influential, award-winning American landscape architect, designer and teacher, and a co-designer of the Haas and Goldman Promenades.

The walk is as much in his memory as it is a united quest for peace.

Halprin and his wife collaborated in exploring common areas between choreography and the manner in which public space is used by people who take advantage of it.

The meeting place for the start of the walk is the Haas Promenade parking lot at 3 p.m. sharp.

The Women Laugh and Sing Together: What does TRUST aim to do?

The women laugh and sing together. They visit each other’s homes and they learn about each other’s religions. They participate in each other’s religious festivals and they make pilgrimages together to the holy places. They are Palestinians and Israelis, Jews, Muslims and Christians, and they work side by side for peace and reconciliation in Israel and Palestine – This land is for everybody, they say, and we shall live and exist here together.

Trust – Emun. (meaning the same in English and Hebrew) is one of many peace groups in Israel. It started during the Lebanon war in 2006 and turns solely to women.

We live in a world dominated by men, Elana Rozenman and Rula Salameh say. Men talk, men decide, men are heads of family and men dictate the conditions for women and children. In Trust – Emun we introduce the female way of thinking and acting. Here the women are given a possibility to get to know each other and talk to each other across religious and national borders. We are mothers, daughters, sisters and wives, and we all have the same goal: that our children shall grow up in a world without violence and hatred. We don’t want to send our sons out into war

Rula and Elana – two women, one Muslim, one Jew one Palestinian, one Israeli. They come from two worlds, which we daily meet in media, but then it almost always is about hatred, violence and revenge. That Rula and Elana and many other Palestinians and Israelis work side by side in different peace projects is hardly ever mentioned. But peace groups exist and they are many. And this is where hope for a better future for everybody is.

Rula has worked with different peace projects in Jerusalem and on the West Bank for many years. She has a high university degree, she was one of the initiators of the Palestinian radio after the Oslo Agreement in 1993, and she has as a journalist covered the political situation in the Middle East many times. At the moment she is working on a film about non-violence in Palestine, to be shown in schools, at festivals and hopefully on TV. She is divorced and has an 11-year-old son who, as she says, is very proud of his mother’s engagement in creating peace.

My whole family supports me, she says. I grew up in a home with Jewish friends and I know that we below the surface and behind all conflicts are similar to each other.

Elana originally comes from the United States but is married to an Israeli and has lived in Jerusalem for many years. She is a trained social worker and has many years experience as a therapist, both in the U.S. and in Israel.

The turning point of her life came when the violence hit her own family and her 16 year old son was caught between two suicide bombers in the middle of Jerusalem.

I was laying on a mattress beside him in the hospital for many months while he was fighting for his life, she says. That is something no mother should have to experience

Elana’s son survived and today he is married and the father of twins. But he has got wounds both on his body and in his soul that he will have to live with for the rest of his life. Like many others in this divided and violent part of the world.

Elana could have chosen to let sorrow and bitterness rule the rest of her life. She could have, as so many other people in the Holy Land, focused on all the evil that “the others” had caused her and her family. But instead she chose to begin working for peace, and a couple of years ago she started Trust – Emun. That the surgeon who operated on her son was a Palestinian she interpreted as the finger of God.

Rula and Elana are deeply religious. Rula is a Muslim, Elena is an Orthodox Jew, Rula prays five times a day, Elana follows the Jewish commandments and the Jewish traditions. Both mean that the religious dimension must be included in all peace work. Elena has always been interested in a dialogue across the religious borders.

We live in a country where everybody defines himself or herself based on religious belonging, they say. Here you are a Moslem, a Jew or a Christian either you are a believer or not.

The women in Trust – Emun learn about each other’s religions. They have study groups and they visit each other’s holy places. Sometimes they invite an imam or a rabbi to explain and interpret the holy texts. Now and then a group of teenagers gather to ask a priest or an imam or a rabbi about the Koran or the New Testament or the Hebrew Bible.

Sometimes we do simple things like going window shopping together, Elana says, but we have also arranged courses in self-defense and make-up, and we have groups where mothers meet together with their children. We form bonds of friendship and attend each other’s weddings, mourn when someone has lost a relative, and rejoice when someone has a new baby.

Trust – Emun does not work politically and there are no political questions on the agenda. But politics cannot be avoided in a country so infected with conflicts – politics are here and now and everywhere.

We use an endless amount of time in applying for permits for the Palestinian women to come to Jerusalem, Elana says. We also discuss what might have happened when a Palestinian woman doesn’t turn up or comes too late because Israeli security guards have stopped her.

The Palestinian women almost always must ask permission from their families to be able to take part in Trust – Emun work, and not everybody gets it. It also takes courage and strength to associate with ”the others” and form bonds of friendship across the borders. It also happens that the Jewish women are looked upon with distrust in Jewish circles.

I have friends who don’t understand my engagement in Trust – Emun, Elana says. The leftists mean that I should go out into the streets and demonstrate instead, the rightists wonder why I meet and discuss with “the others” at all. But to me and to the others in Trust – Emun the peace work is all about trust. We cannot change ourselves or the world around us until we believe in and trust each other.

The Palestinian women learn that there are many kinds of Israelis and the Israeli women learn that also Palestinian mothers wish for their children to grow up without hatred, says Rula.

Translated from Swedish by Ulla Terling-Hasán


THE ARENA was this week the venue for a major event to mark the end of the mourning period for late Shas spiritual leader, Sephardi chief rabbi and much admired scholar Ovadia Yosef . Later this month, the Arena will host its first international gala when it becomes the new venue for the Christian Embassy’s annual Feast of Tabernacles.

It appears that everyone is abandoning the Jerusalem International Convention Center in favor of the Arena, although the convention center is more easily accessible and better positioned for entry into and exit from Jerusalem. It’s also within easy walking distance of some half-dozen hotels.

When Yosef was alive, Shas used to have its major national rallies at the Ramat Gan Stadium, and when it wasn’t aiming for a mega attendance, opted for the convention center. However, this week the center was hosting Machon Meir, which was celebrating its 40th anniversary on the same day that admirers and disciples of Ovadia Yosef were honoring his memory at the Arena.

International Christian Embassy Jerusalem media director David Parsons noted that for the past 33 years the ICEJ hosted its Feast gathering in the convention center, with thousands of Christians from many countries attending. Parsons credited Mayor Nir Barkat with being “particularly encouraging about moving the Feast of Tabernacles to the new Arena, offering the Christian Embassy the privilege of hosting the first major international gathering in the new facility.””

Perfect to prepare ahead of time for your Sukah: Klara LaVine’s Dilly Beet and Carrot Salad

Dill (fresh or dried)
Honey, agar nectar, sugar, or sucanat
Garlic powder
Pepper (ideally freshly ground, but optional)
1. Boil or roast your beets whole and un-peeled, until completely soft.2. Peel beets and grate.3. Peel and grate raw carrots.4. Heat up a little oil in a frying pan; add carrots and saute until they change color. Remove from stove when some carrots start browning.5. Mix carrots and beets. Add a drop of honey or other sweetener and a drop of oil.

6. Add a little salt, a little garlic, and lots of dill.

7. Mix well, taste, and add more honey, salt, garlic, or dill as needed.

8. Add freshly ground pepper to taste.

9. Serve cold.


Post 21: Israel Food buying Co-op: Get ready for a Balagan, frozen non-dairy tofu recipe and cookie non-dairy tofu recipe

The linking element in this blog is economy in purchasing and economy in sugar in-take (see recipes below).

My family is a member in a food buying club. It’s call “Scunati” (neighborhood). Joining was my idea. The member in the Jerusalem Scunati clubs are Dati (Charedi and Religious Zionist), but all are welcome. They are situated in those neighborhoods in Jerusalem. The Scunati’s goal (as heard on the tape, is to provide simple nutritious staples to parents of large families in the areas served. Several hundred families are members, of our “cell”, though less than fifty families buy during any given week. Our group is in Nachlaot. I just stumbled upon it one Wednesday evening, the regular day for order pick up. I saw children dragging shopping wagons and asked a few questions. Signing up was easy and did not cost anything.

I understand there is a similar group on Tackamoni Street in Geula, one in Baka, and one off of Shifte Ysrael in Meah Shearim.

In a week or two after I signed up, the “Scunati  (neighborhood) manager’s automated dialing system called and my husband and I were offered a tape message of the produce and stock items that were offered that week and amount in kilpgrams and price, which can vary according to market fkuctuations. We punched in the number for”English”, and the tape began to roll.

The range of produce is seasonal, apples to watermelon.  Some of the minimum quantities are quite high. You may not want a kilogram of eggplants. The prices are about 20% less than similar quality in the shuk, because of the number of people ordering.  If you like to pick out your produce this buying club is not for you. The items are not organic. Each cheaper item is usually sold in about 2 – 4 kilogram amounts. If you get to the collection point early, then the selection is fresher than if you come later on in the evening. You don’t want to order one . No Problem. Just ignore the phone.

The collection spot is in the courtyard of a small Yeshivah. On Wednesday evening, the day of distribution, the plastic produce filled units are piled up neatly. Delivery works on the honor system, which means no-one examines your wagon when you pay. There are always carriages and children underfoot. There’s also a dash to pick up your sheet order, which doesn’t always correspond to your telephone order. Most of the, when you don’t see and hence are missing an item on your print-out, you pay and get credited for it for a subsequent week.

This could be a turn-off, but I don’t mind as I know the regulars already. I don’t let the eight-year olds squeeze ahead of me on the line. Our group are chareidim from Nachlaot and us. Yiddish and Hebrew sprinkle the air. I know the children of English speakers. They help me find some items on my list when the Hebrew eludes me. It is helpful if  you are familiar with basic staples in the supermarket.

After arriving home I remarked to my son-in-law about the profusion of kids,  strollers and boxes strewn around. He told me a story about Rav Mendel. Still getting to the relevance.

I don’t know if you have to live exactly in the neighborhood to join. My impression is that you don’t have to. The offerings may vary from group to group. I just have settled in with this group and see no reason to change.

In sum, the manager has a book with the lists of orders that were filled for the current week, arranged alphabetically by family name. One picks up the order paper and walks around the courtyard to fill one’s shopping wagon. Then one returns to the manager and pays. If there is a disparity and your order is not complete you pay the amount on the sheet and you are credited for the next week on the order paper and in the manager’s records.

For our family it is a win-win situation. The collection point is about two blocks from our apartment. We are generally in and out in less than half an hour.

We are notified by cell-phone if the delivery of the produce is delayed and we set out later. However, before the holidays the delay is not announced and the wait can take as long as 45 minutes. The crowds make collection difficult. I take a flashlight to get a good look at the bottom on the boxes. You learn after a few weeks which items are worthwhile and which fetch a better price elsewhere. The best buys are the root vegetables and basic fruits. There is nothing fancy in the basket. Canned and frozen meat and chicken items are offered in bulk. as well as disposable paper items. The quality is acceptable for those whose diets permit salt, sugar and white flour. If you are on a tight budget there are basics for your pantry to be found here.

During the holiday season, vouchers to clothing stores are offered. The vouchers offer 30% discount for mens’ and boys’ clothing and shoes. If you want more details, leave a comment or show up in the places described on Wednesday at 7 PM.

Recipe 1: Homemade Vegan Yogurt (Tofu frozen yogurt)


Make frozen soy yogurt at home for a fraction of the price with silken tofu. Also the recipes do not contain sugar as found in commercial yogurt.


  • 6 ounces silken tofu
  • 1 whole banana, cold or 49 grams dried banana
  • 4 tbsp plant-based milk (ie. rice milk)
  • 2 tbsp lemon juice
  • 2 tbsp pure maple syrup or agave or dried blue berries soaked in vanilla bourbon
  • tablespoon of almond butter
  • tablespoon of coconut oil


Combine all ingredients in a blender, whizzing until smooth and creamy. Taste, adding more sweetener as desired. (Agave or other syrup sweetener may be substituted for the maple).  I used a food processor. The result was not very satisfying*

*Put the mixture in the freezer and take it out after about an hour as the coldness helps. If you are trying to eliminate dairy in stages, you can add equal amounts of plain  or goat yoghurt  and rice milk and place back into the freezer. I found that combination tasty as the dominate taste was the yoghurt. Any reserves should be kept frozen and taken out about an hour before planned use. This will allow the tofu block to defrost. Best also to freeze in portion size containers.

Add in fresh fruit such as strawberries, blueberries or more banana for fruit-flavored non dairy yogurt before freezing.

Recipe 2: Tofu rice-milk chews: This is ideal if you want a snack for a family member or yourself with diabetes.


Makes: 16 servings

Active Time: 30 minutes

Total Time: 2 hours (including cooling time)


  • 3 cups oat granola-no sugar oil free (containing Oat flakes, polydextrose ( sugar derivative but not sugar), fibrulin, almonds, coconut, and raisins
  • 1/2 cup chopped walnuts, (about 2 ounces)
  • 1 cup/ 8 oz / 225 gr unsweetened cooked grain cereal, (oats, barley, rye, millet amaranth) toasted and dry
  • 1/2 cup dried blueberries/dry prunes
  • 1/4 cup all-purpose flour or weigh out a cup and save for later 40 gr each buck-wheat, spelt and rye
  • 1/2 teaspoon salt
  • 12 ounces silken tofu, drained (about 1 1/3 cups)
  • 2 large eggs
  • 1/2 cup canola oil/ or of  cooked fruit or combination
  • 1 tablespoon vanilla extract
  • 2 tablespoons freshly grated lemon zest
  • 1/8 cup flax-seed
  • 1/8 cup flax-seed meal
  • 1/2 cups 45% chocolate bits
  • 1 tablespoon cinnamon
  • Makes 34 cookies


  1. Preheat oven to 350°F/. Baking Paper Line and Coat a large (15 1/4-by-10 1/4-inch) jellyroll-style pan with cooking spray.
  2. Combine granola, cooked, baked  dried cereal,  flour, flax seeds, meal nuts, cinnamon and salt; stir to combine.
  3. Meanwhile, puree tofu, eggs,  Add oil/fruit mixture, vanilla, prunes and lemon zest in a food processor or blender until lumpy, not smooth, scraping down the sides as needed. Taste will be only a bit sweet.
  4. Make a well in the center of the oat mixture; fold the tofu mixture into the flour mixture until combined. Spread evenly in the prepared pan or make into cookies of 35 grams. Sprinkle a few chocolate chips on each cookie.
  5. Bake until firm in the center and golden brown, 35 to 40 minutes. If they are cookies after 20 minutes turn to brown of second side. Let cool completely in the pan on a wire rack before cutting into bars with a sharp knife.


  • Make Ahead Tip: Individually wrap in plastic and keep at room temperature for up to 5 days or freeze for up to 1 month. Thaw at room temperature or remove plastic, wrap in a paper towel and defrost according to your microwave’s directions.
  • These really look like cookies. They were very satisfying and a diabetic will love them.


Continue reading Post 21: Israel Food buying Co-op: Get ready for a Balagan, frozen non-dairy tofu recipe and cookie non-dairy tofu recipe