SHAVUOT – The Seven Species – produce of the Land of Israel.

For Ashkenazi Jews, kreplach and blintzes are as traditional at Shavuot as apples and honey are for Rosh Hashanah. In Russia and Eastern Europe, milk and dairy products were plentiful in spring so cheese, eggs and cream were key ingredients in Shavuot cooking. Kreplach and blintzes stuffed with cheese and kugels heavy on eggs and butter were rich, sweet and filling.

According to Alfred J. Kolatch in The Jewish Book of Why, one explanation for eating dairy dishes is that the words in the Song of Songs "honey and milk under thy lips" imply that like milk products and honey , the words of the Torah are pleasant and good for our spirits.

Shavuot is known as The Feast of the Harvests and the days of the "first fruits." In addition to dairy dishes, the real foods for this holiday are also wheat and barley, often overlooked . In Biblical times, the late springtime agricultural festival was a celebration for the harvesting of the new wheat crop. Before the fall of the Temple, thousands of Jews travelled from the countryside to Jerusalem with thanksgiving offerings. The High Priest, representing the Jewish people, placed twin loaves baked from the newly harvested wheat on the alter. Families arrived carrying baskets laden with bikurim, the "first fruits," bringing it to the Temple with great ceremony and rejoicing. Thus, in addition to the customary dairy foods, dishes prepared with wheat and barley and fruits are also in keeping with Shavuot. The Seven Species, wheat, barley, grapes, pomegranates, figs, olives and honey were indigenous to the Land of Israel. and the produce was harvested throughout the spring and summer seasons. Dishes such as Israeli Melon Soup with Halvah, chewy Wheatberry-olive salad, Mushroom, Barley and Cilantro Pilaf, Stuffed Grape Leaves and Figs and Apricots in Honeyed Wine, emphasize the "Seven Species" that Israel was famous for.

In Israel, Shavuot meals are set on a table decorated with leafy branches and flowers, a custom that would bring a fresh look to our dining tables. According to ancient tradition, Mount Sinai was once a lush green mountain but it is also a symbol recalling the masses of farmers and country folk who made the long journey to Jerusalem to give thanks at the Temple.

Nutritionists encourage us to eat more grains and fresh produce. The "Seven Species" recipes below are healthy, nutritious and sparkle with fresh herbs of the season.

Israeli Melon Soup with Halvah (dairy)
serves 4 - 6

Halvah is a sweet confection made of ground sesame seeds and honey. It’s available in most supermarkets and Middle Eastern stores.

4 cups diced seedless watermelon
1 1/4 cups crumbled halvah
1 cup low fat vanilla yogurt
2 teaspoons grated fresh ginger
2 tablespoons honey, warmed or to taste
1/2 cup golden raisins

In a food processor, place the melon, halvah, yogurt, ginger and 1 tablespoon honey. Process until smooth. Pour into a bowl. Sweeten with more honey if desired. Stir in the raisins. Serve chilled.

approx. nutrients per serving: calories – 258 protein – 7g carbohydrates – 45g

fat – 7g cholesterol – 2mg sodium – 86mg

Wheatberry Olive Salad (pareve)
serves 4 - 6

1 cup wheatberries
1 cup oil cured pitted black olives, quartered
1 scallion, white and green parts, thinly sliced
1 cup diced red bell pepper
1 cup chopped Italian parsley
1/2 cup chopped fresh mint leaves

Dressing: 1/4 cup fresh lemon juice
1/4 cup olive oil
2 teaspoons dijon mustard
salt and fresh ground pepper to taste

Rinse wheatberries. Place in a bowl and cover with cold water. Soak overnight at cool room temperature. Drain well. Transfer to a medium saucepan. Cover with water to come about 1/2-inch above berries. Bring to a boil over medium heat. Cover and reduce to simmer. Cook 1 hour or until wheatberries are tender and slightly chewy. Drain. Cool slightly. Fold in the olives, scallions, red bell pepper, parsley and mint.

Whisk together the lemon juice, olive oil and mustard. Season to taste with salt and pepper. Pour over the wheatberry mixture and fluff up with a fork. Adjust seasoning. Serve warm or at room temperature.

approx. nutrients per serving: calories – 225 protein – 4g carbohydrates – 29g

fat – 11g cholesterol – 0mg sodium – 145mg

Barley and Cilantro Pilaf (meat)
serves 4

For a pareve dish, substitute vegetable broth for chicken broth.

3/4 cup pearl barley
1 3/4 cups low sodium chicken broth
1/4 cup olive oil
1 medium onion, diced
1 1/2 cups white mushrooms, coarsely chopped
1/2 teaspoon minced garlic
1/4 cup chopped cilantro, packed
salt and lemon pepper seasoning or to taste

Rinse the barley until water remains clear. Drain. Place in a saucepan with the chicken broth. Bring to a boil over medium heat. Cover and reduce heat to simmer. Cook for 20 minutes or until liquid is absorbed and barley is "chewy" tender. Set aside.

In a medium saucepan, heat 2 tablespoons oil over medium heat. Add the onion and cook until soft, about 10 minutes. Stir in the mushrooms and garlic. Cook, stirring, for a few minutes until the mushrooms lose their raw color. Add the remaining olive oil, barley, and cilantro. Season to taste with salt and lemon pepper seasoning.

approx. nutrients per serving: calories – 274 protein – 6g carbohydrates – 31g

fat – 15g cholesterol – 2mg sodium – 53mg

Easy, Stuffed Grape Leaves (dairy)
makes 24-26

Packaged rice pilaf mix and storebought pesto cuts down on lengthy preparation time. I find the Krinos brand of grape leaves contain mostly large, unbroken leaves making it easy to work with..

1 (1 pound) jar grape leaves in brine
1(6.75 ounce) rice pilaf mix
2 tablespoons olive oil
1 small onion, finely chopped
1 teaspoon minced garlic
1/2 cup chopped fresh dill, packed
3 rounded tablespoons pesto*
2 tablespoons toasted sesame seeds
3/4 cup water
3/4 cup olive oil
2/3 cup fresh lemon juice
1 teaspoon ground cumin

*to make pareve, use pareve pesto or substitute 1 cup chopped mixed herbs such as basil and parsley.

Rinse the grape leaves under cold running water. Separate gently and place in a large bowl of cold water. Soak for 10 minutes or longer to help remove some of the salt.

Cook the pilaf mix according to package directions. Set aside.

Heat the oil in a large saucepan over medium heat. Add the onion and garlic and cook until onion is softened, about 10 minutes. Do not brown. Remove from heat and add the rice pilaf, dill, pesto and sesame seeds. Mix well.

Pat grape leaves dry with paper towels. Set any torn leaves aside. Place one leaf at a time on a board, vein sides up. Place a rounded tablespoon rice mixture at the center bottom of each leaf. Fold in the sides, then roll up tightly from the bottom like a jelly roll. Place seam side down on a plate. Repeat with remaining filling and grape leaves.

In a small bowl, whisk together the water, olive oil, lemon juice and cumin. Pour about 1/4 cup mixture on the bottom of a large pot. Line bottom of pot with the torn grape leaves. Place stuffed grape leaves in pot, seam side down, packing tightly together. If too many for one layer, separate layers with more torn leaves. Pour remaining oil and lemon mixture over. Cover with a heatproof plate to keep stuffed leaves in place during cooking. Bring to a boil over medium heat. Cover. Reduce to simmer. Cook for 25 minutes or until the leaves are tender. Serve warm or at room temperature.

approx. nutrients each stuffed grape leaf: calories – 67 protein – 1g

carbohydrates – 5g fat – 3g cholesterol – 1mg sodium – 264mg

Apricots and Figlets in Honeyed Wine (pareve)
serves 4 – 6

1 (10 ounce) package dried black mission figlets
2 cups dried apricots
1 1/2 cups white wine (such as Chablis or Chardonnay)
2 tablespoons honey
1/2 lime, thinly sliced
1/2 teaspoon ground cardamom
1/2 cup walnut halves, each cut in half
seeds of 1 pomegranate in season (optional)

Place figs, apricots, wine, honey, lime and cardamom in a saucepan. Stir and bring to simmer over medium heat. Cover, reduce to low heat and cook 15 minutes. Cool in pan. Cut a slit down the side of each fig inserting a piece of walnut. Transfer apricots, figs and liquids to a serving dish. Scatter pomegranate seeds over (optional) Serve warm or chilled. If desired, top with a swirl of whipped cream for a dairy meal or non-dairy whipped topping for a meat meal.

approx. nutrients per serving: calories – 392 protein – 5g carbohydrates – 72g

fat – 6g cholesterol – 0mg sodium – 11mg

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