Jewish women

The Truth About Dairy: Setting the Record Straight Just in Time for Shavuos

Walk into just about any coffee shop and you will be inundated with regular milk alternatives: almond, soy, oat, or even goat milk are among some of the most popular options. As we begin to discover more about our digestive systems and how our bodies react to different foods, we are adjusting our diets to meet our needs. And the food industry is adjusting with us – ergo the coffee shop barista juggling five different kinds of milk! And while we applaud this level of body awareness, we rarely recommend cutting out entire food groups unless you have a real aversion.

As Shavuos gets closer and we begin to bookmark recipes for everything from cheesecake to blintzes to quiche, we think it’s time to debunk the myths around dairy consumption and set the record straight once and for all. 

While dairy (and cow milk specifically) has been expertly marketed to promote an increase in bone health, there are many recent studies that prove otherwise. In fact, certain studies showed that increased consumption of milk actually had the opposite effect as it is an acidifying animal protein. Those who consumed the most calcium in each study were often found to be more at risk for bone fractures. So, if you have your bone health in mind as you pour regular milk into your smoothie, you may want to rethink your motivations.

Not only that, but with studies showing that 60% of people are lactose intolerant, meaning that the body is unable to digest the sugar typically found in milk products, it might make sense to reexamine your diet and see if dairy is adversely affecting your health. If dairy is having negative effects on your body and your digestion, it may be worth cutting it out. 

And if you do have a hard time digesting dairy, you can opt for dairy products that are low in lactose. Kefir, hard cheeses, or Greek yogurt are all great low-lactose options. Even if your body struggles to digest high-lactose foods, cutting out dairy completely may not be the answer for you! Low lactose alternatives may be enough to make all the difference. 

At the same time, it’s important to keep in mind that moderate dairy consumption is a good source of calcium, protein, and vitamin D. So, if you aren’t averse, we wouldn’t necessarily suggest omitting it from your diet as it can provide you with a lot of added benefits. Especially with a holiday like Shavuos coming up, this is not the time to unnecessarily cut out dairy! Instead, determine if you require low-lactose options or if your body can handle high-lactose dairy products. Adjust your Yom Tov menu accordingly and enjoy the holiday! 

If you are looking for a summery dairy dish that contains less lactose, consider this Arugula, Watermelon, and Feta Salad:

Arugula, Watermelon and Feta Salad

Recipe Courtesy of Ina Garten


1/4 cup freshly squeezed orange juice

1/4 cup freshly squeezed lemon juice (2 lemons)

1/4 cup minced shallots (1 large)

1 tablespoon honey

1/2 cup good olive oil

1 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

6 cups baby arugula, washed and spun dry

1/8th seedless watermelon, rind removed, and cut in 1-inch cubes

12 ounces good feta cheese, 1/2-inch diced

1 cup (4 ounces) whole fresh mint leaves, julienned


  1. In a small bowl, mix together the orange and lemon juices, shallots, honey, salt, and pepper. Add the olive oil slowly, stirring constantly. Keep covered in the refrigerator if not using within the hour. 
  1. Toss the arugula, watermelon, feta, and mint in a large bowl and drizzle with dressing to coat the greens lightly. Adjust seasoning and serve immediately.

By: Miriam Herst

Originally published on COLlive, June 4, 2019


Healthy Eating During Passover: How One Week Can Set the Tone for Your Year-Round Habits

While every Jewish holiday has the potential to send even the most prepared hostess into a tizzy of planning and cooking, Passover is perhaps the most stressful of them all. This 8-day long holiday brings lots of family time, even more pressure than usual to have a meticulously clean home, and the added stress of menu planning when half of our go-to ingredients are off-limits. While healthy eating might feel like the last added stressor you want to engage with right now, Passover is actually the ideal time to practice mindful food habits. This springtime holiday easily allows for a lot of healthy approaches and is a great opportunity to get into a more conscious headspace when it comes to your food.

Healthy Eating During Passover: It’s Easier Than You Might Think

The truth is, it isn’t really that hard to eat healthfully on Passover because the restrictions force us to be mindful about what we’re putting into our bodies. Suddenly, grabbing a sugary candy bar at the drugstore isn’t an option and we have to plan our meals out in advance. Processed foods that are kosher for Passover are harder to come by and can get pricey fast. It’s much easier and affordable to depend on healthier, unprocessed foods to make up the bulk of our diet. And while there are some restaurants that offer kosher for Passover food, we spend most of our meals eating at home. That makes it easier to control the ingredients that go into each recipe. 

Healthy “Snacks on the Go”

String cheese, cut up fruits and vegetables, hard boiled eggs, and nuts are all healthy snack options to consider during Passover. And this is an ideal opportunity to get in the habit of opting for healthy snack options in general. Take note of how your body feels when you are fueling yourself with mostly whole foods and consider allowing your Passover eating habits to set the tone for the rest of the year.

Make Sure to Stay Hydrated!

While it’s important to stay hydrated year-round, make sure to be extra mindful with your water intake throughout Passover. A matzah-heavy diet can use as much help as it can get, and water will keep your food moving through your body at a healthy pace. 

Indulge in Your Bubbe’s Signature Passover Dessert

Choosing healthy snacks and making mindful eating choices is good practice in general. But that doesn’t mean that you can’t indulge, too! Stock up on bars of dark chocolate to satisfy your sweet tooth and keep an eye out for berries, dried fruit, and sorbet at the grocery store. You can also allow for occasional indulgences like flourless chocolate cake, macaroons and anything your grandmother bakes once a year for the holiday. Breaking up protein and vegetable-heavy meals with sweet options will allow you to avoid food boredom. And when it comes to a holiday where matzah is the main food group, boredom can set in quickly!

Be Mindful of What You Are Eating:

Lastly, consider using this holiday as a chance to start taking note of what you are putting into your body. It can be easy to mindlessly snack and lose track of what you’re eating, not notice when you feel full, and keep on eating in an attempt to feel satisfied. By taking note of what you are eating and writing everything down, you can ascertain how certain foods make you feel. This will allow you to take what’s working from your Passover diet and apply it to your routine year-round. 

Quinoa “Hummus” Recipe 

from Naomi Nachman’s Perfect for Pesach Cookbook


1 cup cooked quinoa 

1/2 cup pine nuts

2 cloves garlic, crushed

juice of 1 lemon (2-3 Tablespoons)

1/2 teaspoon salt

1/2 teaspoon cumin

1 Tablespoon olive oil

1/4 cup water

1 Tablespoon olive oil, for garnish

1 Tablespoon parsley, finely chopped, for garnish

paprika, for garnish 


  1. Place quinoa and pine nuts into the bowl of a food processor fitted with the “S” blade. Process until just blended.

2. Add remaining ingredients; continue to blend. Scrape down the sides and blend again, for approximately 30 seconds. Do not over-blend or the mixture will become gummy. 

3. Transfer to a serving bowl. Garnish with olive oil and chopped parsley; sprinkle with paprika. 

***Prepare ahead! Store in an airtight container in the fridge for up to a week. 

By: Miriam Herst

Purchase Naomi’s cookbooks from: