It is days after potatoes, matzoh and endless multi-course meals. Many made resolutions to cleanse, diet and lose those pounds before cheesecake and pastas we celebrate Shavuot with.
Meet Tanya Zuckerbrot MS, RD, a NYC-based Registered Dietitian, bestselling author The F-Factor Diet, and creator of F-Factor. Zuckerbrot’s success is based on having clients “live” on a long-term food program that is adaptable to eating out, not exercising much and even drinking a glass of wine. The key is measuring fiber intake daily, eating GG crackers, berries and measuring protein.
Many clients are kosher and want to make Schlissel Challahs while staying on any of the phases her program offers.
“Over the years I’ve had so many clients request a high-fiber challah recipe. Like myself, they grew up on challah, and I knew it was important for them to have a recipe that honored their Jewish heritage—and their diet,” said Zuckerbrot.
F-Factor Challah Bread Recipe
Ain’t no CHALLAH-back BREAD, this whole wheat loaf is #FFACTORAPPROVED!
INGREDIENTS (serves 16):
• 1 packet instant yeast (2¼ tsp or 7g)
• ¾ cup warm water (~110 F°)
• 1 tsp stevia, or other nonnutritive sweetener
• 2 large eggs (plus 1 for glazing)
• ¼ cup Sukrin Fiber Syrup Gold
• 1 tsp vanilla extract
• 1 tsp cinnamon
• ¼ cup canola oil
• 1 cup whole wheat flour, sifted
• 1½ cups bread flour, sifted
• ½ cup wheat bran
• 1½ tsp salt
1. Preheat oven to 150 F° and prepare a large mixing bowl by coating lightly with nonstick cooking spray. Set aside. Prepare 1-2 cookie sheets by lining with parchment paper and set aside as well.
2. In a medium mixing bowl, prepare the yeast by combining with warm water and stevia. Let mixture sit for about 10 minutes, until it becomes foamy. If mixture doesn’t foam, start over, with either warmer or colder water.
3. Stir in the 2 eggs, Sukrin, vanilla, cinnamon, and oil to the foamy mixture in the bowl. Mix well.
4. Once combined, make sure flours are well sifted (especially the whole wheat one which is denser) and add the flours and wheat bran, half a cup at a time, alternating whole wheat, wheat bran and bread flour. After the flours, add the salt, mixing to combine. Knead in between until your dough is smooth and stretchy and not too sticky, or about 10 minutes.
5. Turn oven off. Transfer dough to the prepared greased larger bowl and place in a warm place (i.e. your now cooling oven) to rise. Allow dough to sit for ~1.5 hours. Dough should triple in size.
6. Prepare a surface by dusting with flour. After dough has risen, punch down and roll on the floured surface into six strands. If dough keeps bouncing back as you roll, leave it to rest for a few minutes so the gluten relaxes.
7. Braid into two 3-strand challahs (or one large 6-strand challah). Place each challah on a separate prepared cookie sheet and leave it to sit to rise again for an hour. Challah should double in size. Preheat oven to 350 F°.
8. Wash with remaining egg and bake in preheated oven for 35 minutes, or until challah is golden brown, and hollow when gently bang bottom.
NUTRITIONAL CONTENT PER SERVING (serves 16, 8 pieces per loaf):
125 calories, 4g protein, 20g carb, 6g fiber (14g net carb), 5g fat, .5g sat fat, 228mg sodium
JOURNAL ON F-Factor (1 piece): 20g carb, 6g fiber
Zuckerbrot’s clients aren’t the only ones baking Schlissel Challahs. “Whether you are kosher, vegan, or gluten free F-Factor can help you achieve your health and wellness goals. As an Orthodox F-Factor dietitian living in Manhattan, I know firsthand how simple and easy it is to follow this high fiber, high protein diet while dining out at kosher restaurants, hosting Shabbat and holiday meals, attending weddings and other simchas. A sustainable diet is one where you can incorporate it into your lifestyle. I help my kosher clients incorporate the F-Factor principles into their religious beliefs. Challah, one of our holiest pastimes, is too significant to give up completely and I would never tell my client to do so. But, where in the Torah does it say that the challah they were eating in the temple tasted like sweet cake. I am positive the Jewish people were baking a whole grain, high fiber challah.
Therefore, I encourage my clients to honor our Jewish heritage by baking a high fiber challah such as Tanya’s recipe. They can embrace their weekly tradition, while staying healthy and fit. The ingredients to Tanya’s challah are all kosher certified and can be found in your local supermarket or my favorite place, Amazon. Shiloh Farms or Bob’s Red Mill are my top choices for kosher wheat bran,” Samantha Hass, RD, F-Factor Associate Dietitian.
On F Factor, wine is allowed routinely, in modetion. Why not try a spring Rose with your F Factor Schlissel Challah. Royal Wines is distributing Bartenura Sparkling Moscato Rosé – Slightly sweet, fun and bubbly yet refined and elegant in a beautifully designed bottle.
This bubbly rose pairs well with desserts such a fruit salad, home-made raspberry ice cream and strawberry shortcake.
Another option is the Herzog Late Harvest Orange Muscat, a sweet dessert wine with notes of candied citrus fruit, ripe apricot and peaches. For amateurs and connoisseurs alike. Jeunesse Chardonnay, a semi-sweet, medium-bodied and perfectly balanced Chardonnay with amazing notes of Meyer lemons, stone fruits as well as fresh almonds is always a Shabbos favorite.
A new snack, from Pure Bites is a handmade fruit peel that is packed with fiber. Each packet, averaging 70 calories, has 7 or 8 grams of fiber, no added sugar, preservatives or artificial flavoring added. In addition to a delicious product, each packet cones with a positive, inspirational card and a portion of the proceeds goes towards those in need.
The best part of these foods and wines is that they make good leftovers, can be eaten anytime and You Don’t Have To Be Jewish With Cindy to enjoy