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88

FRIDAY, NOVEMBER 16, 1990

.

ugels are a wonderful
convenience food.
They can be made
ahead and stored in the
freezer in anticipation of bar
mitzvahs, a bris, a dinner par-
ty, or an invasion of college
kids home for semester break.
But let's face it. Kugels can
be nutritional disasters. Most
recipes call for enough sugar
and fat to give you a tooth-
ache, an expanded waistline
and a coronary occlusion.
If you want to do a really
good deed, serve kugels that
are kind to the cardiovascular
system and a pleasure to the
palate.
Kugels come in infinite
variety — potato, barley, rice
and noodle. Just about any
starchy substance combined
with eggs and appropriate
spices are ingredients for a
kugel. Lukshen kugels are
the most popular. The noodles
are made from white flour.
Whole wheat noodles are
available at most health food
stores.
But, to get started on this
healthy adventure without
turning your family off, I sug-
gest you use the noodles they
are accustomed to and enrich
the kugel yourself.
Since wheat germ and bran
have been removed from
white flour, unbleached as
well as bleached, use these
health-building ingredients
whenever you use a white
flour product. Wheat germ
provides vitamin E and potas-
sium necessary to heart
health. Bran is an important
source of fiber; this is not only
important to the cardiovascu-
lar system, but it also helps
prevent cancer of the colon.
Dairy lukshen kugels call
for a lot of fat which can be a
troublemaker when it gangs
up in your arteries and forms
clots. In order to help prevent
this eventuality, I use lecithin
granules, a substance found
in health food stores, which
emulsifies fat, and, according
to research studies done in
Israel, lowers both cholesterol
and triglyceride ] evels.
Please don't load your
kugels with sugar, even if
your favorite recipe calls for
it. If your family is accustom-
ed to sweet kugels, reduce the
amount of sweetener gradual-
ly. Switch to honey instead of

Jane Kinderlehrer, a
Pennsylvania food writer, is
author of Cooking Kosher
The Natural Way.

sugar and use half the
amount the recipe calls for.

MOM'S LUKSHEN
KUGEL
8 ounces fine noodles,
boiled and drained
2 tablespoons unsalted
butter
1/2 cup plain yogurt
8 ounces cottage cheese
2 tablespoons wheat
germ
2 tablespoons wheat or
oat bran
2 tablespoons lecithin
granules
1 cup milk
3 eggs, well beaten
dash of cinnamon
sesame seeds for garnish
Melt the butter in an 8x10
baking dish. Add the melted
butter to the cooked and
drained noodles, leaving a lit-
tle in the baking dish. Add
the rest of the ingredients to
the noodles except the sesame
seeds. Bake in a preheated
350 degree oven for 1 hour or
until nicely browned.
Delicious served with yogurt
and crushed strawberries.
Serves 8 to 10.

PINEAPPLE APRICOT
DAIRY KUGEL
Excellent with a dairy
meal, or an exquisite dessert
to highlight the Oneg Shab-
bat table.
12 ounces medium or
broad noodles,
cooked and drained
1 pint plain yogurt
1 can (16 ozs.) crushed
pineapple in juice,
undrained
2 tablespoons honey
3 eggs, lightly beaten
1/2 cup dried apricots,
chopped
1 teaspoon vanilla
2 tablespoons butter,
melted and divided
1 /4 cup whole-grain corn-
flake or oat bran
crunch, crushed
1 teaspoon cinnamon
2 tablespoons sesame
seeds
In a large bowl, mix
together cooked noodles,
yogurt, pineapple, honey,
eggs, apricots, vanilla and 1
tablespoon melted butter.
Combine cereal crumbs,
cinnamon and sesame seeds
and sprinkle evenly over the
noodle mixture. Drizzle with
remaining tablespoon of but-
ter. Cover with foil and bake
in preheated 350 degree oven
for 20 minutes. Remove foil
and continue baking for
about 45 minutes, or until
brown and crunchy. Makes 12
servings. ❑

