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This flat bread is known as “matzah”. The three Hebrew letters are mehm, tzaddik, and hei.

mehm, tzaddik, and hei

by Rabbi Geoffrey W. Dennis

A large, cracker-like wafer that is eaten throughout the holiday of Passover in place of risen bread, in order to commemorate the slavery and liberation our ancestors experienced. It is a symbol of ritual and spiritual purity, free of leaven just as we must free ourselves of the “leaven” of ego, sin, and old habits.

It is also a symbol of paradox: it is the bread we eat when other bread is forbidden, and it simultaneously symbolizes slavery and freedom.

matzahAt the Seder, three pieces of matzah are prominently displayed, reminding Jews of both the three Biblical classes of Jews (Priest, Levite and Israelite) and of the three epochs (Eden, Historic time, and the Time of the Messiah).

A matzah is made using only specially supervised (yeast free) wheat and water. It is then baked precisely eighteen minutes (the number symbolizing life).

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Three Starches

By Eugene Volokh  September 21, 2010 5:30 pm


I’ve never been that fond of the standard American starches, steamed rice or mashed potatoes — except when they have so much tasty stuff mixed into them that either (1) they’re a good deal less healthy, or at least (2) more time-consuming to make. But I recently tried some quinoa, and liked it very much, and it reminded me also how much I like buckwheat and couscous.

Couscous, of course, is basically just very small noodles, but I like it a lot more than spaghetti and similar noodles, perhaps because of its slightly more grainy consistency. Buckwheat and quinoa are functionally grains, much as barley would be, though they are botanically different enough that they are called “pseudo-cereals.”

I’ve eaten buckwheat all my life, since it’s a staple of Russian cooking (and is sometimes known to Americans, via the East European Jewish immigration, as “kasha,” which is just Russian for “cereal” generally). I might therefore be biased about it, but I find it has an interesting flavor, which I like much better than rice. Quinoa, an Andean grain, is a new discovery for me, but I like its flavor and its slightly crunchy consistency.

All three are also very easy to make. Couscous can be covered with the right amount of boiling water or stock and then set to absorb the liquid for several minutes. Buckwheat and quinoa would usually be boiled in water or stock for about 15 minutes, until all the liquid is absorbed. I’ve never had trouble with their sticking to the pot, which rice sometimes tends to do.

I would recommend that you make all of them with stock — whether from canned chicken, beef, or vegetable stock, boullion cubes, or prepared stock paste in a jar — rather than with water. Depending on the stock you use, you might not even need to salt them. In any case, if you haven’t tried them, you should.

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3 pepper quiche

source: pepper quiche

Serves: 4 , Makes 1 nine-inch quiche


  • 1 green pepper (cut in strips)
  • 1 sweet red pepper (cut in strips)
  • 1 yellow sweet pepper (cut in strips)
  • 1 small onion (cut into strips)
  • 9 inches pie crusts (unbaked)
  • 1 tablespoon margarine
  • 4 eggs
  • 1/2 cup half-and-half
  • 1/2 cup water
  • 1 garlic clove, minced
  • 1/2 teaspoon basil
  • 1/8 teaspoon cayenne pepper

salt and pepper to taste
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1-2-3 Jambalaya

1-2-3 Jambalaya


Servings: 10


  • 1 large onion, diced
  • 1 large green bell pepper, diced
  • 1 lb smoked sausage, cut into 1/4-inch slices
  • 1 tablespoon olive oil
  • 4 cups cooked chicken, chopped
  • 3 cups long-grain rice, uncooked
  • 2 (10 1/2 ounce) cans French onion soup, undiluted
  • 1 (14 1/2 ounce) can chicken broth
  • 1 (14 1/2 ounce) can beef broth
  • 2 -3 teaspoons creole seasoning
  • 2 -3 teaspoons hot sauce


  • fresh cilantro


Prep Time: 10 mins
Total Time: 50 mins

  1. Sauté first 3 ingredients in hot oil in a Dutch oven 4 to 5 minutes or until sausage is browned. 
  2. Stir in chicken and next 6 ingredients. 
  3. Bake, covered, at 350° for 40 minutes, stirring after 30 minutes. Garnish, if desired.


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Hearty 3-Grain Porridge

hearty 3 grain porridgeSource:

Servings: 3


3 cups water
1/2 cup rolled oats
1/2 cup barley
1/2 cup rice

Directions:Prep Time: 0 mins Total Time: 1 hr
1. In a medium pot, bring water to a boil.
2. Add all the other ingredients.
3. Lower heat and simmer for 45 minutes to an hour, stirring occasionally.

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BMI – Body Mass Index

BMI Index

Check you weight at BMI Calculator


Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI provides an indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.

Women tend to believe they look their best at values between 20 to 22 and men are usually satisfied with a BMI of 23 to 25. If your BMI  is between 17 to 22, your life expectancy is longer than average. You don’t need to lose weight. If your BMI is between 23 and 25, you are not considered overweight by most people.  But if your BMI is 26 or more, that’s not good.

What is the waist circumference?

Waist circumference is the distance around your natural waist (just above the navel). If your BMI is greater than or equal to 25 kg/m2, your goal for waist circumference is less than 40 inches if you’re a man and less than 35 inches if you’re a woman.

What is the body mass index (BMI)?

Body mass index assesses your body weight relative to height. It’s a useful, indirect measure of body composition because it correlates highly with body fat in most people. Weight in kilograms is divided by height in meters squared (kg/m2). In studies by the National Center for Health Statistics,

  • BMI values less than 18.5 are considered underweight.
  • BMI values from 18.5 to 24.9 are healthy.
  • Overweight is defined as a body mass index of 25.0 to less than 30.0. A BMI of about 25 kg/m2 corresponds to about 10 percent over ideal body weight. People with BMIs in this range have an increased risk of heart and blood vessel disease.
  • Obesity is defined as a BMI of 30.0 or greater (based on NIH guidelines) — about 30 pounds or more overweight. People with BMIs of 30 or more are at higher risk of cardiovascular disease.
  • Extreme obesity is defined as a BMI of 40 or greater.

Some well-trained people with dense muscle mass may have a high BMI score but very little body fat. For them, the waist circumference, the skinfold thickness or more direct methods of measuring body fat may be more useful measures.

How do you find your BMI risk level?

  1. Use a weight scale on a hard, flat, uncarpeted surface. Wear very little clothing and no shoes.
  2. Weigh yourself to the nearest pound.
  3. With your eyes facing forward and your heels together, stand very straight against a wall. Your buttocks, shoulders and the back of your head should be touching the wall.
  4. Mark your height at the highest point of your head. Then measure your height in feet and inches to the nearest 1/4 inch. Also figure your height in inches only.
  5. Find your height in feet and inches in the first column of the Body Mass Index Risk Levels table. The ranges of weight that correspond to minimal risk, moderate risk (overweight) and high risk (obese) are shown in the three columns for each height.
Height Minimal risk
(BMI under 25)
Moderate risk
(BMI 25–29.9)

High risk
(BMI 30 and above)
4’10” 118 lbs. or less 119–142 lbs. 143 lbs. or more
4’11” 123 or less 124–147 148 or more
5’0 127 or less 128–152 153 or more
5’1″ 131 or less 132–157 158 or more
5’2′ 135 or less 136–163 164 or more
5’3″ 140 or less 141–168 169 or more
5’4″ 144 or less 145–173 174 or more
5’5″ 149 or less 150–179 180 or more
5’6″ 154 or less 155–185 186 or more
5’7″ 158 or less 159–190 191 or more
5’8″ 163 or less 164–196 197 or more
5’9″ 168 or less 169–202 203 or more
5’10” 173 or less 174–208 209 or more
5’11” 178 or less 179–214 215 or more
6’0″ 183 or less 184–220 221 or more
6’1″ 188 or less 189–226 227 or more
6’2″ 193 or less 194–232 233 or more
6’3″ 199 or less 200–239 240 or more
6’4″ 204 or less 205–245 246 or more

To calculate your exact BMI value, multiply your weight in pounds by 703, divide by your height in inches, then divide again by your height in inches. (Adapted from Obesity Education Initiative: Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults, National Institutes of Health, National Heart, Lung, and Blood Institute, Obesity Research 1998, 6 Suppl 2:51S-209S)

To Your Health: Getting the facts on your child’s BMI

By Annie Linton, M.Ed

Congress has officially proclaimed September 2010 as the first-ever Childhood Obesity Awareness Month.

We are all becoming painfully aware that pediatric and adolescent obesity is epidemic to our nation. According to the CDC (Center for Disease Control and Prevention), more than one third of U.S. adults — more than 72 million people — and 16 percent of U.S. children are obese.

Since 1980, obesity rates for adults have doubled and rates for children have tripled. The consequences of obesity make our children at risk for adult-like disease such as hypertension (high blood pressure), Type 2 diabetes, orthopedic and joint problems, cardiovascular disease and cirrhosis of the liver, as well as psychological ailments associated with severe weight gain.

With this being said, the Pennsylvania Department of Health’s (DOH) annual school health screening procedures now include calculating body mass index (BMI) to help track students’ growth patterns and identify potential weight-related health problems.

For those not familiar with the term, BMI is basically a measurement using height and weight. BMI = weight (kg) / height (m)Ç BMI does not measure body fat directly, but research has shown that BMI correlates to direct measures of body fat. It is screening tool and not a diagnostic tool (Barlow and Dietz, 1998).

With kids and teens, body fat changes with age and the amount of body fat differs between girls and boys. So BMI calculations are different for kids than adults. When your child’s BMI is calculated, the BMI number is plotted on a specific growth chart (for either girls or boys) to obtain a percentile ranking which will categorize the child as underweight, healthy, overweight or obese. (

So the question is, what do we do with this BMI report card that the school nurse sends home? If your child is categorized as overweight or obese, making the right decision will not be easy. But to determine if excess fat is a problem, a health care provider may need to perform further assessments.

These assessments might include skin fold thickness measurements, evaluations of diet, physical activity, family history, and other appropriate health screens. Many parents may use this as a starting block for family fitness, better food choices and overall healthy lifestyle, which is always good practice whether your child has a weight problem or not.

Others may choose nothing as they may not really know what to do for their overweight child. Join a gym? See a doctor? Get a personal trainer? Most insurances do not cover weight management services in their medical plans despite the medical implications that obesity may cause.

Dr. Sandy Hassink, director of pediatric weight management clinic at AI DuPont Hospital for Children in Wilmington, suggests that if you are worried about your child’s weight, contact your pediatrician. Get a sense of what your child’s weight trends have been (is it a steady weight gain or sudden), what are they eating and what are their eating habits, and what kind of activity they do on a regular basis. (Pediatric Obesity, American Academy of Pediatrics 2007)

Lastly, weight management is a team effort. Singling out your child to lose weight without the support of the family will not be effective. Make a commitment for the entire family to make some positive, healthy changes such as healthier snacks and meals, less TV and more family activity. Dr. Hassink also suggests, “the changes that will help your child manage his/her weight today could also keep a serious illness from developing later.” And that is good food for thought.

Contributor Annie Linton, M.Ed, CPT, is a Pediatric Clinical Exercise Physiologist at Children’s Hospital of Philadelphia, personal trainer and adjunct professor in exercise science. She resides in Springfield.

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cheese – soft-ripened and blue-vein

There are three main categories of cheese in which the presence of mold is a significant feature: soft ripened cheeses, washed rind cheeses and blue cheeses.

Soft-ripened cheeses begin firm and rather chalky in texture, but are aged from the exterior inwards by exposing them to mold. The mold may be a velvety bloom of Penicillium candida or P. camemberti  that forms a flexible white crust and contributes to the smooth, runny, or gooey textures and more intense flavors of these aged cheeses. Brie and Camembert, the most famous of these cheeses, are made by allowing white mold  to grow on the outside of a soft cheese for a few days or weeks. Goats’ milk cheeses are often treated in a similar manner, sometimes with white molds (Chèvre-Boîte) and sometimes with blue.

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Three countried named with food

Coutries with Food Names


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boysenberryWhat is a Boysenberry?

This reddish purple berry is a hybrid made from three berries; a loganberry / blackberry / raspberry.  A popular fruit in New Zealand, it is becoming more common as an ingredient in many products such as yogurts and drinks.

Loganberry A blackberry / raspberry hybrid developed by JH Logan in the late 19th century, California.  It came to Britain around 1900.

A boysenberry is a type of glossy, large, juicy berry related to the North American blackberry. In addition to being eaten fresh during the brief growing season, boysenberries are also incorporated into jams, preserves, and syrups. Their flavor is somewhat reminiscent of a raspberry, with a more tart undertone, especially when the berries are not fully ripened. They are available from grocery stores and farmers’ markets, but since boysenberries are not very stable off the vine, it is important to eat them within two or three days of purchase.

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EU scientists develop cancer-fighting purple tomatoes

From CORDIS News [Date: 2008-10-27] 

* The recently published study, led by Professor Cathie Martin of the John Innes Centre in the UK, found that by expressing the genes that make snapdragon flowers produce anthocyanins, the anthocyanin levels in the tomatoes were increased threefold.

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The Bedouin Coffee Tradition

Bedouin coffee

Bedouin coffee

The Bedouin Coffee Tradition
« on: 03. Nov 2005 at 21:51 »   Qahwah Saadah (ah’whey sa’adaH)

Serving coffee to visitors is an age old custom derived from Bedouin hospitality traditions and an important part of Saudi Arabian generosity. The ritual of coffee serving is called gawha and is bound by rules of etiquette. 

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The good, the bad and the bland. Coffee buyers divide the world's coffee production into three very broad categories:

  • High grown milds
  • Brazils (misleading category)
  • Robustas

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