Customary shavuot food is dairy - quiches, cheesecakes, lasanga, you name it.

Shavuot food is rich in calcium, a vital mineral that heps strengthen our bones and teeth. As calcium is found mostly in dairy food, and shavuot features many dairy dishes, this holiday is great for bone density and osteoporosis prevention.

Most doctors would recommend 3-4 servings of dairy a day. 1 serving = 1 cup of milk = 1 container of yogurt = 1 slice of light yellow cheese = 2 tablespoons of calcium enriched cheese. Calcium can also be found in cabbage, broccoli, sardines, tahini, dried apricots and almonds.

In order to get through this holiday without gaining weight or harming your health, we recommend you use low-fat dairy foods. Here are a number of tips to help wih your healthy cooking:

  • Switch mayonnaise for yogurt in dairy dishes
  • cream can be switched with 1.5% yogurt
  • switch high fat cheeses (9%-30%) with low-fat cheeses (0%-5%)
  • Use light yellow cheese for recipes that call for yellow cheese
  • Sweet cream contains 40%(!!!) fat, whereas non-dairy creamer only has 24%