Dairy doesn\u2019t have to be the enemy of your diet\u2014quite the opposite. Shahar Smith, a healthy-lifestyle consultant, believes that Shavuot is exactly the right time to bring dairy to the forefront\u2014as an important part of a balanced, weight-supportive diet.<\/p>\n
\u201cThe issue isn\u2019t the cheese\u2014it\u2019s our choice of which cheese to bring home and how we include it in our meals,\u201d she explains.<\/p>\n
Nutritional Benefits<\/strong> How Do You Know What to Choose?<\/strong> What to Look For<\/strong><\/p>\n Options for the Sensitive<\/strong> The Recommended List<\/strong> What to Cook for the Holiday<\/strong> Even creamy dishes can be balanced. Using 9% or 15% cream with vegetables like kohlrabi\u2014which turns crispy when baked\u2014can result in an impressive and light dish.<\/p>\n And for dessert? Smith suggests updating the classic cheesecake by using high-protein yogurts, soft cheeses like Tuv Ta\u2019am or Canaan, and even a low-carb crust.<\/p>\n
\nAccording to Smith, dairy products are an excellent source of complete protein\u2014readily available and well absorbed by the body\u2014and they contain essential minerals, with calcium at the top of the list. In hard cheeses, she notes, calcium levels can reach 1,000 mg per 100 grams\u2014several times higher than in plant-based sources. \u201cCalcium from dairy is better absorbed, which is especially important for women of childbearing age and during menopause.\u201d<\/p>\n
\nSmith’s first piece of advice: start by reading the label. \u201cThe difference between a cheese that benefits your health and one that harms it lies in the fine print,\u201d she stresses. \u201cAvoid products that contain added sugar, fruit purees, starches, artificial sweeteners, and flavorings.\u201d<\/p>\n\n
\nSmith also emphasizes the medical considerations: \u201cAnyone allergic to casein\u2014the protein in milk\u2014must avoid dairy entirely. But for those who are lactose intolerant, there are now good options: low-lactose yogurts, hard cheeses, and cottage cheese. Even unsweetened soy milk is a decent alternative\u2014it offers protein similar to regular milk, but without excess carbohydrates.\u201d She adds, \u201cIt\u2019s best to choose products free of preservatives, starches, and stabilizers.\u201d<\/p>\n
\nSmith shares her go-to list of dairy products\u2014no complicated prep, high in protein, and backed by clean ingredient labels:<\/p>\n\n
\nHer top recommendation: vegetable-based quiches low in carbohydrates, made with low-fat cheeses and eggs. \u201cZucchini, onion, or mushroom quiches\u2014with a small amount of flour\u2014can be tasty, nutritious, and easy to digest,\u201d she says. \u201cInstead of cream cheese, I use 5% cottage cheese\u2014it creates a creamy texture with the flavor of yellow cheese.\u201d<\/p>\n