My Healthy Kosher Kitchen

If a meatball, a shish kebab and a falafal had a baby it would be this dish (a meat-kebab-alafel). The cumin, paprika and parsley will transport your taste buds to the middle east with the americanized convenience of a meatball.

So easy to make and delish too!

Dish Type: Meat- Meal

Prep Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes

Ingredients:

• 1 1/2 lbs lean ground beef
• 1 large egg
• 2 Tbsp water
• 1/2 cup bread crumbs
• 1/2 cup medium yellow onion, minced
• 2 garlic cloves, minced
• 1 Tbsp fresh parsley, finely chopped
• 1 Tbsp fresh cilantro, finely chopped
• 1/2 tsp smoked paprika
• 1/2 teaspoon cumin
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper

Instructions:

1. Preheat oven to 350 degrees.
2. Spray broiler pan with nonstick cooking spray or brush with olive oil.
3. Combine all ingredients in a large mixing bowl and mush together with your hands.
4. Once ingredients are mixed well wet hands (so meat doesn’t stick) and form into meatballs about 1” in diameter and place on a broiler pan.
5. Bake at 350 degrees for 25 minutes or until meatballs are cooked through.

Enjoy!

Serves: 6 (makes approx 24 meat-kebab-alafels)

Nutrition Info (per serving): 267 cals, 9g fat, 7g carbs, 1g fiber, 35g protein, 422 mg sodium

Serve with pita, hummus, pickles, tahini, shug and isreali salad…or any of your favorite additions!

This is my mom’s signature dish. She plays around with adding different ingredients, but no matter what there are tons of veggies to balance out the carby pasta. Most importantly it’s always delicious.

To lighten up this meal even more I swapped out regular pasta for whole-wheat and opted for light feta instead of full fat. I made this for a lunch I hosted and my guests couldn’t believe how healthy it was when I told them.

Trick even your pickiest eaters into a eating well with this easy to make and flavorful pasta dish.

Bonus- It makes great leftovers!

Dish Type: Dairy- Meal

Prep Time: 10 minutes

Cook Time: 12 minutes

Total Time: 25 minutes

Ingredients:

• 1 box whole-wheat pasta
• 2 Tbsp olive oil
• Jar of artichokes in oil, drained and pressed
• 1 green zucchini, sliced
• 3 Tbsp pesto
• 1/2 cup light feta
• 1 cup of arugula
• Dash of freshly ground pepper

Instructions:

1. Bring water to a boil and add pasta, cook for 12 minutes or until al dente.
2. Saute zucchini and artichokes over medium heat for 3-5 minutes.
3. Drain the pasta and combine with pesto, feta, zucchini, artichoke and arugula. Mix well and top with freshly ground pepper.

Enjoy!

Serves: 8

Nutrition Info (per serving): 330 cals, 11g fat, 44.5g carbs, 10g fiber, 13g protein, 280 mg sodium

There are so many wonderful spices and seasonings to choose from in this world, sometimes it can be difficult to put them to use. I have learned the hard way that pastes and sauces are easier to cook with than reaching for the spice rack, the moisture allows the flavor to stick and soak in more easily than spices alone. 

If you want to make your own paste it’s a whole lot easier than you may have thought! All you need is equal parts of your favorite spice, water and oil. Mix well and slather on!

Enjoy!

When Passover rolls around it can be pretty easy to feel deprived (and convince yourself you will starve) when focusing on the foods one cannot eat, in turn people tend to make poor food decisions. Instead of filling up on unhealthy Kosher for Passover snacks take this time to reflect on the meaning of the holiday and reevaluate your eating habits.

Although delicious, Matza, macaroons and other packaged treats are filled will calories and carbs. Stick with nutrient dense low calorie foods that will keep you fueled throughout the day and holiday. You may even come out of it a few pounds lighter!

Stock up on these essentials to stay satisfied while keeping a happy, healthy and meaningful Passover. They also make great portable lunches and snacks!

• Fruits and veggies
• Low-fat cottage cheese
• Fat-free yogurt
• Low-fat string cheese
• Whole-wheat matza (stick to a maximum of 1-2 pieces a day)
• Nuts
• Deli meat and grilled chicken
• Hard boiled eggs

Happy Pesach!

According to Jewish tradition, on Purim each adult must give a minimum of two different foods to at least one person, and two charitable donations to the needy. The food parcels are called mishloach manot or “sending portions”, in some communities the tradition is a major to-do among friends, colleagues and relatives.

Want to make your mishloach manot stand out this Purim? Follow these easy steps!

Customize and personalize

Start with foods you would buy yourself and tweak them according to the recipient. If you love a certain granola or chocolate bar that you think your family and friends may enjoy, throw it in. Know your friend recently switched from Splenda to Stevia? Include a box her gift basket. Personal touches leave a lasting impression and show that you put extra thought and care into the gift.

Some great universally appreciated options that I like to include are:

• Dates/ dried fruit
• Nuts
• Chocolate
• Tea
• Honey
• Cookies/ biscuits

Wrap it with style

Presentation makes a big impact. With food and gifts the saying “it’s what’s on the inside that counts” does not apply, in both cases appearance matters! Put extra care into the gift wrap and it will show that it was given with love. 

You’ll need:

• Cellophane
• A disposable plate (a tray or basket may also be used)
• Scissors
• Ribbon
• Gift tags
• Invisible tape

1. Begin on a clean flat surface and lay out cellophane, it should be cut so that it reaches approximately 12 inches above the top of the basket or tallest food item.
2. Place plate in the center of cellophane and arrange food items on plate
3. Bring long sides of cellophane up and tie with ribbon
4. Tape sides if needed
5. Add a gift tag with the recipients name as well as your own and curl or tie ribbon in a bow
6. Give with a smile and lots of love

* If you are using a basket you may need to criss cross the cellophane in order to cover the sides.

My Dad taught me this recipe when I had a house full of guests one weekend and wanted to have a nice breakfast ready for them when they woke up.

This is now my favorite thing to make when I host a Sunday brunch. It’s one of those dishes that look impressive but are extremely easy. Serve with whole wheat toast or English muffins and some fresh squeezed OJ and you’ve got yourself a lovely meal!

Dish Type: Dairy- Meal

Prep Time: 10 minutes

Cook Time: 45- 60 minutes

Total Time: approx 1 hour 

Ingredients:

• 6 eggs, beaten
• 6 egg whites, beaten
• 6 oz of low-fat feta
• 2 medium sized bell peppers (yellow, red or orange), chopped
• 1 yellow zucchini, sliced
• 1 green zucchini, sliced
• 1/4 cup parmesan cheese
• salt and pepper to taste
• 3-5 sprigs of fresh thyme 

Instructions:

1. Preheat oven to 350 degrees.
2. Place peppers and feta cheese evenly around bottom of a pyrex baking dish and pour eggs and egg whites on top. 
3. Top with zucchini (yellow and green), parmesan cheese, salt, pepper and thyme.
4. To test if center is cooked shake gently, if center is jiggly it needs more time.
5. Bake for 45 minutes to 1 hour or until top is crispy and center is cooked. 

Enjoy!

Serves: 6

Nutrition Info (per serving): 194 cals, 7g fat, 1g carbs, 3g fiber, 16g protein, 488 mg sodium

This dessert tastes like a cross between a scone and the funnel cake that they sell at carnivals. It’s a great recipe for kids to experiment in the kitchen, let them help pick the add-ons! For the grownups in your house it makes a perfect treat alongside coffee or tea.

Dish Type: Dairy- Dessert

Prep time: 15 minutes 

Bake Time: 35 minutes

Total Time: 1 hour (plus 2 hours+ to set)

Ingredients:

• 3/4 cups Light butter, softened
• 1 cup white sugar
• 2 eggs, beaten
• 1 teaspoon vanilla extract
• 2 1/2 cups all-purpose flour
• 1 tsp baking powder
• 1/2 tsp salt
• 1oz chocolate chips
• 1/4 cup powdered sugar

Instructions:

1. In a large bowl, cream together butter and sugar until smooth. Stir in eggs, vanilla, flour, baking powder, and salt. 
2. Cover, and chill dough for at least one hour, you may leave overnight.
3. Preheat oven to 375 degrees. Roll out dough into a large round pizza-like shape on parchment paper, 1/4 to 1/2 inch thick .
4. In the center add chocolate chips or your favorite additions and fold over like a crepe (parchment paper will stick to dough). 
5. Bake 20 minutes on middle shelf in oven then flip over and bake an additional 10-15 minutes. 
6. Remove from oven and smash with an ice cream scooper or large spoon until cake crumbles.
7. Top with powdered sugar.

Enjoy!

Serves: 12

Nutrition Info (per serving): 248 cals, 6g fat, 2.5g sat fat, 39g carbs, 1g fiber, 3g protein, 94 mg sodium

Although vegetables are inherently healthy, many people drench them in oil and overdo it with marinades and salt. Try this light and flavorful side that is as delicious as it is colorful!

Dish Type: Parve- Side

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Ingredients

• 1 Large red pepper, sliced
• 1 Large orange pepper, sliced
• 2 Red onions, sliced
• 1 Medium yellow zucchini, sliced
• 1 Medium green zucchinni, sliced
• 1 Tbsp Olive oil
• Dash of salt
• Dash of pepper       

Instructions:

1. Preheat oven to 375 degrees.
2. In a large mixing bowl toss all veggies except for onions with oil salt and pepper (onions will uncoil if added).
3.  Cover 2-3 baking sheets with parchment paper and evenly place veggies on top.
4. Lightly brush onions with oil and sprinkle with salt and pepper.
5. Cook for 20 minutes then flip for an additional 20-25 minutes or until golden brown.
6. Serve warm or at room temperature.

Enjoy!

Serves: 6

Nutrition Info (per serving): 57 cals, 2g fat, 8g carbs, 2g fiber, 2g protein, 35mg sodium

As a child I had two loves; visiting my Grandma Shirley in Florida (healthy) and eating entire 1/2 gallons of ice cream (not so healthy). I still love visiting my amazing Bubbie (Yiddish for Grandma), but try to stay away from fattening ice cream.

The other day when I was blissfully walking through Whole Foods I came across Bubbie’s Homemade Ice Cream. This delicious Hawaiian made treat is just 110 calories a piece and 6g fat. Since it’s naturally portion controlled by a rice based enclosure I don’t have to worry about over doing it. It tastes as delicious as it looks, rich, creamy and totally decadent.

Now I can enjoy both of my favorite things in a healthy way!

Enjoy!

$55 for 16 pieces or find at your local supermarket for around $10 for a box of 8.

This salad is filling yet light. The refreshing apple and cucumber play nicely against the strong flavors of the balsamic vinegar, tuna and parmesan.

It’s the perfect lunch that won’t weight you down.

Dish Type: Dairy- Meal

Prep Time: 10 minutes

Total Time: 10 minutes

Ingredients for Salad:

• 2 cups romaine lettuce, chopped
• 1 Can Bumble Bee Chunk Light Tuna in Oil
• 1 Tbsp Newman’s Own Low Fat Sesame Ginger Dressing
• 1 tsp lemon juice
• 1/2 medium fuji apple, cubed
• 2 Tbsp shredded parmesan
• 1/2 cup cucumber chopped
• 2 Tbsp scallions, chopped
• 1 slice Wheat Melba Toast

Ingredients for Dressing:

• 1 Tbsp lemon
• 1 Tbsp balsamic vinegar

Instructions for Salad:

1. Place lettuce on plate. 
2. In a separate bowl combine tuna with sesame dressing and 1 tsp lemon juice then scoop onto lettuce.
3. Top with apple, cucumber, scallions, melba toast and parmesan.

Instructions for Dressing:

1. Pour lemon and balsamic vinegar over salad before serving.

Enjoy!

Serves: 1

Nutrition info:  255 cals, 7.5g fat, 1g sat fat,  20g carbs, 5g fiber, 30g protein, 475mg sodium