My Healthy Kosher Kitchen

Meat-kebab-alafel

Sun, 25 Nov 2012 23:02:00 -0500

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:

Preheat oven to 350 degrees.
Spray broiler pan with nonstick cooking spray or brush with olive oil.
Combine all ingredients in a large mixing bowl and mush together with your hands.
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.
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!

Pasta with Pesto and Artichokes

Thu, 23 Aug 2012 12:11:00 -0400

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:

Bring water to a boil and add pasta, cook for 12 minutes or until al dente.
Saute zucchini and artichokes over medium heat for 3-5 minutes.
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

Feeling Paste-y

Mon, 16 Jul 2012 15:55:16 -0400

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!

Passover Shopping Essentials

Tue, 10 Apr 2012 09:15:00 -0400

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!

DIY Mishloach Manot

Tue, 06 Mar 2012 22:57:00 -0500

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

How to wrap:

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.
Place plate in the center of cellophane and arrange food items on plate
Bring long sides of cellophane up and tie with ribbon
Tape sides if needed
Add a gift tag with the recipients name as well as your own and curl or tie ribbon in a bow
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.

Veggie Frittata

Thu, 16 Feb 2012 12:30:00 -0500

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:

Preheat oven to 350 degrees.
Place peppers and feta cheese evenly around bottom of a pyrex baking dish and pour eggs and egg whites on top.
Top with zucchini (yellow and green), parmesan cheese, salt, pepper and thyme.
To test if center is cooked shake gently, if center is jiggly it needs more time.
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

Crumble Cake

Sun, 22 Jan 2012 10:16:00 -0500

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:

In a large bowl, cream together butter and sugar until smooth. Stir in eggs, vanilla, flour, baking powder, and salt.
Cover, and chill dough for at least one hour, you may leave overnight.
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 .
In the center add chocolate chips or your favorite additions and fold over like a crepe (parchment paper will stick to dough).
Bake 20 minutes on middle shelf in oven then flip over and bake an additional 10-15 minutes.
Remove from oven and smash with an ice cream scooper or large spoon until cake crumbles.
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

Roasted Veggies

Sun, 15 Jan 2012 16:46:00 -0500

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:

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

A Bubbie for my Bubbie

Thu, 05 Jan 2012 12:39:56 -0500

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.

Tuna & Apple Salad

Mon, 02 Jan 2012 10:53:00 -0500

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:

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

Instructions for Dressing:

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

Silver Tip Roast

Wed, 28 Dec 2011 10:55:00 -0500

It’s Wednesday, the day many people (myself included) usually shop and plan their menu for Shabbat. When heading to the market this week be sure to pick up these 6 ingredients (you likely have many of them in your pantry already).

This roast is super easy to make, and even better, it’s a crowd pleaser! The leftovers make a great sandwich with challah and matbucha or mustard.

Dish Type: Meat- Meal

Prep Time: 5 minutes

Total Time: 1 hour +

Ingredients:

2 lb hunk of Silver Tip
1 Tbsp garlic, minced
1 Tbsp 365 Toronto Steak & Chicken Rub (Black pepper, garlic, sea salt, dill, coriander, chili peppers)
1 Tbsp deli mustard
2 tsp freshly ground pepper
1 Tbsp Olive oil

Instructions:

Preheat oven at 400 degrees (bake, not broil).
Combine all ingredients except for meat, mix well.
Place Silver Tip on a cast iron skillet (if you do not have a cast iron skillet a baking tin will do).
Using a fork evenly pat marinade onto roast and place into middle rack of oven.
Bake at 400 for 15-20 minutes then lower heat to 375 and bake for an additional 45 minutes for medium-rare or an additional hour and 10 min for medium-well.
Let sit for 10 minutes before cutting.

Enjoy!

Serves: 8

Nutrition Info (per serving): 170 cals, 6g fat, 2g carb, 0g fiber, 24g protein, 198mg sodium

Pom-Berry Breakfast

Tue, 27 Dec 2011 09:43:24 -0500

Now that the holidays are coming to a close many of us are ready to lighten up our meals and lose a few pounds that we’ve acquired over the past few weeks. Start your day off right with this yummy breakfast loaded with antioxidants and protein.

Dish Type: Dairy- Breakfast

Prep Time: Less than 5 minutes

Total Time: Less than 5 minues

Ingredients:

6 oz Chobani 0% plain Greek yogurt
1 packet of Stevia in the Raw
1/2 cup blueberries
1/4 cup pomegranate seeds
1 Tbsp Walnuts

Instructions:

Empty contents of yogurt into bowl, stir in stevia.
Top with berries, pomegranate seeds and walnuts

Enjoy!

Serves: 1

Nutrition Info (per serving): 226 cals, 5g fat, 26g carb, 5 fiber, 19 protein, 73mg sodium

Baked Sweet Potato Latkes

Wed, 21 Dec 2011 10:27:30 -0500

Nothing says Hanukkah like Latkes. During this holiday we eat oily foods to remind us of the miracle of Hanukkah. My baked Latkes still include oil, just a smaller amount than traditional latkes, and I swapped out regular potatoes for sweet because they have more fiber.

As a test last night I made one version fried and one baked. I didn’t tell my husband which was which and he actually preferred the baked to the fried! Try these delicious and satisfying sweet potato latkes tonight!

Happy Hanukkah!

Dish Type: Parve*- Meal/ Side

*The latkes alone are parve, unless served with Greek yogurt.

Prep Time: 15 minutes

Cook Time: 35 minutes

Total Time: 50 minutes

Ingredients:

cooking spray or a tsp of olive oil
2 pounds sweet potatoes, peeled and grated
1 medium yellow onion, grated
3 beaten eggs
1/4 teaspoon baking powder
1/4 cup whole- wheat flour
dash cayenne spice
dash chili powder
dash garlic salt
dash pepper
1/2 tsp Kosher salt

Instructions:

Preheat oven to 400 degrees.
Combine all ingredients except for the kosher salt and oil in a large bowl and mix well.
Cover two large baking sheets with parchment paper and spray with cooking spray or rub with olive or canola oil.
Use a 1/4 cup measuring cup to form latkes, scoop mixture and place latke mixture onto a baking sheet spaced 1 inch apart.
Bake for 25 minutes then turn and bake for an additional 8-12 minutes.
Sprinkle with Kosher salt and serve with apple sauce and fat-free, plain Greek yogurt (instead of sour cream).

Enjoy!

Serves: 8

Serving Size: 3 latkes

Nutrition Info (per serving): 93 cals, 1.5g fat, 17g carb, 3g fiber, 3g protein, 204 mg sodium

Hanukkah Roundup

Mon, 19 Dec 2011 10:04:00 -0500

Hosting a Hanukkah party this year? See below for some party essentials and gift ideas.

Gelt

Give your guests a sweet treat with these sacks of gelt. They add a little pizzaz to each place setting and they are a nice little after dinner treat!

Available at ohnuts.com

Paper Plates

I’m usually not a fan of paper or plastic when it comes to dinnerware. There’s nothing worse than cutting into chicken with plastic cutlery and it’s not so eco friendly. Because Hanukkah is only once a year and the meals are usually dairy I make an exception. Plus it is such a fun holiday you won’t want to be in the kitchen doing dishes, you will want to partake in all of the festivities.

Available at partyamerica.com

…Which brings me to… you guessed it! Dreidel

What would a Hanukkah party be without a little dreidel? These fun colors will surely put your guests in a festive mood and the kids can play while adults chat and enjoy the meal!

Available at ohnuts.com

Charity

Hanukah is a time of year where gifts are given. In leu of a gift for one of the nights let your child pick a charity that you will make a donation to. If you are giving a gift to a friend or relative you can always buy a gift card to Charity Choice, which houses over 250 charities and the recipient can choose the charity. Seven gifts instead of eight is still a pretty sweet deal!

http://www.charitygiftcertificates.org/

Enjoy!

Yummy Treat

Fri, 16 Dec 2011 09:35:12 -0500

These organic Ginger Zest candy drops made by Yummy Earth are made with 100% natural flavors, none of that stuff you can’t pronounce. At 14 calories a pop it is the perfect treat after any meal. Plus ginger aids in digestion…There you have it a perfect excuse to indulge in dessert!

The candy drops come in other cutely named flavors such as freshest fruit, pomegranate pucker, Wild Peppermint, Roadside Root beer and Cheeky Lemon.

Shop the full line of products at http://yummyearth.com/

Enjoy!

Asian Coleslaw

Thu, 15 Dec 2011 10:29:00 -0500

I’ve been on a big Asian inspired dish kick lately so I’ve been making this yummy coleslaw as a side salad at my meals.

Typically coleslaw is made with mayonnaise, which I swapped for heart healthy olive oil. Plus the addition of ginger and spices promote blood circulation (among other benefits) and add tons of flavor!

Dish Type: Parve- Side

Prep Time: 5 minutes

Total Time: 5 minutes

Ingredients for Salad:

1/2 head green cabbage, shredded
1 scallion, chopped
1 Tbsp toasted sesame seeds
dash of salt
dash of pepper

Ingredients for Dressing:

1.5 Tbsp Olive Oil
3 Tbsp apple cider vinegar
2 Tbsp Sugar
1.5 tsp ground ginger
1 tsp minced ginger
dash red pepper flakes, chopped

Instructions:

Mix all ingredients for dressing and pour over cabbage in a large bowl, mix well (allow to sit up to an hour for more flavor, or serve right away).
Top with scallions, toasted sesame seeds, salt and pepper,

Enjoy!

Serves: 6

Nutrition Info (per serving): 78 cals, 4.5g fat, 11g carb, 3g fiber, 2g protein, 45 mg sodium

Asian Sesame Chicken Salad

Wed, 14 Dec 2011 10:12:00 -0500

I am a big fan of repurposing leftovers because I hate to waste food, but don’t want to eat the same thing for days on end. This is a great, easy way to use leftover schnitzel and it is delicious too!

Meal Type: Meat- Meal

Prep Time: 5 minutes

Total Time: 5 minutes

Ingredients:

2 cups romaine lettuce, washed and chopped
1 carrot peeled and chopped
1/4 cup cucumber
2 Tbsp scallions, chopped
1 tsp fresh ginger, minced
1/2 cup chopped schnitzel (breaded chicken breast)
2 Tbsp Newman’s Own Low Fat Sesame Ginger Dressing
dash of ground ginger
1 tsp toasted sesame seeds

Instructions:

Place lettuce in salad bowl and top with carrot, cucumber, scallions, fresh ginger and schnitzel.
Pour sesame ginger dressing over salad and sprinkle with ground ginger and sesame seeds.

Note: No need to heat schnitzel, it tastes delicious at room temp.

Enjoy!

Serves: 1

Nutrition Info (per serving): 280 cals, 7g fat, 23 carbs, 4g fiber, 26g protein, 762 mg sodium

Berry French Toast

Tue, 13 Dec 2011 09:39:00 -0500

French toast is one of those items on the menu I rarely dare to order, the average restaurant serving is around 1,000 calories! Try this lightened up at home version for just under 200 calories a piece! Plus the berries give a boost of antioxidants and fiber.

Dish Type: Dairy- Breakfast

Prep Time: 5 minutes

Cook Time: 5-10 minutes

Total Time: 15 min

Ingredients:

2 slices Ezekiel Organic Sprouted Sesame bread
1 organic egg
1/4 cup 1% Stonyfield Organic milk
1/4 tsp vanilla Extract
1/4 tsp cinnamon
1 tsp butter
1 Tbsp Blue Agave
1/4 cup chopped strawberries
1/4 cup blueberries

Instructions:

If bread is frozen toast to thaw (I keep mine frozen because it lasts longer and stays fresher).
Combine egg, milk, vanilla and cinnamon in a medium mixing bowl. Beat for 2 minutes.
Pour into a deep dish and place bread to soak for 1 minute on each side.
Heat nonstick pan over a low to medium flame and add butter. *Eggs burn easily so lower is better.
Transfer soaked bread to pan and cook for approximately 3-5 minutes on each side, or until done.
Place on two separate plates, top each with 1/4 cup (mixed) berries and drizzled agave.

Enjoy!

Serves: 2

Nutrition Info (per serving): 184 cals, 3.5g fat, .5g sat fat, 28g carb, 5g fiber, 8g protein, 140 mg sodium

Vote for me on Joy of Kosher!

Mon, 12 Dec 2011 09:30:00 -0500

Hi All!

I am so excited that My Healthy Kosher Kitchen has been nominated for Best Kosher Food Blog on Joy of Kosher! I would so appreciate if everyone could just take two seconds (it literally takes 2 seconds) to click on the link below and vote for My Healthy Kosher Kitchen!

Thank you!!!

xo Sierra

http://www.joyofkosher.com/nomination-category/best-kosher-food-blog/

Mexican Caesar Salad

Fri, 09 Dec 2011 12:36:00 -0500

This delicious salad makes a great appetizer or side, it takes just 5 minutes and it’s less than 60 calories! Top with grilled chicken or tofu and you’ve got yourself a meal.

Dish Type: Parve- Side/ Appetizer

Prep Time: 5 minutes

Total Time: 5 minutes

Ingredients:

1 head romaine lettuce, washed and chopped
2 Tbsp Mauzone Lite Caesar Dressing
1 tsp smoked paprika
1/2 jalapeño, chopped finely (for mild, use more if you like spicy)
1/4 cup cherry tomatoes, chopped
3 pieces Melba Toast, crumbled (substitutions: croutons or crushed tortilla chips)
1 tsp freshly ground pepper

Instructions:

Combine lettuce with caesar dressing, sprinkle with paprika and jalapeños, mix well.
Place equal portions of lettuce into a salad plate or bowl and top with cherry tomatoes, Melba Toast and freshly ground pepper.

Enjoy!

Serves: 4

Nutrition info per serving: 57 cals, 1.5g fat, 6g carb, 1g fiber, 1g protein, 59g sodium