Turmeric and cumin are wonderful Indian spices that aid digestion, rev up the metabolism and help break down body fat. Couple that with the addition of cinnamon to the applesauce which helps regulate blood sugar and reduce cholesterol, and you have an delicious potato latke brimming with super nutrition.
Pumpkin, the quintessential fall holiday symbol is also a wonderful food full of fiber, protein, and vitamins K and A. By alternating layers of pumpkin puree with protein-packed Greek yogurt, these beautiful parfaits are easy to prepare, slimming for your waistline, and full of nutrition.
Flourless Honey-Almond Cake is the perfect dessert for Rosh Hashanah or any time of the year!
1-1/2 cups almond meal – I get mine at Trader Joes
4 large eggs, separated
1/2 cup honey
1 teaspoon vanilla extract
1/2 teaspoon baking soda
1/2 teaspoon salt
2 tablespoons honey
1/4 cup sliced almonds
Preheat oven to 350°F.
Coat a 9-inch springform pan with cooking spray.
Line the bottom with parchment paper and spray the paper.
Beat 4 egg yolks, 1/2 cup honey, vanilla, baking soda and salt in a large mixing bowl until combined. Add the almond meal and mix.
Beat 4 egg whites in another large bowl with an hand mixer or whisk until white and bubbly but not stiff enough to hold peaks, about. 1 to 2 minutes. Gently fold the egg whites into the nut mixture until just combined. Scrape the batter into the prepared pan.
Bake the cake until golden brown and a skewer inserted into the center comes out clean, about 25 minutes. Let cool in the pan for 10 minutes.
Run a knife around the edge of the pan and gently remove the side ring. Let cool completely.
Drizzle the top of the cake with honey and sprinkle with sliced almonds.
This is one of my favorite salads to bring to a BBQ or picnic. With only 130 calories per ½ cup serving and 6 gr of protein, this dish will be the hit with friends and family, who will be thanking you for bringing something healthy while they ask you for the recipe.
1 cup dried lentils
½ cup finely chopped red onion
½ cup finely chopped fresh flat-leaf parsley
½ cup finely chopped fresh mint
½ teaspoon salt
1/8 teaspoon freshly ground black pepper
2 tablespoons olive oil
3 tablespoons red wine vinegar
Juice of one lemon
Place lentils in a large saucepan.
Cover with water to 2 inches above lentils; bring to a boil.
Reduce heat, and simmer 30 minutes or until tender. Drain well and rinse.
Place lentils in a large bowl.
Stir in onion and next 4 ingredients (through pepper).
Food in Israel is unique and full of exciting flavors that have come together into a melting pot of centuries of influence from surrounding lands. Bringing the complexity of Jerusalem life to the dinner table, Sami Tamimi and Yotam Ottolenghi’s Jerusalem: A Cookbook is as much a social studies lesson as it is a culinary delight.
Though both men were born in Jerusalem in the same year, they come from opposite sides of the city. Tamimi is from the Muslim East Jerusalem and Ottolenghi from Jewish West Jerusalem. Both independently moved to London years ago and that’s where they met, working in the Continue reading →
As a wellness coach, I am asked this question on a regular basis. I like to respond by relating the coaching I do to that of any other coach: A coach is someone who can help you make specific improvements to your technique which will add value to your overall game. A good coach does this by shining a new perspective on an activity or simply holding their pupil accountable to their goals. You use a running coach to improve your running skills and timing. And if you want Continue reading →
Making, and then breaking, the same promises every year can be exhausting. Jeannie Solomon, PJCC Wellness Coach, uses helpful strategies to help clients stay on track. Here, she shares her “tools of the trade” to help you reinvent your resolutions and—ultimately—yourself.
Define Your Wellness
Relationships, sleep, exercise, work, and spirituality (to name a few) are all forces that can cause great joy as well as great stress, feeding our energy and vitality. To achieve long-term wellness, Continue reading →
Traditional potato latkes are delicious but more and more people are looking for healthier ways to make these wonderful fried patties. We’ve come up with a recipe that is heavier on protein and veggies and light on the carbs. And, as a bonus, they taste great! Enjoy!
Quinoa & Veggie Latkes Recipe
3 cup cooked quinoa (use 1 part quinoa to 1 part water)
1/2 cup grated onion (about 1/2 medium onion)
1 cup each finely grated zucchini and carrot
1/4 cup potato starch
1 teaspoon kosher salt, or to taste Continue reading →
Any time is a good time to cultivate good health by developing a wellness plan that will help you flourish. Don’t know where to begin? Draw inspiration from your garden and apply the same concepts to your health.
Planning your garden is the first step to its success and the same holds true for your health. Buy a notebook and name it your health journal. Begin by writing down two goals that are attainable and aren’t overwhelming. For example, start preparing your afternoon snacks to bring to work instead of buying from the vending machine. This action alone can save you 200 Continue reading →
Summertime barbeques, Superbowl parties, and taco tuesdays are all great excuses to serve some guacamole. But, lets face it, we’ve all struggled with a little guilt over how many calories we are consuming chip by chip. This Edamame “Guacamole” recipe is about half the calories of avocado guacamole and is higher in protein too. Delicious and healthy! You don’t need an excuse to serve this any day.
Half the calories and 3 times the amount of protein of guacamole made with avocados – 86.7 cal., 6.7 g protein Continue reading →
Asparagus has always been a delicacy to me. When I was young, my older sister found a large patch of asparagus growing wild in a wooded area behind the neighborhood grade school. Each spring she would forage her way through the pointy stalks, bringing home with her handfuls of this wonderful vegetable for us all to enjoy. For me, asparagus was a taste sensation that came only once a year and I savored each bite because I knew I what I was eating was special.
The term “Healthy” has a bad rap! When we hear the term “healthy” we automatically think “tastes bad”. Right? But, just because something has that label doesn’t mean it is any less delicious than the less healthy version!
Chocolate, for instance, can be healthy for us but the sugar that usually accompanies it is not. By using some healthier ingredient options you can have a delicious dessert that won’t taste “healthy”. Enjoy!
NO COOK CACAO TRUFFLES
3/4 Cup Raw Cacao Powder (available at health stores) or Cocoa Powder
It’s the beginning of the new year, and there is no better time to take stock of our belongings and reorganize! When it comes to the kitchen, there is no better place to get started then the pantry. This year, I challenged myself, and now I challenge you, to do out with the old and unhealthy, and bring in the new-nutritious.
Make your kitchen pantry work for you, not against you!
Kitchen pantries come in all shapes, but whether yours is a full sized closet or a combination of a bookshelf and a couple of small cabinets (like mine), the pantry is the soul of any kitchen. As fresh foods come and go out of the refrigerator and freezer, the pantry holds all the boxed, canned and bottled goods, whether they are spices, oils, pasta, sauces or soups, that add bulk
Seems like Kale is the Marsha Brady of the food world with everyone chanting “Ka-le, Ka-le, Ka-le”! Just like Marsha, the obsession with it is completely justified. Kale has extraordinary nutrient value, is heartily available in the winter months, and is said to defend against cancer and high cholesterol. Why not take this super food for a spin? Here is a delicious salad recipe that takes advantage of winter produce.
KALE & GRAPEFRUIT SALAD
Delicious grapefruit is very low in calories, high in fiber, and an excellent source of antioxidant vitamin-C.
By Jeannie Solomon of the PJCC
1 large bunch of thinly sliced kale (stems removed)
2 tablespoons extra virgin olive oil
1/2 teaspoon kosher salt Continue reading →