> Family > Kosher Recipes

Healthy Cooking

May 8, 2009 | by Chef Herschel Arnow

I'm finally learning how to cook healthy. Come join me.

Cooking healthy may take more effort and expense, but it's worth it.

Turkish Bulgur Dish

• 2 1/2 ozs. (2 cups) parsley, fresh, rinsed and chopped finely
• 1 tsp. oregano
• 1 tsp. garlic powder
• 1 lb., 2 ozs. (5 medium or 2 3/4 cups) onions, chopped
• 12 ozs. (10 stalks or 3 cups) celery, chopped
• 6 ozs. (3/4 cup) vegetable oil
• 4 lb., 9 ozs. (2 29 oz. cans plus 1 15 oz. can) tomato sauce
• 2 1/2 qts. Water
• 1 lb. 14 ozs. (5 cups) bulgur (cracked wheat)

Saute parsley, oregano, onions and celery in oil until onions are soft. Boil tomato sauce, water, add bulgur. Cover and cook until bulgur is done (about 25 minutes). Stir once in a while. Serve on a dinner plate, over a large baked potato.

Makes 25 servings / 9 ozs. (1 cup) per serving.


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Wilted Romaine Salad

• 1 small head (3/4 lb.) romaine lettuce, (checked for insects)
• 2 tbsps. lemon juice
• 1 tbsp. each sugar and ketchup
• 1/2 tsp. each Worcestershire and Dijon mustard
• 1/4 cup salad oil
• 1 medium-size onion, chopped
• 1/4 lb. bean sprouts
• 1 cup seasoned croutons

Tear romaine in bite-size pieces and set aside. Mix lemon juice, sugar, ketchup, Worcestershire, and mustard and set aside. Heat wok to high heat. When wok is hot, add oil. When oil is hot, add onion and stir-fry for about 1 minute or until onion is limp. Add lemon juice mixture. When mixture boils, add romaine. Turn off heat or remove wok from range. Add sprouts and croutons and toss until lettuce is coated with dressing.

Makes 4 servings.


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Vegetable Stew


Leave the roots on the leeks until after cooking, so they don't fall apart. Just wash and trim beforehand.

• 6 medium-sized leeks (4 inches of green left on)
• 1 tbsp. white vinegar
• 3 qts. vegetable broth
• 2 tbsps. olive oil
• 6 large fresh cilantro sprigs, rinsed, with roots and stems crushed
• 8 cloves garlic, lightly bruised and peeled
• 3 cinnamon sticks (each 3 inches long)
• 2 tsps. ground cumin
• 2 tsps. curry powder
• 1 tsp. coarse salt
• 2 medium-sized zucchini, ends trimmed
• 6 medium-sized carrots, peeled, halved lengthwise and cut into 2-in. lengths
• 3 potatoes, peeled and cut into quarters
• 8 ozs. small white turnips, peeled and quartered
• 3 small yellow onions, peeled and halved
• 3 ripe large tomatoes, cored and quartered
• 1 cup chickpeas, rinsed, cooked
• 1 cup pitted prunes, halves
• 1/2 cup golden raisins
• 4 tbsps. chopped cilantro or parsley
• 8 cups cooked couscous (2 2/3 cups dried), hot (optional)

Wash leek roots well and trim, leaving 1/4 inch of roots on the bottom of the bulbs. Cut a 3-in.-long X through the green of each leek. Place the leeks in a bowl and cover with water. Add the vinegar and let soak for 30 minutes to remove any sand. Drain and rinse under cold running water. Set aside.

While the leeks are soaking, prepare the seasoned broth: Combine the broth, oil, cilantro sprigs, garlic, cinnamon sticks, cumin, curry powder, saffron, and salt in a very large heavy pot. Bring to a boil, reduce the heat and simmer, uncovered, for 30 minutes. Cut the zucchini into 1 ½ inch lengths. Set aside.

Place the reserved leeks, the carrots, potatoes, turnips, and onions in the broth. Bring to a boil, reduce the heat and simmer, uncovered, for 30 minutes.

Add the reserved zucchini, tomatoes, chickpeas, prunes, and raisins. Stir gently so that the vegetables don't break up. Simmer 30 minutes longer. Gently heat the vegetables and broth through. Stir in 3 tbsps. chopped cilantro.

Spoon cooked couscous into each bowl, if desired. Top with the vegetables and broth. Garnish with the remaining tablespoon chopped cilantro.

Makes 6-8 servings.


* * *


Barley Casserole

• 1./2 lb. mushrooms, canned
• 4-5 tbsps. olive oil
• 1 large onion, chopped very fine
• 1 cup pearl barley (checked for insects)
• salt and pepper to taste
• 2-3 cups parve beef or chicken broth

Heat the olive oil in a skillet and add the chopped onions. Cook for 3-4 minutes and add the mushrooms. Cook another 4 minutes, stirring occasionally. Add the barley and brown it lightly, mixing it well with the onions and mushrooms. Season to taste with salt and pepper and pour into an oiled casserole dish. Add enough boiling broth to cover the mixture and come ½ inch above it. Cover the casserole tightly and bake in a 350°F oven for 25 minutes. Taste the barley for doneness. Add more broth, if necessary, and continue cooking until the liquid is absorbed and the barley tender. Serve as an accompaniment – whenever you would use wild rice.


* * *


Rice and Wheat Berry Pilaf with Baby Spinach

• 3/4 cup wheat berries
• 5 3/4 cups water
• 1 1/2 tsps. salt
• 1 tbsp. olive oil
• 3/4 cup rice
• 3 garlic cloves, minced
• 1 6-oz. package baby spinach leaves

Bring 4 cups water, wheat berries and 3/4 tsp. salt to a boil in a saucepan. Reduce heat, cover and simmer until wheat berries are tender but still slightly firm to bite, about 1 hour. Drain.

Heat oil in a heavy large saucepan over medium heat. Add rice and garlic; stir 1 minute. Stir in remaining 1 3/4 cups water and 3/4 tsp. salt; bring to a boil. Reduce heat to low, cover and cook until liquid is almost absorbed and rice is tender, about 15 minutes. Add spinach and cooked wheat berries; stir until spinach wilts and wheat berries are heated through, about 3 minutes. Season with salt and pepper. Serve hot.




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