How to Have a Healthy Shabbat

June 7, 2016

5 min read


Healthy recipes for your Shabbat meal.

Keeping Shabbos should be good for your health, after all it is a day of rest. With this Shabbos lunch menu from our 28 Day JOY of KOSHER Challenge you can eat, indulge and enJOY Shabbos while still keeping to a healthy lifestyle.

It is not easy to eat “right” on Shabbos with the endless barrage of food. It all starts with a big multi course meal Friday night. Followed by cake for kiddush on Shabbos morning, and then another feast Shabbos day featuring challah chicken, chulent, kugel (and more challah). Lest we forget dessert, we absolutely must indulge, it is Shabbos after all. And then there’s Shabbos party (which somehow became appropriate for all ages) the eating just doesn’t seem to stop and that’s okay, if you choose the right foods.

The trick to staying healthy on Shabbos is just like the trick to staying healthy during the week...lots of vegetables plus whole grains and portion control especially when it comes to challah and dessert. (Yes dessert is “allowed” if you follow our recipes.) In our new 28 Day JOY of KOSHER Challenge we share 4 full Shabbat meal plans for Friday night dinner, Shabbos morning kiddush and Shabbos lunch complete with optional healthier desserts (although we never opt-out of dessert!).

Here is a sneak peek of a sample Shabbos Day menu:

Healthy Banana Oat Nut Bread Recipe

Healthy Banana Oat Nut Bread RecipeServings 8

If you like to serve and eat cake on Shabbat morning, try this banana bread. Filled with fiber and some bonus nutrients, like potassium from bananas and walnuts, it will keep you full longer.


  • Cooking spray
  • 11/3 cup whole-wheat flour
  • 2/3 cup raw quick cooking oats
  • 1/2 cup sucanat or coconut sugar
  • 2 teaspoons baking powder
  • 1/2 teaspoon kosher salt
  • 1/2 cup chopped walnuts
  • 1 cup banana, about 1 large, mashed
  • 1/2 cup almond milk
  • 2 eggs, beaten
  • 1 tablespoon lemon juice


1. Preheat the oven to 350°F. Spray a loaf pan with cooking spray.

2. In a large bowl, whisk together flour, oats, sugar, baking powder, and salt. Add walnuts.

3. In a medium bowl add banana, milk, eggs, and lemon juice and mix to combine.

4. Add wet ingredients to dry ingredients and stir until just blended. 5. Pour into the prepared pan and bake at 350°F for about 50 minutes or until a toothpick inserted in the center comes out clean.

6. Cool on a wire rack before slicing into 8 equal pieces and serving.

Nutritional Information / Per Serving: Serving Size 1 slice

220 calories, 7g fat, 47mg cholesterol, 177mg sodium, 37g carbohydrates, 4g fiber, 15g sugar, 7g protein

Gluten Free: Swap gluten-free flour for whole wheat.



This chicken cholent has less than half the calories of traditional cholent, and has so much more flavor it will be your new favorite.


  • Cooking spray
  • 2 large sweet potatoes, peeled and cut in 2-inch pieces
  • 1 head cauliflower, cut into florets or 4 cups frozen florets
  • 1 large onion, chopped
  • 4 cloves garlic, chopped
  • 2 pounds chicken legs
  • 1 1/2 teaspoons kosher salt
  • 1 teaspoon freshly ground black pepper
  • 1 cup raw brown rice
  • 1/2 cup dried chickpeas
  • 1 teaspoon paprika
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground allspice
  • 4 large eggs in their shells, washed
  • 1 quart chicken broth


1. Grease a slow cooker insert with cooking spray.

2. Layer sweet potatoes, cauliflower, onions, garlic, and chicken.

3. Season salt and pepper.

4. Sprinkle in rice and gently shake the slow cooker so rice settles into all the crevices.

5. Add chickpeas and repeat the gentle shake.

6. Sprinkle with paprika, turmeric, cumin, cayenne pepper, cinnamon, and allspice. 7. Gently nestle in eggs.

8. Pour in chicken broth; add water if necessary to just cover everything.

9. Cook on low for 12 to 20 hours.

10. Just before serving, remove and peel eggs.

11. Scoop cholent into individual bowls or serve family style in a large serving bowl. 12. Cut eggs into quarters and arrange on top of cholent or in a bowl alongside.

Nutritional Information / Per Serving

510 calories, 12g fat, 262mg cholesterol, 1218mg sodium, 56g carbohydrates, 8g fiber, 8g sugar, 44g protein

Vegetarian: Swap extra 1/2 cup dried chickpeas for chicken.


Servings 6

Parsley is rich in many vital vitamins, including vitamins A, B12, C, and K. This means parsley keeps your immune system strong.


  • 8 cups chopped fresh parsley
  • Zest and juice of 1 lemon
  • 4 tablespoons extra virgin olive oil 2 teaspoons honey
  • Kosher salt
  • Freshly ground black pepper
  • 1⁄4 cup sunflower seeds


1. Place parsley in a medium salad bowl.

2. Whisk together lemon zest and juice, oil, and honey.

3. Drizzle dressing over parsley, toss, and season to taste with salt and pepper. 4. Top with seeds.

Nutritional Information / Per Serving

150 calories, 12g fat, 0mg cholesterol, 71mg sodium, 9g carbohydrates, 3g fiber, 3g sugar, 3g protein



Keep dessert easy and light with malabi made from almond milk and top with healthy fruit and nuts.


  • 4 cups almond milk, divided
  • 1⁄3 cup silan
  • 1⁄4 cup cocoa powder
  • 1⁄2 cup cornstarch or arrowroot powder 1 tablespoon rose water


1. In a large microwave safe bowl whisk together 31⁄2 cups almond milk, silan, and cocoa powder and heat for 2 minutes.

2. In a small bowl whisk together cornstarch and remaining 1⁄2 cup almond milk. 3. Whisk cornstarch mixture into warm milk mixture.

3. Place back in the microwave for 4 to 6 minutes more, whisking every 2 minutes until pudding consistency is reached.

4. Remove and whisk in rose water.

5. Pour into decorative cups for serving and cool in fridge.

Nutritional Information / Per Serving

100 calories, 2g fat, 0mg cholesterol, 126mg sodium, 20g carbohydrates, 2g fiber, 0g sugar, 2g protein

Our July challenge begins July 4th, sign up now and join us.

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