Some Healthier Shabbat Options
These recipes are flavorful, wholesome and even easier to make than the less nutritious version you’re used to.
After many attempts and weeks of “What’s kale? Can we have regular chips?” I have mastered some kugels, side dishes, and lighter dessert alternatives to please everyone. These recipes are flavorful, filled with color for a beautiful presentation, wholesome and even easier to make than the less nutritious version you may be used to! Give them a try and let me know how they go over next Shabbos in your home.
Sweet Potato Bake
Photo by Not too Delicious
This delicious side dish has reduced eggs, oil, and flour. It’s denser than the traditional version but sweet and just as creamy and satiating. This recipe can be made in muffin cups for individual servings too.
- 2 large sweet potatoes
- 1 tablespoon canola oil
- 1 egg
- 1/4 cup flour (whole wheat is great, almond, oat and quinoa work well too)
- 3 tablespoon maple syrup
- 1 teaspoon vanilla extract
- 1/4 cup soy milk (if too thick can add a bit more)
- 1 teaspoon cinnamon
- 1 cup nuts, optional
Preheat oven to 400°F.
Poke holes in a few places on potatoes, Drizzle olive oil over them, Wrap in foil place on a baking sheet. Bake for 1 hour, until super soft. Cool potatoes then remove skin and place potato flesh in a medium bowl. Mash potatoes and add egg, flour, maple syrup, vanilla and soy milk. Lower oven temperature to 350°F.
Grease a pie plate or an 8x8 inch baking dish with non-stick cooking spray. Pour potato mixture into pan. Drizzle cinnamon and nuts on top and bake about 30 minutes. Serve warm.
Super Simple and Tasty Teriyaki Salmon Healthy Style
Photo by Gimme Delicious
Many people buy teriyaki or barbeque sauce and yes, that’s an option. I like this homemade version because its not only quick, but I like controlling the flavors, and quantities of sugar and sodium. Use both fresh garlic and ginger in this or double the amount in frozen cubes.
- 1 tablespoon sesame oil
- ¼ cup low-sodium soy sauce
- ½ tablespoon Dijon mustard
- 1 tablespoon honey or maple syrup
- 1 teaspoon minced fresh garlic
- 1 teaspoon minced fresh ginger
- 4 pieces salmon fillet
- 2 tablespoons toasted sesame seeds
Line a baking sheet with parchment paper or aluminum foil. Preheat oven to 400°F.
Whisk sesame oil, soy sauce, mustard, honey, garlic and ginger. Sprinkle with sesame seeds.
Place salmon on baking sheet. Brush with teriyaki sauce to fully coat salmon.
Bake for 10 minutes. With a spoon scoop up any sauce and drizzle over salmon. Bake for an additional 10 minutes. Serve warm or at room temperature.
Cauliflower Rice and Kale
Photo by Tasting Page
Cauliflower rice is a great vegetable side dish that often serves as an alternative to a starchy side dish. Cauliflower rice comes both fresh and in the frozen section of most markets.
- 2 to 3 tablespoons olive oil or coconut oil, divided
- 1/2 leek, chopped
- 1 package store bought cauliflower rice
- 1/2 bunch kale, chopped
- 1 teaspoon kosher salt
- 1 teaspoon curry powder
- Crushed red pepper flakes (optional)
- Fresh cilantro, to garnish
Heat 2 tablespoons oil in a medium skillet over medium heat.
Add leeks and sauté until it turns translucent and golden, about 5 minutes.
Add the cauliflower rice and sauté for 2–3 minutes, or until it starts to cook. Then add in the chopped kale, curry and red pepper flakes and continue to sauté for another 4–5 minutes, or until the vegetables are cooked through. Add salt and drizzle with remaining olive oil.
Most vegetable souffles or “kugels” contain loads of fried onions, oil, and eggs. This one is dense and tasty without those extra high fat ingredients. It rewarms nicely and is terrific with a nice sunny-side up egg on top as a next day leftover meal.
- 1 (16 ounce) bag frozen broccoli florets
- 1 cup water
- 3 tablespoons whole wheat flour* or all-purpose flour
- 2 eggs
- ¼ cup reduced fat mayonnaise or olive-oil mayonnaise
- 1 teaspoon onion powder
- 1 teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- Topping: cornflake crumbs, ground nuts, panko crumbs, optional
Preheat oven to 350°F.
Spray an 8 x 8 inch baking dish with non-stick cooking spray.
In a large skillet cook broccoli and water over medium-high heat, mixing occasionally so that broccoli gets very soft but not burned. Add more water if necessary. When broccoli is softened and easily mashed, turn off heat. Mash with a fork until slightly chunky. Add flour, eggs, mayonnaise, onion powder, salt and pepper. Pour into prepared dish and top with cornflake crumbs. Spray lightly with non-stick cooking spray (this helps get the topping toasty). Cook for 30 minutes. Serve warm.
* I like to use King Arthur’s white whole wheat flour. It has a grayish color, but is a very light wheat flour so its healthy and not heavy. It’s made from a white whole wheat grain so it’s a whole grain without any dyes.
Baked Apples with Crumble Center
Photo by Skinnytaste
This lighter dessert is wonderful in the fall and winter. I make it right before Shabbos and keep it on the blech to serve as a warm dessert. You can use other types of apples like Rome beauty or Empire but make sure its a varietal that holds up well to cooking. Some apples like Macintosh get very mushy when baked.
These are made on a baking sheet. I recommend baking them in small ramekins to capture the juices and keep them intact and make eating them a bit easier.
- 3 Granny Smith apples, cut in half, core scooped out
- 3 tablespoons margarine or butter, melted (you can can use canola oil or melted coconut oil, but Earth Balance buttery sticks that are made from canola oil work better in a crumble)
- 3 tablespoons brown sugar
- 3 tablespoons all-purpose flour, almond flour or whole wheat flour
- 3 tablespoons chopped nuts
- ½ teaspoon vanilla extract
- ½ cup old fashioned oats
- ½ teaspoon cinnamon
- PInch of nutmeg
- Optional: Low fat ice cream pareve or dairy
Preheat oven to 350ºF.
Place each apple half in 4-inch ramekin or on a parchment lined baking sheet.
In a small bowl combine margarine, brown sugar, flour, nuts, vanilla, oats, cinnamon and nutmeg. Spoon crumble on top of the apple halves and sprinkle with cinnamon with a bit more cinnamon.
Bake for 30-35 minutes, until apples are softened but still intact and crumble is slightly browned.
Serve warm with ice cream.
Chocolate Brownies with Sweet Potato
Photo by Wide Open Eats
These are delicious and do not tasty like “healthy” option brownies. They are rich and dense and super moist. I make these for gluten free guests too by substituting potato starch or almond flour for the all-purpose flour.
- 1 cup almond butter or peanut butter
- ¾ cup sweet potato puree (alternatively, you can use prune puree or date puree)
- 1 teaspoon vanilla extract
- ¼ cup plus 2 tablespoons flour (any type)
- ½ cup mini chocolate chips, plus more for garnish
- ⅔ cup sugar
- ¼ cup plus 2 tablespoons cocoa powder
- 1 ½ teaspoons baking soda
- ⅛ teaspoon salt
- Whipped Cream, optional
- 1 (15 ounce) can (full fat coconut milk), REFRIGERATED OVERNIGHT
- 1 tablespoon powdered sugar
- ½ teaspoon vanilla extract
- ¾ teaspoon cinnamon
For the brownies: Preheat oven to 325°F. Line an 8-inch pan with parchment paper or grease well. Gently warm almond butter until easy to stir.
In a large bowl, whisk the sweet potato puree, almond butter, and vanilla. In a separate bowl, stir flour, chips, sugar, cocoa powder, baking soda, and salt. Pour dry ingredients into wet ingredients and mix gently. Pour into prepared pan and smooth top.
Bake in center of oven for 20 minutes. Brownies will look a little undercooked, but will firm up when cooled or refrigerate a few minutes to set after cooled. Do not overcook.
For the Whipped Cream, optional:
Chill a metal bowl and beaters from an electric mixer.
Make sure can of coconut milk has been placed in the refrigerator overnight or longer. Open can and scoop out congealed thick cream, discard any watery parts.
Place cream in chilled metal bowl. Beat on high until soft peaks. Add powdered sugar, vanilla and cinnamon and blend to desired consistency.