Take Very Good
Care of YourselvesDeuteronomy 4:15




Low Carb, Fat Free  /  Yield: 6 loaves

Challah often uses 7 ingredients, alluding to the seventh day of the week, Shabbos. The quantity of flour used in the following recipe is sufficient to fulfill the mitzvah (Torah commandment) of hafrashas challah (for explanation, see p. 40, “Separating Challah”). Use the whole wheat, oat, rye and spelt combination to make small 1-ounce rolls and small loaves for the whole week.

21/2 ounces fresh yeast or 21/2 tablespoons instant dry yeast

8-9 cups very warm water, or half water and half sodium-free seltzer (room temperature) (see Note below)

5 tablespoons sugar

5 pounds flour (21/4 kilo or 17-18 cups)

2 tablespoons salt

1/2 cup canola oil

2 eggs plus 2 egg whites


1 egg yolk diluted with a little water

seeds for sprinkling (poppy or sesame)

Mix yeast with 1/4 cup warm water, 1 tablespoon sugar and 1/4 cup flour. Put in a warm place and allow to proof, about 10 minutes. It will become bubbly and start to foam. In the meantime, combine rest of dry ingredients in an extra-large mixing bowl. After the yeast has proofed, add to the bowl, along with 6-7 cups of water, the oil and the eggs. If using dry, instant yeast, simply add it to the dry ingredients, making sure that it does not come into direct contact with the salt.

Knead well, either by hand or with an electric mixer using a dough hook attachment, until the dough is soft, but not too sticky and it comes away from the sides of the bowl. You will need to add flour and/or water as you knead to reach this consistency. Allow dough to rest for 10 minutes and then knead for another few minutes. Allow dough to rest again for 10 minutes and then knead for a minute or 2. Spray the top with non-stick cooking spray, cover with a plastic bag and set aside to rise until double in bulk, at least 1 hour. (If it is cold in the kitchen, this stage will take longer.)

Punch dough down and set aside to rise a second time. Punch dough down and divide into 6. Take 4 of the pieces of dough and divide each one into as many strands as you want to braid for each loaf. While braiding these challahs, cover the remaining 2 pieces of dough with plastic wrap. This way they will retain their moisture and provide the best rising medium.

Cover the 4 challahs with a towel and let them rise for 30-45 minutes.

Preheat the oven to 425°F. Just before putting them in the oven, apply a glaze made of 1 egg yolk diluted with a little water, and sprinkle with sesame or poppy seeds or both. Position the challahs on a cookie sheet lined with baking paper and place on the middle rack in the oven, taking into account the height of the finished loaves. Now braid the last 2 challahs. (While the 4 are baking, these 2 will rise without rising too much, which makes them lose their shape.)

Bake for 10 minutes at 425°F, and then reduce heat to 375°F and bake an additional 25 minutes. To test if done, remove and tap bottom of loaf – it should make a hollow sound. To avoid moisture from accumulating on the bottoms of the loaves, remove them immediately from the cookie sheet and cool on a rack. For challah rolls, 10-15 minutes at the highest heat is sufficient.

Challah freezes nicely, but it must be well-wrapped.


For loaves and rolls, you can use half canola and half olive oil. Sprinkle with mixed oats, black and white sesame seeds and/or poppy seeds.


Most people find that high-gluten flour – the flour that makes our challah rise so well – contributes to a faster surge in blood sugars. I racked my brain for a solution so that my family could enjoy the challah they were used to and I wouldn’t suffer from such a surge … and Heaven helped. I tried using sodium-free seltzer in place of half the water, and we now enjoy beautiful, light challah without the high-gluten content. This works just as nicely with a white/ whole-wheat flour combination or with whole-wheat flour on its own.


You can make the above recipe substituting whole-wheat, spelt, oat or any combination of higher-fiber flours. The carb count will be a bit lower (due to the higher fiber count). However, the real gain is a more wholesome bread. Due to the density of whole-wheat flour, this dough will call for a little more water – and again – using half seltzer and half water will give you a lighter and fluffier texture.

Nutrition Facts

Serving size 1 slice

(oz) 1, (g) 30, Calories 72, Protein (g) 2.5, Carbs (g) 12, Fat (g) 0.2

Sat. Fat (g) 0, Cholesterol (mg) 5, Sodium (mg) 50, Calcium (mg) 3

Fiber (g) 1, Exchanges: Starch/bread 1



Stuffed Cabbage


Low Carb, Low Fat  /  Yield: Approx. 12 servings

This great classic can be made either low-carb or low-fat or both, depending on how much and what kind of rice and meat you use. Below is the classic version with the carbs and fat already reduced, but you can experiment and make adjustments with the same great results. Some people like them with a lot of sauce and some like them drier; adjust the liquid accordingly. If this recipe looks too daunting, a simpler version is provided below.

1 medium green cabbage


1/2 cup wild rice

1 cup water plus 1/4 cup water

1 medium onion, peeled and finely minced

2 cloves garlic, peeled and finely minced

1 tablespoon olive oil

1 tablespoon chicken soup or meat soup powder (optional)

21/2 pounds ground lean meat, poultry, or a combination

1 egg plus 2 egg whites, or 1/4 cup Egg Beaters

1/2 teaspoon pepper


1 1/2 cups tomato sauce

˝ cup tomato paste

5-6 cups water

sugar substitute equal to 3-6 tablespoons sugar

  teaspoon sour salt (optional)

salt and pepper to taste

1 tablespoon vinegar

Method . for separating cabbage leaves:

The night before, put the cabbage in a plastic bag and freeze. Defrost and separate the leaves. If not completely defrosted, keep cabbage in cold water while working.

Method .:

Place whole cabbage into a large pot of boiling water. Boil until a knife inserted into the center comes out easily, approximately 30-50 minutes. (See p. 62 for eliminating odors.) Drain and cool in a colander, then separate the leaves.

Directions for stuffing cabbage:

Boil rice in 1 cup water for 5 minutes. Rinse, drain and set aside. Sauté onion and garlic with oil, using the EnLITEned method (see p. 42), and set aside. Mix soup powder with 1/4 cup water and add to prepared rice, onion, ground meat, eggs and pepper.

Line the bottom of a large pot with torn cabbage leaves and leaves too small to use for wrapping. Starting with the largest leaves, cut out the thick, hard veins and put these in the pot as well. Place a spoonful of the meat mixture near the wide part of the leaf, fold that part of the leaf over it, fold the sides in around it, and roll until closed (it should look like a closed blintz [crepe]). Place folded side-down on cabbage pieces already in the pot. Do this with all the leaves, stacking them neatly.

Mix together ingredients for sauce and pour over the cabbage rolls. There should be enough to just cover them. Cover the pot and bring to a boil. Lower heat and simmer for at least 6 hours, or overnight in a Crock-Pot or on a hot plate. Check often to make sure they are not burning or too dry. These freeze well.

Stuffed vegetable variation:

The same filling can be used to stuff zucchini or peppers. For zucchini, carefully scoop out the inside; keeping the shell intact. Mince the pulp and add it to the meat-rice mixture. Mix well and use to stuff the zucchini shells. Or, if you prefer, just add the zucchini pulp to the onions in the pot. This will thicken up the sauce. For peppers, scoop out the inside and stuff with the meat-rice mixture. Cook the filled vegetables in the sauce for 1-2 hours, covered in a deep pan.

These filled vegetables can also be placed on top of EnLITEned Traditional Cholent (see p. 224) once it is almost ready and simmering, before the Sabbath, for a low-carb accompaniment. Cover and cook overnight.

Casserole version:

Instead of stuffing the cabbage leaves with meat and then rolling them, layer the leaves and meat one on top of the other in a 9 x 13-inch pan, lined with baking paper and sprayed with non-stick cooking spray. Top with sauce, cover with foil and bake at 375°F for 3 hours.

Nutrition Facts

Serving size (roll) 1, (oz) 2.5, (g) 75, Calories 69, Protein (g) 6, Carbs (g) 3.3

Fat (g) 3.5, Sat. Fat (g) 1, Cholesterol (mg) 23, Sodium (mg) 130, Calcium (mg) 31

Fiber (g) 1.5, Exchanges: Starch 1/4 Lean meat protein 1 Free vegetable 1


EnLITEnedVelvety Chocolate Mousse / Half-Bake


Choc Mousse


Low Carb, Reduced Fat  /  Yield: 12 servings

It is now thought that small amounts of dark chocolate and/or good quality dark cocoa are good for you. Once you try this recipe, you may never go back to the high-carb/high-fat version.

4.6 ounces (133 grams or 36 small squares) good quality, dark chocolate (72 % cocoa)

2 tablespoons light margarine

7 egg whites plus 4 egg yolks

dash of salt

sugar substitute equal to 2 tablespoons sugar, divided

1 tablespoon coffee, with a few drops of water to dissolve

1 teaspoon vanilla extract

1 tablespoon Merlot red wine

non-stick cooking spray


Chocolate mousse:

Break chocolate into pieces and microwave with margarine for approximately 1 minute (making sure it doesn’t burn). Set in a bowl of hot water, so that it doesn’t harden.

Beat the egg whites the EnLITEned way (see p. 43), with 1 tablespoon of sugar substitute, just until stiff peaks form. Beating too long will make it difficult to blend with the chocolate. Set aside.

In another bowl, beat the egg yolks with 1 tablespoon of the sugar substitute until thick and lemon-colored. Once it starts to thicken, turn mixer to the lowest setting and slowly pour in the melted chocolate (keep 1 tablespoon for later use as chocolate shavings). Add beaten egg whites. Beat on lowest setting until thick and incorporated, occasionally scraping down the sides. If a bit of egg white is still showing, finish by mixing with a spatula. Continue mixing by hand, adding the coffee, vanilla and wine.

Pour into small glass dessert bowls and refrigerate until ready to serve. To prepare in advance, pour into small muffin tins lined with paper cupcake holders. Freeze these overnight. Carefully remove paper right before serving, and garnish. These melt quickly.

Note (for mousse):

A good way to store this dessert is to freeze in small muffin tins. Remove right before serving; they melt quickly.


Using the same recipe, spray an 8-inch round springform pan with non-stick cooking spray and pour in half the mixture. Bake at 350°F for 15-20 minutes, or until lightly firm to the touch, but not dry. Remove and cool (it may fall slightly). Pour the remaining batter on top and freeze.

Garnish (for either dessert):

One or more of the following: chocolate shavings, strawberry hearts, and/or tiny mint leaves•

For chocolate shavings:

Put a small aluminum pan in the freezer for a few minutes. Spread 1 tablespoon of melted chocolate in a very thin layer on the outside bottom part of the pan and refrigerate. When ready to garnish, scrape with a sharp knife directly onto the half-bake or mousse, since handling the shavings will melt them. These can be made in advance by shaving directly into a container and freezing immediately.

EnLITEnedtips for melting chocolate:

Method 1:

Break up chocolate into small pieces in a heat-proof bowl and microwave with or without additional fat for 30 seconds at a time, being careful not to burn.

Method 2:

Break up chocolate into small pieces in a heat-proof bowl. Cover and place this bowl into a larger heat-proof bowl filled with boiling water, being careful that the water does not overflow into the smaller bowl. Cover both bowls and let stand, mixing contents of the smaller bowl occasionally, and adding hot water to the larger bowl as needed.

Method 3:

Place chocolate in the top of a double boiler over simmering (not boiling) water until the chocolate melts. Remove from heat, but keep covered and leave it over the hot water until ready to use.


If at any time melted chocolate hardens, it can be broken up and melted again over hot water.

Nutrition Facts

Serving size: Mousse: cup Half-Bake: 1 slice, (oz) 1, (g) 30

Calories 111, Protein (g) 4.8, Carbs (g) 6.3, Fat (g) 6.8, Sat. Fat (g) 2.8

Cholesterol (mg) 135, Sodium (mg) 100, Calcium (mg) 0, Fiber (g) 1.5

Exchanges: Starch 1/2 Protein 1/2 Fat 1/2


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