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JDA Logo - Click to go to home page JEWISH DIABETES brings you Recipes for Before & After the Fast of the 9th of Av
Enlightened

BS'D

 

This Saturday night and all day Sunday July 20 thth we fast for 25 hours from sundown to sundown, commemorating the destruction of the Holy Temple in Jerusalem.

 

Many Rabbis do not allow those with diabetes to fast.  We, therefore, we recommend checking with your health care team and Rabbi.

For many people that are in the midst of healthy lifestyle changes, a fast dayof not drinking and eating for a full 25 hours, can wreak havoc with one’s diabetes regimen. It is our pleasure to bring you a series of recipes that, hopefully, will help you stay within your goals.

Ending the fast in control is quite a challenge, but as we have always said, “If you fail to prepare---you prepare to fail”

Prior to the fast it is vital to drink as much water as possible in order to help keep you hydrated. When the fast is over have a large cool glass of water or better yet, a refreshing iced herbal tea and relax a bit.

Serve with protein such as a large omelet and/or Fish of choice: This year since the fast was supposed to be on Shabbos but is postponed due to the sanctity of the Sabbath, we are permitted, both before and after the fast to eat meat dishes.

This light easy soup will be perfect. If anyone is hungry after that continue with one of our deLITEful dairy dishes (two of them follow), our (exclusive to readers) simple ratatouille, a salad and, we recommend ending the meal with some Fresh & Natural Applesauce (or compote pg. 374) and some LITE and easy Simple Almond (walnut) cookies (pg. 379)

THE FOLLOWING EASY RECIPE IS EXCLUSIVE TO OUR READERS!

SUMMER RATATOUILLE
THIS DISH IS SIMPLE, LITE, EASY AND VERY SATISFYING. I ALWAYS HAVE TO MAKE AT LEAST DOUBLE THE AMOUNT SINCE THERE IS NEVER ENOUGH TO GO AROUND. YOU CAN USE SPROUTS AND ALMOST ANY CHOICE OF VEGETABLES IN ADDITION TO OR IN PLACE OF THOSE LISTED HERE.

Low Carb, Fat Free / Yield: 5 servings

1-tablespoon olive oil
1/2 cup sliced onion
non stick cooking spray
2 large cloves garlic, peeled and finely crushed
3 cups combination scrubbed and sliced zucchini and yellow squash
1 cup eggplant peeled and cut in to small cubes
1 cup washed, sliced tomatoes or 1 can stewed tomatoes
1 tablespoon fresh lemon juice
1/2 teaspoon salt
1/2 teaspoon fresh ground black pepper

1 tablespoon parve chicken soup powder (optional) 
sugar substitute equivalent to 1 tablespoon sugar (optional)
Water to cover


DIRECTIONS:
In a large skillet over medium-high heat, heat the
olive oil. Add the onion. Spray with non stick cooking spray stir and brown, the EnLITEned way. Add the crushed garlic, zucchini, yellow squash, eggplant and tomatoes; Season with lemon juice and seasonings. Stir often, sauté over low to medium heat for 10-15 minutes until tender.
Cover with water and boil--Lower heat and simmer till ready to serve.
This can be served warm or at room temperature.

Nutritional Facts:
Serving size (cup) 1
(oz) 8
(g) 240
Calories 95
Protein (g) 2
Carbs (g) 3.3
Fat (g) 0.3
Sat. Fat (g) 0
Cholesterol (mg) 0
Sodium (mg) 278
Calcium (mg) 70
Fiber (g) 3.8
Exchanges: 1 Free vegetable

This is a perfect salad for both the nine days and for the meal prior to the fast. The rice will help keep going, yet won’t overload you.

Wild Rice-Broccoli Salad
Reduced Carb, Low Fat / Yield: 8 servings

 

This same salad can be made with different healthy grains, such as bulgur, millet or quinoa – on their own or in combination. These are definitely preferable over potatoes and pasta. Just keep a watchful eye on the portion size and pile on the vegetables. Try using different vegetables to lend variety.

Salad:
1 pack bouillon granules, or 1 teaspoon chicken soup powder
2 cups water
1/2 cup long grain rice
1/2 cup wild rice
1 small bag frozen broccoli florets, defrosted and drained
1 small red onion, peeled and chopped
1 small red pepper, seeded, sliced and diced

Dressing:
1/2 cup red wine vinegar
1 tablespoon olive oil
3 cloves garlic, peeled and crushed
⅛ teaspoon black pepper, freshly ground
1/2 cup fresh parsley, chopped
sugar substitute equal to 2 tablespoons sugar
2-3 tablespoons water 
Mix bouillon or soup powder with water in a medium saucepan. Bring to a boil and add rice. 
Reduce heat, cover and simmer for about 45 minutes, until rice is tender and all the water is absorbed. Toss with a fork and keep covered until cool. 
Place the broccoli, onion and red pepper in a bowl and mix with the rice. 
In a measuring cup or jar, combine dressing ingredients.
Pour on the salad and toss.
Line a platter with the lettuce leaves. Top with the salad, then sprinkle with almonds and lay out the onion rings. Cover with plastic wrap and refrigerate several hours before serving.

Garnish:
red leaf and romaine lettuce leaves
⅛ cup roasted slivered almonds (see p. 43)
1/2 red onion, peeled, sliced and separated into rings

Nutrition Facts
Serving size (cup) 11/2
(oz) 5.7
(g) 170
Calories 109
Protein (g) 3.2
Carbs (g) 17
Fat (g) 2.8
Sat. Fat (g) 0.3
Cholesterol (mg) 0
Sodium (mg) 25
Calcium (mg) 36
Fiber (g) 1.2

Exchanges: 
Starch 1 Free vegetable 1 Fat ½

Recipe For Day 7

Try this soup with almost any vegetable or in combination. Very feeling before a fast and easy on the stomach, yet light and satisfying any time, especially after the fast when we tend to grab almost anything in sight


 

Blended Soup
Low Carb, Fat Free / Yield: 6 servings

My kids laugh at me when I eat this soup, because they say it looks like baby food, but it’s actually a very satisfying meal accompaniment. You can eat as much as you want of it – it’s so low in everything! If you choose not to use the chicken soup powder, you can experiment with other herbs and spices to make it more flavorful to suit your taste.

3 cups cauliflower and/or broccoli
1 (6-ounce) piece of pumpkin (1 cup, peeled and cubed) (optional)
4 large zucchini, peeled
1 medium onion, peeled
2 cloves garlic, peeled and finely minced
1 small carrot, peeled
1 tablespoon pareve (non-dairy/ non-meat) chicken soup powder (optional)
salt and pepper to taste
water to cover plus 2 cups
 

Place vegetables into a medium-sized soup pot. Cover with water and bring to a boil.
Reduce heat and allow to simmer for at least 30 minutes, or until vegetables are soft. 
Add seasoning and stir until dissolved. 
Blend right in the pot with an immersion blender, or let cool and blend in an electric blender. See Tip on p. 51 (Enlitened cook book) for reheating.


Variation:
Feel free to experiment with the ingredients in this soup. Try varying the amounts of the vegetables and substituting different low-carb vegetables, such as kohlrabi, turnip or cabbage. The amount of water you use will obviously affect the thickness of the soup. Those who are watching their carb intake can increase/ decrease the carrots, pumpkin and onions accordingly.

Nutrition Facts
Serving size (cup) 1
(oz) 8

(g) 250
Calories 64
Protein (g) 3
Carbs (g) 7.3
Fat (g) 0.6
Sat. Fat (g) 0
Cholesterol (mg) 0
Sodium (mg) 36
Calcium (mg) 70
Fiber (g) 2

Exchanges: 
Starch/vegetable 1


Powerful Egg White Omelet
Low Carb, Low Fat / yield: 4 servings
This recipe and the following sweet version are perfect to help you get buy in tight moments when your not sure what to eat and don’t want to grab something you shouldn’t.

They are great for Friday afternoon or Motzoei Shabbos Melave Malka (the last meal for Saturday night), breakfast, lunch or any time

When you want to lighten up an egg recipe, it
?
s best to use egg whites and not the yolks. However, the yolks can be saved and used elsewhere (see p. 39 in Enlitened for instructions). They can be used to glaze bread and challah, or for sauces, custards and other things.
You can substitute almost any vegetable for the spinach here (frozen chopped broccoli, fresh or canned sliced mushrooms, etc.). For variety, try a different vegetable each time. Paired with soup and salad, this omelet makes a great lunch or even light supper.

INGREDIENTS:
non-stick cooking spray
3/4 cup scallions (5-6), diced
2 whole eggs plus 4 large egg whites
3 tablespoons low-fat milk or lowfat, low-carb soy milk
1/4 teaspoon garlic powder
1/4 teaspoon dried basil
salt and pepper to taste
1 cup frozen chopped spinach
1/4 cup grated low-fat cheese (yellow or feta) (optional) 

DIRECTIONS:
Heat non-stick cooking spray in a large skillet on medium heat. Add scallions and sauté the Enlitened way (see p. 42).
Using a wire whisk or fork, beat the eggs together with the milk, herbs and spices. Add to the skillet. 
With a fork or the tip of a spatula, keep pushing the edges in gently so that the egg spreads to the sides and cooks.
If using frozen vegetables, microwave them for 1 minute (or thaw according to the instructions on p. 114) and squeeze out the liquid. 
When most of the egg is cooked, sprinkle the spinach across the top and cover with the cheese. 
Cook over low heat for 1 more minute and, using a wide spatula, fold in half. 
Cook another minute and serve.


Nutrition Facts
Serving size: (omelet) 1/4
(oz) 4
(g) 120
Calories 97
Protein (g) 8
Carbs (g) 2.5
Fat (g) 4
Sat. Fat (g) 1.4
Cholesterol (mg) 164
Sodium (mg) 64
Calcium (mg) 132
Fiber (g) 1

Exchanges: 
Free vegetable 1/2 Lean protein 1


Powerful Egg White Omelet (Sweet Version)
Low Carb, Low Fat / Yield: 4 servings
Have this deliciously satisfying omelet with one of the coffees listed later and you may never turn to heavy cheese blintzes (crepes) again.

INGREDIENTS:
non-stick cooking spray
2 whole eggs plus 4 large egg whites
2 tablespoons low-fat milk or low fat, low-carb soy milk (optional)
1/2-cup farmer cheese (or, low-fat cottage or soft white cheese, drained and omit the soy milk)
1-teaspoon vanilla extract
Sugar substitute equal to 1 teaspoon sugar
1/2-1/4 teaspoon cinnamon 
salt and pepper to taste

 

DIRECTIONS: 
Heat non-stick cooking spray in a large skillet on medium heat. 
Using a wire whisk or fork, beat the eggs with the milk. Add to the pan. 
With a fork or the edge of a spatula, keep pushing the edges in gently, so that the egg spreads to the sides and cooks.
Mix together in a bowl the cheeses, vanilla and seasonings. When most of the egg is cooked, sprinkle this across the top. 
Cook over low heat for 1 more minute, and with a wide spatula fold in half. 
Cook another minute, and serve.

Nutrition Facts
Serving size (omelet) 1/4
(oz) 3

(g) 110
Calories 78
Protein (g) 8
Carbs (g) 1.2
Fat (g) 4.4
Sat. Fat (g) 1.7
Cholesterol (mg) 112
Sodium (mg) 64
Calcium (mg) 1.5
Fiber (g) 1
Exchanges: Lean protein 1

Cheese Balls
Carb Free, Low Fat / yield: 17 servings
THIS RECIPE IS GREAT SERVED AS AN APPETIZER FOR SHALOSH SEUDOT (Sabbath afternoon meal). AND WILL CARRY OVER AS A GREAT ACCOMPANIEMENT FOR THE REST OF THE NINE DAYS (prior to the fast of the 9th of AV)

These are lovely for Shavuos (Pentecost) or for entertaining or just as a nice treat for yourself. A combination of the various garnishes is beautiful, satisfying, filling and low in everything. These can be served with an assortment of fresh-sliced, low-glycemic fruits and vegetables.

INGREDIENTS:

11/2 cups farmer cheese
1/2 cup 5% soft white (spreadable) cheese, or low-fat ricotta (well-drained)*
1-cup low-fat grated yellow cheese (muenster, cheddar etc.)
1/4 cup scallions, minced (see Tip on p. 42)
¼ - ½ teaspoon ground black pepper
1-2 cloves garlic, peeled and finely minced or
½ - ¾ teaspoon powdered garlic
1 tablespoon Worcestershire sauce (see p. 271 for recipe) (optional)


Garnishes:
1-tablespoon sweet or sharp paprika
cup minced dill
cup minced parsley
cup roasted nuts, coarsely chopped
cup roasted sesame seeds 
Mix all the ingredients together and refrigerate for 30 minutes. 
Form the mixture into small balls (we suggest wetting your hands) and roll in any or all of the suggested garnishes (see below). Refrigerate in an airtight container for up to 2 days. It is not recommended to freeze.


Sweet variation:
Omit scallions and spices. Add 1/2-teaspoon vanilla extract and roll in cinnamon.

Variation:
For a Chinese twist, use 1-tablespoon light soy sauce instead of the Worcestershire and roll in minced fresh or pickled ginger.

*The cheeses need to be soft enough to roll. However, in order to hold their shape without added fillers make sure that all liquid is drained and they remain just a bit moist

Nutrition Facts
Serving size (ball) 1
(oz) 1
(g) 30
Calories 41
Protein (g) 5
Carbs (g) 0.9
Fat (g) 2
Sat. Fat (g) 1.2
Cholesterol (mg) 5
Sodium (mg) 110
Calcium (mg) 96
Fiber (g) 0

Exchanges: 
Medium-fat protein ½

Baked Peaches. 
This was sent to us by one of our readers---it sounds lovely and refreshing and we hope you enjoy!


DIRECTIONS:
Take soft peaches, white ones are the best, put them in a pan with enough water to cover 1/4 of the peach. Sprinkle with cinnamon and bake at 400 F for about 20 min.

It's a good idea to take a look after 10 or 15 just to be sure. You can poke them with a knife when they are soft. These are so delicious hot. Low cal ice-cream is also good with them. 


Vegetable-Cheddar Frittata
Low Carb, Low Fat / Yield: 6 servings

A frittata is basically a double-sided omelet. The best way to obtain a beautiful, appealing dish is by frying it on one side until firm. Cover with a plate and invert. Then slide the frittata back into the frying pan and cook for an additional few minutes so that there are no uncooked spots. Almost any vegetable or combination of vegetables can be used.

 

INGREDIENTS:

1 tablespoon olive oil
non-stick cooking spray
1 small onion, peeled and diced
1/2 zucchini, peeled and cut into small cubes 
4 fresh mushrooms, sliced
1/2 red pepper, seeded and diced
2 broccoli florets, chopped
1 scallion, sliced into tiny rings (see Tip on p. 42)
4 whole eggs plus 4 egg whites 
2 tablespoons milk
salt and pepper to taste
1/2 cup grated low-fat cheddar, or Muenster cheese
1 tablespoon chopped parsley 

DIRECTIONS:
Spray a large skillet with non-stick cooking spray; add oil and place over low heat. Sauté onion in oil until limp and slightly golden. 
Add vegetables, except for scallion, and continue sautéing, stirring often until tender. 
Add scallion and sauté for another minute. 
In a bowl, beat eggs with milk. Add salt and pepper and pour over vegetables. 
Allow eggs to cook over low heat for a few minutes. When eggs are set but not dry, sprinkle cheddar cheese and parsley on top and follow the directions in this recipe
?
s introduction for cooking and inverting.

Nutrition Facts
Serving size: (frittata) 
(oz) 4
(g) 120
Calories 97
Protein (g) 11
Carbs (g) 4
Fat (g) 4.5
Sat. Fat (g) 0.2
Cholesterol (mg) 148
Sodium (mg) 258
Calcium (mg) 136
Fiber (g) 1
Exchanges: Free vegetable 1 Lean protein 13/4

Three-Bean Salad
Reduced Carb, Low Fat / Yield: 10 servings


This lovely classic Three-Bean Salad can be made with any combination of beans. For those who are restricting carbs, use only 1/4 cup each of the kidney beans and chickpeas (starchy beans), or none at all. The taste is the same and just as satisfying – even for your guests.

Salad:
1 (10-ounce) can green string beans 
1 (10-ounce) can yellow string beans 
1/2 (8-ounce) can red kidney beans 
1/4 (8-ounce) can chickpeas 
1/2 cup celery, sliced 
1/2 cup green pepper, seeded and sliced 
1/2 cup red pepper, seeded and sliced 

Dressing:

2 tablespoons olive oil 
3 tablespoons water 
1/4 cup apple cider vinegar 
sugar substitute equal to 3 tablespoons sugar 
salt and pepper to taste 
2 cloves garlic, peeled and minced 
Open all the cans and discard the liquid. Rinse kidney beans and chickpeas in their open cans under cold water and drain. 
Put all beans into an airtight container and shake to mix. 
Add the remaining ingredients. Mix dressing with a whisk and pour over salad. Toss and refrigerate.
It is best to prepare this salad a day in advance. When ready to serve, transfer to a glass bowl and toss ingredients. 
Garnish with onion rings. 

Garnish:
1 medium red onion, peeled, halved and sliced into rings

Nutrition Facts
Serving size (cup)
, (oz) 3, (g) 90
Calories 65 
Protein (g) 2.2 
Carbs (g) 7.2 
Fat (g) 3 
Sat. Fat (g) 0.4 
Cholesterol (mg) 0 
Sodium (mg) 450 
Calcium (mg) 53 
Fiber (g) 1.6 


Syrian Cucumber-Mint Soup
Low Carb, Fat Free / Yield: 6 servings

This easy cold soup can be made with or without the mint and/or replaced with almost any dried herb of choice. One can use cottage and/or framer cheese as well.

In Syrian cuisine, this is not usually eaten as a soup, but rather as a sauce or dressing for other foods. On the festival of Shavuos (Pentecost), this cool, flavorful yogurt is enjoyed served over Zucchini Souffle’ (see p. 184).

INGREDIENTS:
3 small cucumbers
3 green onions (scallions)
3 (8-ounce) containers plain low fat yogurt
4 ounces fat-free soft white cheese
1/4-teaspoon white pepper (optional)
3 cloves garlic, peeled and pressed
salt to taste
3 tablespoons fresh mint, finely chopped, or 11/2 tablespoons dried (optional)
¾ teaspoon roasted flax or sesame seeds

Garnish:
a few extra mint leaves
Small amount of olive oil for drizzling
¾ teaspoon roasted flax or sesame seeds

Partially peel or score cucumbers, cut into tiny pieces and set aside. Wash and chop the scallions.
In a medium bowl, using a wooden spoon, combine the yogurt, cheese, salt, garlic, pepper and mint.
Add the prepared cucumbers and scallions. Mix and correct seasoning.
Garnish with more mint, parsley or herb of choice. Drizzle with olive oil and sprinkle the roasted flax or sesame seeds


Nutrition Facts
Serving size (cup) 1
(oz) 6
(g) 180
Calories 60
Protein (g) 6.3
Carbs (g) 3.3
Fat (g) 0.3
Sat. Fat (g) 0
Cholesterol (mg) 0
Sodium (mg) 278
Calcium (mg) 170
Fiber (g) 1
Exchanges: Lean protein/milk 1 Free vegetable 1/2
_____________________________________________
Roasted Vegetables with Feta Cheese
Low Carb, Low Fat / Yield:
4 servings

A Greek vegetable dish with a pizza flavor.

2 cups zucchini, washed and sliced
1 green, 1 red, 1 yellow bell pepper, seeded and cut into thin strips
1 small tomato, cut into wedges
1 small onion, peeled, sliced and separated into rings
1/2 cup fresh mushrooms, sliced
1-tablespoon olive oil
1-tablespoon oregano, crumbled
salt and pepper to taste
4 ounces low-fat feta cheese
½ - ¾ teaspoon dried crumbled basil and/or rosemary
fresh oregano for garnish
Preheat oven to 350°F. Arrange vegetables in a small baking dish lined with baking paper and lightly sprayed with non stick cooking spray.

Combine oil, oregano, salt and pepper, and brush vegetables with this mixture.
Cover the dish with aluminum foil and bake for 30 minutes or until the vegetables are soft.

Remove foil, sprinkle crumbled feta cheese and dried herbs on top and brown under broiler for 4 more minutes.

Garish with fresh herb leaves and serve

Nutrition Facts
Serving size (cup) 13/4
(oz) 6.7
(g) 200
Calories 95
Protein (g) 7
Carbs (g) 3.8
Fat (g) 4.3
Sat. Fat (g) 1.2
Cholesterol (mg) 5
Sodium (mg) 333
Calcium (mg) 96
Fiber (g) 2.5
Exchanges: Free vegetable 1/2 Medium-fat protein 1


Baked Spinach-Cheese Delight
Low Carb, Low Fat / Yield: 6 servings
These tasty flavors blend to give you a lovely, healthful and easy dish!

non-stick cooking spray
2 whole eggs plus 2 egg whites
3/4 cup 1% milk or low-fat, low carb soy milk
3 slices day-old light bread, cut into small triangles
1 cup fresh spinach, finely chopped
1/2 cup shredded Parmesan cheese
Preheat the oven to 350°F. Line the bottom of an 8-inch springform pan with baking paper and spray with non-stick cooking spray.

In a medium bowl, whisk the eggs and egg whites until frothy.

Add the milk, spinach and cheese. Stir to blend.

Pour into the prepared pan.

Immerse the dried bread triangles in the mixture. After they are coated with the mixture, raise one point of each piece with a fork so that they peek out at the top.

Bake uncovered until lightly browned, about 20-30 minutes. Remove from the oven and cool.

Before serving loosen the edges by cutting around the outside with a knife. Remove from the pan and place on a heatproof plate. Sprinkle with Parmesan cheese and place under broiler heat for 3-5 minutes.

Serve hot or at room temperature.

Nutrition Facts
Serving size (cup) 3/4
(oz) 3
(g) 90
Calories 107
Protein (g) 7.8
Carbs (g) 4.2
Fat (g) 5
Sat. Fat (g) 0.6
Cholesterol (mg) 128
Sodium (mg) 167
Calcium (mg) 118
Fiber (g) 1
Exchanges: Medium-fat protein 1 Fat 1/2
Copyright Jewish Diabetes Association July 2013--reprints allowed with permission only--contact us at: nechama@jewishdiabetes.org

 



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