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HEALTHY
LOW-CARB, LOW-FAT CHANUKAH
Chanukah, like other family
and entertaining occasions does not have to mean sabotaging a healthy
lifestyle. Here are just a few suggestions. We hope you
enjoy them and we would love to hear from you—
To stay in touch and to help
others sign up at our forum
http://www.jewishdiabetes.org
The recipes listed below follow
the traditional use of oil and dairy on Chanukah and the widely accepted
accompaniment of applesauce for the latkes.
The fruit punch and Mulled
Wine are wonderful winter drinks for entertaining, and the Cheese Balls
are great LITE hors d'oeuvres
In En
LITE ned Kosher Cooking
you will find many more recipes for all your friends and family that
are appropriate for Chanukah and entertaining
Cauliflower Latkes (Pancakes)
Cabbage Latkes (Pancakes)
Fresh and Natural Applesauce
Cheese Balls
Fruit Punch
Mulled Wine
All of the following
variations of latkes (pancakes) can be made into kugels (casseroles)
as well. Here you have two versions there are more in the book
(shown
here are 4 versions of our low carb, low fat latkes)
Cauliflower Latkes (Pancakes)
Low Carb, Low Fat / Yield: 16 servings
These low-carb
latkes are delicious and satisfying. They’re great to have around
when its latke season (Chanukah), so that you can avoid munching on
high-carb potato latkes.
INGREDIENTS
2 eggs plus 2 egg whites
1 small onion, peeled
1 (2-pound) package of frozen cauliflower thawed and drained very well or
1 fresh head, steamed and drained very well
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons olive oil, for frying
non-stick cooking
spray
DIRECTIONS
Process
eggs and onion using a food processor and knife blade, until chopped
well. Add cauliflower, soy or regular flour and seasonings and mix until
finely chopped; do not over process. Wipe a non-stick frying pan with
a paper towel dipped in oil and spray the pan with non-stick cooking
spray. Put on medium heat, wait until hot and drop batter by tablespoonfuls
into pan. Fry 4-5 minutes until firm and browned on both sides.
Tip for frying EnLITEned latkes:
With each new batch,
spray the pan with nonstick cooking spray and/or wipe the pan with oil
occasionally, as well. You need to be patient with these pancakes and
fry them until they are firm and cooked through, or they will fall apart
when flipped.
Variation:
Substitute and/or combine with spinach, broccoli etc. (Their
Nutrition Facts are almost identical.)
Nutrition Facts
Serving size 1 latke
(oz) 2
(g) 60
Calories 37
Protein (g) 2.8
Carbs (g) 2.5
Fat (g) 1.8
Sat. Fat (g) 0.3
Cholesterol (mg) 21
Sodium (mg) 72
Calcium (mg) 28
Fiber (g) 1
Exchanges: Free vegetable 1 Fat 1/2
Cabbage Latkes (Pancakes)
Low Carb, Low Fat / Yield: 10-12 servings
2 cups cabbage, finely grated
1 whole egg plus 2 egg whites
1 scallion, chopped (see Tip on p. 42)
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
1 tablespoon canola oil
Place the cabbage in a 4-cup bowl. With a wooden spoon, mix in the eggs and scallion. Add flour and season to taste.
Using wet hands, form latkes and fry on both sides over medium-high heat. For frying, see Tip in previous recipe.
Nutrition Facts
Serving size 1 latke
(oz) 2
(g) 60
Calories 46
Protein (g) 1.6
Carbs (g) 2.5
Fat (g) 2.5
Sat. Fat (g) 0.4
Cholesterol (mg) 50
Sodium (mg) 28
Calcium (mg) 31
Fiber (g) 1.5
Exchanges: Free vegetable
1 Fat 1/2
Fresh and Natural Applesauce
Low Carb, Fat Free
/ Yield: 20 servings 
It’s hard to go back to store-bought applesauce after tasting this delicious, refreshing dessert. The trick to this great dish is tea bags. Be daring and try a variety of different flavors.
10 medium Granny Smith apples, peeled and sliced into eighths
juice of half a lemon
dash of salt
1 teaspoon vanilla extract
3-4 flavored tea bags of your choice
water
sugar substitute,
optional
Place
apples in a 5-quart pot. Add lemon juice, salt, vanilla, tea bags and
water, covering not more than half the apples so that the end result
will not be too watery. Bring to a boil. Lower heat and simmer until
apples are soft. Hand-blend and mash to desired consistency. For additional
sweetness, you can add sugar substitute.
Variations:
For crunchy fruit compote:
Bring ingredients to a boil and cook on high heat for 7 minutes. Turn off heat and cover. Let stand overnight. In the morning, put into a jar and refrigerate. This can be frozen in an airtight container.
For strawberry-rhubarb apple compote:
Add 11/2 cups of sliced strawberries and 1 cup of sliced rhubarb to the apples. Rhubarb is quite tart, so add sugar substitute according to taste. Blend well and refrigerate.
For cinnamon applesauce:
Add 1 tablespoon ground cinnamon to blended apples.
For a beautiful crimson color, as well as additional flavor and fiber, add 1-11/2 cups frozen blueberries.
Nutrition Facts
Serving size (cup) 1/2
(oz) 2⅔
(g) 80
Calories 34
Protein (g) 0.1
Carbs (g) 8
Fat (g) 0.2
Sat. Fat (g) 0
Cholesterol (mg) 0
Sodium (mg) 0
Calcium (mg) 5
Fiber (g) 0
Exchanges: Fruit
¾
Cheese Balls 
Carb Free, Low Fat / Yield: 17 servings
These are lovely
for the holiday of Shavuos (Pentecost), for
anytime 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 cheese or low-fat ricotta (well-drained)
1 cup low-fat finely grated yellow cheese (Muenster, cheddar etc.)
1/4 cup scallions, minced (see Tip on p. 42)
1 tablespoon Worcestershire sauce (see p. 271 for recipe) (optional)
Non stick cooking
spray
Garnishes:
1 tablespoon sweet or sharp paprika
⅓ cup minced dill
⅓ cup minced parsley
⅓ cup roasted nuts, coarsely chopped
⅓ cup roasted sesame seeds
Mix all the ingredients together and refrigerate for 30 minutes.
Wet hands and form
the mixture into small balls and place in a pan that has been lined
with wax paper and lightly sprayed with non stick spray. Refrigerate
till firm. Roll in any or all of the garnishes (see below) (To
make garnishing easy we recommend placing the garnish of choice in a
small round dish. Put In one ball at a time and roll around till
covered.) Refrigerate at least ½ hour before serving.
Serve with whole
wheat crackers and/or sliced fruits and vegetables.
Can be stored refrigerated
in an airtight container for up to 2 days.
It is not recommended
to freeze these since they will become watery and it will change the
texture.
Sweet variation:
Omit scallions. 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 ginger. Serve
with Wasabi sauce and pickled ginger.
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 1/2
Fruit Punch
Carb Free, Fat Free / Yield: 18 servings, 1 cup each
Call all your health-conscious friends together and even a few non-believers to prove that you can entertain using these recipes and whip up a super, satisfying spread without all the carbs and fat! Begin with this zesty punch.
2 quarts diet ginger-ale
1 quart diet orange soda
1 quart diet raspberry drink
1 orange, sliced paper-thin
1 large lemon, sliced paperthin
1 cup frozen raspberries or blueberries
1 cup sliced frozen strawberries
Mix everything together, except for fruit, in an attractive punch bowl. Add fruit. Serve in punch cups.
Variation:
Place a scoop of strawberry sorbet (see pp. 376, 377) in each cup of punch and serve immediately.
Note:
The
Nutrition Facts are zero, except for the bit of fruit and if any of the drinks contain sodium.
Mulled Wine
Low Carb, Fat Free / Yield: 8 servings
You won’t find a more relaxing drink for a cold winter night. If you have a fireplace, you can curl up near it and savor a glass of this!
1 bottle Cabernet Sauvignon
1/2-inch piece of cinnamon stick
3-4 whole allspice seeds
3-4 whole cloves
sugar substitute equal to 1/4-1/2 cup sugar
1 long piece of navel
orange peel
In a 2-quart pot, combine all ingredients and heat, but do not boil, until liquid is steaming. Cover and let sit for 1 hour off the heat.
Gently reheat to steam again. Strain liquid into a 2-quart thermos bottle. Seal lid tightly. Serve steaming hot.
Nutrition Facts
Serving size (wine glass) 1
(oz) 3⅓
(g) 100
Calories 79
Protein (g) 0
Carbs (g) 1.8
Fat (g) 0
Sat. Fat (g) 0
Cholesterol (mg) 0
Sodium (mg) 10
Calcium (mg) 0
Fiber (g) 0
Exchanges: fat 1
free exchange 1
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