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A Week of Dairy Menus


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It’s that time of year again!!!  Nine days of dairy, well really, it doesn’t have to be dairy, it just shouldn’t be meat.  During the 9 days before Tisha B’ Av it is a very serious custom to refrain from eating meat and drinking wine.  For more on this custom click here.

To be honest I don’t eat meat much during the week and so I am here to help with a week of 5 weeknight menu ideas for the 9 days.

baked flatuas-taquitos

Baked Bean and Cheese Flautas

Mexican is on my menu at least once a week and I never use meat.  Often I include fake meat, but you can use beans, mushrooms, peppers and corn.  These are nice because you can make them ahead of time and they can be reheated easily.  Serve some salsa and guacamole on the side and enjoy.

Mushroom Fried Rice

Mushroom Fried Rice

Chinese is my other favorite.  I love this fried rice with lots of mushrooms and really it is a meal on it’s own.  You could serve it with Hot and Sour Soup or some Egg Rolls to make it more substantial.


Grilled Salmon over Lentil Salad with Walnut Vinaigrette

Salmon is an affordable, easy to cook fish.  You will love this recipe, serve with a side of Sugar Snap Peas.

aloo gobi

Aloo Gobi

This is a great week to try something new and I love Indian food.  This Cauliflower and Potato dish is my favorite and I serve it with Daal, Rice and sometimes Spinach Pakora.



Breakfast/Brunch recipes are another great option for this week and one of my favorites to eat for dinner is Shakshuka.  I serve this with a No Knead Bread and I am good to go.

If you notice there is very little cheese and no pasta in my menus, I figure you all know those old standbys and I didn’t want to bombard you with tofu and tempeh.  These are all healthy meals that are satisfying and delicious.

What do you serve during the 9 days?


Aloo Gobi

Grilled Salmon over Lentil Salad with Walnut Vinaigrette

Mushroom Fried Rice

Baked Flatuas

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About Tamar Genger MA, RD


Tamar lives in New York and is the mother of three amazing children, a Registered Dietitian, professor of Nutrition, and as you can probably guess, a foodie! Tamar loves to travel with her family and visits kosher restaurants wherever she goes. Although she loves the sights, she spends more time talking about the restaurants and food she ate! As a mom and a nutritionist, Tamar tries to balance her passion for healthy cooking with her insatiable desire for chocolate!




10 Responses to A Week of Dairy Menus

  1. avatar says: chaya3

    Tamar, thanks for such a wonderful selection. Between you and Jamie, cooking this week, should be easy and delicious.

  2. All of these ideas are fantastic. I especially love that salmon and lentils!

  3. nice! love the aloo gobi!

  4. T – I love your thematic inspiration – Mexican, Indian Breakfast for Dinner/Israeli – it really helps one break out of the pizza/pasta rut!

  5. Give me dairy and fish meals and I am a happy woman. LOVE shakshouka and eat it often. I think I am going to try the Aloo.

  6. Great roundup. I think I’m gonna try the Aloo Gobi.

  7. These recipes all sound amazing. Shakushuka is one of my favorite quick dinners to make, everyone loves it!

  8. These are great ideas! I wont miss meat at all.

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