Healthy & Kosher

Let’s get crunchy!  When the idea for a link up of croutons came up, I was ready to think outside the square.  Maybe there is a way I can turn vegetables into croutons.  Whether you add croutons to soup or salad you get an added does of veggies and nutrients.

So I turned to spinach, if it works for Popeye it works for me!  I always have frozen spinach in my freezer and it is versatile enough that you can use it in so many recipes — from scrambled eggs or omelets for breakfast to improving a cheese quesadilla or pizza at dinner.

I sautéed the spinach and added a little garlic flavor after squeezing out all the excess water, I mixed some finely ground almonds I had left from Passover, spread it on small pan and baked it for a long time.  Cut it into squares and voila!!! The best croutons I have ever made and my family couldn’t get enough of them!

They were delicious in a salad and brought some wonderful color contrast and crunch to my carrot ginger soup.  You could really use them in anything or enjoy them straight up!  They still have 60 calories per serving but by baking instead of frying and taking advantage of the spinach, they’re infinitely better for you than store bought croutons.  Bitayavon!

Click here for the full recipe for Almond Spinach Croutons.

Holidays bring family and friends together to celebrate traditions while socializing, eating, and drinking. But with so many people struggling to maintain a healthy body weight, it is important to balance holiday meals with healthy nutrition. The essential thing to remember is that it is a “holi-DAY,” not a “holi-WEEK.” If you indulge a little bit more than you would on an average day, do NOT let it affect your whole week.

When I think of Shavuot, I think of gooey cheese blintzes, creamy cheesecake and other high-calorie dairy dishes. But it doesn’t have to be that way… Don’t get me wrong; dairy is not the devil! In fact, many dairy products are high in calcium, which is critical for good bone health. Still, high-fat dairy products contain excessive amounts of calories, cholesterol, and saturated fat that we are better off limiting. In fact, diets rich in high-fat dairy products are linked to chronic diseases including cardiovascular disease and diabetes.

This Shavuot substitute low-fat or even non-fat dairy products in your favorite recipes. When making cheesecake, consider using a lower fat cream cheese and adding fresh fruit on top rather than heavier cream toppings. Add vegetables to dishes like macaroni and cheese, lasagna, or cheesy soufflés for added vitamins, minerals, and fiber. Also, make sure to serve (and eat!) plenty of fruits, vegetables, and whole grains alongside the dairy-laden dishes. Keep portion sizes in check and practice mindful eating, while still enjoying yourself around those that you love.

This year, try my delicious quinoa and feta dish at your holiday gathering. Quinoa is an excellent source of protein and is rich in dietary fiber. It contains riboflavin (which improves energy metabolism within brain and muscle cells) as well as lysine (which is essential for tissue growth and repair). Quinoa has a low glycemic index, meaning that it won’t spike your blood sugar. Low-fat feta cheese, like most cheeses, is high in protein. It is lower in fat and sodium than the regular variety. Also, because feta has a rich taste, it only takes a small amount to get great cheese flavor.

Click here for my Quinoa Salad with Dried Cranberries and Feta.

What’s the difference between crepes and blintzes?  I was wondering the other day while thinking about the traditional Shavuot recipe for cheese blintzes.

I never cared for cheese blintzes, the only blintzes I liked as a kid were potato blintzes.  Those frozen potato blintzes that used to spark riots at summer camp now seem like carb overload.   Plus, they’re kind of boring.  Yet, on my first trip to Paris, I couldn’t wait to get a taste of the classic French Crepe.  Amazing how changing the name makes all the difference!

My first taste was a Crepes Suzette covered in everything (whipped cream, chocolate shavings, even a cherry on top) and flambéed tableside. I was incredibly disappointed.  It reminded me of those too sweet fruit blintzes I used to run away from.   Luckily I didn’t give up.  On my last day in Paris, I stumbled upon a hot crispy Nutella filled crepe that changed my life.  It made me realize that the reason I never really liked blintzes is because I never really had one that was freshly made or filled with the things I like!

So, back to my original question, crepes and blintzes are really the same thing, just a slightly different genealogy.

Both crepes and blintzes are a thin cooked pancake made from wheat flour and prepared either sweet or savory.  They can be rolled or folded and filled with all sorts of ingredients — meats (when using non-dairy milk in the batter) or cheese and vegetables to chocolate and fruits.  Crepes came to us from Europe while Blintzes have a Slavic history that brought them to Russia as the Blini until they eventually turned into the Blintzes we know today as a classic Jewish food.

What I learned from this short history lesson is that the frozen cheese and fruit filled blintzes of my past were not for me.  I love blintzes cooked fresh and crispy and (more often than not) filled with savory ingredients.  There are plenty of sweet cheese blintzes, fruit blintzes or crepe recipes on this site, but for those who want to stroll down savory lane, stick with me.

Here is my recipe for Savory Crepes/Blintzes. Enjoy with your choice of filling or mine.

Which is your favorite?

I’ve always been enamored with the colorful flavors of Southeast Asia. The layers of sweet, salty and spicy inspire so many of the dishes that emerge from my kitchen. Over the past several years, it’s become possible to find kosher ingredients to recreate some of the best-loved foods from Thailand and Vietnam. I make a regular pilgrimage to the Asian food markets that dot the outer boroughs of New York City and I am constantly amazed at the low prices and variety of fresh produce that are available.

In the summer, when I’m looking beyond soups and stews to satisfy family and friends, I turn my gaze far eastward. In Thailand, Laos, Cambodia and Vietnam, they know how to beat the heat with bright salads, cool fruit drinks, and the Summer Roll.

The Summer Roll is a close relative of the conventional Chinese egg roll, except the Summer Roll is not deep fried and is usually served at room temperature and at only about 120 calories, about half that of an egg roll, is surprisingly filling.

You can fill the rice paper wrap with virtually any shredded or julienned vegetable or fruit and rice vermicelli (think spaghetti made from rice flour). Sliced chicken, beef, or fake crab meat can also be added, but I typically make mine meatless. Smoked or baked tofu is a great way to add protein and keep it pareve as well as seared tuna or salmon.

The spicy peanut sauce we use for dipping is so much more interesting than the cloying sweet and sour sauce we might use for an egg roll or Chinese noodles. Any leftover sauce can be used for dipping chicken nuggets or mixed with lowfat mayonnaise or yogurt for a delightfully different salad dressing.

It takes a little practice to get the amounts just right (don’t overstuff), but after a few tries, you’ll be on a roll!

Make your Summer Rolls and serve with your choice of dipping sauces, really any thick salad dressing would work, but my favorite is this Peanut Sauce and when I want to go a little lighter on the calories I go for Thai Sweet Chili Sauce.

Let me know if you make your own Summer Rolls and what you put inside.

“I want my baby back…”

Now that I’ve got you humming or singing the ubiquitous television jingle for the popular non-kosher restaurant chain, I’m going to share with you my recent encounter with three kinds of ribs we can all enjoy. Now we can all be singing the same tune!

You might be wondering why I’m writing about ribs.  I don’t make ribs very often and they aren’t the healthiest part of the cow, but with three hungry guys at home I believe in moderation and occasional indulgences, especially during the Passover holiday.  The beef ribs that inspired this article came from my friends at KOL Foods and they use only 100% grass fed, sustainable, ethically raised kosher beef.

That means that the meat is lower in total fat, higher in many vitamins, and a better source of Omega 3 fatty acids than traditional beef.  Still, there are some easy tricks to prepare these ribs to minimize the calories and excess fat even more.

Trim the fat.  Beef ribs come with a layer of fat on both sides.  Take a sharp knife and trim off whatever you can before cooking.  Don’t worry, there will still be plenty of fat for flavor.

Avoid BBQ sauce.  Consider a dry rub and/or a vinegar based sauce.  Most BBQ sauces are loaded with sugars and can really pile on the calories.  That may be okay when grilling a low fat chicken breast, but can add hundreds of extra calories to a plate of ribs.

I have three delicious indoor beef rib recipes that are all kosher for Passover and year-round so you can treat your family to a bountiful barbeque anytime of year.

Dry Rub Spare Ribs

These are my dry rub roasted spare ribs.  I used five spice powder to infuse a unique taste on these ribs and then just at the end after a slow roasting I brushed on an orange ginger sauce with no added sugar.

Short Rib Stew

For a change of pace, I used my short ribs to make a slow cooked beef stew.  You can make this recipe in a slow cooker or a Dutch oven placed in the oven at 200 degrees, the result is an easy one pot meal your whole family will love.

Back Ribs with Vinegar Sauce

When I opened up the package of back ribs, I was a little nervous about all the fat I saw.  I trimmed as best I could, but discovered that a lot of the fat melts off in cooking, so midway through cooking you can drain off some of that excess fat from your pan. It tasted absolutely delicious with this vinegar based sauce I adapted from a Thomas Keller recipe, I can’t wait to use this sauce on all my meat.

Thanks to the folks over at KOL foods for sending me these kosher ribs to try, I had a great time experimenting and I hope you all enjoy these recipes.

 Dry Roasted Spare Ribs

Beef Back Ribs with Vinegar Sauce

Short Rib Stew

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You’ve all heard about the butterfly effect — the idea that one small event or change can have a large effect somewhere else.  In classic theory, a butterfly flapping its wings can create a hurricane or tsunami halfway around the world.  You don’t go into Passover expecting to lose weight.  It’s a holiday and we are surrounded by delicious foods and wine all week long.  Your best hope is damage control.  And to be honest, after all the work cooking, cleaning and koshering a little indulgence is well deserved and need not induce any (more) Jewish guilt.

However, it’s the little decisions we make along the way that will tip the scales, one way or another.  During Passover, I love matzo and cream cheese, especially the fluffy white stuff from Temp Tee.  It’s comfort food.  It’s not going on a cookbook cover, but it doesn’t have to go on my thighs either.

Here’s my secret…

Temp Tee whipped cream cheese has 80 calories and 8g fat in a single serving.  Made with only 5 simple ingredients and no artificial preservatives.  A leading brand brick cream cheese has 100 calories and 9g fat in a single serving.  That’s 25% more calories!  Whipped cream cheese has more air which means fewer calories.  Plus, whipped cream cheese is very spreadable and makes it easier to spread less.  So take it easy on your matzo and take less calories every day.

A little whipped cream cheese can add lots of creaminess to dozens of Passover recipes.  You can cut down on higher fat hard cheeses, heavy cream and other high calorie, high fat dairy products.

I think I hear a butterfly flapping its wings somewhere…

Creamy Stuffed Mushrooms

I love stuffed mushrooms.  I also love cream of mushroom soup.  So why not combine the two for a deliciously creamy, bite-size appetizer.  And munch on this, it’s only 60 calories a serving!

Crustless Quiche with Asparagus and Oven Roasted Tomatoes

A crustless quiche is a Passover classic.  It can be part of light lunch or a grab and go breakfast.  I brought together the smoky sweetness of oven roasted tomatoes, the tang of whipped cream cheese and asparagus for a marvelous mouthful made in a muffin pan.  150 calories never tasted so good!

Passover Sweet Potato Gnocchi

A week without pasta isn’t easy.  No wonder gnocchi is one of the hottest Passover food trends.  You can hardly tell the difference and this Sweet Potato Gnocchi with Brown Butter and Sage recipe is so good, you’ll be making it year round.  With this on your menu, eight days of Passover might not be enough.

Strawberry Cream Cheese Ice Cream

We can’t forget dessert.  The whipped cream cheese replaces heavy cream and eggs in traditional recipes so that you can whip this together in 30 minutes.  There won’t be any time for your kids to scream for this ice cream.

Spinach and artichoke taste great together and can be kept in the freezer for a quick vegetable side dish or fun appetizer you can prepare in minutes.  A few months ago, I developed an Inside Out Spinach and Artichoke Dip that my kids and brunch guests devoured.  This time, I was looking to create something pareve and miniature.  Isn’t everything better when it’s smaller? I’m not just saying that because I’m five feet tall!  From cocktail party appetizers to pre-game bites, each Spinach and Artichoke Mini Kugel has only 30 calories and is filled with lots of nutrients, without sacrificing flavor or taste. Spinach is on every list of superfoods for its high vitamin content.  Spinach is packed with fiber, vitamin A, vitamin K and tons of antioxidants.  Artichokes are high in vitamin C and are also rich in fiber and antioxidants.  This recipe is low in calories, but high in nutrients.  Does it get any better?

When we decided to do a mini food link up for January, I thought of party hors d’oeuvres.  Something that could be the star of a Shabbat kiddush, Super Bowl party or even the upcoming Purim holiday.  It’s a challenge to find healthy foods at these events, I’m usually stuck grazing at the vegetable platter, if there’s even one to be found .  The Spinach and Artichoke Mini Kugel is a healthy party food you and your guests will love.

Last year, for a short time, Tupperware sold different blends of tea.     They did have good Hashgacha, so I gave it a try.  Although, I was not a tea drinker, it was a nice beverage to add to my drinking choices.  Green tea has numerous benefits over the common black tea.     Normally, if my family sees me drinking a cup of tea, it’s because I have a sore throat and I am imminently ready to lose my voice—again!  I drink many cups of tea over a two day period of time with a squeeze of fresh lemon and a bit of Splenda, and it helps me stave off laryngitis.

Tea as a beverage can be traced to China about 5,000 years ago; it was later brought to the West by Turkish traders.  Traditionally, tea was consumed by Buddhist monks to stay awake during long meditation sessions. Green tea does contain some caffeine, but it is much less than what a cup of coffee contains: there is about 15 mg of caffeine in an 8-oz. cup of green tea as opposed to around 100 mg in an 8-oz. cup of coffee.
A Buddhist story about the origins of tea recounts how the Buddha, unable to stay awake during mediation, tore off his eyelids and threw them to the ground out of frustration. Where the eyelids fell, tea plants sprouted and helped him and his monks stay awake during meditation.

Tea has been found to have many health benefits.  All teas can be beneficial if they displace the role of drinks that are known to be harmful, such as coffee, liquor or sugary sodas.  Teas come in many varieties, but one variety that has clear health benefits is green tea. Green tea has been studied extensively, and has shown promise in reducing the risk of heart attacks, reducing hot flashes and disordered sleep in menopausal women, and also helping to prevent the common cold and flu, according to the National Institutes of Health (NIH). Most of the studies need more research, but so far the findings are positive.

Tea has been shown to boost your immune system, something we all need in the winter.

• Tea contains disease fighting antioxidants which may offer protection against heart disease, stroke and many types of cancer including: lung, mouth, breast, pancreas, colorectal, esophageal, bladder and skin.
• Polyphenols in tea (one of the antioxidants) can help to counteract the effects bad effects of caffeine (rise in blood pressure, “crashing”.
• Contains fluoride which may help your tooth enamel remain healthy and inhibit the formation of cavities and plaque. Fluoride is also essential for keeping your bones strong and healthy.

All teas come from the same plant (Camellia sinensis).  The Most common are: White, Green, Oolong and Black. The differences come in the variety of the plant and how the tea is processed.

White tea: Young leaves, minimally processed (usually only picked and air dried).

Green tea: Picked and heated quickly by steaming or pan trying. Most well known come from China or Japan. Because the leaf is so delicate, best to use water below the boiling temperature to brew with.

Black tea:   Result of complete oxidation (exposed to air) of the leaf. Leaf is spread out , it’s heated to stop the process.

Oolong tea: Semi oxidized (in between a green tea and a black tea)

Note: Herbal infusions are not teas: they are made from other plants or flowers and they contain no caffeine: ex. Chamomile, lavender, mint, etc…. Only in the U.S. are they referred to as “teas”

Storage: should be stored in a dark, airtight container (sunlight can degrade it). Can last for up to a year.

Warning

• If you are pregnant or have any serious medical issues, do not consume any new types of teas. Some herbal teas are not appropriate for pregnant women, for example, since they contain substances that may be harmful to the fetus, or may otherwise be contra-indicated for pregnancy. Always check with your physician first.

What about Caffeine?

Tea has more caffeine than coffee PER POUND….but A pound of tea = about 200-250 cups A pound of coffee = 30-40 cups

Caffeine content: Depends on the type, variety and brewing style:

Generally per 8 ounce cup:

Green tea: 5-20 milligrams of caffeine

Black tea: 45-60 mg

Coffee: 125-185 mg

I once had this amazing tofu and celery salad with a green oily dressing at a Chinese restaurant. It was one of the most unique salads I had ever tasted and I would eat it every day if I could. The tofu was firm, I think they call it pressed and the celery, which I only recently came to love (read about that here), was crunchy and tasty. The secret was in the sauce.

I was told that it was just scallion oil, whatever that meant and so it began, a mission to recreate this salad.  To be honest I didn’t even try for a while thinking it way beyond possible.  I spent some time online thinking I would find a similar recipe and after coming up empty felt pretty hopeless.  Then when we decided to do this special kosher Chinese food recipe link up I got inspired to try again.  I found a few versions online, but none sounded exactly right, most seemed to cook the celery and tofu and I am pretty certain it should not be cooked.  Anyways, I can’t say that I am a complete success, but I did create a pretty darn good salad that I am excited to make again and I know you will all enjoy.

Please try this very different salad and make sure to come back and let me know how much you loved it.

Celery and Tofu Salad with Scallion Oil

Yes, we indulged. It was Chanukah, we had to. Tradition is super important, right? Of course.

And while we enjoyed, we said, “When Chanukah is over…” But—shouldn’t every day be delicious?

Holiday or weekday, an indulgent day or a diet day.  We invited four cooks to show us how.

The challenge?Create two light recipes.

The catch? A serving of both must total less than 500 calories.

So, yes, Chanukah is over.  We’re going to cut back on calories now—but not on taste. Nope, not all.

Stir Fried Chicken with Mango, Sugar Snap Peas, and Jalapenos

Sauteed Quinoa with Mint

The stir-fry and the quinoa are delicious together, as well as colorful, and festive, even for a holiday meal. And they’re low in calories!”

Trifle Shwarma Salad

Add a layer of any veggie you have in the house. This is a low-fat, no added sugar, high fiber, full of protein, and even low carb recipe that
the kids and hubby will eat!  A one-trifle wonder.

Asian Apple Chicken

The marinade in this recipe is low in carbohydrates, fat-free, and is great for grilling too.

Roasted Tomato Bisque and Guacamole Quesadillas

There’s no deprivation in this meal!  Incorporating some healthy fats in your diet makes you feel full and satisfied.  The soup is light on calories, but loaded up with taste.  Roasted Tomato Bisque and Guacamole Quesadillas.

Mini Cheesecake Parfaits and Chocolate Peanut Butter Cookies

Mini Pareve Cheesecake Parfaits – People love individual servings because they get to have a taste without the guilt. Low in calories and
full of protein; you can even make these sugar-free.

Peanut Butter Chocolate Chip Cookies – These are flour/gluten free and low in carbohydrates, but don’t hesitate to prepare them for all
your peanut butter cookie monsters. These are easy and delicious.

As seen in the Joy of Kosher with Jamie Geller Magazine (Winter 2011) – Subscribe Now.

Canola, olive, grapeseed, sunflower, peanut and even sesame are all relatively common oils these days.  And with just those six oils you can create a myriad of recipes each with a unique flavor.  I highly recommend you keep a few different oil varieties around — the reason goes beyond flavor.

Studies have shown that a balanced intake of omega 3 and 6 along with a high level of omega 9 fatty acids significantly reduce the risk of dying from a cardiovascular-related disease.

In general, most oils are healthy because they contain a concentration of healthy fats.  Keeping in mind that they do need to be used in moderation, each oil features its own unique health benefits.  Olive oil is an excellent source of omega 9 fats (one of three essential fatty acids), but does not have any omega 3 fats, whereas walnut oil is a good source of omega 3, 6 and 9.  People always ask me what is the most healthy oil to choose and the answer is, all of them.  Rotating a variety of oils in your recipes will ensure you get the best balance of nutrients.

I recently discovered La Tourangelle and their variety of handcrafted oils.  They sell unrefined nut oils resulting in a more flavorful and more antioxidant filled product.  These oils have so much richness that a little really goes a long way.  In fact, the best way to use most of their oils is as as a finisher.  You may have heard chefs talk about finishing salts.  They use fancy more expensive salts to top/finish the dish.  The same goes with these oils, drizzle a little at the end of cooking or on top of your soup or salad for a tremendous flavor and health boost.

In addition, La Tourangelle introduced me to coconut oil, both refined and unrefined.  I quickly learned that unrefined coconut oil has a much more lush and full flavor and works better when you don’t mind letting some coconut flavor come through, like in many desserts or Asian dishes.  The refined coconut oil has a mild flavor and has a high smoke point, which makes it a perfect choice for almost any kind of cooking.  Coconut oil is naturally high in saturated fat, but most research has found that because they are medium chain fatty acids (MCTs) they work differently in the body than other saturated fats.  MCTs are easily digested, absorbed, and put to use in your body. Unlike other fats, they put little strain on the digestive system and provide a quick source of energy and promote healing.  They have been associated with weight control, brain function, and immune system health.

Chocolate Almond Cupcakes with Coconut Frosting

So far, I have made amazing roasted potatoes in refined coconut oil and I have used a combo of unrefined coconut oil and coconut milk to make a pareve chocolate tart.  Now, I can’t wait to try these pareve Chocolate Almond Cupcakes with Coconut Frosting.

Now’s your chance to win a 6 Cans of La Tourangelle oils to stock your kitchen.   Just enter with Rafflecopter below.

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Disclosure: La Tourangelle provided samples and are sponsoring this giveaway.

Happy Chanukah everyone!!  It is here one of our favorite times of years to celebrate with chanukah parties, fried foods and lots of dairy.  Starting tonight along with the first night of Chaukah we are sharing 8 Days of Dairy Delights.  Two years ago we did Latkes, last year we did Crispy Treats and now we thought let’s go with Dairy Delights.  After all it is a custom to eat dairy on Chanukah and I do love dairy.

When I was thinking of what I should contribute I wanted to be a little more creative.  I thought first about my Inside Out Stuffed Spinach and Artichoke Dip, perfect for a party, but it didn’t feel like it related to Chanukah enough.  Then I kept seeing those donut pans and I thought what about using those pans to make a savory baked donut.  It could be healthy at least better than fried and it would be fun for Chanukah.  I have to say I love fake out foods.  When my husband came home and I asked him to taste these donuts, his first excited reaction was, “isn’t that dessert?”. When I laughed and said no, he took a bite and once he got over the confusion, he loved them.

I topped these donuts with a goat cheese icing, really just goat cheese softened and thinned a bit and so it is perfect for a breakfast or brunch.  Surprise everyone with these savory treats.  Note, a serving of two of these donuts comes to 200 calories and happens to be very filling.  So enjoy these Scallion Goat Cheese Donuts and stay tuned for 7 more Dairy Delights from all your favorite JoyofKosher.com contributors.

I love to make stuffing.  I don’t make it very often.  Usually I save it for Rosh Hashanah and Thanksgiving and an occasional other time when I just have a lot of extra bread lying around.  My favorite way to make stuffing is to cut up a huge loaf of bread and let it get stale.  Then mix it with a ton of wild mushrooms and the results are just amazing.  After many requests to make the stuffing, I had to try something new.  A few years ago when I first found a soy chorizo, I new it would pair perfectly with cornbread and I created this Soyrizo Cornbread Stuffing.  Then just last week I had made a double batch of cornbread and a whole batch was left, so what could I do but make stuffing.  I didn’t have any soyrizo, but I did have some smoked sausage and some butternut squash just lying around and so this recipe was born.

Cornbread stuffing is a Southern favorite and a real nice change from white bread stuffing with the added bonus of whole grains especially if you make my Cornbread Recipe.  It can be difficult to find store bought parve cornbread, so do what I did.  Make a double batch for a fun Mexican meal the week before and set aside one batch just to make this cornbread stuffing.  You won’t regret it.  Feel free to use any sausage, veggie or meat, but a little smoky flavor goes a long way.  You can also add dried cranberries or chestnuts or anything your heart desires.  That is best thing about stuffing, you can stuff anything in them and they will still be delicious.  The real secret is the bread.

Here are a few cornbread stuffing recipes you might want to try and then check out the wide range of stuffings in our Recipe Link up below:

Cornbread Stuffing with Sage, Sausage and Squash

Soyrizo Cornbread Stuffing

Cranberry Sage Cornbread Stuffing

Cornbread and Dried Fruit Dressing

This week we’re going to share some of our best breakfast ideas.  Before we get started, let’s find out why breakfast is the most important meal of the day.

Breakfast revs up your metabolism so that you can burn the maximum number of calories to fuel your daily activities.  In America, breakfast is typically the smallest meal of the day and some find it difficult to enjoy much more than coffee.   Research has shown that eating in the morning is essential for optimal performance and overall health.  Kids and adults who eat breakfast tend to do better at school and work and maintain healthier body weight and cholesterol levels as well.

Don’t grab that donut just yet, it does make a difference what you eat.  Refined grains and high sugar foods won’t give you the right kind of energy and won’t help you lose weight.  Your best bet is to choose a meal that combines complex carbs in the form of whole grains, proteins and even fats.   Here are some examples:

• Whole wheat toast with peanut butter and banana
• Bowl of high fiber low sugar cereal with low fat milk and blueberries
• Yogurt and granola
• Egg and cheese on a whole grain English muffin
• Whole grain waffle and a veggie sausage patty
• Spinach and cheese omelet with a whole grain flat bread

For me, eating between 250 and 300 calories is where my breakfast keeps me full and gives me enough energy while still allowing me to stick to a weight loss plan.  And so while I often choose one of the above meal combinations in the right amount for me, I also have created a couple new recipes I hope you might enjoy next time you want to get a great start to your day.

Apples and Cinnamon Quinoa Breakfast

Quinoa is a high protein grain-like ingredient that can be cooked into a hot cereal.  I found that when I cooked it with a diced apple it didn’t even need any sugar. Leftovers were not as appealing for me, so I added an egg and pan fried it in a little oil for a real pancake-like breakfast, Apple Quinoa Pancakes, treat that I ended up eating all week.  I am saving this recipe for Passover too!

One of my goals is to get more vegetables in my diet at breakfast.  For me this is not an easy task until I discovered this wonderful way to recycle roasted squash for a morning surprise,  now I have no reason to miss my 5 a day.

Over the next few days we will be posting a few of our bloggers favorite breakfasts, we hope you get some new ideas and that you will also share some of yours.  What do you like to eat for breakfast?

For this month’s kosher recipe linkup, we are getting back to our roots.  Root vegetables include everything from carrots and parsnips to potatoes and beets and so much more.  Fall and winter are when they are at their prime and as the season changes, root vegetables tend to be a very comforting food, especially when roasted when all their natural sweetness comes bursting out.

I really love the ease and simplicity of roasted root vegetables and enjoy these any time of year.  Cut them up, toss with a dash of olive oil and salt and pepper, maybe throw in some fresh chopped rosemary or sage and roast at 400 degrees for about 40 minutes.  You can’t get much easier than that.  But for our kosher recipe link up, I wanted to do something a little more interesting.

I happened to get a couple of acorn squash from my CSA and figured that would give me a starting point.  Sure I could have just stuffed it with just about anything and enjoyed a filling meal, but I was looking for something a little lighter. I remembered my fabulous squash chips and decided they would make the perfect topping for a salad along with roasted acorn squash seeds, lentils and a sprinkling of cheese.

There is nothing like using the entire vegetable and acorn squash seeds taste even better than pumpkin seeds, their oversized orange cousins.  All you have to do is remove the seeds, clean and dry, toss with a drop of butter or margarine and salt and roast at 375 for about 10 minutes.  Set aside.  Roast thinly sliced acorn squash chips.   Cook the lentils, my favorite are the French green lentils, and then layer your salad with a simple Dijon mustard vinaigrette.  Top with a sprinkling of your favorite cheese, like goat or feta, and have a perfect fall salad.  I’ll be rooting for you every step of the way!

Lentil Salad with Acorn Squash Chips Recipe