Healthful Shabbos Foods?

Gold Member Joined: Mar 23 2005 Posts: 1737

I'm looking for some ideas for healthful, uncomplicated shabbos foods. Doesn't have to be anything extreme (like no fat at all). For example, we are trying to stay away from things like desserts and kugels that are laden with sugar, starches, and oil.

I am a little intimidated by veggies that need checking, so if anyone has any suggestions re that, that would also be helpful.

We also do not like cooked fruits in our foods.

Thanks!

Posted: Thu, May 19 2005, 7:10 pm Post subject:

Dill Pickle Potatoes (serve cold as a salad):
6 medium potatoes, boiled til tender, cooled and skinned and cut up
2 Tbsp oil
1C thin sliced onion
1 large thin sliced carrot
2 tsp caraway seeds
1 1/2 tsp salt
2 large dill pickles minced
1C pickle juice (from the jar)
black and cayenne pepper to taste
Saute the onion and carrot in the oil about 8 minutes. Mix all ingredients and chill.

Lo Mein
1 lb cooked fettucine or spaghetti noodles
4 Tbsp soy sauce
2 Tbsp rice wine
1 Tbsp sesame oil
1 diced onion
2 minced cloves garlic
1 Tbsp grated ginger
3 sliced carrots
2 sliced zucchini
1 shredded baby bok choy or cabbage
1 small can sliced water chesnuts
Combine liquids. Pour 1/3 of this mixture into a skillet or wok and saute onion, garlic and ginger til soft. Add carrots, cook 3-5 minutes, add other veggies and cook til tender. Remove from skillet. Put noodles and remaining sauce in skillet, cook til most liquid is absorbed. Toss noodles and veggies. Serve warm or chilled.

Russian kidney beans (Lobio)
2 15 1/2 oz cans kidney beans
4 chopped scallions
1/4 red wine vinegar
2 tsp olive oil
2 tsp dry parsley (or 2 Tbsp fresh if you can cope with checking etc)
1/4 C chopped walnuts
Combine all ingredients and serve chilled or at room temperature.

Black bean and corn salad
2 C cooked black beans (or one large can)
2 chopped tomatoes
1 small can diced mild green chiles, drained
1/2 chopped red onion
1 red bell pepper sliced in strops
1 C corn
2 Tbsp lime juice
1 tsp chili powder
1/2 tsp each cumin and oregano
salt and cayenne to taste
combine and chill

Are these the kinds of things you wanted or am I off-base? I have more if these are the right kinds of recipes.
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Mommy to 5 bli ayin hara, with medical issues including mental health, brain damage, GI disease, developmental delay

Executive Member Joined: Dec 27 2004 Posts: 357

Here are two fast and healthy ones for you:

#1) Steam grean beans slightly so they still have a crunch to them.
Then in a pan saute one chopped/diced onion & garlic.
Mix all together while green beans are still hot, put in a covered dish so that the flavours seep together.

#2) - Butter nut squash peeled & cubed, zuccini washed really well and cut into circles with skin on. Dress with a little olive oil, salt & garlic powed (I like using granulated garlic) and broil on low for about 20 min, stirring often sow that everything won't get this burt charredness.

Enjoy!

Posted: Thu, May 19 2005, 11:19 pm Post subject:

Chickpeas/Arbis salad

1 can of arbis
1 can of diced tomatoes
dry fried sunflower seeds
Season to taste: salt, pepper, garlic

With a dry frying pan, fry about a 1/4-1/2 cup of raw sunflower seeds. Do this til they turn a bit brown. Watch it so it doesn't burn. Put them aside in a clean bowl. Stir fry arbis in oil for a few minutes then add tomatoes. Cook together 5-10 minutes. When you serve the dish, add sunflower seeds or put them on a bowl on the table and let people self serve.
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Gold Member Joined: Mar 23 2005 Posts: 1737

Elise, the recipes look great; thanks for taking the time to type them out! I would love to come to your house for Shabbos. I think I am going to try the lo-mein during the week, do you think I could substitute something else for the rice vinegar?

Lucy and Miriam - thanks for your recipes too, they look good and simple too. I really need to work on incorporating more veggies into our life!

Posted: Fri, May 20 2005, 10:55 am Post subject:

I don't tend to worry too much about which kind of vinegar I use, especially when it's just a spoonful or so, so you should be fine. We try to eat vegan during the week, fleishigs only on Shabbos now (we're very "granola"--we actually do can our own jams, we quilt, embroider, garden, enter items at the county fair, belong to a CSA farm, etc) so I have a lot of these kinds of recipes. I take cookbooks out of the library and copy out every recipe that looks good, then submit them to my kids and dh to choose which ones they want to try.

Don't think we're TOO healthy around here though, especially on Shabbos--today my big personal debate is whether to add marshmallow frosting to the chocolate-butterscotch cake I made for Shabbos desserts!

Posted: Fri, May 20 2005, 10:57 am Post subject:

I just realized it's rice WINE not vinegar in the recipe. If you can't find it kosher (it's also sold as mirin, and I think there are some pretty readily available varieties--though it's called wine there's no grape product in it so kashrus isn't as involved as for real wine), I'd just omit it from the recipe.

Posted: Fri, May 20 2005, 11:04 am Post subject:

Also, for free recipes you can go to http://www.edenfoods.com/recipes_categories.html
Most of their beans and other products are kosher under the OK--including their rice wine! Be well, have a good shabbos full of yummy food.

Gold Member Joined: Mar 23 2005 Posts: 1737

OK, I'll check it out Smile

I'm familiar with Eden brand, but didn't know about the recipes, thanks!

Senior Member Joined: Jan 10 2005 Posts: 232

you know what is really nice
spicy butternut squace pumpkin or potatoes
you can use any of the above
fry an onion you can use that fry light spray
then add veg and tomoto pureau chili powder and cook
its lovley
and also nice cold for shabbos lunch

mushroom garlic and soy sauce and onions

runner beans with a tomoto sauce with onions tomotoes

hearts of palm is lovley from a tin but hard to get though. also nice if you add advocado and tomotoes

good luck!!

Executive Member Joined: Nov 01 2004 Posts: 419

Executive Member Joined: Nov 01 2004 Posts: 419

cabbage salad(really pretty and colorful):
purple cabbage, shredded
tomatoes
cucumbers(either the seedless or the small ones)wash and leave on peel
shredded carrots
yellow peppers(or a mixture of green, red, yellow and orange)
Dressing: juice from freshly squeezed lemons, olive oil, and salt

chumus and tehina

tabouli:
I never tried making it from scratch but it takes a second to make from the Near East packages. Just add hot water. When absorbed add olive oil vinegar and tomatoes.

Kasha and couscous go well with chicken and pour some gravy over it.

Veggies: Steamed broccoli/cauliflower/carrots, green beans with soy sauce, steamed chinese peas

Gold Member Joined: Mar 23 2005 Posts: 1737

Everyone, thanks for all the great suggestions and recipes! I'm sure others are benefiting as well from this thread.