Take Very Good
Care of YourselvesDeuteronomy 4:15



We are told to be joyous on the holiday of Succot and we are told to leave our homes and live in huts.  This comes around at the beginning of the fall when it starts to become a bit chilly.  Hint of rain and clouds surround us-so why is this?

We are being told to let go of the comforts of our home and trust in G-D.  It seems that there is great wisdom in telling us to let go of comforts and false coverings, which in Hebrew, are referred to as klipa shells or skin.  Just as the skin covers the body and hides what is within&mdashwe are told to let go of the false comforts and look for the deep meaning to everything.  The four species that we use on Succot, similarly have deep meaning.

The way I see it in terms of food-food seemingly makes us happy, comfortable, and full.  But really it can be destructive!

Holiday time should be a joyous time a time to spend with family and focus on what we do have not what we do not have.  To focus on the deep and real within all of us&mdashnot on the seemingly beautiful outside coverings, that often make us slaves.  Food should be a means to an end and the most important thing is a healthy end.  Yes, it should and can be enjoyable.  But the focus needs to be clear.

Don&rsquot become a slave to the food and don&rsquot lose the enjoyment of preparing for the holiday.

Be determined and organized and don&rsquot go crazy.

We hope that the following recipes will help you get by, and help keep you in control!

Chag Sameach



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&rsquos actually a very satisfying meal accompaniment. You can eat as much as you want of it &ndash it&rsquos 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 for reheating.


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

Creamy Pumpkin Soup

Low Carb, Low Fat  /  Yield: 6 servings

The lovely color and creamy texture of this soup are a welcome sight, especially on a cold winter day or night.

1 tablespoon olive oil

non-stick cooking spray

3/4 cup leeks, chopped

2 cloves garlic, crushed

3 cups fresh pumpkin, peeled and cubed

3 cups homemade chicken broth, or canned reduced-sodium chicken broth or 3 cups water and 2 tablespoons chicken soup powder

1 cup water

sugar substitute equal to 2 teaspoons sugar

salt to taste

1/4 teaspoon pepper

teaspoon ground cloves, or ground nutmeg optional

1 cup low-fat, low-carb soy milk

In a medium pot, prepare leeks and garlic the EnLITEned way see p. 42.

Add the pumpkin, broth, water, and seasonings mix well.

Bring to a boil, then reduce heat and simmer for 30-45 minutes, until pumpkin is soft.

Purée until smooth in a food processor and return to pot, or use an immersion blender directly in the pot.

Add the soy milk heat thoroughly, but do not boil.

Serve immediately see Tip on p. 51.


A swirl of lightly beaten soft cheese or sour cream for non-dairy, use the non-dairy versions or a light sprinkling of pine nuts.

Nutrition Facts

Serving size cup 11/2-2

oz 8

g 250

Calories 53

Protein g 1.8

Carbs g 6

Fat g 2.4

Sat. Fat g 0.2

Cholesterol mg 0

Sodium mg 174

Calcium mg 0

Fiber g 1

Exchanges: Starch 1/2 Fat ¼

Orange and Fennel Salad

Low Carb, Low Fat  /  Yield: 8 servings

The tang of the oranges and the licorice flavor of the fennel are a unique and tasty combination.


2 medium fennel

6 cups romaine lettuce leaves, torn into bite-sized pieces

1 cup radicchio leaves, torn into bite-sized pieces

1 red onion, peeled and sliced in to thin rounds

2 oranges, peeled and thinly sliced


1/4 cup sliced roasted almonds


3 tablespoons white wine vinegar

2 tablespoons olive oil

2-3 tablespoons water

1 teaspoon fennel leaves, finely chopped

2 cloves garlic, minced

1/2 tablespoon grated orange rind

sugar substitute equal to 1 teaspoon sugar

salt and pepper to taste

Trim off flowery leaves and aside for use in dressing.  Cut off the bottom of the fennel and discard. Discard outer discolored layers of the fennel.  Pull apart the rest of the layers and rinse well. Pat dry and slice into thin half-rounds.

Combine the prepared salad greens, onions and oranges in a large bowl. Scatter fennel on top.

Whisk together all ingredients for the dressing. Add the chopped fennel leaves.  When ready to serve pour over the salad and toss


To make a creamier dressing, add 1 tablespoon of light mayonnaise to the dressing and whisk well.

Nutrition Facts

Serving size cup 1

oz 5.5

g 165

Calories 80

Protein g 3.3

Carbs g 7.2

Fat g 4.3

Sat. Fat g 0.4

Cholesterol mg 0

Sodium mg 9

Calcium mg 133

Fiber g 1.7

Exchanges: Free vegetable 1 Fruit 1/4 Fat 1

Orange-Kiwi Salad

Low Carb, Low Fat  /  Yield: 6 servings

Beautiful, tangy, refreshing and good for you as well.


2 small romaine lettuces

2 small kiwi, peeled and sliced into 1/4- inch rounds

1 small orange, peeled and sliced into 1/2-inch rounds


11/2 tablespoons walnut or olive oil

3 tablespoons apple cider, or champagne vinegar

1 teaspoon lemon juice

1 tablespoon water

sugar substitute equal to 1 teaspoon sugar

salt and pepper to taste

Wash lettuce and tear into bitesized pieces. Spin or pat dry.

Put on a serving platter and top with kiwis and oranges arranged in a circular pattern.

Combine the oil, vinegar, lemon juice, water, sugar substitute, salt and pepper in a small bowl.

Whisk until blended. Drizzle the dressing over the salad.

Garnish with red onion rings and almonds.


1 medium red onion, peeled and sliced into rings

2 tablespoons slivered or sliced roasted almonds optional see p. 43

Nutrition Facts

Serving size cup 1

oz 5

g 150

Calories 60

Protein g 1.4

Carbs g 5.9

Fat g 2.4

Sat. Fat g 0.4

Cholesterol mg 0

Sodium mg 11

Calcium mg 48

Fiber g 1

Exchanges: Vegetable 1 Fruit 1/2 Fat 1/2

Susannah&rsquos Orange-Glazed Salmon

Low Carb, Medium Fat  /  Yield: 5 servings

1 pound salmon fillet

1 teaspoon olive oil

non-stick cooking spray

1/2 cup dry white wine

1/2 cup balsamic vinegar

2 tablespoons orange spice tea

1 tablespoon orange juice

1 tablespoon sugar-free orange or apricot marmalade

2 teaspoons lemon juice

brown sugar substitute equal to 2 tablespoons brown sugar, or sugar substitute equal to 2 teaspoons sugar

1 teaspoon orange rind, grated

1/2 teaspoon lemon rind, grated


orange slices

mint leaves

Brush both sides of fish with a tiny bit of olive oil and brown in a non-stick frying pan sprayed with non-stick cooking spray.

Cook until done, about 6 minutes on each side.

Meanwhile, in a medium-sized bowl, combine wine, vinegar, orange spice tea, orange juice, marmalade, lemon juice, sugar substitute, lemon and orange rinds, and mix.

Pour into a small saucepan and boil until reduced to a bubbly glaze.

Remove the fish to a serving plate, pour the glaze over it, garnish and serve.

Optional Serving Suggestion:

Once the glaze is reduced, it can be poured over the fish in the frying pan, brought to a boil, and then removed together to a serving plate.

Nutrition Facts

Serving size piece 1

oz 4

g 120

Calories 184

Protein g 19

Carbs g 1.2

Fat g 6.8

Sat. Fat g 1.2

Cholesterol mg 53

Sodium mg 44

Calcium mg 13

Fiber g 0

Exchanges: Medium-fat protein 3

Fish Fillets Stuffed with Steamed Fresh Spinach

Carb Free, Low Fat  /  Yield: 4 servings

This dish is light and nutritious, yet appealing enough for any occasion.

4 4-ounce fish fillets any lowfat variety that is thin enoughto roll

juice of 1/2 lemon

2 cups fresh baby spinach

non-stick cooking spray

1 cup leeks, sliced see Tip on p. 42

2 cloves garlic, peeled and minced

salt, pepper and paprika to taste

tri-colored lettuce

Preheat oven to 350°F. Place fish fillets on a plate and sprinkle with lemon juice, salt and pepper on both sides. Refrigerate covered with plastic wrap for at least ½ hour and prepare stuffing.

Steam spinach until wilted, then chop by hand or machine.

Spray pan with non-stick cooking spray and sauté leeks until soft.

Add garlic and stir for a minute, then add spinach and stir for another minute to blend flavors.

Rinse fish fillets pat dry.

Fill with a quarter of the spinach mix. Roll up and secure with a toothpick.

Spray a small, paper lined roasting pan with non-stick cooking spray and line up the fillets in the pan. Sprinkle with salt, pepper and paprika to taste.

Bake uncovered for 20 minutes, or until fish flakes. Remove from oven and serve or cover with aluminum foil to keep warm.  Do not prepare too much in advance since the fish will get dry.

Serve with mustard sauce see p. 206. Or on a bed of tri-colored lettuce


Frozen chopped spinach can be added directly to the leeks instead of steamed spinach. It should be defrosted and drained well beforehand.

Nutrition Facts

Serving size fillet 1

oz 4

g 120

Calories 147

Protein g 28

Carbs g 0.8

Fat g 2

Sat. Fat g 0.5

Cholesterol mg 72

Sodium mg 174

Calcium mg 100

Fiber g 1

Exchanges: Lean meat protein 4

Stuffed Cabbage Holubtchas

Low Carb, Low Fat  /  Yield: Approx. 12 servings

This great classic can be made either low-carb or low-fat or both, depending on how much and what kind of rice and meat you use. Below is the classic version with the carbs and fat already reduced, but you can experiment and make adjustments with the same great results. Some people like them with a lot of sauce and some like them drier adjust the liquid accordingly. If this recipe looks too daunting, a simpler version is provided below.

1 medium green cabbage


1/2 cup wild rice

1 cup water plus 1/4 cup water

1 medium onion, peeled and finely minced

2 cloves garlic, peeled and finely minced

1 tablespoon olive oil

1 tablespoon chicken soup or meat soup powder optional

21/2 pounds ground lean meat, poultry, or a combination

1 egg plus 2 egg whites, or 1/4 cup Egg Beaters

1/2 teaspoon pepper


1 1/2 cups tomato sauce

½ cup tomato paste

5-6 cups water

sugar substitute equal to 3-6 tablespoons sugar

  teaspoon sour salt optional

salt and pepper to taste

1 tablespoon vinegar

Method . for separating cabbage leaves:

The night before, put the cabbage in a plastic bag and freeze. Defrost and separate the leaves. If not completely defrosted, keep cabbage in cold water while working.

Method .:

Place whole cabbage into a large pot of boiling water. Boil until a knife inserted into the center comes out easily, approximately 30-50 minutes. See p. 62 for eliminating odors. Drain and cool in a colander, then separate the leaves.

Directions for stuffing cabbage:

Boil rice in 1 cup water for 5 minutes. Rinse, drain and aside. Sauté onion and garlic with oil, using the EnLITEned method see p. 42, and aside. Mix soup powder with 1/4 cup water and add to prepared rice, onion, ground meat, eggs and pepper.

Line the bottom of a large pot with torn cabbage leaves and leaves too small to use for wrapping. Starting with the largest leaves, cut out the thick, hard veins and put these in the pot as well. Place a spoonful of the meat mixture near the wide part of the leaf, fold that part of the leaf over it, fold the sides in around it, and roll until closed it should look like a closed blintz [crepe]. Place folded side-down on cabbage pieces already in the pot. Do this with all the leaves, stacking them neatly.

Mix together ingredients for sauce and pour over the cabbage rolls. There should be enough to just cover them. Cover the pot and bring to a boil. Lower heat and simmer for at least 6 hours, or overnight in a Crock-Pot or on a hot plate. Check often to make sure they are not burning or too dry. These freeze well.

Stuffed vegetable variation:

The same filling can be used to stuff zucchini or peppers. For zucchini, carefully scoop out the inside, keeping the shell intact. Mince the pulp and add it to the meat-rice mixture. Mix well and use to stuff the zucchini shells. Or, if you prefer, just add the zucchini pulp to the onions in the pot. This will thicken up the sauce. For peppers, scoop out the inside and stuff with the meat-rice mixture. Cook the filled vegetables in the sauce for 1-2 hours, covered in a deep pan.

These filled vegetables can also be placed on top of EnLITEned Traditional Cholent see p. 224 once it is almost ready and simmering, before the Sabbath, for a low-carb accompaniment. Cover and cook overnight.

Casserole version:

Instead of stuffing the cabbage leaves with meat and then rolling them, layer the leaves and meat one on top of the other in a 9 x 13-inch pan, lined with baking paper and sprayed with non-stick cooking spray. Top with sauce, cover with foil and bake at 375°F for 3 hours.

Nutrition Facts

Serving size roll 1

oz 2.5

g 75

Calories 69

Protein g 6

Carbs g 3.3

Fat g 3.5

Sat. Fat g 1

Cholesterol mg 23

Sodium mg 130

Calcium mg 31

Fiber g 1.5

Exchanges: Starch 1/4 Lean meat protein 1 Free vegetable 1

Tongue in Caper Sauce

Carb Free, High Fat  /  Yield: 12 servings

1 31/2 pound beef tongue


5 cloves garlic, peeled

2 bay leaves

1/4 teaspoon turmeric optional

salt and pepper to taste

1 teaspoon cornstarch

1/4 cup water

cup lemon juice

2 egg yolks

1 tablespoon whole-grain mustard

2 tablespoons capers


additional capers

edible flowers

Place tongue in large pot and cover with water. Boil covered for 10 minutes and spill off all the water. Wash meat and pot well.

Return tongue to pot, cover with cold water and boil for 1 hour.

Remove from water and aside for 10 minutes or until cool.

Strain and reserve 3 cups of this broth. Freeze the rest for use in other recipes.

Remove skin from tongue. Return tongue to pot with 3 cups broth, garlic, bay leaves and spices.

Cook for another hour or two until tender.

Remove tongue and cool completely. Slice into thin slices and place in a deep skillet or Pyrex heat-proof dish.

In a saucepan over low heat, mix cornstarch with water until smooth.

Whisk together lemon juice with egg yolks and combine with cornstarch mixture and mustard. Add capers and heat just to boiling while mixing. Pour on top of tongue slices.

Cook uncovered over low heat for an additional 15 minutes. Serve hot with sauce.

Nutrition Facts

Serving size slices 3

oz 4

g 120

Calories 214

Protein g 17

Carbs g 0.9

Fat g 15.7

Sat. Fat g 7.2

Cholesterol mg 114

Sodium mg 284

Calcium mg 10

Fiber g 0

Exchanges: High-fat protein 4

EnLITEned Walnut Fudge Brownies

Low Carb, Low Fat  /  Yield: 12 servings

You won&rsquot believe the taste of these luscious brownies. And after you taste them, you won&rsquot believe the

Nutrition Facts.

2 eggs plus 1 egg white

cup walnut oil

sugar substitute equal to 3/4 cup sugar

1/4 cup all-purpose flour

1/4 cup soy or whole-wheat flour

1 teaspoon baking powder

1/2 teaspoon baking soda

dash of salt

1/4 cup chopped nuts

1/4 cup almond flour, or finely ground almonds

1/2 cup strong coffee

1/2 cup unsweetened dark cocoa

1 teaspoon vanilla extract

Preheat oven to 350°F. Line an 8-inch square baking pan with baking paper.

With an electric mixer on a high setting, beat the eggs, slowly adding the oil and sugar substitute until the mixture gets thick.

Sift the flours with the baking powder, baking soda and salt. Add the chopped nuts and nut flour.

Mix the coffee, cocoa and vanilla extract.

Mixing by hand with a wooden spoon, add the flour and coffee mixtures, alternating between the two.

Pour into the prepared pan and bake for 25- 30 minutes. When the top is just firm to the touch, remove from the oven.

Do not use the toothpick test for doneness. This cake should come out very moist.

Place on a grate to cool. Cover and refrigerate. When cold, using a serrated knife, cut into 12 equal squares.

Store in an airtight container or freeze.


These can be served warm with an ice cream or mousse from this book.

Nutrition Facts

Serving size brownie 1

oz 1

g 30

Calories 110

Protein g 5.3

Carbs g 4.5

Fat g 7.7

Sat. Fat g 1.2

Cholesterol mg 36

Sodium mg 96

Calcium mg 24

Fiber g 2

Exchanges: Starch 1/4 Protein 1 Fat 1/2

Apple Cake

Low Carb, Low Fat  /  Yield: 12 servings

This versatile cake can easily pass for an apple kugel casserole to accompany your Shabbos or Yom Tov Festival main dish.

1/4 cup all-purpose flour

1/4 cup soy or whole-wheat flour

1/2 cup oat flour

1/4 cup almond flour, or finely ground almonds

3/4 teaspoon ground nutmeg optional

3/4 teaspoon cinnamon

pinch of salt

3 teaspoons baking powder

5 tablespoons unsalted stick margarine, softened

sugar substitute equal to 11/4 cup sugar

2 eggs

4 tablespoons low-fat, low-carb soy milk, or 1/4 cup apple-flavored tea, cooled

2 large Granny Smith apples, peeled, cored and sliced thin

1 teaspoon vanilla extract

brown sugar substitute equal to 2 teaspoons brown sugar optional

2 teaspoons vanilla extract

3/4 teaspoon cinnamon

Preheat the oven to 350°F. Line a long loaf pan with baking paper.

In a medium bowl, sift the flours. Add the nutmeg, cinnamon, salt and baking powder.

In another medium bowl, with an electric mixer at medium speed, beat the margarine and sugar substitute together until fluffy, about 2 minutes. Beat in the eggs and soy milk or tea until smooth, about 1 minute.

Add the flour mixture to the margarine mixture in thirds, beating each time until smooth, about 2 minutes. With a wooden spoon, stir in the apples and vanilla extract until evenly distributed.

Spread the batter in the loaf pan.

In a small bowl, combine the brown sugar substitute, vanilla and cinnamon sprinkle evenly on the batter.

Bake 30-35 minutes, until batter is brown and the sides begin to pull away from the pan. Test for doneness with a toothpick inserted into the center.

Nutrition Facts

Serving size 1 slice

oz 1

g 30

Calories 100

Protein g 3.8

Carbs g 7

Fat g 5

Sat. Fat g 1

Cholesterol mg 49

Sodium mg 170

Calcium mg 17

Fiber g 1.6

Exchanges: Starch 1/2 Protein 1/2 Fat ½

EnLITEnedVelvety Chocolate Mousse / Half-Bake

Low Carb, Reduced Fat  /  Yield: 12 servings

It is now thought that small amounts of dark chocolate and/or good quality dark cocoa are good for you. Once you try this recipe, you may never go back to the high-carb/high-fat version.

4.6 ounces 133 grams or 36 small squares good quality, dark chocolate 72 cocoa

2 tablespoons light margarine

7 egg whites plus 4 egg yolks

dash of salt

sugar substitute equal to 2 tablespoons sugar, divided

1 tablespoon coffee, with a few drops of water to dissolve

1 teaspoon vanilla extract

1 tablespoon Merlot red wine

non-stick cooking spray


Chocolate mousse:

Break chocolate into pieces and microwave with margarine for approximately 1 minute making sure it doesn&rsquot burn. Set in a bowl of hot water, so that it doesn&rsquot harden.

Beat the egg whites the EnLITEned way see p. 43, with 1 tablespoon of sugar substitute, just until stiff peaks form. Beating too long will make it difficult to blend with the chocolate. Set aside.

In another bowl, beat the egg yolks with 1 tablespoon of the sugar substitute until thick and lemon-colored. Once it starts to thicken, turn mixer to the lowest setting and slowly pour in the melted chocolate keep 1 tablespoon for later use as chocolate shavings. Add beaten egg whites. Beat on lowest setting until thick and incorporated, occasionally Beat on low until thick and incorporated, occasionally scraping down the sides. If a bit of egg white is still showing, finish by mixing with a spatula. Continue mixing by hand, adding the coffee, vanilla and wine.

Pour into small glass dessert bowls and refrigerate until ready to serve. To prepare in advance, pour into small muffin tins lined with paper cupcake holders. Freeze these overnight. Carefully remove paper right before serving, and garnish. These melt quickly.

Note for mousse:

A good way to store this dessert is to freeze in small muffin tins. Remove right before serving they melt quickly.


Using the same recipe, spray an 8-inch round springform pan with non-stick cooking spray and pour in half the mixture. Bake at 350°F for 15-20 minutes, or until lightly firm to the touch, but not dry. Remove and cool it may fall slightly. Pour the remaining batter on top and freeze.

Garnish for either dessert:

One or more of the following: chocolate shavings, strawberry hearts, and/or tiny mint leaves&bull

For chocolate shavings:

Put a small aluminum pan in the freezer for a few minutes. Spread 1 tablespoon of melted chocolate in a very thin layer on the outside bottom part of the pan and refrigerate. When ready to garnish, scrape with a sharp knife directly onto the half-bake or mousse, since handling the shavings will melt them. These can be made in advance by shaving directly into a container and freezing immediately.

EnLITEnedtips for melting chocolate:

Method 1:

Break up chocolate into small pieces in a heat-proof bowl and microwave with or without additional fat for 30 seconds at a time, being careful not to burn.

Method 2:

Break up chocolate into small pieces in a heat-proof bowl. Cover and place this bowl into a larger heat-proof bowl filled with boiling water, being careful that the water does not overflow into the smaller bowl. Cover both bowls and let stand, mixing contents of the smaller bowl occasionally, and adding hot water to the larger bowl as needed.

Method 3:

Place chocolate in the top of a double boiler over simmering not boiling water until the chocolate melts. Remove from heat, but keep covered and leave it over the hot water until ready to use.


If at any time melted chocolate hardens, it can be broken up and melted again over hot water.

Nutrition Facts

Serving size: Mousse: cup Half-Bake: 1 slice

oz 1

g 30

Calories 111

Protein g 4.8

Carbs g 6.3

Fat g 6.8

Sat. Fat g 2.8

Cholesterol mg 135

Sodium mg 100

Calcium mg 0

Fiber g 1.5

Exchanges: Starch 1/2 Protein 1/2 Fat 1/2

© Copyright Jewish Diabetes Association&mdashUpdated September 2017

We would appreciate that those using any of this information please credit us and let us know.