Take Very Good
Care of YourselvesDeuteronomy 4:15




Yield: 12 slices

My mother ah found this marvelous recipe and realized immediately that with a few easy substitutions, it would make an easy, delicious, and almost fat-free lower carb snack.


1 cup dates, pitted and chopped

1 1/4 cup diet cola not lemon-flavored

brown sugar substitute equal to ¼ cup brown sugar

sugar substitute equal to ½ cup sugar

2 Tbsp. walnut oil

1/3 cup all-purpose flour

3/4 cup almond flour

3/4 cup oat flour

1 tsp. baking powder

1 tsp. baking soda

1 egg

1 tsp. vanilla extract

1/2 cup chopped almonds

Dash of salt

1/4 tsp. cinnamon optional but preferable


Put cola in a small saucepan and bring to a boil. Remove from fire, stir in dates, and mix well until you have a smooth consistency. 

Add sugar substitutes and oil and mix.

Combine dry ingredients. Add to date mixture one cup at a time, stirring well between additions.

Beat egg well and add to mixture with the vanilla and almonds.

Spray a long loaf pan with non-stick cooking spray and bake at 350º F for 30&ndash35 minutes.

Test with a toothpick until it comes out clean. 

Cool, wrap well, and freeze or keep refrigerated.  Slice when cold



Yield: 20 small


1 2/3 cup ground almonds

sugar substitute equal to 1 cup sugar

1 tsp. almond or vanilla extract

1 egg white


Blend the first three ingredients together in a food processor with the knife blade.

add the almond extract and egg white, and blend until it forms a paste. 

Shape into small balls in the palm of your hand.  Shape like a crescent or keep round and put a sliced almond in the center.

 Spray a cookie sheet with non-stick cooking spray or line with baking paper. 

Bake at 350º F for 10-12 minutes.  The cookies should be slightly golden and soft to the touch.  They will harden when cooled.

Remove from sheet and cool.


Melt 2 squares of bittersweet or baking chocolate and dip one end of each cookie in the chocolate.

 Fresh and Natural Applesauce LC NF

Yield: 20 servings

So who said you can't have fruit?  These beautiful and tasty gifts from G-D should be utilized to their utmost.  Go for the low glycemic fruits.  Wherever possible use unpeeled to keep the fiber and vitamins higher. It's hard to go back to store-bought applesauce after tasting this delicious and refreshing dessert.  Almost any fruit can be substituted for these delicious desserts in any of the versions.  And try the surprise source for delicious flavor!


10 medium granny smith apples, peeled and sliced into eighths

juice of half a lemon

dash of salt

1 tsp. vanilla extract optional

water to cover plus another 1 ½ cups

6 flavored tea bags We recommend rich flavors such as passion fruit, peach, mango, apple spice- or any combination- use your imagination and enjoy!


 Place peeled and sliced apples in a 5-quart pot. Add the lemon juice, salt, vanilla, and water just to cover too much water ruins the dessert.  Place the tea bags on top and immerse slightly. Bring to a boil

Lower flame and simmer until apples are soft.  At this point, hand-blend and mash to desired consistency.


For a crispy apple compote: Bring ingredients to a boil and cook on high flame for 7 minutes.  Turn off flame and cover.  Let stand overnight.  In the morning, put into a jar and refrigerate.  This can be frozen in an airtight container.

 For a strawberry-rhubarb apple compote: Add 1 ½ 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 color, additional flavor and fiber, add 1 ½ cups frozen blueberries and/or strawberries.



Yield: 5 servings

This is a great substitute for apple cake, and it's a nice change from apple compote.


 ½ cup ground walnuts, almonds, or a mixture of the two

4-6 packets of sugar substitute

½ tsp. cinnamon

5 small cortland, macintosh, and/or granny smith apples

lemon juice

2 egg whites

1 Tbsp. dry red wine

1 tsp. vanilla extract


Mix the ground nuts with the sugar substitute and cinnamon aside.  Peel and core the apples, making sure the apples stay whole. Then, slice them in the width, 1/8-inch thick 4&ndash5 slices per apple, with the hole in the center. Sprinkle with lemon juice to prevent discoloration.

Mix the egg whites, wine, and vanilla extract.  Dip the apple slices in the egg white mixture, then in the nut mixture, coating well.

Bake at 350º F for 45 minutes. 

Serve with a dollop of light whipped cream.


Yield: 6 servings


Beets cooked and sliced

1 leek, white part only, thinly sliced

1-2 Tbsp. vinegar or lemon juice

2 Tbsp. light mayonnaise

2 packets sugar substitute

 Mix all the ingredients and refrigerate.


Sweet-and-Sour Sauce for Beef or Poultry LC RF

Yield: 1 ½ cups

This is wonderful with meat, turkey, or chicken.


½ cup vinegar

½ cup semi-dry red wine

1 Tbsp. paprika

3 cloves fresh garlic, minced

1/2 cup onions and 1/2 cup leeks, fried

1 Tbsp. potato starch

4-6 packets sugar substitute equivalent to ¼ cup sugar

1 Tbsp. apricot jam, melted optional


Mix all the marinade ingredients together. Place in a bag with choice of beef or poultry, and refrigerate overnight or for at least 2 hours. Bake or cook the way you would normally prepare that particular piece of meat.  Baste often during cooking.


Chinese Brown Rice with Vegetables RC LF

Yield: 4 servings

You can easily add cubed cold chicken or fried tofu to this dish for a one-pot meal. No one will know that you're serving leftovers!


1 carrot

1 green pepper

1 red pepper

2 cups frozen broccoli

2 cups cooked brown rice


3 scallions

3 tsp. sesame oil

2 Tbsp. soy sauce

2 Tbsp. vinegar


Cut up carrot and peppers into matchstick-size pieces. Scald broccoli in boiling water for five minutes. Mix together with rice.

 For dressing, sauté scallion in sesame oil for about five minutes. Combine with soy sauce and vinegar and pour over rice mixture. Let sit for at least an hour in the refrigerator for the flavors to blend



Yield: 12 servings

This version contains far less fat than standard chopped liver, and no cholesterol. Walnuts are considered important and healthy. Just remember to stick to small portions. To reduce fat one can use more vegetables and fewer nuts and still have the same great results.


2 Tbsp. olive oil

2 onions, chopped

2 leeks white part

3 garlic cloves, sliced or crushed

½ tsp. sweet paprika

salt and pepper to taste

2 hard-boiled eggs plus 3 hard-boiled egg whites

1 cup walnuts

1 cup roasted almonds

3 Tbsp. light mayonnaise try our homemade Pesach version

2 medium eggplants, roasted

½ tsp. hot paprika


In a skillet, prepare onions, leek and garlic the minimum oil needed. When the mixture turns golden, remove from fire and add spices.

 Place in food processor.  Slice the eggs and egg whites, and add to food processor with the rest of the ingredients.

Run processor on medium speed until all is ground and incorporated.  Adjust seasoning.  Adding more paprika to the mixture will give it a browner color and make it look more like real liver.

For a paté style, process a bit longer, and add another tablespoon of mayonnaise. If using prepared fried onions, use 1/2 -3/4 cup.



Yield:  4 servings


8 large chicken wings, cut in half

3 cloves garlic, diced

2 Tbsp. ketchup if using sugar-free, this can be increased to ¼ cup

1 Tbsp. lemon juice

2 Tbsp. soy sauce

sugar substitute equal to 3 Tbsp. of sugar

1/2 Tbsp. onion powder

¼ tsp. dry mustard

1/8 tsp. ground ginger

1/8 tsp. chili powder


Remove loose skin and excess fat from chicken wings, and put them into a pot of boiling water. After about one minute, pour off water.  Mix remaining ingredients and bring them to a boil over a medium flame for about a minute. Put aside.

Place wings in a baking pan. Just before serving, pour the sauce over the wings and broil, turning over until well browned on both sides, approximately 3-5 minutes on each side.


Tongue in Caper Sauce LC LF

Yield:  10 servings


1 beef tongue

5 cloves garlic

2 bay leaves

1/4 tsp. turmeric optional

salt and pepper to taste

2 Tbsp. capers

1/3 cup lemon juice

2 egg yolks


Put tongue in soup tureen and cover with salted water. Cook for 1 hour, then remove from water and let sit for ten minutes. Put aside 3 cups of the broth and save the rest for use in other recipes. When tongue is cool, remove skin, and then return to pot with 3 cups of broth, garlic, bay leaves, and spices. Cook for another hour or two until tender. Remove tongue and cool completely. Slice into thin slices and return to pot. Add capers and cook for another 15 minutes. Whisk together lemon juice with the egg yolks and pour on top of tongue slices. Cook for an additional 15 minutes. Serve hot.


Yield: 1 1/2 cups

You can use this paté anytime. It is especially nice for seudah shelishis or a melaveh malkah. They are really delicious wrapped in small puff pastry packets.


1 pound salmon fillet or 2 6 oz. cans salmon

1/2 Tbsp. olive oil

1 tsp. dried basil

salt and pepper to taste

1-2 Tbsp. light mayonnaise


Preheat oven to broil.  Place the salmon fillet on a greased and lined cookie sheet.  Mix oil and seasonings and brush on both sides of the salmon fillet.  Broil on the lowest shelf for 12-15 minutes, until the fish flakes.

Allow to cool.

Remove the fish from the skin.  Blend in a food processor with the mayonnaise until a smooth paté is formed.  Place in a decorator bag and fill the puffs If there is any left over, make small florets and bake for 5-10 minutes at 350° F until lightly golden.


Sephardic-Style Fish in Spicy Red Sauce LC LF

Yield: 6 servings

This flavorful dish is traditionally served hot on Friday night, but it can also be eaten cold. Keep in mind that the spiciness of hot peppers is more pronounced when the food cooked with it is hot. As a rule this fish is smothered in tomato sauce, but in order to lower the carb value, we've omitted most of the tomatoes and used extra paprika instead. The result is as good, and some would say, even better!


1 Tbsp. olive oil

non-stick cooking spray

2 medium tomatoes, chopped

1 red pepper, cut into thin strips

1-2 fresh hot peppers, seeded depending on the amount of heat desired can be omitted entirely

1/2 head garlic 6-7 cloves, chopped

1 tsp. paprika

salt to taste

2 lbs. fish perch, flounder, salmon, cod, hake, or any fish of your choice

water as needed to prevent scorching


1/2 Tbsp. olive oil, hot-flavored if available

1/2 cup water

1 Tbsp. paprika

1 Tbsp. soup powder

1/2 bunch cilantro or parsley, chopped fine

salt to taste


In a large skillet, heat olive oil and spray. Add tomatoes and red pepper and sauté for about 5 minutes. Add hot pepper you might want to leave the hot pepper whole so that it can be removed after cooking, garlic, and spices, and sauté for another minute. Be careful not to let garlic burn. Rinse and dry fish carefully place on top of vegetable mixture. Steam for 10 minutes on low heat adding water only as needed.

Combine first five topping ingredients and pour over fish. Taste to see if the mixture needs more salt, and then cover fish with chopped cilantro. Cook for 30 minutes covered, and then for an additional 10 minutes uncovered until liquid is almost all reduced.


Before adding fish, line pot with sliced kohlrabi. Continue as above, and add ½ cup sliced cooked carrots for the last 10 minutes.

  Copyright Jewish Diabetes Association September 2023  We would appreciate notification when our articles are used