Take Very Good
Care of YourselvesDeuteronomy 4:15



Recipe for Day 1

This is a perfect salad for both the nine days and for the meal prior to the fast. The rice will help keep going, yet won’t overload you.

Wild Rice-Broccoli Salad
Reduced Carb, Low Fat / Yield: 8 servings

This same salad can be made with different healthy grains, such as bulgur, millet or quinoa – on their own or in combination. These are definitely preferable over potatoes and pasta. Just keep a watchful eye on the portion size and pile on the vegetables. Try using different vegetables to lend variety.

1 pack bouillon granules, or 1 teaspoon chicken soup powder
2 cups water
1/2 cup long grain rice
1/2 cup wild rice
1 small bag frozen broccoli florets, defrosted and drained
1 small red onion, peeled and chopped
1 small red pepper, seeded, sliced and diced

1/2 cup red wine vinegar
1 tablespoon olive oil
3 cloves garlic, peeled and crushed
⅛ teaspoon black pepper, freshly ground
1/2 cup fresh parsley, chopped
sugar substitute equal to 2 tablespoons sugar
2-3 tablespoons water

Mix bouillon or soup powder with water in a medium saucepan. Bring to a boil and add rice. 
Reduce heat, cover and simmer for about 45 minutes, until rice is tender and all the water is absorbed. Toss with a fork and keep covered until cool. 
Place the broccoli, onion and red pepper in a bowl and mix with the rice. 
In a measuring cup or jar, combine dressing ingredients.
Pour on the salad and toss.
Line a platter with the lettuce leaves. Top with the salad, then sprinkle with almonds and lay out the onion rings. Cover with plastic wrap and refrigerate several hours before serving.

red leaf and romaine lettuce leaves
⅛ cup roasted slivered almonds (see p. 43)
1/2 red onion, peeled, sliced and separated into rings

Nutrition Facts
Serving size (cup) 11/2
(oz) 5.7
(g) 170
Calories 109
Protein (g) 3.2
Carbs (g) 17
Fat (g) 2.8
Sat. Fat (g) 0.3
Cholesterol (mg) 0
Sodium (mg) 25
Calcium (mg) 36
Fiber (g) 1.2
Exchanges: Starch 1 Free vegetable 1 Fat ½

Recipe For Day 2

Try this soup with almost any vegetable or in combination. Very feeling before a fast and easy on the stomach, yet light and satisfying any time, especially after the fast when we tend to grab almost anything in sight.

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’s actually a very satisfying meal accompaniment. You can eat as much as you want of it – it’s 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. 

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

Recipes For Day 3 & 4

This recipe and the following sweet version are perfect to help you get buy in tight moments when you're not sure what to eat and don’t want to grab something you shouldn’t.
They are great for Friday afternoon or Motzoei Shabbos Melave Malka (the last meal for Saturday night), breakfast, lunch or any time

Powerful Egg White Omelet
Low Carb, Low Fat / yield: 4 servings

When you want to lighten up an egg recipe, it's best to use egg whites and not the yolks. However, the yolks can be saved and used elsewhere.  They can be used to glaze bread and challah, or for sauces, custards and other things.
You can substitute almost any vegetable for the spinach here (frozen chopped broccoli, fresh or canned sliced mushrooms, etc.). For variety, try a different vegetable each time. Paired with soup and salad, this omelet makes a great lunch or even light supper.


non-stick cooking spray
3/4 cup scallions (5-6), diced
2 whole eggs plus 4 large egg whites
3 tablespoons low-fat milk or low fat, low carb soy milk
1/4 teaspoon garlic powder
1/4 teaspoon dried basil
salt and pepper to taste
1 cup frozen chopped spinach
1/4 cup grated low-fat cheese (yellow or feta) (optional) 


Heat non-stick cooking spray in a large skillet on medium heat. Add scallions and sauté.
Using a wire whisk or fork, beat the eggs together with the milk, herbs and spices. Add to the skillet. 
With a fork or the tip of a spatula, keep pushing the edges in gently so that the egg spreads to the sides and cooks.
If using frozen vegetables, microwave them for 1 minute (or thaw according to the instructions on p. 114) and squeeze out the liquid. 
When most of the egg is cooked, sprinkle the spinach across the top and cover with the cheese. 
Cook over low heat for 1 more minute and, using a wide spatula, fold in half. 
Cook another minute and serve.

Nutrition Facts
Serving size: (omelet) 1/4
(oz) 4
(g) 120
Calories 97
Protein (g) 8
Carbs (g) 2.5
Fat (g) 4
Sat. Fat (g) 1.4
Cholesterol (mg) 164
Sodium (mg) 64
Calcium (mg) 132
Fiber (g) 1
Exchanges: Free vegetable 1/2 Lean protein 1

Powerful Egg White Omelet (Sweet Version)
Low Carb, Low Fat / Yield: 4 servings
Have this deliciously satisfying omelet with one of the coffees listed later and you may never turn to heavy cheese blintzes (crepes) again.


non-stick cooking spray
2 whole eggs plus 4 large egg whites
2 tablespoons low-fat milk or low fat, low carb soy milk (optional)
1/2-cup farmer cheese (or, low-fat cottage or soft white cheese, drained and omit the soy milk)
1-teaspoon vanilla extract
Sugar substitute equal to 1 teaspoon sugar
1/2-1/4 teaspoon cinnamon 
salt and pepper to taste 

Heat non-stick cooking spray in a large skillet on medium heat. 
Using a wire whisk or fork, beat the eggs with the milk. Add to the pan. 
With a fork or the edge of a spatula, keep pushing the edges in gently, so that the egg spreads to the sides and cooks.
Mix together in a bowl the cheeses, vanilla and seasonings. When most of the egg is cooked, sprinkle this across the top. 
Cook over low heat for 1 more minute, and with a wide spatula fold in half. 
Cook another minute, and serve.

Nutrition Facts
Serving size (omelet) 1/4
(oz) 3

(g) 110
Calories 78
Protein (g) 8
Carbs (g) 1.2
Fat (g) 4.4
Sat. Fat (g) 1.7
Cholesterol (mg) 112
Sodium (mg)
Calcium (mg) 1.5
Fiber (g) 1
Exchanges: Lean protein 1

Recipe For Day 5
This recipe is great served as an appetizer for shalosh seudot (Sabbath afternoon meal). and will carry over as a great accompaniment for the rest of the nine days (prior to the fast of the 9th of Av)

Cheese Balls
Carb Free, Low Fat / yield: 17 servings
These are lovely for Shavuos (Pentecost) or for entertaining or just as a nice treat for yourself. A combination of the various garnishes is beautiful, satisfying, filling and low in everything. These can be served with an assortment of fresh-sliced, low-glycemic fruits and vegetables.


11/2 cups farmer cheese
1/2 cup 5% soft white (spreadable) cheese, or low-fat ricotta (well-drained)*
1-cup low-fat grated yellow cheese (muenster, cheddar etc.)
1/4 cup scallions, minced
¼ - ½ teaspoon ground black pepper
1-2 cloves garlic, peeled and finely minced or
½ - ¾ teaspoon powdered garlic
1 tablespoon Worcestershire sauce (optional)

1-tablespoon sweet or sharp paprika
cup minced dill
cup minced parsley
cup roasted nuts, coarsely chopped
cup roasted sesame seeds 
Mix all the ingredients together and refrigerate for 30 minutes. 
Form the mixture into small balls (we suggest wetting your hands) and roll in any or all of the suggested garnishes (see below). Refrigerate in an airtight container for up to 2 days. It is not recommended to freeze.

Sweet variation:
Omit scallions and spices. Add 1/2-teaspoon vanilla extract and roll in cinnamon.

For a Chinese twist, use 1-tablespoon light soy sauce instead of the Worcestershire and roll in minced fresh or pickled ginger.

*The cheeses need to be soft enough to roll. However, in order to hold their shape without added fillers make sure that all liquid is drained and they remain just a bit moist

Nutrition Facts
Serving size (ball) 1
(oz) 1
(g) 30
Calories 41
Protein (g) 5
Carbs (g) 0.9
Fat (g) 2
Sat. Fat (g) 1.2
Cholesterol (mg) 5
Sodium (mg) 110
Calcium (mg) 96
Fiber (g) 0
Exchanges: Medium-fat protein ½

Recipe for Day 6

This was sent to us by one of our readers---it sounds lovely and refreshing and we hope you enjoy!

Baked Peaches. 

Take soft peaches, white ones are the best, put them in a pan with enough water to cover 1/4 of the peach. Sprinkle with cinnamon and bake at 400 F for about 20 min.

It's a good idea to take a look after 10 or 15 just to be sure. You can poke them with a knife when they are soft. These are so delicious hot. Low cal ice-cream is also good with them. 

Recipe for Day 7

Vegetable-Cheddar Frittata

Low Carb, Low Fat / Yield: 6 servings

A frittata is basically a double-sided omelet. The best way to obtain a beautiful, appealing dish is by frying it on one side until firm. Cover with a plate and invert. Then slide the frittata back into the frying pan and cook for an additional few minutes so that there are no uncooked spots. Almost any vegetable or combination of vegetables can be used.


1 tablespoon olive oil
non-stick cooking spray
1 small onion, peeled and diced
1/2 zucchini, peeled and cut into small cubes 
4 fresh mushrooms, sliced
1/2 red pepper, seeded and diced
2 broccoli florets, chopped
1 scallion, sliced into tiny rings (see Tip on p. 42)
4 whole eggs plus 4 egg whites 
2 tablespoons milk
salt and pepper to taste
1/2 cup grated low-fat cheddar, or Muenster cheese
1 tablespoon chopped parsley 


Spray a large skillet with non-stick cooking spray; add oil and place over low heat. Sauté onion in oil until limp and slightly golden. 
Add vegetables, except for scallion, and continue sautéing, stirring often until tender. 
Add scallion and sauté for another minute. 
In a bowl, beat eggs with milk. Add salt and pepper and pour over vegetables. 
Allow eggs to cook over low heat for a few minutes. When eggs are set but not dry, sprinkle cheddar cheese and parsley on top and follow the directions in this recipe's introduction for cooking and inverting.

Nutrition Facts
Serving size: (frittata) 
(oz) 4
(g) 120
Calories 97
Protein (g) 11
Carbs (g) 4
Fat (g) 4.5
Sat. Fat (g) 0.2
Cholesterol (mg) 148
Sodium (mg) 258
Calcium (mg) 136
Fiber (g) 1
Exchanges: Free vegetable 1 Lean protein 13/4

Recipe For Day 7

Three-Bean Salad

Reduced Carb, Low Fat / Yield: 10 servings
This lovely classic Three-Bean Salad can be made with any combination of beans. For those who are restricting carbs, use only 1/4 cup each of the kidney beans and chickpeas (starchy beans), or none at all. The taste is the same and just as satisfying – even for your guests.

1 (10-ounce) can green string beans 
1 (10-ounce) can yellow string beans 
1/2 (8-ounce) can red kidney beans 
1/4 (8-ounce) can chickpeas 
1/2 cup celery, sliced 
1/2 cup green pepper, seeded and sliced 
1/2 cup red pepper, seeded and sliced 

2 tablespoons olive oil 
3 tablespoons water 
1/4 cup apple cider vinegar 
sugar substitute equal to 3 tablespoons sugar 
salt and pepper to taste 
2 cloves garlic, peeled and minced

Open all the cans and discard the liquid. Rinse kidney beans and chickpeas in their open cans under cold water and drain. 
Put all beans into an airtight container and shake to mix. 
Add the remaining ingredients. Mix dressing with a whisk and pour over salad. Toss and refrigerate.
It is best to prepare this salad a day in advance. When ready to serve, transfer to a glass bowl and toss ingredients. 
Garnish with onion rings. 

1 medium red onion, peeled, halved and sliced into rings

Nutrition Facts
Serving size (cup)
, (oz) 3, (g) 90
Calories 65
Protein (g) 2.2 
Carbs (g) 7.2 
Fat (g) 3 
Sat. Fat (g) 0.4 
Cholesterol (mg) 0 
Sodium (mg) 450 
Calcium (mg) 53 
Fiber (g) 1.6

Copyright Jewish Diabetes Association.  Last updated June 2017