These recipes are the way to go if you'd like ideas on how to reduce sugar intake and still make yummy food for the children. Of course, we start with dessert:
Healthy Recipe #1: Energy Balls No Baking Needed !
These balls will take you about 10 minutes to make and you don’t even need to use the oven... isn’t that sweet?
1 cup of almonds
15 dates
3 tbsp of cacao powder
1 tbsp of almond butter
2 tbsp of coconut oil
2 tbsp of chia seeds
In the mixer, you mix the almonds until they’re fine yet still crunchy
You add the rest of the ingredients and mix for a few more seconds.
Roll the balls in your humid hands and put them on a plate
You could roll them also in a bit of chopped walnuts or grated coconut.
You can keep them in the freezer a few weeks or in the fridge up to 5 days. But don’t keep your hopes too high.
Healthy Recipe #2: Creamy Mushroom Soup
Classic French recipe!
3 tablespoons coconut oil 1⁄2 cup onions, chopped
1 cup mushrooms, chopped
1 teaspoon sea salt
4 tablespoons flour
2 cups rice milk
1 1
1 cup mushrooms, chopped
1 teaspoon sea salt
4 tablespoons flour
2 cups rice milk
1 1⁄2 cups vegetable stock
1
1⁄4 tsp pepper
1. Heat canola oil in heavy saucepot over medium heat.
2. Add onions, mushrooms, and sea salt. Sweat the vegetables for 2 to 3 minutes or until onions become translucent. Add the gluten-free flour and stir. Cook for 3 minutes or until mixture begins to brown. Using a whisk, mix in 2 cups of rice milk and allow for soup to reach a soft boil. Add vegetable stock and white pepper. Cook for an additional 5 minutes and occasionally whisk.
Serve warm and enjoy!
Recipe #3: Purim Healthy Hamantaschen
I don't know how you spell Hamantaschen and I'm not sure I care but I do love this recipe - a healthy alternative to the stuff you find in the stores. It really does not have a lot of ingredients and whatever there is, it's not hard to find in your local grocery store (you probably have most at home already anyway).
Ingredients:
- 3 cups of flour
- 1/2 tsp salt
- 3/4 cup of applesauce (sugar free)
- 1/2 cup of sugar alternative like date honey or honey or maple syrup or apple concentrate.
- 2 eggs
- 1 tsp. vanilla extract
- 1 1/2 cup of filling: you can mix dates, nuts and prunes or a simple mishmush (dried apricot) marmelade, for which only water is added and nothing else!
Recipe:
1. Mix the flour and the salt in one bowl.
2. In a different bowl, mix the sugar alternative of your choice with the applesauce. Add the eggs, vanilla
and mix. To that you add the flour mix while mixing at the same time. 3. You want the dough to form a ball that you'll put in a plastic wrap and refrigerate for about an hour.
4. Then you can take it out, preheat your oven to 350... roll out the dough on a lightly floured surface to about 1/8th thickness. Use a cookie-cutter (or a glass) to cut our circles.
5. Now the fun part: in the middle of each circle, place about a tsp of filling. Fold the left and right sides of the circle together so that they meet at a corner on top. There should be filling exposed (about an inch) in the center as you do this. Pinch the corner formed tightly and then repeat this procedure folding up the bottom of the circle to form the rest of the triangle. The key 🔑is to pinch the corners tight enough to seal them as to not loose any filling out of the corners.
6. Using a pastry brush, you can brush a bit of water or additional egg on the dough to make it easier to work with.
7. Transfer your cookies to your baking sheet.
8. Bake for about 17 minutes or until cookies start to brown.
Why you would need to double the recipe:
First of all, by the time you get a hang of it (not pun intended), you've already "wasted" a few hamantaschen.
Second of all, with 4 little children around just waiting to make their own spin on what it's supposed to look like, you've got another few hamantaschen "wasted" (they'll be the ones eating those!).
Third of all, that's enough reasons, unless you're just baking them for you family, then there's no pressure. But if you want to make a nice amount to put in mishloach manos...
Recipe #4: Walnut Pesach Cake
Yummy all year long!
You know walnuts (see article about their benefits in
Nuts about Walnuts) are plenty available because they sell them in their shells and nobody knows what to do with them - once the children enjoyed cracking the shells open.
Who eats them raw?
Here’s a special Pesach recipe (source unknown):
- 1 cup of matza cake meal
- 1 cup ground walnuts
- 2 tbsp of Passover baking powder
- 1 tbsp cinnamon 5 eggs, separated
- 1 cup honey
- 1 tsp vanilla extract
- 2⁄3 cup vegetable oil
- 1 cup kosher sweet wine
- Preheat the oven at 350F. Generously coat a Bundt pan with cooking spray.
- In a medium bowl, mix cake meal, ground walnuts, baking powder and cinnamon. Set a side.
- Beat egg whites on high speed until stiff peaks form.
- In a large bowl, beat egg yolks, honey and vanilla at medium speed, until creamy pale yellow, 3-5 minutes.
- Slowly pour oil. Beat for another minute until well incorporated.
- Reduce speed and add wine. Beat until well combined.
- Add flour mixture and beat at low speed for another minute.
- Using a spatula, carefully fold egg whites into cake batter. Pour into prepared pan and bake at 350F for 45-50 minutes.
Recipe #5: Ananas Kugel
For those of
us who want something else
than potato kugel on
Shabbos.
Mix one can of ananas (no-
sugar) with 1/3 cup of
honey or date honey.
Add 3
eggs, 2/3 cup of flour and
1/3 cup of oil + 1tsp of
vanilla.
Mix and put in the
oven until golden!
Very easy to make and naturally sweet!
Recipe #6: (Mock?) Mousse Recipe
This recipe I made for a friend’s son’s bar-mitvzah, she was missing some mousse and I offered to make it. Little did she know that as a naturopath, I don’t make normal mousse. Mine was a mix of avocado and banana, mixed with cacao so no one could tell. And it was shmitta. I don’t think she’ll take from me on her next simcha.
Ingredients:
- 1 avocado
- 1 ripe banana
- 2 tbsp cacao
- 2 tbsp honey or 5 dates
- 1 tsp vanilla extract
- Some salt + cinnamon
So you mix everything with a blender, no need for an oven with this recipe- it’s ready in a flash!
My children eat it but I don’t remind them what’s in it. I think they learned not to ask. They just pretend it’s the regular, really-bad-for-your health-and terribly-addictive chocolate mousse. So much for that. Some people ask me how do I manage a household of 5 children with no white sugar. Well, there you have it.
Recipe #7: Peanut Butter Banana Muffins
Here’s a great recipe to get all the healthy nutrients in an attractive package for your children (and yourself!):
- about 3 medium bananas mashed
- 3/4 cup of peanut butter (you can also use almond butter)
- 2 eggs
- 1/4 cup of pure maple syrup or sugar-free apple concentrate
- 2 tsp vanilla extract
- 1/2 tbsp of almond milk or equivalent
Once you pre-heat the oven to 350F and line-up your muffin cups, mix all the above ingredients together and then add the dry ingredients:
- 1 cup of flour
- 1tsp baking powder (low-salt)
- A bit of salt and cinnamon
You can sprinkle the muffins with sugar-free chocolate pieces and let them cook for about 20 minutes. Makes about 12 muffins. If you’re stuck with some batter after your 12 muffin cups are full (which is usually the case - or is it just me?) then you can start a second batch! Or you’ll leave your children finish the batter. If they’re not around? Well, enjoy!
Recipe #8: French Fries and Healthy Mayonnaise
What’s the healthy alternative to white potatoes fried in oil? Sweet potatoes (choose the longer ones, which you’ll cut into sticks) with olive oil (or coconut oil), dried oregano, paprika, salt and pepper. Cook in the oven about 30 minutes.
Healthy Mayonnaise
1/2 cup cashew nuts, 1/4 block of tofu, one tbsp of olive oil, one crushed clove of garlic, 1 tbsp apple cider vinegar, salt and pepper (I’m trying to go for a salt and pepper theme in this newsletter!) You can add curcuma to give it a more “Mayo” color.
Mix everything in a mixer for about 30 sec. Add a bit of water depending on the texture you want. Voilà!
Recipe #9: Carob Balls
My dear husband wanted us to use carob powder instead or in alternance with the cacao powder we have at home. He puts a tablespoon or so in hot water and it makes for a nice drink, with all its beneficial effects on the body. I thought I'd make him happy and search exactly why carob is such a great addition to one's diet. The result is on my newsletter for next month. Incidentally I found a recipe that calls for carob and is a source of joy on Shabbos. Two shalom bayis mitzvos for the price of one!
- 1/2 cup of carob powder
- 1/4 cup of peanut butter
- 1/4 cup of tchina
- 1/4 cup of almond milk
- 1/2 cup of coconut flakes
- 1/2 cup of rice cereals (the crunshier the better)
You put everything together and make about 25 balls which you can refrigerate.
Enjoy! PS it makes for a great snack for children who are just a bit hungry in the afternoon or not enough before going to school...
Recipe #10: Delicious Pancakes
This morning I was inspired to make healthy pancakes for my family. Here's a picture of the one I made for myself (they say "well-ordered" charity starts with oneself, in French they say it anyway: charité bien ordonnée commence par soi-même)
So for the pancakes you put a liter of water mixed with one egg and then you add 1/2kg of 80% flour (they won't be able to tell). You also put in some oil (3 tablespoon) and then you start to heat the pan. I dont put a lot of the pancake mix in the pan so they come out thinner.
A few minutes on each side and then you can start to add some toppings:
- peanut butter
- yogourt (from the goat)
- yogourt, peanut butter and date honey with a few almonds (like on the picture)
- whatever comes to your mind, available in your kitchen, and healthy (because the children will be delighted about the pancakes, you can slip in some healthy stuff too)
Then you roll them to make a sort of blintzes.
They even took some to the gan/cheder so I didn't have to make sandwiches this morning!
As you can see from the picture above, I also made a salad from 1 avocado and 1 orange for my 10 year-old who's not so hungry in the morning. Everybody was happy!
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