Keeping it healthy on Shavuot
Some dairy recipes that won’t kill your diet or your cholesterol!
Here are a few low carb, fat free recipes, courtesy of Nechama Cohen.
Syrian Cucumber-Mint Soup & Zucchini Soufflé (6 servings)
In Syrian cuisine, this is not usually eaten as a soup, but rather as a sauce or dressing for other foods. On the festival of Shavuot, this cool, flavorful yogurt is enjoyed served over Zucchini Soufflé.
3 small cucumbers
3 (8-ounce) containers plain lowfat yogurt
4 ounces fat-free soft white cheese
1/4 teaspoon white pepper (optional)
3 cloves garlic, peeled and pressed
salt to taste
3 tablespoons fresh mint, finely chopped, or 11/2 tablespoons dried (a few extra leaves for garnish)
Peel cucumbers, cut into tiny pieces and set aside. In a medium bowl, using a wooden spoon, combine the yogurt, cheese, salt, garlic, pepper and mint. Add the prepared cucumbers. Mix and correct seasoning. Garnish with more mint.
Zucchini Soufflé (9 servings)
1 small onion, peeled
6 large zucchini, peeled
2 whole eggs plus 3 egg whites, beaten
2 tablespoons soy or regular flour
2 tablespoons light mayonnaise
1 (8-ounce) can sliced mushrooms, drained
1 tablespoon fresh dill, chopped
1 teaspoon paprika
1 teaspoon garlic powder
salt and pepper to taste
Preheat oven to 400°F. Line a 9 x 13-inch pan with baking paper. Chop onion with knife attachment in food processor until very fine. Switch to the grating disc and grate the zucchinis. Squeeze well in a colander to drain all excess water. Transfer to a mixing bowl. By hand, mix in the beaten eggs, flour and mayonnaise. Combine. Add the mushrooms and dill. Season with paprika, garlic powder, salt and pepper.
Pour mixture into prepared pan. Spray the top with non-stick spray. Bake for 10-15 minutes, until top begins to turn golden. Lower heat to 350°F and bake for an additional 40-60 minutes, until firm.
Variation: Substitute frozen broccoli or cauliflower for the zucchini. First defrost and squeeze out excess water. These vegetables can then be chopped with the onion. Transfer to a mixing bowl and continue as above. With this variation, the mushroom and the dill are optional.
Roasted Vegetables with Feta Cheese (4 servings)
2 cups zucchini, washed and sliced
1 green, 1 red, 1 yellow bell pepper, seeded and cut into thin strips
1 small tomato, cut into wedges
1 small onion, peeled, sliced and separated into rings
1/2 cup fresh mushrooms, sliced
1 tablespoon olive oil
1 tablespoon oregano, crumbled
salt and pepper to taste
4 ounces low-fat feta cheese
Preheat oven to 350°F. Arrange vegetables in a small baking dish. Combine oil, oregano, salt and pepper, and brush vegetables with this mixture. Cover the dish with aluminum foil and bake for 30 minutes or until the vegetables are soft. Remove foil, sprinkle crumbled feta cheese on top and brown under broiler for 4 more minutes.
No Bake Vanilla-Orange Cheesecake (8 servings)
non-stick cooking spray
1 (3-ounce) package sugar-free, orange flavored jello
1/2 cup water
3/4 cup orange-flavored tea, cooled
1 cup 3% soft white cheese, drained
8 ounces farmer cheese
pinch of salt
1 teaspoon vanilla extract
1/2 (4-ounce) container light whipped topping
3 tablespoons sugar-free vanilla pudding
3 tablespoons low carb, low-fat soy milk
6 thin orange slices, cut in half (optional)
Line a small springform pan with baking paper and lightly spray with non-stick cooking spray. Mix the jello with the water until the powder is dissolved and there are no bumps. Add the tea. Stir and set aside. Beat the cheeses, salt and vanilla with a mixer until fluffy. Whip the topping in a mixer on a medium setting. Slowly add the vanilla pudding. As this mixture starts to thicken, add the soy milk. Mix until it is all incorporated. With a spatula, fold all 3 mixtures together. Pour into the prepared springform pan; smooth the top with a spatula. Refrigerate at least 4 hours or until well set. Garnish with orange slices before the cake is completely set. Remove sides of pan just before serving.
Baked Spinach-Cheese Delight (6 servings)
non-stick cooking spray
2 whole eggs plus 2 egg whites
3/4 cup 1% milk or low-fat, lowcarb soy milk
3 slices day-old light bread, cut into small triangles
1 cup fresh spinach, finely chopped
1/2 cup shredded Parmesan cheese
Preheat the oven to 350°F. Line the bottom of an 8-inch springform pan with baking paper and spray with non-stick cooking spray. In a medium bowl, whisk the eggs and egg whites until frothy. Add the milk, spinach and cheese. Stir to blend. Pour into the prepared pan. Immerse the dried bread triangles in the mixture. After they are coated with the mixture, raise one point of each piece with a fork so that they peek out at the top. Bake uncovered until lightly browned, about 20-30 minutes. Remove from the oven and cool. Loosen the edges by cutting around the outside with a knife. Remove from the pan and place on a heatproof plate.
Serve hot or at room temperature.