Be inspired on how to cook and eat for good health with these fabulous, easy recipes brought to you exclusively from 'To Life! Healthy Jewish Food’ , the new cookbook from food writer and culinary expert Judi Rose.
From soups and salads to light bites and elegant mains – many gluten-free, vegetarian and vegan – each delicious recipe combines information about how its ingredients benefit your health.
Find out more in the Franke Blog!
This recipe contains oat bran, undetectable in the finished matzah balls, to help lower cholesterol. Ground almonds are a good source of vitamin E, which protects against UV light damage and Alzheimer’s and they also contain monounsaturated fat that can reduce the risk of heart disease. Traditional schmaltz (chicken fat) or margarine is replaced with heart-healthy olive oil.
Chicken Soup, aka Jewish penicillin, is one of the world’s great comfort foods – and what’s more, it’s good for you!
Shakshouka (Arabic slang for mush!), is a great way to get your protein quota with its creamy poached eggs nestling in a vitamin-packed greens. Try a mixture of baby spinach, Swiss chard and lots of fresh herbs. This Israeli breakfast favourite also makes a wonderful brunch or lunch.
Eggs are good for the brain and nervous system, eyes, skin, blood and immune system.
RAINBOW SMOOTHIE BOWL
This bowl of energy boosting deliciousness is a brilliant way to start the day. It’s full of fibre and antioxidants that may help reduce the risk of cancer, Alzheimer’s, heart disease and stroke.
Pairing perfectly with the Rainbow Smoothie Bowl, the crunchy clusters of oats, nuts and seeds, studded with succulent dried fruit, have a fraction of the sugar of most shop-bought granola. Egg white adds protein and crunch but can be omitted for a vegan version, or omit the honey and egg and enjoy it raw as muesli.
High in fibre, oats are great for helping good gut bacteria thrive and so raising immunity.
Inspired by Eastern European cuisine and the flavours of the Mediterranean, this satisfying gratin is bursting with flavour.
Heart-healthy olive oil and oats replace the traditional margarine and matzah meal. Aubergines contain the antioxidant nasunin, particularly in the skin and outer flesh.
These indulgent, easy to make chocolate discs, with their irresistible mix of smooth, dark chocolate, crunchy nuts and tangy, fresh pomegranate seeds, are a healthy alternative to a box of chocolates and a rather beautiful after dinner treat.
Unsweetened chocolate contains polyphenols, antioxidants that can help prevent heart disease, cancer, and Alzheimer’s, while pomegranate seeds are rich in antioxidants and help control blood pressure.
This simple but refreshing recipe is particularly striking made with blood oranges if in season.
Oranges like all citrus fruit, produce hesperidin, a chemical which helps to improve circulation, and the antioxidant, quercetin, which may reduce the risk of diabetes, asthma.
ZA’ATAR CRISPY PITA TRIANGLES
Za’atar, which contains sesame seeds, has antioxidant properties, is anti-inflammatory, and can help control cholesterol. These little herby nibbles are brilliant served with dips, or on their own as a snack.
CRUNCHY SPICED CHICKPEAS
This crunchy snack beats crisps and other “nosh” hands down. Add a tablespoon of harissa spice, or your favourite alternative, for an extra kick.
Chickpeas help lower LDL cholesterol and reduce the risk of diabetes and bowel cancer. They’re also high in protein and fibre, and a good source of molybdenum, a mineral with antioxidant properties that’s essential for a healthy metabolism.
SESAME CRUSTED FALAFEL
These crunchy morsels are air fried making then far healthier, but no less delicious. Why not set up a self-serve falafel bar with salads, pickles, condiments and a basket of warm pita or flatbread?
Make sure you use dried chickpeas rather than tinned to avoid them falling apart. And, if someone’s allergic to sesame, omit the seeds in the coating, and serve without tahini sauce or za’atar flatbread.
Whole grains like the delicious nutty and creamy spelt used in this Valencia-style paella help boost tryptophan levels. This helps the brain synthesise serotonin, a neurotransmitter that can lift mood.
For a vegan version of the dish, use a handful of chestnut mushrooms and a small jar of marinated artichoke hearts instead of chicken.
Take some centre steaks of prime salmon, anoint them with a little olive oil or butter, cook to golden succulent perfection under a gentle grill, serve with piquant fresh lime and avocado salsa.
Salmon and avocado make for a dish that is high in Omega-3, which is important for the formation of brain cell membranes. When these are healthy, mood enhancing neurotransmitters such as serotonin, are more effective.
Featuring a nutty, crunchy streusel-style topping atop a juicy compote of apples and berries, this gluten-free, high fibre dessert is packed with mood boosting goodness.
In season, fresh peaches, plums or nectarines can be used instead of apples. Enjoy on its own for a vegan friendly sweet treat, or with cinnamon sprinkled Greek or frozen yoghurt.
This colourful salad is laden with lots of good stuff, from nuts and seeds to currants and cranberries, and it can be served warm or at room temperature.
Cruciferous foods like kale are particularly good for supporting the immune system, as are vitamin packed peppers, oranges and lemon juice.
This superb strudel is as delicious as it is dramatic. It’s a winner on the healthy eating front too - with no added sugar, its sweetness simply comes from the fruit.
Cherries, purple plums and raisins are rich in antioxidants that help fight cancer, heart disease, and dementia. They also reduce inflammation and joint pain.
This colourful salad is easy to prepare with layers of creamy aubergine and roasted pepper in a honey and garlic dressing.
Aubergines, like all purple fruits, are good for brain health while red peppers are rich in vitamin A for boosting immunity and eye health.
Searing fresh seasonal fruit on a griddle or a BBQ brings out its sweetness and flavour. Quick and super-easy to do with impressive results.
Strawberries are a delicious way to boost your iodine levels, important for your thyroid and metabolism and, like all berries, they help regulate your blood sugar and can reduce the risk of diabetes.
Our exclusive collaboration with food writer Judi Rose continues with our Ask Judi Q&A. Here the culinary expert, best known for her healthy, tasty and easy to prepare recipes, answers some of the cooking conundrums you have been sending us.