Thanks to Registered Dietitian Pnina Mohr, the American Institute for Cancer Research has come out with a group of healthy Rosh Hashana recipes for the upcoming holiday.
My favorite is the Quinoa and pomegranate salad with asparagus and walnuts. This doesn’t need a holiday – serve it anytime. It’s great for gluten-free diets.
A noodle kugel is tradtional on most tables; try the one with apples and use a whole-grain noodle for boosted nutrition. The Carrots and Squash dish says fall is here.
Quinoa and Pomegranate Salad
- 2/3 cup quinoa (makes about 2 cups cooked)
- 2/3 lb. asparagus
- 1 cup shredded carrots
- 1 cup chopped parsley
- 1/2 cup finely chopped mint leaves
- 1/2 cup finely chopped dill
- 1/4 cup finely chopped walnuts
- 1/2 cup chopped cilantro, optional
- 1/2 cup chopped scallions, green part only, optional
- 2 Tbsp. olive oil
- 1/2 cup lemon juice from Meyer lemons *(alternatively 1/4 cup lemon, 1/4 cup orange juice)
- 1/2 tsp salt, or to taste
- Black pepper, to taste
- 1 cup pomegranate seeds, divided (use 1 large pomegranate)
Cook quinoa according to package directions. Drain and cool.
Steam whole asparagus for 3 minutes or until bright green. Remove from pan immediately, drain, and let rest on plate with ice cubes. Slice diagonally into 1/4-inch pieces.
In large bowl, combine quinoa, asparagus, carrots, parsley, mint, dill, walnuts, and cilantro and scallions if using
In a separate bowl mix olive oil, lemon juice, salt and pepper. Toss with quinoa mixture and then add 3/4 cup pomegranate seeds.
Serve as is for buffet or plate each serving over 1 cup baby lettuces. Garnish with remaining pomegranate seeds.
Makes 8 servings.
*Per serving: 145 calories, 7 g total fat (1 g saturated fat), 20 g carbohydrate, 4 g protein**, 3 g dietary fiber, 165 mg sodium.
Apple Noodle Kugel
- Canola cooking spray
- 12 ounces wide noodles, preferably whole grain (or gluten-free noodles)
- 4 tablespoons dairy and trans-fat free unsalted margarine
- 2/3 cup sugar
- 1 teaspoon ground cinnamon
- 1-1/2 teaspoon vanilla extract
- 4 eggs beaten, or 3 whole eggs plus 2 egg whites
- 1/3 cup vanilla soy milk
- 1/2 cup raisins
- 4 to 5 medium apples, such as Winesap, Honeycrisp, cored, peeled, sliced thin
- 1/4 cup chopped dates, optional
- 1/2 cup broken walnut meats, optional
- 1/2 teaspoon cinnamon mixed with 2 tablespoons sugar, optional
Preheat oven to 350 degrees. Coat a 9-by-13-inch casserole dish with cooking spray.
Cook noodles in boiling water according to package directions just until they begin to soften – do not cook through. Drain; place in a large bowl. Add 2 teaspoons margarine to prevent clumping.
Melt remaining margarine in a microwave. In a large bowl, combine melted margarine, sugar, cinnamon and vanilla. Beat in eggs, one at a time until frothy and mixture has doubled in volume. Add soy milk, raisins, spliced apples and optional ingredients except cinnamon-sugar; add noodles.
Pour noodle mixture into prepared dish; sprinkle with cinnamon and sugar if using.
Bake, uncovered, for 40 to 50 minutes, until kugel is firm, sides pull away and top is golden. Allow to cool and set for 20 minutes before slicing. Refrigerate if serving cold; slice after refrigerating. Store leftrovers in refrigerator.
Makes 12 servings.
*Per serving: 250 calories, 6 g total fat (2 g saturated fat), 43 g carbs, 7 g protein, 2g dietary fiber, 35 mg sodium.
Caramelized Carrots and Orange Squash
- 1/2 cup raisins
- 2/3 cup apple juice
- 2 lbs. carrots, peeled and sliced diagonally, 1/4-inch pieces
- 1 small butternut squash, peeled, and cubed, 1/2-inch cubes
- 1 small acorn squash (about 1 lb), seeds removed, peeled, cubed, 1/2-inch cubes
- 3 tablespoons light olive oil
- 2-1/2 tablespoons date syrup or honey (or dark honey)
- 1/2 teaspoon ground cinnamon
- Sea salt and coarsely ground black pepper, to taste
- 1/2 cup apricot halves cut into small pieces
Preheat oven to 400 degrees F.
Soak raisins in apple juice.
Line large baking sheet with two sheets of parchment paper.
In large bowl, mix vegetables, oil, syrup, cinnamon and add salt and pepper to taste. Spread mixture on baking pan.
Bake until carrots (the longest to bake) are just soft then add raisins and apricots. Bake about 10 minutes longer, until carrots are soft enough for fork to prick through. Serve immediately or, if refrigerating for several hours or more, pour 1/3 cup apple juice over vegetables to keep moist before reheating.
Makes 10 servings.
*Per serving: 188 calories, 4 g total fat (<1g saturated fat), 39 g carbohydrate, 3 g protein, 6 g dietary fiber, 70 mg sodium.
*Recipes and analysis provided by American Institute for Cancer Research.