28 Day JOY of KOSHER Challenge Meal Plan

TABLE OF CONTENTS 7 11 12

From Jamie and Tamar The Breakdown Pantry Checklist

Week 16 17 18 20

Shopping List Power Prep Week-at-a-Glance Recipes

3

Shopping List Power Prep Week-at-a-Glance Recipes

Week 162 163 164 166

2

Shopping List Power Prep Week-at-a-Glance Recipes

Week 112 113 114 116

TableS o f Co ntents habbat

Week 60 61 62 64

1

4

Shopping List Power Prep Week-at-a-Glance Recipes

bonus 210 220

4

Lunch Recipes Snack Recipes

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From Jamie You all know my story. You’ve seen it played out on TV. I often get comments like, “You’re so much thinner in person,” or “Mazel tov, you’re expecting,” when I’m not. To be honest it’s been hard to gain the baby weight and not lose the baby weight in the public eye.

Tamar and I happen to have the same problem areas—as she likes to say, “Every extra pound gathers around our midsections like there’s a clearance sale at Nordstrom.” I like to think maybe that’s why we get along so well.

I’ve often turned to her, begging(!) to do something together. With all her impressive credentials and schooling and me as the perfect guinea piggy. She finally took me up on my offer (thank you G-d!).

A five-year-old on a diet? Sounds crazy, no?

Maybe I was a little chubby, maybe my parents were a little obsessed. But if you believe our family mythology, passed down from my grandparents to me (so it has to be true!) there I was, still in preschool, joining my Ima and Abba on every fad diet under the sun.

And while my brother and sister got to lick the bowl after making brownies, I had to clean the bowl with a sponge! Now don’t get me wrong, it wasn’t like Cinderella and I have the best parents in the world, but I thought it would be helpful to explain a little bit about my personal journey and how my experience growing up led me to a career as a registered dietitian with a masters in health studies and an accidental entrepreneur who helped to create the world’s largest online Jewish food community.

Fro m Jam i e and Tam ar

From Tamar

From Us What we’ve learned over the years is that most every diet works for a while. Our collective weights have gone up and down like a yo-yo and whenever we tried counting calories we always felt hungry and irritable. We knew the life we wanted included cheese, chocolate, and challah so Tamar studied, tested and found a way for us to eat the foods we love while maintaining a healthy weight and lifestyle. It is this inspiration that helped us launch the 28 Day JOY of KOSHER Challenge.

Our nutrition philosophy, in a nutshell (pardon the pun), is all about healthy whole foods. We focus on integrating more whole grains, vegetables, fruits, and nuts and minimizing added sugar or processed ingredients when we cook for our families.

We all know what it feels like to eat without thinking, finish every meal overstuffed, and feel incredibly guilty. But when we pay attention to what we eat and eat a little bit slower with more intentionality, we are able to enjoy the experience and better maintain our ideal weight.

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So while we don’t obsess over every calorie, we also don’t subscribe to either the high-protein low-carb or high-carb low-protein schools of eating that seem to be so popular right now.

Whether Tamar is working with clients in private practice, or Jamie is juggling life as a busy working mom, mindful eating—listening to the still small voice we all have inside our heads–is our guide to whether we are eating the right amount of the right foods.

So how do we start to hear that voice? How do we make that voice shout louder when we reach for seconds (or thirds)?

It’s by learning more about the food we eat.

When you understand calories, portion sizes, and nutritional information for every meal, you’ll begin to think of food in a brand new way.

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We are sharing the nutritional information for every recipe not so you become a slave to counting calories and fearful of fat, but so you start training yourself to make smarter, more thoughtful food choices.

Mindful eating is the most important skill we want to develop in ourselves and share with others. It is this new way of eating that can help you achieve any of your diet goals, whether weight loss, managing diabetes, grappling with food allergies, or simply trying to have more strength, energy, and stamina for the many demands on our bodies and our time. Mindful eating is how we can retrain our bodies to get back on track after a three-day Yom Tov or a 7-day cruise, and if you’re still reading this, you’re already on your way (toward mindful eating, not the cruise)!

We are so so so excited about our 28 Day JOY of KOSHER Challenge because we believe this great tasting meal plan will change the way you and your family think about and enJOY food.

We created the 28 Day JOY of KOSHER Challenge together. Tamar developed the recipes and Jamie made sure they tasted delicious and were quick and easy for even the busiest moms. You can do this challenge with only one trip to the supermarket a week!

Some things may be new or unfamiliar, but everything can be found at your local supermarket.

If the question of what to make for dinner every night stresses you out or you want to cook healthier but just don’t know how, it’s time to try something new. This challenge provides you with 28 days of healthy eating and cooking that is exciting, creative and unexpected. The meals on this plan are designed for YOU, but they are foods that your whole family will enJOY. Let’s do this 28 Day JOY of KOSHER Challenge together and give our meals a major makeover!

Love and JOY,

Jamie & Tamar 8

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THE BREAKDOWN It’s as easy as 2, 3, 6…

200 Calories for breakfast 300 Calories for lunch 600 Calories for dinner 600 Calories for Shabbat meals (not including challah and dessert)

Approximately These numbers are approximations, and you know that, since we already told you we don’t like to obsess over calories (or really anything). We use these numbers as a guide and you should too.

This leaves room for a few snacks and/or extras at each meal that you can add based on your own calorie needs. Here’s a handy tool to help you calculate the amount of calories you should be eating based on your weight loss goals and activity level.

Servings Generally dinner serves 6, so you can feed your family and/or have leftovers for healthy lunches. Shabbat meals stick to the calorie limits (it took us a lot of recipe testing to get there), but challah and dessert are extra. The desserts are healthier choices and lower in calories than most, but they are still a special Shabbat treat. “Everything (even dessert) in moderation,” is what Jamie’s grandmother, a”h, always said.

Generally breakfast, lunch, and snack recipes serve 1 and can easily be multiplied to feed the fam. All servings and nutritional information are noted on each recipe including infrequent deviations from the number of servings and/or serving size, when applicable.

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Extras

Nutritional Information The nutritional information was calculated using regular soy sauce, canned tomato products and broth, and a moderate amount of added salt. If you would like to reduce your sodium intake use low-sodium products and only add salt as needed to taste.

Vegetarian and Gluten Free Every recipe, when applicable, includes vegetarian and/or gluten-free options. Additionally, we assume you will select gluten-free bread, oats, and soy sauce for the recipes that call for those items.

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WEEK 1 SHOPPING LIST Produce

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Apricots: 1½ cups Arugula: 1 bunch (handful) Avocado: 1 medium Basil: 1 bunch (handful) Bananas: 2 Bean sprouts: 1 container (1 cup) Blueberries: 1 pint (¾ cup) Broccoli florets: 2 cups Carrot, shredded: 1 cup Carrots: 2 large Cauliflower: 1 large head Celery stalks: 2 Cilantro: 1 bunch Cucumber, English hothouse: 1 large Fennel bulbs: 3 Fruit choice (strawberries, blueberries, apples or pears): 5¼ cup Garlic: 3 heads Ginger: 1-inch piece Jalapeños: 2 Kale: 1 bunch (4 to 5 cups) Lemons: 5

              

Mint: 1 bunch (¼ cup) Mushrooms (preferably oyster mushrooms): 1 container (12 ounces)

Tofu: 8 ounces

 

Turkey or chicken, ground (white meat): 2 pounds

Orange: 1 medium

 

Parsley: 1 bunch (¼ cup)

Bread, whole grain: 1 loaf (7 slices) Corn tortillas: 18

  

Pineapple: 1 (1 cup) Scallions: 1 bunch Spinach: 1 bag (6 ounces and ½ cup) Strawberries: 6 berries Sweet potatoes: 1 pound

Tomatoes, cherry: 1 pint

Cherries: 1 bag (2 cups)



Beef stew meat: 1 pound Chicken breasts, skinless and boneless: 6 (6- to 8-ounce) pieces

Coconut water: 1 bottle (½ cup) Eggs: 2 cartons (10 whole eggs, 4 egg whites) Orange juice: 1 carton (2½ cup) Parmesan, grated: 1 container (1 cup) Yogurt, non fat: 32 oz. container (2½ cups)

marinate tofu and mush

Cook daal for Indian

rooms, and make gochujang

Cauliflower Tacos (p. 26).



(Bibimbap) (p. 38).

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Grilled Chicken (p. 32).

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sauce for Korean Rice Bowl

Make spice rub and Fruit Salsa for Spice-Rubbed

freeze remainder for later

Toast (p. 58).



Salad (p. 56).

Patties (p. 36).

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Cook short grain brown rice (need 6 cups cooked),

Prepare Caesar dressing for Grilled Salmon Caesar

weeks) for Fennel Quinoa

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Cook roasted garlic and tomatoes for Garlic Tomato

Cook one cup of raw quinoa (need 1 cup cooked,

Spinach: 1 bag (6 ounces)

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Butter, unsalted: 1 container (4 tablespoons)

Save time by shopping and prepping on Sunday.

Tomatoes: 2 medium Watermelon: 1½ cups

Almond milk: 1 carton (2¼ cup)

WEEK 1 POWER PREP

Thyme: 1 bunch (¼ cup and 1 tablespoon)

Limes: 1

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Breads

Meat, Poultry, Fish, and Tofu

Mangos: 6 mangos (6 cups cubed)

Salmon filet, 2 pounds cut into 6 pieces

Onion, red: 2 medium

Lettuce, Romaine hearts: 3 Lychee: 6 cups

Beverages, Dairy, and Eggs

Onions: 5

Frozen

 

 

Chicken legs with thighs, with skin: 6

w eek 1 | s ho ppi ng l i s t | po wer p re p

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Prepare veggies and herbs for the week.

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WEEK-AT-A-GLANCE WEEK 1 BREAKFAST

MON

Avocado Egg Breakfast Toast

Healthy Spaghetti “Bolognese”

p. 20

p. 22

Tropical Pineapple Smoothie

Indian Cauliflower Tacos

p. 24

p. 26

Make It Your Own Oatmeal Breakfast Bowl

Spice-Rubbed Grilled Chicken

p. 28

p. 30

Fennel Quinoa Patties

Korean Rice Bowl (Bibimbap)

p. 36

p. 38

TUE

WED

THU

FRI

Almond Orange Green Smoothie

SUN

18

Fruit Salsa p. 32

Grilled Fennel and Toasted Quinoa p. 34

Tunisian- Style Stoup Cherry Apricot Crisp p. 42

p. 44

Banana Oat Nut Bread

French Chicken Breasts

Sweet Potato Kale Salad

Strawberry Orange Mint Pops

p. 46

p. 48

p. 50

p. 52

Leftover Oatmeal Pancakes

Grilled Salmon Caesar Salad

Garlic Tomato Toast

p. 54

p. 56

p. 40

SHABBAT

DINNER

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p. 58

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1.

week

SWEET POTATO KALE SALAD Servings 6

Sweet Potatoes Ingredients

Instructions

1 large sweet potato (about 1 pound) 1 tablespoon extra virgin olive oil 1 tablespoon fresh thyme or 1 teaspoon dried Kosher salt Freshly ground black pepper

1. Preheat the oven to 400°F. Line a baking sheet with baking paper.

2. Peel sweet potato and cut it into 1-inch cubes. Toss cubes with olive oil, thyme, and a pinch each of salt and pepper. Spread on prepared baking sheet and roast at 400°F for about 35 minutes or until golden brown around the edges.

3. Meanwhile, whisk together oil, vinegar, mustard, garlic, and thyme.

4. Pour half the dressing over the kale and massage with hands.

5. Top kale with warm roasted sweet potato and toasted almonds.

6. Drizzle additional dressing on top, to taste.

Salad and Dressing Ingredients 3 tablespoons extra virgin olive oil 2 tablespoons rice vinegar 1 tablespoon dijon mustard 1 clove garlic, minced 2 tablespoons fresh thyme or 2 teaspoons dried 1 bunch kale, chopped (about 4 to 5 cups) ½ cup slivered almonds, toasted

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This salad combines two superfoods into one amazing salad. Kale is very nutrient dense—1 cup provides over 100% of the recommended intake of vitamins A, C, and K! Sweet potatoes are also an excellent source of vitamin A.

Nutritional Information / Per Serving 160 calories, 12g fat, 0mg cholesterol, 108mg sodium, 7g carbohydrates, 2g fiber, 1g sugar, 2g protein

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WEEK-AT-A-GLANCE WEEK 2 DAY

TUE

WED

THU

FRI

SHABBAT

SUN

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DINNER

Ricotta Spring Toast

Egg Drop Soup

Asian Lettuce Wraps

p. 64

p. 66

p. 68

Creamy Peachy Smoothie

Portobello and Cheese Quesadillas

Mexican Tomato Soup

p. 70

p. 72

p. 74

Egg White Spinach Salad Bagel

Wild Rice and Chicken Casserole

p. 76

p. 78

Rosemary Roasted Broccoli and Cauliflower

Cinnamon Chocolate Chia Pudding

Beeten Egg Veggie Burgers

Crispy Sweet Potato Fries

p. 82

p. 84

p. 86

Spring Green Smoothie

Lemon Soy Roast Chicken

p. 88

p. 90

Veggie Lo Mein with Sweet Potato Noodles

Carrot Cake Whoopie Pies

Chicken Ktzitzot

p. 96

p. 98

Shakshuka with Artichokes

Curried Cod Baked In Parchment

Scallion Mint Roasted Cauliflower

Curried Polenta

p. 104

p. 106

p. 108

p. 110

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BREAKFAST

p. 80

p. 92

Vegetarian Moroccan Stuffed Peppers p. 100

S’mores Meringues p. 94

Spring Green Fruit Salad p. 102

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2.

week

ASIAN LETTUCE WRAPS Servings 6

Sauce Ingredients ¼ cup soy sauce 2 tablespoons natural peanut butter 1 tablespoon maple syrup 3 tablespoons rice vinegar 1 tablespoon sesame oil 1 teaspoon red miso Freshly ground black pepper 1 teaspoon Chinese five-spice powder

Filling Ingredients 2 teaspoons grapeseed oil, divided 1½ pounds ground chicken or diced extra firm tofu 1 pound mushrooms, chopped small 1 (8-ounce) can water chestnuts, drained and chopped small

6 cloves garlic, minced 2-inch piece fresh ginger, minced 1 cup sliced scallions (about 6 scallions), divided Chili sauce, for seasoning and serving Sriracha, for seasoning and serving 3 cups cooked short grain brown rice 18 leaves bibb, butter, or romaine lettuce (about 2 heads) Julienne carrots, for garnish

Dessert Ingredients 6 cups cherries

Nutritional Information / Per Serving: Serving Size 3 wraps 490 calories, 17g fat, 96mg cholesterol, 493mg sodium, 36g carbohydrates, 4g fiber, 6g sugar, 28g protein

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NOTE: You can always serve rice on the side, if preferred.

Instructions 1. Prepare sauce: Whisk together soy sauce, peanut butter, maple syrup, rice vinegar, sesame oil, miso, pepper, and Chinese 5 spice powder. Set aside.

2. Prepare filling: Heat 1 teaspoon grapeseed oil in a large sauté pan over mediumhigh heat.

3. Add ground chicken or tofu and cook about 7 minutes or until chicken is cooked through or tofu is browned. Break up chicken into small crumbles while cooking, transfer to a clean bowl.

4. Heat remaining 1 teaspoon grapeseed oil in the sauté pan.

5. Add mushrooms and cook until soft.

6. Add water chestnuts, garlic, and ginger and cook until fragrant, about 30 seconds.

7. Add cooked chicken or tofu back to the pan along with ½ cup sliced scallions.

8. Pour sauce over and stir to coat.

9. Cook until until just beginning to bubble and warmed through, about 30 seconds.

10. Taste and adjust seasoning, adding chili sauce, and/or sriracha, as desired.

11. To serve, spoon about ¼ cup rice onto lettuce leaf, top with about ⅓ cup filling.

12. Garnish with remaining scallions and carrots and drizzle with sriracha, if desired.

13. Serve a bowl of cherries for dessert. #28dayjoyofkosherchallenge

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Lettuce wraps are a wonderful way to keep the calories low in a meal and they are refreshing and fun to eat too.

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week

SPRING GREEN SMOOTHIE Servings 1

Ingredients 1 cup chopped honeydew 1 kiwi, peeled and chopped ½ cup spinach 1 green apple or green pear Juice of 1 lime

Instructions 1. Puree honeydew, kiwi, spinach, apple and lime juice in a blender until smooth.

f ri d ay | bre ak fas t | Parve

Kiwi is an excellent source of vitamin C and provides a nice balance of sweet and tart to this super green smoothie. Add more or less lime to taste.

Nutritional Information / Per Serving 210 calories, 1g fat, 0mg cholesterol, 48mg sodium, 53g carbs, 9g fiber, 37g sugar, 3g protein

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WEEK-AT-A-GLANCE WEEK 3 DAY

TUE

WED

THU

Tahini Toast

Chicken Chili

p. 116

p. 118

Banana Nut Smoothie

Zucchini Lasagna

Whole-Wheat Garlic Bread

p. 120

p. 122

p. 124

Breakfast Basmati Rice Bowl

Greek-Style Lemon Dill Chicken

Tomatoes and String Beans

p. 126

p. 128

p. 130

Breakfast Polenta with Feta and Scallions

Chipotle Mushroom Stuffed Sweet Potatoes

Spring Pea Soup

p. 132

FRI

SHABBAT

114

p. 134

p. 136

Watermelon Strawberry Smoothie

Spring Lamb and Barley Stew

Broccoli and Cauliflower Kugel

Strawberry Tart

p. 138

p. 140

p. 142

p. 144

Chicken Fiesta

Grilled Corn on the Cob with Coconut Chili Lime “Butter”

Watermelon Margarita Granita

Pistachio Cherry Breakfast Biscotti p. 146

SUN

DINNER

p. 148

p. 150

Whole-Wheat Biscuits

Quick Egg White Omelet

p. 154

p. 156

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BREAKFAST

Cornmeal Crusted Fish with Avocado Cream p. 158

p. 152

Kale Mango Salad p. 160

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3.

week

ZUCCHINI LASAGNA Thin slices of zucchini sub for lasagna noodles in this low-carb Italian classic. This way we get to enjoy that yummy cheesy goodness and even have room for a little garlic bread!

Ingredients Cooking spray 2½ tablespoons extra virgin olive oil, divided 1 small onion, finely chopped ½ teaspoon red pepper flakes 4 portobello mushrooms, chopped 1 (28-ounce) can diced tomatoes (about 3 cups) 3 tablespoons chopped fresh basil 2 teaspoons kosher salt 2 medium zucchini, sliced, lengthwise, into ⅛-inch thick “lasagna” style noodles 2 cups part-skim ricotta cheese, divided ¼ teaspoon freshly ground black pepper ½ cup freshly grated Parmesan cheese 1½ cups shredded mozzarella

Nutritional Information / Per Serving 320 calories, 20g fat, 51mg cholesterol, 1204mg sodium, 16g carbohydrates, 4g fiber, 7g sugar, 21g protein

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Servings 6

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Instructions 1. Preheat the oven to 375°F. Grease a 9- x 13-inch baking dish with cooking spray.

2. Heat a large sauté pan over medium heat.

3. Add 2 tablespoons oil, onions, and red pepper flakes and cook, stirring occasionally, until onions are tender, about 8 minutes.

4. Add remaining ½ tablespoon oil and mushrooms and cook, until brown, about 4 minutes.

5. Add tomatoes and bring mixture to a boil. Reduce heat to medium and simmer, uncovered until it thickened, about 20 minutes.

6. Stir in basil and salt. Let cool.

7. Put ⅓ zucchini noodles on the bottom of the prepared dish, overlapping slightly.

Top with ½ the sauce and ½ the ricotta. Repeat layers.

8. Top with last ⅓ zucchini. Sprinkle black pepper, parmesan, and mozzarella.

9. Bake at 375°F for 50 to 60 minutes or until golden brown. #28dayjoyofkosherchallenge

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WEEK-AT-A-GLANCE WEEK 4 DAY

Pear Goat Cheese Toast p. 166

DINNER Unstuffed Moroccan Artichoke Bottoms

wee k 4 | m e nu | at-a-g lance

MON

BREAKFAST

p. 168

TUE

Ruby Red Smoothie

Arugula Walnut Pesto Pasta

p. 170

p. 172

Deconstructed Chocolate Covered Strawberries p. 174

WED

THU

FRI

Halva Yogurt Bowl

Chicken Stir Fried Rice

Tropical Slaw

p. 176

p. 178

p. 180

Breakfast Portobello Egg

Whole-Wheat Tortilla Pizzas

Chopped Salad

p. 182

p. 184

p. 186

Incredible Hulk Smoothie

Orange Honey Mustard Chicken

Garlic Roasted Brussels Sprouts

p. 188

p. 190

p. 192

Zaatar Smashed Sweet Potatoes

Chocolate Cake p. 196

p. 194

SHABBAT

SUN

Zucchini Corn Muffins p. 198

Chard Breakfast Hash p. 206

Moroccan Chicken Cholent

Parsley Salad

Chocolate Rose Malabi

p. 200

p. 202

p. 204

Salmon over Black Lentils with Carrots and Creamy Mustard Sauce p. 208

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4.

week

BREAKFAST PORTOBELLO EGG Servings 6

Ingredients Cooking spray 1 portobello mushroom cap 1 large egg â…“ avocado, mashed Kosher salt Red pepper flakes

Instructions 1. Spray a large sautĂŠ pan with cooking spray and heat over medium-high heat.

2. Add portobello and cook, gill side up for about 7 minutes, and flip.

3. Add egg to the pan and cook as desired.

4. Place portobello on a plate gill side up.

5. Fill with avocado, top with egg and season to taste with salt and red pepper flakes.

t h urs d ay | break fas t | Parve

We think this calls for a sunny-side up or over easy egg but if you prefer scrambled, go for it.

Nutritional Information / Per Serving 170 calories, 13g fat, 186mg cholesterol, 235mg sodium, 7g carbohydrates, 4g fiber, 2g sugar, 9g protein

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4.

week

CHOCOLATE CAKE Servings 8

NOTES: For individual portions make this cake in 8 (3- to 5-inch) ramekins and bake for about 8 minutes.

Make Ahead: You can freeze this cake, wrapped well, for up to 2 months.

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Ingredients

Instructions

Cooking spray 3 ounces 70% dark chocolate chips or chocolate bar, chopped ½ cup cocoa powder 1 cup sucanat or coconut sugar, divided ½ cup boiling water 2 eggs 2 egg whites 1 tablespoon bourbon ¼ cup almond meal 3 tablespoons spelt or wholewheat flour 2 to 3 teaspoons powdered sugar (optional)

1. Position a rack in the bottom third of the oven and preheat the oven to 375°F. 2. Spray an 8-inch round cake pan with cooking spray and set aside.

3. In a large bowl, combine chocolate, cocoa, and ¾ cup of the sugar.

4. Add boiling water and whisk until chocolate is completely melted.

5. Whisk in eggs, egg whites, and bourbon.

6. Whisk in flour and almond meal until just incorporated.

7. Scrape batter into the prepared cake pan.

8. Bake at 375°F for 20 minutes or until toothpick inserted in the center of the cake comes out with a few moist crumbs.

9. Cool and store at room temperature until ready to serve, sliced, and dusted with powdered sugar, if desired.

Shabbat | d e s s ert | Parve

On most nights we recommend a small piece of dark chocolate to get your fix, but on Shabbat you can splurge a little with this lower calorie one bowl chocolate cake.

Nutritional Information / Per Serving: Serving Size 1 slice 220 calories, 8g fat, 47mg cholesterol, 36mg sodium, 36g carbohydrates, 4g fiber, 27g sugar, 5g protein

Gluten Free: Swap gluten-free flour for whole wheat. #28dayjoyofkosherchallenge

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BONUS

EDAMAME WHITE BEAN SALAD Servings 4

Ingredients

Instructions

2 tablespoons extra virgin olive oil 2 cloves garlic, minced 2 teaspoons finely chopped fresh rosemary leaves or ¾ teaspoon dried 1 cup shelled edamame beans 1 cup cannellini beans, rinsed and drained ¼ cup chopped fresh parsley ¼ teaspoon kosher salt ¼ teaspoon freshly ground black pepper 4 cups arugula 2 ounces pecorino or feta, cut into chunks Juice of ½ lemon Wasa crackers

1. In a small saucepan, heat oil over medium heat.

2. Add garlic and cook until fragrant, about 30 seconds.

3. Remove the pan from the heat and stir in rosemary, set aside.

4. In a large salad bowl combine edamame, cannellini beans, parsley, salt, and pepper and toss with flavored oil.

5. Place bean mix on a bed of arugula.

6. Top with pecorino and lemon juice.

7. Serve with Wasa crackers.

Shabbat bo nus | LLunch unch | |D AI Parv RY e

There is a lot of controversy about the health benefits of soy, but no matter where you stand this unprocessed form will provide fiber and protein and increase the overall vitamin and mineral content of your diet.

Nutritional Information / Per Serving 330 calories, 12g fat, 13mg cholesterol, 273mg sodium, 40g carbohydrates, 6g fiber, 2g sugar, 14g protein

Gluten Free: Swap gluten-free crackers for Wasa.

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BONUS

APPLE DONUT RINGS Servings 2

Ingredients 1 apple, cored, sliced into 4 rings 2 teaspoons peanut butter or almond butter 2 teaspoons parve chocolate chips, melted ½ teaspoon cocoa nibs and/or dessicated coconut

Instructions 1. Glaze apple rings with peanut butter.

2. Drizzle with chocolate.

3. Sprinkle with cocoa nibs and/or coconut.

Shabbat bo nus | | s nack L unch| |Parv Parv ee

Sometimes playing with your food can be a good thing. Top apple rings with your favorites, but we recommend cocoa nibs for their highantioxidant properties, crunch, and flavor. “Time to make the donuts.”

Nutritional Information / Per Serving: Serving Size 2 rings 100 calories, 4g fat, 0mg cholesterol, 25mg sodium, 16g carbohydrates, 3g fiber, 12g sugar, 2g protein

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