Adele Yedid MS, RD

We all somehow inherently know that kale is good for us. From fast food eaters to health food fanatics, children to adults, dietitians to laymen…kale is pretty much a universal health food. Even my computer seems to have gotten the memo on this nutritional giant. While gathering data on kale I typed the words “nutrition” into a Google search and before I could even type the words “of kale,” a funny thing happened. The first search option to pop up was “nutritional perks of kale.” Either my computer is psychic or there’s a major buzz surrounding the health benefits of this green vegetable.

So what’s the hype? Maybe it’s because kale is just so green, or probably because most people don’t like to eat it. We all know that the best test determining how good a food is for you is how bad it tastes, right? (Loud, annoying buzzer) WRONG! I would like the opportunity to disprove that.

Let me begin with a little background information on this “superfood.” Just like your favorite superhero, kale is tender yet strong (proven by its ability to be eaten from raw to braised), fights the bad guys (diseases like cancer and heart disease), puts things back where they belong (as in cholesterol and waste- you get it), and saves the good guys (provides a plethora of antioxidants, vitamins and minerals). Specifically, kale is an amazing source of antioxidant vitamins A and C, as well as one of the highest available food sources of vitamin K. It is actually so high in vitamin K (which works in blood clotting factors) that those on blood thinners may be advised to avoid it as it can be counteractive to their medication. Among the specific types of the antioxidants found in kale are the carotenoids and flavonoids, which are the primary factors giving kale its anti-cancer capabilities. I can continue, but I will spare you and simply say that going through kale’s nutritional roster makes me wonder if it was spinach Popeye was eating all that time.

I am aware that all this nutritional jargon may not be enough to convince some of you skeptics. My husband Eli was an avid kale chips hater. He would list it on his top 10 worst foods. He would make faces as I ate it at dinner. He strongly felt that I could eat it only because I am a registered dietitian who grew up on a macrobiotic diet, and I would agree to appease him. But despite that, I couldn’t prove to him that I truly did enjoy it. I had to find a way to present it to people like my husband who were on the other side.

And so, I searched and read and tested and tasted. What follows are two recipes that I feel can change your mind if it needs changing. I would like to showcase kale’s versatility by presenting it to you in both cooked and raw form. We will start for the faint of heart with a recipe for spicy kale chips, a crispy and light snack that your kids will fight over. From there we will graduate to enjoying kale in its green glory with my asian sesame kale salad, fresh, earthy and vibrant. Talk about spring cleaning!

Purchasing

For the purpose of my two recipes we will be using curly kale. Other varieties of kale are lacinato or dinosaur kale, as well as ornamental (purple) kale. When buying curly kale I like to look for a bunch that is full, firm and has tight curls. Kale that feels wilted is not fresh and will not have the flavor or nutrition that it should. The color should be deep, rich green, and free of yellowing and obvious blemishes. I choose organic kale which is free of pesticides, herbicides and fungicides.

Washing

Kale should be thoroughly washed, leaf by leaf in cold water. It can then be gathered it in a salad spinner, sprayed with a vegetable wash and allowed to soak for 2-3 minutes to get rid of any critters or dirt that may still be present. Spin it dry and you are ready to go.

Chopping

Always remove the tough center stem of the kale, then chop to your desired sized pieces

SPICY KALE CHIPS

• 1 bunch kale
• 1 tablespoon olive oil (in sprayer bottle such as misto)
• ¼ tsp sea or Himalayan salt
• ¼ tsp hot pepper flakes

1. Preheat oven to 350 degrees
2. Wash kale, remove hard inner stem, cut into bite size pieces
3. Spray with olive oil and sprinkle with salt (if a misto is not available, simply drizzle with olive oil and toss to coat evenly)
4. Optional: sprinkle with any or all of the following for added flavor: lemon juice, apple cider vinegar, sesame seeds, cumin
5. Place on parchment lined baking tray, bake for 15-20 min until crispy but not burnt on edges.

ASIAN RAW SESAME KALE SALAD

• 1 bunch kale (yield approx 8 cups)
• 2 cups purple cabbage (sliced thin)
• 2 cups shredded carrots
• ½ cup thinly sliced scallions
• ¼ cup toasted sesame seeds (I buy raw, hulled seeds and toast myself)
• Optional: ¼ cup currants

Dressing:

• Juice of 2 lemons
• 2 tsp brown rice vinegar
• 2 tbs tamari
• 1 tsp agave nectar
• 1-2 garlic cloves (crushed)
• 1/3 cup extra virgin olive oil
• 1 tsp toasted sesame oil

1. Wash and dry kale thoroughly, cut out tough center and chop into bite size pieces
2. Chop cabbage and scallions, shred carrots
3. Toast sesame seeds in pan over low flame, moving pan continuously. Take out of pan at first sign of toasting. Do not allow to burn, should get tan
4. Combine kale, cabbage, carrots, scallion and sesame seeds (and currants if using)
5. Mix all dressing ingredients and add to salad. You can dress this salad in advance, as the kale can withstand the dressing and it will allow the flavors to develop.
6. Serving suggestion: as seen in the photo, serve atop a bowl of soba noodles and vegetables in dashi for a balanced meal.

I hope that I have been successful in tempting you to try this nutritional powerhouse. I figured if I haven’t convinced you as of yet I will leave you with the thoughts of my macho husband texting me from the work just the other day: “Hey, is there any kale salad left? I’ll send someone over to pick it up.” Now that’s victory.

Are you willing to take the plunge?

Adele Yedid

contact me  at  AyedidRD@gmail.com

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Re-post from 2010- A classic!

A delicious easy weeknight recipe adapted by gourmet kosher cook Raquel Franco from http://www.epicurious.com. Thanks Raquel!

• 4 (1 1/4-inch-thick) pieces white-fleshed skinless fish fillets, such as halibut (6 oz each)
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 3 tablespoons extra-virgin olive oil
• 4 very thin lemon slices
• 1/2 cup dry white wine
• 1/3 cup pitted brine-cured green olives such as picholine, halved lengthwise (2 oz)
• 1 to 1 1/2 teaspoons fresh lemon juice
• 2 tablespoons finely chopped fresh oregano or 3/4 teaspoon dried oregano, crumbled
• Special equipment: a 2 1/2-qt shallow ceramic or glass baking dish

1. Put oven rack in upper third of oven and preheat oven to 450°F.
2. Pat fish dry and sprinkle with salt and pepper. Heat 1 tablespoon oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sear fillets, skinned sides down, until browned well, 3 to 4 minutes. Transfer, seared sides up, to baking dish (reserve skillet), then top each fillet with a slice of lemon.
3. Add wine to skillet and bring to a boil, scraping up any brown bits. Boil 30 seconds, then pour around fish. Scatter olives around fish and bake, uncovered, until fish is just cooked through, 8 to 12 minutes.
4. Transfer fish to a platter, then whisk lemon juice, oregano, and remaining 2 tablespoons oil into cooking liquid in baking dish. Season sauce with salt and pepper and spoon over fish.

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Fish Fillets with Olives and Oregano | The Jewish Hostess

This is a perfect summer Shabbat lunch salad (remember to grill your corn on Friday!)

This salad is also a winner for a  Sunday night Mother’s Day barbeque.

Juice of 1 lime

3 tbsp vegetable oil

1 tbsp honey

1/2 tsp salt

1 clove garlic crushed

1/4 tsp ground black pepper

1/4 tsp cayenne pepper

1 pint grape tomatoes cut in halves

1 ripe hass avocado, roughly chopped

2 ears of fresh sweet corn

2 tbsp fresh cilantro, chopped

Grill corn over medium heat for 10 to 15 mins.  The corn should have some brown spots and be tender and not mushy.  DO NOT OVERCOOK!!  Cut the corn off the cob and scrape the cob with  the back of your knife to get  the juices.  Set aside and let cool.

Add all the ingredients for the dressing in a bowl and whisk to combine.  Add the tomatoes, avocado, cilantro and grilled corn.  Mix well  so that everything is coated with the marinade, but be careful not to mash the avocadoes.  Refrigerate for 1 hour and serve.  Bon appetit!

adapted from Jehan Can Cook

How to Grill Corn on the Cob:

It is important to soak the corn in cold water before grilling. Remember to leave the corn husks on, but peel them back first and remove the silk. I usually soak it for 10-20 minutes. Make sure the entire corn ears are covered in the water. This will help prevent premature burning of the husks. If you want to add a little sweetness, you can add sugar to the water.

After soaking the corn on the cob, it is time to season. While there are many different recipes, we will start of with the basic.

Start off by brusing the entire corn with olive oil. We do not recommend butter at this stage, as it will burn the corn.

Add a generous combination of paprika (smoked if you have it), garlic powder, chili poweder, pepper and salt.

Cover the corn back up with the husks, and tie a string around the ends (this will help ‘steam’ the corn while grilling). If you do not have any string, you can use a piece of tin foil, just wrap it wround the end like a rope.

Fire up your girll and place the corn on the cob over indirect heat (not directly over the flame). Turn every 5 minutes to prevent the corn from burning. You will know it’s know when the entire husk looks like it is burnt. Don’t worry, this is what you want.

let the corn rest about 5-10 minutes in the husk, then remove the husks and any excess silk.

Adapted from How to GrillCorn.

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Besides being an amazing artist, my friend Rina is a gourmet cook who is always whipping up fantastic meals with her mom Barbara Azizo in their seaside home by the shore. Last Shabbat,  I decided to pop in on Rina and Barbara  as I was going on my daily walk/jog to the boardwalk. Fresh fruits and vegetables lined their kitchen counter.  Rina didn’t skip a beat as she prepared one main dish after another. One item that really looked spectacular was her grilled eggplant (grilled before Shabbat) that she was rolling with a delectable feta mixture.

When I snuck a taste of Rina’s rolled eggplant with feta, I knew that I had to get the recipe for my hostesses.

 Enjoy, and please follow Rina’s Facebook page, Project Face as she pledges to  recreate her “face” 365 a year! WOW!!! Keep up the great work, Rina!  Marlene

Nigella Lawson’s Grilled Eggplant with Feta, Mint and Chili
Kosher Ingredients:

• 2 large eggplants, cut thinly lengthwise into 10 slices each
•   to equal 20 slices
• 4 tablespoons olive oil
• 8-9 oz. kosher feta cheese
• 1 large red chilli pepper, finely chopped
• large bunch fresh mint, finely chopped
• juice of 1 lemon
• black pepper

Directions for this kosher recipe:

1. Preheat grill
2. Brush both sides of eggplant slices with oil
3. Grill the slices for 2 minutes on each side
4. Crumble the feta into a bowl
5. Stir in chili, mint, lemon juice, and pepper
6. Pile end third of each eggplant slice with heaping teaspoon of feta mixture
7. Roll up to form a soft, stuffed bundle
8. Place seam side down on a plate
9. Sprinkle with chopped mint

Related articles

• Stuffed Eggplant Skins Roasted with Chicken and Eggplant Slices for Shabbat (thejewishhostess.com)

“Stuffed vegetables are prevalent in many Middle Eastern and European countries, each with their own twist and their own flavor profiles. The Greek “gemista” stuffed veggies will use pine nuts, cinnamon and mint; Italian “verdure ripieni” include Parmesan cheese and bread crumbs; “filfil rumi mahsi”, Egyptian stuffed peppers, use allspice, currants and tumeric; Balakan stuffed peppers (names vary by country, but are called “punjena paprika” in Serbia, Bosnia and Montenegro) are characterized by their use of paprika; and Ashkenazi stuffed cabbage, naturally, has a sweet sauce.

My favorite are Israeli stuffed vegetables. I think that the version we make in my house (my husband is the stuffed vegetables master) is a combination of the best of all the recipes, with all the exciting and palate tickling flavors that define Israeli cuisine. The addition of hot paprika, cumin, chili and coriander give this recipe its distinctive Israeli character.

Israeli Stuffed Peppers

Admittedly, making stuffed vegetables is a bit of a project, but the results are mouthwatering. The combination of meat, vegetables and rice all in one dish also means that once you’ve made this, you don’t need a whole lot more to round out a full meal, so it may take some time, but it really is a meal in a pot.

The Israeli version doesn’t discriminate when it comes to the vegetables. Any vegetable that can be scooped out or can wrap around the filling can be used in this dish. Wegenerally use peppers, zucchini and onions, but you can also use tomatoes, cabbage, eggplant, or any other vegetable that can be stuffed. This recipe can also be made as vegetarian by simple omitting the meat. It’s just as delicious without it and is a great vegetarian main course.” Margo Sugarman

ISRAELI STUFFED VEGETABLES

Ingredients

Vegetables to stuff: About 6 red peppers; 4 thick zucchinis halved; 1 large onion. (Quantities will vary depending on the size of the veggies)

Vegetables to stuff

½ kg (1lb) minced beef

1 cup raw long grained rice (Basmati is best)

3 tablespoons olive oil

2 large onions finely chopped

4-6 cloves of garlic crushed

100 g (4 oz) tomato paste

1 grated carrot

½ small chili chopped

¼ teaspoon turmeric

½ teaspoon cumin

½ teaspoon sweet paprika

¼ hot paprika

Salt and pepper

4 tablespoons chopped fresh coriander

2 tablespoons chopped fresh parsley

½ cup chicken stock

For tomato broth

1 800g (28 oz) can chopped tomatoes

200 g (8 oz) tomato paste

About 4 cups of chicken stock (or as much as required to cover the vegetables once they’re in the pot)

¼ teaspoon cumin

¼ teaspoon sweet paprika

2 cloves of garlic crushed

Remove the tops of the peppers, seeds and white bits

1 teaspoon sugar

Salt and pepper

How to do it

1. Prepare the vegetables: For the peppers, slice around the top of the pepper, near the stem and remove the “lid”, setting aside. Remove the seeds and pulp. For the zucchini, from the cut side, using a very small teaspoon or an apple corer, remove the seeds making sure you don’t pierce the bottom. For the onion, place the peeled onion in a pot of boiling water and cook for about 5 minutes. Then make a cut from the top to the bottom of the onion and carefully remove as many of the large outer layers of the onion as you can and set aside.

Remove seeds from the zucchini

2. In a large wok or skillet, heat up the olive oil. Saute the chopped onion until soft. Add the garlic and saute for less than a minute, making sure it doesn’t burn. Add the mince and cook until there is no longer any pink meat. (For vegetarian, omit the meat) Add the 100g tomato paste and mix. Add the rest of the herbs and spices and saute for another few minutes until it’s all releasing lots of wonderful aromas. Add the stock and mix.

3. Remove from the heat and add the rice, mixing well till combined. Add some of this mixture to each vegetable – fill to no higher than 1 cm from the top of the vegetable and fill it loosely as the rice will expand when cooking. For the onion, place one or two sheets of onion on a clean surface and put about 1 tablespoon of filling in the middle and loosely wrap the onion around the filling so that there is a double layer of onion around the filling. You can do the same for cabbage leaves that you have also boiled in water for a few minutes.

Loosely add filling no higher than 1 cm from the top

4. Place the peppers bottom side down in a large, wide pot, and place the “lids” of the peppers back on top (this is just for show). Add the rest of the vegetables in the spaces, making sure the openings are facing upward.

5. Mix together the ingredients for the tomato broth and pour over the vegetables, making sure the liquid covers all the vegetables. This is essential to ensure that all the rice cooks.

6. Cover the pot. Bring to a boil and reduce the heat. Simmer for 30-40 minutes or until the rice begins to overflow from the peppers and the vegetables are all cooked.

Serves about 6-8.

cover photo by Danielle Gindi

How impressive is Robin Jemal? Not only is she known to be a fabulous cook, but she has managed to compile all of her gourmet kosher recipes into one fantastic brand new cookbook.  Unveiled this week at Robin’s home,  friends, family, and hundreds of community women were buying “Dare to be Different” by the armful. Easy to follow  recipes combine Robin’s Middle Eastern Jewish heritage with a timeless modern twist.  Salads, Pastas, Meat, Dairy and Pareve dishes for all of your family and holiday meals are photographed to perfection. At $36. its a perfect Jewish Hostess Hanukkah gift, and you wont be able to buy just one! You will be tempted to buy one for each of the Jewish Hostesses in your life!

Just contact jbetesh818@aol.com to get your gift wrapped copy now!

Check out Robin’s website! CLICK HERE!

“Hi, my name is Robin Jemal and I am excited to introduce my first cookbook to the fans of the Jewish Hostess.“Dare to be Different” is a collection of some of the clever dishes I have developed and adapted from years of experimenting with various recipes. It includes never before seen recipes, as well as some of our classic, Middle Eastern dishes, but with a twist; dishes that make me feel like I can entertain a group or even just my family with ease.

From an early age, I took an interest in cooking and entertaining. Cooking for me was fun, daring and always different. My out-of-the-box cooking style has developed from watching my mom in her kitchen, yet always adding a bit of a twist to our routine recipes. Is it a style that challenges a different and exciting cooking experience: a style that is daring yet delicious, different yet dazzling.

Here is the first of my dazzling dishes for you to sample. Hope you enjoy, have fun, and dare to be different!!

–Robin Jemal”

photo by Danielle Gindi

Subscribe Now: and win a chance for a free copy of “Dare to be Different!”

Zuchini Pasta with Mushrooms and Oven Dried Tomatoes

Directions:

1. Using a julienne peeler, peel 8 green squash vertically to make spaghetti.
2. Sauté 2 cloves garlic in olive oil for 1 minute and add squash. Add salt and pepper and cook on a low flame 5-7 minutes. Close fire and add pesto to squash. If using heavy cream, add it to pesto. Set aside and let cool to room temperature.
3. Oven dried tomatoes: Slice tomatoes in rounds and place on tray with olive oil, salt, pepper, basil, crushed garlic and a sprinkle of sugar. Bake uncovered at 300°F for 2½-3 hours.
4. Roasted mushrooms: Clean Crimini mushrooms with a dry paper towel. Cut off tough stems and slice mushroom in half. Place them on a tray and add pepper, fresh rosemary and olive oil. Roast uncovered at 400°F for 40 minutes. When mushrooms are roasted, remove from oven, add salt and set aside.
5. Place squash mixture at room temperature around the circumference of a round dish. Leave room in the center and place the mushrooms. Top the squash with oven dried tomatoes and serve.

Subscribe Now: and win a chance for a free copy of “Dare to be Different!”

 Contact jbetesh818@aol.com to get your gift wrapped copy now!

Ever since I bought Susie  Fishbein‘s Passover by Design cookbook, I’ve been using her chicken recipes all year round . Her Greek Garlic Chicken is so quick and easy, and really looks gourmet. Use this recipe for your Passover Seder and your guest will think that you took a gourmet cooking class.

The fresh oregano and some fresh sliced lemons should be sprinkled on top as a garnish!

Kosher Recipe Ingredients:

• 2 chickens, cut into eighths, skinned
• 2 onions, cut into chunks
• 2-3 lemons
• 12-16 sprigs of oregano
• 8 cloves of fresh garlic, halved
• sea salt, black pepper
• 1/2 cup of olive oil
• 1 cup of Passover white cooking wine
• 1 and 1/2 cup of pitted kalamata olives
• 1/2 cup  whole kalamata olives for garnish

Directions for this Kosher Recipe:

• Preheat oven to 450 degrees
• Place chicken pieces in a roaster. (I buy my chicken pieces without the skin.)
• Add the onion chunks. Slice the lemons legnthwise and squeeze the lemons over the chicken.
• Throw the lemon slices over the chicken. Scatter some whole and  some stripped oregano leaves over the chicken.
• Add the garlic and season with salt and pepper.
• Drizzle with oil and wine.
• Toss the mixture together.
• Sprinkle chopped olives over chicken.
• Baked covered, if using chicken without the skin, bake until chicken is fully cooked  and uncover for 15 minutes till brown in color.
• Garnish with fresh oregano and sliced lemons.

• Easy Shabbat Whole Chicken with Mushroom and Tam Tam Stuffing (thejewishhostess.com)
• Warm Chickpea Salad with Arugula for Passover (thejewishhostess.com)
• Spinach Stuffed Chicken Breasts (thejewishhostess.com)
• The Jewish Hostess Post Purim 2011 Party ReCap (thejewishhostess.com)
• Passover Pizza Dough (thejewishhostess.com)
• How to Fry Chicken Without the Fat (thejewishhostess.com)
• How to Fry Chicken Without the Fat (thejewishhostess.com)
• 13 UNIQUE and GORGEOUS TABLESCAPES FROM PASSOVER 2012 (thejewishhostess.com)
• 40 Cloves of Garlic ‘n Chicken-Passover Recipe for 40 Years in the Desert! (thejewishhostess.com)

Many Sepahrdic Jews eat chick peas on Passover, and I am lucky to be one of them. If you do buy chick peas in a can for Passover, make sure it is Kosher certified for Passover.

If you are of  Ashkenaz descent, then start using up your chametz chickpeas by trying this savory recipe ASAP!

To read more about  kitniyot on Passover, click HERE.

This recipe is too good to pass up.  It took 10 minutes to prepare, and took another 10 minutes for the family to devour it. Use more olive oil, salt, pepper,vinegar  and honey if you have  a lot of arugula. Serve as a weeknight tasty side dish, or as a midday main course with friends.

Check out this REVIEW of this great Mark Bittman cook book.

From : How to Cook Everything, Completely Revised 10th Anniversary Edition: 2,000 Simple Recipes for Great Food

Makes: 4 side- or 2 main-dish servings

Time: 20 minutes with precooked beans

• 3 tablespoons extra virgin olive oil
• 1 tablespoon minced peeled fresh ginger
• 1 tablespoon minced garlic
• 1/2 teaspoon cumin seeds
• Salt and freshly ground black pepper
• 1 1/2 cups cooked or drained canned chickpeas
• 1 tablespoon rice wine vinegar
• 1 teaspoon honey
• 4 cups arugula leaves
• 1 small red onion, halved and thinly sliced
• 4 hard-cooked eggs, quartered (optional)

Kosher Sephardic Passover Recipe Directions

1. Put the olive oil in a deep skillet over medium heat. When hot, add the ginger, garlic, and cumin and cook, stirring constantly, until fragrant and the ginger and garlic are soft, 1 to 2 minutes. Sprinkle with salt and pepper, then stir in the chickpeas until hot and coated in the oil and seasonings, about 3 minutes more.

2. Remove from heat and with a fork, stir in the vinegar, honey, and 1 tablespoon water. Mash a few of the chickpeas as you stir to add texture to the dressing. Put the arugula and red onion in a large bowl and toss with the warm chickpea dressing. Taste and adjust the seasoning. Serve immediately, garnished with hard-cooked eggs if you like.
Recipe from Mark Bittman‘s BLOG.

More books from Mark Bittman

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