The rebbitzin’s recipes: Hearty and wholesome for physique and soul

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Losing weight and feeling great are important to so many in our society. Exercise and diet play a vital role—and what about portion control? That is certainly a must as well. It is interesting to note that these themes are actually expressed in our holy Torah. In Deuteronomy 4:15, the verse states “Venishmartem… Meod et Nafshosaychem,” which means “Take good care of yourself physically.”

Additionally, the Rambam states in Hilchot Daot 2:3 that one should not eat for the sake of pleasure alone. One’s eating and drinking should be in order to sustain one’s body in a healthy fashion. Do not eat specifically what you desire, such a sweets, but rather what is beneficial to one’s body.

Furthermore, in addition to protecting our bodies, we must guard our souls. We should be mindful of what our eyes see and our ears hear in order that our hearts remain pure all of the days of our lives. This idea is expressed three times daily in the Shema prayer: “Uleavdo Bechol Levavchem—We should serve our Creator with all our hearts and all our souls,” and “Velo Taturu acharei levevchem veacharei anaychem—One should not turn astray after one’s heart and after one’s eyes.”

Let’s make healthy choices and choose beneficial foods that will nourish our bodies. Focus on increasing our protein and fiber, lowering our sugar intake and increasing our water intake. This will be beneficial to our bodies and when doing so it will also be fulfilling a Mitzvah of maintaining the health of our bodies and the souls that our Creator has endowed us with.

SEASONAL SALAD WITH
BLUEBERRY VINAIGRETTE
2 Romaine hearts, chopped
1/3 cup capers, drained
1/2 cup chick peas, drained
1 cup hearts of palm, drained
& sliced
1/4 cup black olives, pitted &
sliced
1 red onion, peeled & thinly
sliced
3 small Persian cucumbers,
chopped
1/2 cup roasted pine nuts
BLUEBERRY
VINAIGRETTE:
1 cup fresh blueberries
2 tbs. sugar
1 tsp. Dijon mayonnaise
1/4 cup balsamic vinegar
1/2 cup extra virgin olive oil
Sea salt & freshly ground

black pepper to taste

Preheat oven to 325°F.

Place pine nuts on a roasting pan lined with parchment paper. Roast for 10 minutes. Set aside to cool. In a large mixing bowl, place romaine hearts, capers, chick peas, hearts of palm, black olives, red onion, and Persian cucumbers. Toss together gently. In a small mixing bowl, whisk together sugar and mustard.

Add vinegar and extra virgin olive oil slowly, whisking constantly. Gently fold in blueberries. Season to taste with freshly ground black pepper and sea salt. Serves 4-6.

BLACK BEAN BISQUE
1 cup of black beans
1/2 cup chopped spinach
1/2 cup pearl barley
1 can peeled tomatoes
(reserve liquid)
1/2 cup corn, drained
1 red onion, peeled & finely
chopped
2 cloves garlic, finely minced
2 stalks celery, chopped
2 carrots, peeled & diced
1/4 cup chopped parsley
2 tbs. extra virgin olive oil
1/4 cup chopped basil

2 tsp. sea ​​salt
1/2 tsp. freshly ground black
pepper

Soak beans overnight in a large saucepan filled with cold water to cover. Drain and add fresh water to cover. Boil for one hour. Drain and set aside to cool. In a large stockpot, sauté olive oil, onion and garlic on a medium setting. Add celery and carrots. Mix together well. Add reserved liquid from peeled tomatoes and eight cups of water. Add black beans, spinach, barley, tomatoes and corn. Add chopped basil, salt and pepper to taste. Boil for 1/2 hour. Simmer for 15 minutes. Set aside to cool. To allow for a blend of creamy and chunky texture, remove half the contents of the soup and set side. Place an immersion blender into soup pot and puree the rest of the mixture. Pour back remaining half of soup into pot. Mix together well. Pour into gently heated individual ramekins and garnish with chopped parsley.

Serves 4-6.

TASTY TEMPEH WITH
STIR FRIED VEGETABLES
2 cups tempeh, cubed
1/4 cup low sodium tamari
soy sauce
4 tbs. honey
4 tbs. extra virgin olive oil
2 cloves garlic, minced
1 medium red onion, peeled
1 medium zucchini, sliced
diagonally
1 red pepper, seeded, and
chopped
1 cup snow peas
1 cup shredded carrots

1 can baby corn, drained &
sliced

In a large saucepan, sauté red onion in extra virgin olive oil on a low setting. Add 1/2 tsp. sea ​​salt and stir gently. Sauté for 4-5 minutes until onions have been caramelized. Add tempeh, garlic and zucchini. Sauté for five minutes until softened. Combine red pepper, snow peas, carrots and baby corn together with tamari soy sauce and honey. Mix together gently. Serve immediately garnished with toasted black sesame seeds.

Serves four.

TRICOLOR QUINOA PILAF
1 cup tricolor quinoa
1 tomato, diced
1 small Persian cucumber,
diced
1 clove garlic, peeled &

minced
1/4 cup parsley, chopped
1/4 cup cilantro, chopped
1/4 cup scallions, sliced ​​diagonally 6 Tbs. extra virgin olive oil
Freshly squeezed juice of 1
lemon
1 tsp. cumin
1/2 tsp. curry
1/2 tsp. sea ​​salt

Boil two cups of water in a large pot. Add one cup of tricolor quinoa. Boil for five minutes, and simmer on a low setting for approximately 15 minutes. Set aside. In a large mixing bowl, combine tomatoes, cucumbers, parsley, cilantro and scallions. Add juice of one lemon, extra virgin olive oil, cumin, curry and salt. Add quinoa and toss together gently. Marinate for one hour. Serve chilled. serves 4

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