Secrets of a Kosher Girl

SEGMENT ONE:A DAY IN THE LIFE ON THE KOSHER GIRL’S DIETBREAKFAST:Avocado Mash

1 serving: 80 calories, 7g fat, 1g saturated fat, 0mg cholesterol, 0g sodium, 4g carbohydrates, 3g fiber, 1g proteinIngredients

• 1/2 avocado
• Lemon juice, to taste
• seasonings such as cumin or red pepper flakes, optional

Directions

1. Mash the avocado.
2. Add a splash of lemon and any seasonings you’d like.

SNACKKIND BAR

LUNCH:

4 oz. Grilled Tuna on a large salad filled with non-starchy veggies and 2 tbsp. any choice of dressing with 1/2 cup Butternut Squash Soup Grilled Tuna

You can season both sides of the tuna with Montreal Steak Seasoning or create your own spice combination for a cleaner version (source: chowhound.com):Ingredients

• 2 tbsp. paprika
• 2 tbsp. black pepper
• 2 tbsp. Kosher salt
• 1 tbsp. garlic powder
• 1 tbsp. granulated onion
• 1 tbsp. crushed coriander
• 1 tbsp. dried dill
• 1 tbsp. crushed red pepper flakes

Directions

Mix ingredients together and store in an airtight container. SNACK:POPCORN OR ROASTED CHICKPEAS? DINNER: 

2 Chicken Burgers with Brussel Sprouts and 1⁄2 cup Beet SaladChicken Burgers

Yield: 6 chicken burgers

1 serving (1 burger): 170 calories, 11g fat, 2.5g saturated fat, 65mg cholesterol, 180mg sodium, 3g carbohydrate, 0.83g fiber, 14g proteinIngredients

• 1 lb. ground white meat chicken
• 2 tbsp. extra-virgin olive oil
• 1 small onion, finely chopped
• ½ yellow or orange bell pepper, seeded and chopped
• 1 handful spinach leaves, finely chopped, or ¼ cup frozen chopped spinach, defrosted
• 1 celery stalk, finely chopped
• Coarse salt and ground pepper, to taste
• 1 tbsp. Dijon mustard

 Directions

1. Combine all ingredients in a bowl.
2. Form into burger shapes to make 6 patties.
3. Grill on a grill pan about 4 minutes per side, or bake in the oven on a baking sheet for about 12 minutes on 350 degrees F.

Brussels Sprouts

Yield: 4 servings

1 serving (about ½ cup): 90 calories, 7g fat, 0.5 saturated fat, 0mg cholesterol, 10mg sodium, 6g carbohydrates, 3g fiber, 3 g proteinIngredients

• 2 cups Brussels sprouts, sliced in half (if frozen, defrost first)
• 1 tbsp. extra-virgin olive oil
• 1/4 cup sliced almonds, toasted
• Juice of 1 lemon
• 1 tsp. onion powder
• Salt and pepper, to taste

Directions

1. Preheat the oven to 425 degrees F.
2. Line a baking sheet with parchment paper. Place the Brussels sprouts in one layer onto the baking sheet. Drizzle the olive oil over the Brussels sprouts and toss to coat.
3. Roast about 30 minutes (you may want to toss the sprouts, or flip them after about 15 minutes for even roasting).
4. Add the almonds, lemon, onion powder, and salt and pepper, and stir to combine.

Beet Salad

Yield: 2 servings

1 serving: 90 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 575mg sodium, 21g carbs, 5g fiber, 3g proteinIngredients

• 4 beets
• ½ tsp. ground cumin
• ½ tsp. salt
• ½ tsp. pepper
• 1 tsp. apple cider vinegar
• 1 red onion, chopped

Directions

1. Place the beets in a high-sided dish in the oven on 350 degrees F, covered halfway with water, and cook about an hour and a half until they’re soft. Remove from the oven and cool.
2. Rub off the skin of the beets (use gloves!) and cut into cubes.
3. Season with the cumin, salt, pepper, and apple cider vinegar.
4. Add the onion to the beet mixture.
5. Stir to combine.