Healthy Deli Favorites

Healthy Deli FavoritesThere is seriously nothing better than good Jewish deli food. I’m talking the comforting favorites like matzoh ball soup, pastrami on rye, bagels, chopped liver (don’t knock it til you try it) and the salads. No, not green leafy salads full of fancy pants kale… no way josé! My neighborhood deli offers the most incredible (albeit mayo-laden) tuna, egg and chicken salads that I buy by the pound. Unfortunately, these creamy delicacies also pack on the pounds.

Since I’m making 2013 the year of food makeovers, I thought that there had to be a way to make my favorite deli foods with less saturated fat, sodium and dairy. After a bit of research and chatting with my favorite Jewish friends, and family I think I’ve come up with two recipes that are majorly delicious and perfect for packing on a picnic with a couple of bialy’s (less carbs!), sliced tomato, capers, and maybe a good bottle of wine – Manischewitz if you really want to go all out. Try these this weekend and celebrate good family and friends. L’chaim!

Egg White Egg Salad

  • 1 dozen boiled egg whites (for guilt-free egg eating, buy only organic, cage free eggs)
  • 4 stalks of organic celery
  • ½ white organic onion
  • ½ cup Veganaise
  • 2 tbsp Dijon mustard
  • Juice of ½ lemon
  • Dash of Worcestershire sauce
  • Fresh dill (if desired… it’s not my fave but works well in this recipe)
  • Salt and pepper to taste

Process the celery and onion in a food processer until a fine dice is achieved. Add in the egg white and process to desired consistency. Mix remaining ingredients in a bowl and fold into the egg white/celery/onion mixture. Serve chilled with a half an avocado or on toasted sprouted grain toast.

Vegetarian Chopped ‘Liver’

  • 3 medium organic onions
  • 1 lb white organic mushrooms, thinly sliced
  • 3 hardboiled eggs
  • ½ cup raw walnuts
  • Salt and pepper to taste
  • Grapeseed oil for cooking

Finely chop the onion and caramelize in a pan with grapeseed oil until they are very brown (just not burned!). Remove onion, and in the same pan, add another tablespoon of oil and repeat with the mushrooms. In a food processor or blender, combine the onions and mushrooms with the remaining ingredients and pulverize until you get a chunky mixture. Full walnut pieces shouldn’t be visible, but it shouldn’t turn into a paste either. Gauge it to your liking. Serve with matzoh.

Photo credit: Fleur Suijten


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