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November 13, 2013, Nechama Cohen


Although Nechama Cohen has appeared on this website before (wisewords), this is my first opportunity to actually welcome her and to garner a few words in her honor. The author of the seminal work, Enlightened Kosher Cooking,  which was first published in 2006, Nechama is in a word, vivid. She has an engaging, positive personality, evident not only in person when you meet her, but just as readily apparent in her writing.  This color and verve readily comes through in her cooking which is not only delicious but creative and healthy to boot. Diagnosed with diabetes in 1985, Nechama that same year founded the Jewish Diabetes Association, an online non-profit organization which is an incredible resource for the Kosher community with Diabetes.

Vegetable Latke Recipe


Latkes (Pancakes)


Chanukah, like other family and entertaining occasions does not have to mean sabotaging a healthy lifestyle. Here are just a few suggestions

Cauliflower Latkes (Pancakes)

Cabbage Latkes (Pancakes)

Fresh and Natural Applesauce A great accompaniment to the Latkes or on its own.

All of the following variations of latkes (pancakes) can be made into casseroles (kugels) as well. Here you have two versions there are more in the book

Cauliflower Latkes (Pancakes)

Low Carb, Low Fat / Yield: 16 servings

These low-carb latkes are delicious and satisfying. They’re great to have around when its latke season (Chanukah), so that you can avoid munching on high-carb potato latkes. They are a great side dish all year round.


2 eggs plus 2 egg whites

1 small onion, peeled

1 (2-pound) package of frozen cauliflower thawed and drained very well or

1 fresh head, steamed and drained very well

2 tablespoons potato starch

salt and pepper to taste

non-stick cooking spray

2 tablespoons olive oil, for frying

non-stick cooking spray


Process eggs and onion and potato starch using a food processor and knife blade, until chopped well. Add cauliflower and seasonings and mix until finely chopped; do not over process. Wipe a non-stick frying pan with a paper towel dipped in oil and spray the pan with non-stick cooking spray. Put on medium heat, wait until hot and drop batter by tablespoonfuls into pan. Fry 4-5 minutes until firm and browned on both sides.

Tip for frying EnLITEned latkes:

With each new batch, spray the pan with nonstick cooking spray and/or wipe the pan with oil occasionally, as well. You need to be patient with these pancakes and fry them until they are firm and cooked through, or they can fall apart when flipped.


Substitute and/or combine with spinach, broccoli etc. (Nutrition Facts are almost identical.)

Nutrition Facts

Serving size 1 latke

(oz) 2, (g) 60, Calories 37, Protein (g) 2.8, Carbs (g) 2.5, Fat (g) 1.8

Sat. Fat (g) 0.3, Cholesterol (mg) 21, Sodium (mg) 72, Calcium (mg) 28

Fiber (g) 1, Exchanges: Free vegetable 1 Fat 1/2

Cabbage Latkes (Pancakes)

Low Carb, Low Fat / Yield: 10-12 servings

2 cups cabbage, finely grated

1 whole egg plus 2 egg whites

1 scallion, chopped (see Tip on p. 42)

2 tablespoons potato starch

salt and pepper to taste

non-stick cooking spray

1 tablespoon canola oil

Place the cabbage in a 4-cup bowl. With a wooden spoon, mix in the eggs and scallion. Add potato starch and season to taste.

Using wet hands, form latkes and fry on both sides over medium-high heat. For frying, see Tip in previous recipe.

Nutrition Facts

Serving size 1 latke

(oz) 2, (g) 60, Calories 46, Protein (g) 1.6, Carbs (g) 2.5, Fat (g) 2.5

Sat. Fat (g) 0.4, Cholesterol (mg) 50, Sodium (mg) 28, Calcium (mg) 31

Fiber (g) 1.5, Exchanges: Free vegetable 1 Fat 1/2

Fresh and Natural Applesauce


Low Carb, Fat Free / Yield: 20 servings

It’s hard to go back to store-bought applesauce after tasting this delicious, refreshing dessert. The trick to this great dish is tea bags. Be daring and try a variety of different flavors.

10 medium Granny Smith apples, peeled and sliced into eighths

juice of half a lemon

dash of salt

1 teaspoon vanilla extract

6-8 flavored tea bags of your choice (I personally like the red teas)


sugar substitute, optional

Place apples in a 5-quart pot. Add lemon juice, salt, vanilla, tea bags and water, covering not more than half the apples so that the end result will not be too watery. Bring to a boil. Lower heat and simmer until apples are soft. Hand-blend and mash to desired consistency. For additional sweetness, you can add sugar substitute.


For crunchy fruit compote:

Bring ingredients to a boil and cook on high heat for 7 minutes. Turn off heat and cover. Let stand overnight. In the morning, put into a jar and refrigerate. This can be frozen in an airtight container.

For strawberry-rhubarb apple compote:

Add 11/2 cups of sliced strawberries and 1 cup of sliced rhubarb to the apples. Rhubarb is quite tart, so add sugar substitute according to taste. Blend well and refrigerate.

For cinnamon applesauce:

Add 1 tablespoon ground cinnamon to blended apples.

For a beautiful crimson color, as well as additional flavor and fiber, add 1-1 1/2 cups frozen blueberries.

Nutrition Facts

Serving size (cup) 1/2

(oz) 2 ⅔, (g) 90, Calories 34, Protein (g) 0.1, Carbs (g) 8, Fat (g) 0.2

Sat. Fat (g) 0, Cholesterol (mg) 0, Sodium (mg) 0, Calcium (mg) 5

Fiber (g) 0, Exchanges: Fruit ¾