Low Sugar

Well Balanced Shabbos Menu

Rorie Weisberg October 9, 2018

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When it comes to creating a balanced Shabbos, I usually tell people to think backwards. Most people plan their Shabbos meal with traditional dishes and family favorites and then throw in a boring salad and some spiced chicken to lighten it up.

To find balance, once again I’m going to suggest swapping, not just ingredients, but your whole focus. It’s not that the unappealing side dish is diet-friendly and everything else is what the eaters really enjoy – it’s that your cooking is wholesome, nourishing (and delicious), and then there is room for treats and flexibility.

Eat the foods you love with ingredients that love your body back! You can take foods that you love and want (and need) to eat as a frum person, and make these amazing foods better for you. You can get up from your Shabbos table feeling light and energetic – even after a meal of fish, dips, cholent, deli roll, kugel, and dessert.

This Rorie-recommended recipe roundup will show you how.

Use these menus and recipes as a springboard and feel free to add in your own traditional dishes and family favorites.

Friday Night Shabbos Menu

Those of you who know me know I’m passionate about washing and bentching and making sure that everyone, even those with allergies, sensitivities and metabolic issues, can wash and bentch properly. That’s why I created my line of better-for-you bread mixes. If you need a gluten-free, low carb, or egg-free spelt option, my mixes are revolutionary. They are all sugar-free and very easy to make. Go to my website www.fullnfree.com to order a mix online, or you can find a list of stores in your area that carry them.

For those of you who can comfortably eat wheat, I’d still suggest going for whole wheat when possible.


Try this whole wheat sugar-free challah for a balanced start to your Shabbos.

Fish Course

Start your meal off right and light with this simple salmon.


Looking for a better-for-you dip? Try this one: Garlicky Roasted Eggplant and Red Pepper Dip.


I never understood why chicken soup needed consommé or soup mixes. Try this traditional, good old-fashioned chicken soup.

Main Course

We want to offer you a choice of chicken or a meat main or for those of you with big families who like to serve both you can make a savory chicken and a sweet meat with ingredients that love you back.

Shallot and Fennel Chicken

Cranberry-Glazed French Roast (Feel free to omit the BBQ sauce, if desired).


Traditional Shabbos sides are wonderful and welcome, but balance them out with these high-fiber, mouthwatering veggie sides:

White Wine Haricot Verts

“Faux” Farfel – Cauliflower Farfel


If you love your standard Shabbos desserts, go for it. If you want to try something a little lighter try this apple crisp, or for more balance have a little of both!

Shabbos Day Lunch Menu

When it comes to Shabbos lunch, use this healthy menu as a base and balance it out with traditional favorites.


Many dips are loaded with less healthy oils, mayo, and sugar. Try some healthier dips like Eggplant Mock Liver and Sundried Tomato Dip.


I love making salads a star at the seudahs. Try these three favorites.

Mushroom Salad with Wine Reduction Dressing

One dressing, two salads that taste totally different and totally delicious!

Creamy Caesar Salad

Spaghetti Squash Coleslaw

Main Course

For a healthy, delicious protein side mix 3 tablespoons of the creamy dressing with 1 tablespoon Dijon mustard and 1/2 teaspoon paprika and rub over chicken cutlets and either grill or grill pan for a moist, healthy grilled chicken cutlet.
For a more traditional schnitzel with a little more balance try Almond and Flax Meal Schnitzel.

Feel free to use your regular cholent recipe, but consider sautéing onions in place of onion soup mix and skipping ketchup and added sweetener. I find a well-spiced cholent just doesn’t need it. Join me early Friday morning 10/12/18 on @kosherdotcom while I show you how I make my gluten-free cholent.


I love this creative treat by Sina: Fruit Pops! You could also serve this as a Shabbos party treat.

For more better-for-you baked-goods dessert ideas, check out my website and go to the gluten-free and low carb mix pages, where you can find loads of healthy cookies and brownies in the recipe tab.

Shalosh Seudos Menu

Shalosh Seudos is getting earlier. Instead of challah and cream cheese or gefilte fish and dips, try a fresh cut-up veggie platter with tahini or guacamole. Both are packed with healthy fats that your body needs.

Or try this colorful iron-packed twist on traditional hummus: Silky Roasted Beet Hummus

Remember, for more balance, eat your kezayit of challah and use the veggies for dipping.

To make this a fuller meal, add in the leftover salmon from Friday night, or if you know there won’t be any left, prepare some grilled fish, tuna salad or even hard-boiled eggs. Or just throw together a nice fresh salad with tuna or eggs, lots of veggies, and your favorite dressing.

We hope these tips and recipes help you have a balanced and beautiful Shabbos.

— Rorie and the team at Kosher.com