Meal Plans

Meal plan

These meal plans are good for two to three people, generally speaking, but you can make more or even extra to have leftovers for the next day, or if you are feeding children, it may go further.

Our amazing recipes can make your lifestyle simple and delicious. We are adding new recipes over time. The following is a meal plan for one week.

Meal Plans


Breakfast: spelt pancakes

Lunch: vegetable stew
Cabbage salad with raisins and toasted almonds (or sunflower seeds)

Supper: Moroccan fish
Basmati rice with dill and peas
Cauliflower soup:
Radish salad


Spelt pancakes:
In a bowl beat one egg.
Add 1/3 cup of milk or non dairy milk (or water if you prefer)
½ tsp sea salt
Slowly add in about ¾ c. of wholegrain spelt flour with ½ tsp baking powder (you may need a bit less or a bit more depending on how watery it seems. It should be a bit watery but not too much)
In a frying pan put 1 tsp of butter (or olive oil). Do not overheat it. Spoon in the pancakes, but do not overcrowd the pan. Fry on one side and flip over as soon as slightly brown. Do not burn.
Put on a plate and put a bit more butter into pan and add remaining batter by spoonfuls to fry.
You can serve with a bit of maple syrup on top if you like or even with some fruits like berries alongside the pancakes.

Vegetable stew:
In a pan or a dutch oven, put a bit of olive oil and saute half an onion (or a few shallots) thinly sliced or diced. Add half a can of organic chic peas, pre rinsed. Add ½ butternut squash cut into chunks. Add 2 carrots cut into rounds. Add one piece of celery chopped. Add a few peeled garlic cloves. Add sea salt and black pepper and a bit of curry powder . Mix. Then add some water to just cover the vegetables . bring to a boil and lower heat to lowest level. Cook covered until vegetables are becoming soft and water is running lower. Then add a third of a green cabbage sliced and some green bok choy leaves (pre washed and checked for bugs). Cover and cook a bit more.

Cabbage salad:
Finely chop ¼ of green and ¼ of a purple cabbage into very thin slices. Add one carrot grated. Add some finely chopped scallions. Add ¼ c. organic raisins and a few sliced toasted almonds or seeds. For the dressing mix in 1 tbsp olive oil , 2 tbsps rice vinegar, 1 tsp sea salt and 1 tsp maple syrup. Mix well into the salad. You can adjust seasoning to suit your taste.

Moroccan fish:
In a pan (baking pan or fry pan) put some olive oil and add 2 cloves of peeled garlic. Put around the pan 2 tomatoes sliced and 1 red pepper cut into thin strips. Add half a can chic peas if you like.
Lay 2 or 3 pieces of salmon (or can use other fish too) on top of the tomatoes. Pour over the fish a mixture of 1 tsp olive oil, 1 tsp sea salt, ½ tsp turmeric, and a ½ tsp of paprika. Cover and cook until done. At the end, add some finely chopped cilantro (or parsley) and cook a few mins more. serve warm or cold.

Cauliflower soup
Chop and wash one cauliflower
Peel a few cloves garlic
Put cauliflower and garlic on a baking tray. Sprinkle with olive oil and salt. Bake for 45 mins or more until garlic is carmelized and cauliflower is kind of charred but not burned.
Saute 2 onions or a few shallots in a pot on a low flame until translucent.
Add 1 chopped leek and saute on low, covered, until it is cooked.
Add in the baked cauliflower and garlic. Add water until veggies are covered.
Cover pot and add salt and pepper. Bring to a boil, lower flame and cook a bit.
Blend with immersion blender.
(Can serve with sourdough croutons, if you like. To make croutons: cut small pieces of sourdough bread, toss with olive oil, salt and a bit of oregano and bake until toasted)

The Persians have a very good way of cooking rice which renders it healthier and not as starchy, hence lowering the glycemic index. They only use high quality basmati rice.
Measure out 2 cups of rice. Wash it several times, until the water looks clear.
In a pot, put about 6 cups of water and about 1 tbsp of salt. Bring to a boil, add in the rinsed rice and let it cook, uncovered, until the rice is soft but not overly cooked.
Dump the whole thing into a colander in the sink and rinse the rice well.
Put 1 tbsp of olive oil into the bottom of the pot and sprinkle ½ tsp salt over the oil. Spoon the drained rice back into the pot and add 2 tsps dry dill and ½ to 1 cup of pre cooked frozen peas. Mix and add a bit of water around the edges of pot. Cover tightly (you can even put a towel over the top of the pot and then put the lid on, but make sure the edges of the towel are folded in or up over the top of the pot so they wont catch fire, if you use a gas stove). Re steam rice on low to medium low flame for a half an hour to an hour, until it is fluffy and well cooked. The bottom may become crunchy (called “tahdig” in Persian) and that part is delicious to eat by itself. You scoop it out after serving the top part of the rice and serve it on a separate plate.

Radish salad:
Slice red radishes. Add some chopped parsley and some chopped scallions. Season with a bit of sea salt and lemon. Radish helps to remove toxins from fish.

Meal Plans


Breakfast: sourdough whole grain spelt bread with almond butter and honey

Tofu with brown rice and mushrooms

Egg Kuku served with whole grain wrap (Or, if gluten free, then a gluten free wrap).
If you do not want a wrap or bread product, you can serve kuku with baked potato on the side.


Slice wholegrain sourdough spelt bread and smear with almond butter and a bit of honey .
Can have a cup of coffee or an almond milk shake on the side .
For almond milk shake:
Put 1 cup of home made or store bought almond milk (unsweetened) into a blender with 2 dates, ½ a ripe banana and 2 frozen organic strawberries. Blend.

Chop one onion and two cloves garlic. Begin to saute on low flame in a bit of olive oil. Add ½ red pepper sliced thinly, if you like.
Slice 1 pkg tofu into thin, long slices.
Once onion is a bit carmelized, add some tamari (about 1 tbsp) and about a teaspoon of maple syrup. Mix . then lay the tofu slices over the onions and let cook a bit . Flip over on other side. They should absorb the juice flavors. Sprinkle finely chopped scallions on top just before serving.
Serve with brown rice on the side. (Brown rice needs to be well cooked with more water than white rice. It does not have to be pre boiled and dumped but cook it with salt and water until it is soft enough to chew easily).
For more flavor you can add:
Sauteed mushrooms and onion into the brown rice after it is cooked (seasoned with a little tamari if you like).

Egg “kuku”:
Wash one half a bunch of flat leaf parsley (or can be cilantro, regular parsley or a mixture) and then check to be sure no bugs. Wash a few times so no dirt or sand in the greens. Chop finely.
Finely chop two scallions and a quarter of a leek (the green part). Add to parsley in a bowl.
Add 1 tbsp dry dill and about 1 tsp of dry fenugreek leaves, if you have.
Add about 1 tsp of sea salt.
Mix with 3 eggs.
Warm up a little olive oil in a pan and pour in the green and egg mixture. You can cover the pan a few minutes so it cooks better. Flip over and cook a minute more.
Serve with whole grain bread or wraps. (or with baked potato if you prefer. You can put some butter on the baked potato or sprinkle on some olive oil, salt and black pepper)

Meal Plans


Breakfast: home made granola cereal with yogurt and fruits

Lunch: Lentils with tomato
Green salad with baked beets and sweet potato

London broil
Yellow rice
Israeli salad


Granola: in a bowl put 4 cups organic gluten free oats. Add 1 tsp sea salt. Add in ½ c. olive oil and ½ c. maple syrup. Mix well. Spread into a baking pan and bake at 300 degrees until the oats are lightly browned/golden and a bit crunchy. You can turn the oven off and leave it in there a bit to dry more. Take out and cool, then package in mason jars or in ziplock baggies.
Serve with yogurt (dairy or non dairy) and sliced bananas along with sliced strawberries and blueberries.
Or, you can serve with chopped dates and chopped walnuts.

Lentils with tomato:
Wash 1 cup of brown lentils. Put into a pot. Add 2 grated or chopped tomatoes, 2 cloves peeled garlic and 2 tsps sea salt. Add about one cup water. Bring to a boil and lower flame. Cook until lentils are soft and a bit thicker, not too watery.

Green salad:
Wash well (check for bugs) any greens of choice (lettuce, arugula, kale etc.)
Chop a bit of red onion and add some baked sweet potato and baked beets.
Season with olive oil, salt and lemon juice.

To prepare sweet potato and beets:
Peel them and slice thinly. Mix them with a bit of olive oil and salt. Place on a baking sheet and bake at 350 degrees until baked but not overdone.

London broil:
It is preferable to try to use meat that is grass fed as opposed to grain fed.
Grate half an onion and press out the water through a sieve. You can , in fact, leave the onion to drain out the water for a few hours before using. This makes the onion sweeter and less harmful.
Marinate the London broil for an hour or two with this onion before cooking.
Before broiling, sprinkle on some salt and brush with some maple syrup.
Broil on both sides until done but not too overdone. London broil remains more tender if undercooked, not over cooked. It may still look a bit pink inside but remove it from oven and let sit for ten minutes before slicing.

Yellow rice:
The Persians have a very good way of cooking rice which renders it healthier and not as starchy, hence lowering the glycemic index. They only use high quality basmati rice.
Measure out 2 cups of rice. Wash it several times, until the water looks clear.
In a pot, put about 6 cups of water and about 1 tbsp of salt. Bring to a boil, add in the rinsed rice and let it cook, uncovered, until the rice is soft but not overly cooked.
Dump the whole thing into a colander in the sink and rinse the rice well.
Put 1 tbsp of olive oil into the bottom of the pot and sprinkle ½ tsp salt over the oil. Spoon the drained rice back into the pot and add 1 tsp of turmeric to mix in well along with a bit of oil sprinkled over the rice and mixed in as well. Cover tightly (you can even put a towel over the top of the pot and then put the lid on, but make sure the edges of the towel are folded in or up over the top of the pot so they wont catch fire, if you use a gas stove). Re steam rice on low to medium low flame for a half an hour to an hour, until it is fluffy and well cooked. The bottom may become crunchy (called “tahdig” in Persian) and that part is delicious to eat by itself. You scoop it out after serving the top part of the rice and serve it on a separate plate.
Instead of turmeric, Persians actually use about 1 tsp or more of saffron mixed with a bit of hot water and they pour that over the rice in the pot and mix it a bit. This makes a yellow color too and is very delicious, but saffron is very expensive so many people now use turmeric instead.

Israeli salad:
Chop organic Kirby cucumbers into very small pieces.
Chop into small pieces one tomato.
Chop tiny pieces of purple onion.
Add a bit of chopped parsley or cilantro.
Season with olive oil, sea salt and fresh lemon juice to taste. Can also add a bit of black pepper.

Meal Plans


Breakfast: home made granola in acai bowl

Quinoa and black bean Mexican dish

Vegetable quiche
Pasta with home made tomato sauce


To make acai bowl, use frozen acai and put in blender along with some frozen blueberries and/or strawberries, one date and a bit of water. Blend . should be a bit thick, not too watery.
Pour into a bowl and sprinkle in home made granola.

Quinoa and black bean Mexican dish:
One Pan Mexican Quinoa
1 ½ cups quinoa- soaked in water for a couple of hours
2-3 Tbsp oil
1 cup organic corn (frozen or from a can) – drained
1 can black beans, 15oz (BPA free if possible)- drained
1 big onion- diced
1 cup crushed tomatoes or a few grated fresh tomatoes
1 red bell pepper, cut into strips
½ tsp turmeric
½ tsp cumin powder
1 tsp salt
1/2 tsp black pepper
2 ¾ cups boiling water
For the topping:
Sliced avocado
Some chopped cilantro
Sliced jalapeno
1) Heat up the oil in a wide pot and start sautéing the onion and peppers. Once they turn translucent add the corn and beans. Mix for few minutes.
2) Add the spices, mix for a minute to allow the flavors to open, and add the soaked quinoa (after you’ve drained and washed it from the soaking water) and crushed tomatoes and mix.
3). Add the boiling water, stir, check for salt and pepper and wait for bubbles. Once boiling, lower the flame to the lowest possible and cook for about 20 minutes until liquids have evaporated. Turn off the flame and keep covered for 10-15 minutes.
4). Sprinkle cilantro, slices of avocado and jalapeno pepper if you like

Vegetable quiche:
Chop half a leek into small pieces. Chop a little parsley and a nice amount of basil leaves. Chop up a few mushrooms into small pieces (maybe 2 or three). Add 2 eggs and salt and mix well.
Make a crust of either spelt flour with olive oil and salt and water or make a gluten free crust with corn flour or just leave out any crust.
Pour the filling over the crust and on top sprinkle feta cheese and bake. Can also use a bit of Italian parmesan cheese on top, if you like. You can partly pre bake the crust to make it crunchier before adding the filling. Bake until done and browned on top.

Choose pasta of choice (made in Italy is best if using wheat pasta, or choose a gluten free one if you are gluten free)
Cook the past al dente (not overly cooked, in which case the glycemic index also goes down and it becomes more digestible and less starchy)
To prepare a home made tomato sauce:
In a bit of olive oil, saute half an onion and two cloves of garlic. Add half a red pepper cut into thin strips. Add in 4 chopped or grated roma tomatoes (or can use canned tomatoes or even some tomato paste mixed with water). Add sea salt, black pepper, dried oregano, dried basil and a bit of Italian seasoning. Cook until the sauce thickens.
Pour over pasta.

Meal Plans


Breakfast: omelet with vegetables (or shakshuka)
Sourdough bread with butter
Coffee or tea

Mujedra with lentils and rice
Baked vegetable medley with sweet potatoes

Chicken curry (or tofu curry if vegan) with rice
Steamed greens of choice or steamed broccoli


3 tablespoons olive oil
28 ounces canned crushed tomatoes
9-10 garlic cloves, chopped small
1 tablespoon sweet paprika
1/2 teaspoon salt
1/4 teaspoon cumin
1/4 cup cilantro, roughly chopped
4-6 eggs
1/4 cup feta cheese
4-6 warm pitas or grilled crusty bread

Tunisian shakshuka:
1/4 cup chopped fresh flat-leaf parsley (optional)
1 cup cubed feta (optional)
6 eggs
2 teaspoons tomato paste
1/4 cup vegetable oil
6 cloves garlic, roughly diced
2 teaspoons salt, or to taste
1 teaspoon sweet paprika
2 lbs fresh tomatoes, unpeeled and cut in quarters, or one 28 oz can t
Place the tomatoes, garlic, salt, paprika, tomato paste, and vegetable oil in a small saucepan. Bring to a simmer and cook, uncovered, over low heat until thick, for about 30 minutes, stirring occasionally.
Ladle the tomato sauce into a greased 12″ frying pan. Bring to a simmer and break the eggs over the tomatoes. Gently break the yolks with a fork. If adding feta cheese and parsley, sprinkle them on top. Cover and continue to cook for about 3 to 4 minutes, until the eggs are set. Bring the frying pan directly to the table. Set it on a trivet and spoon out the shakshuka.
Delicious with sourdough bread or even pita bread on the side.

Or: make any vegetable omelet of choice instead of shakshuka. Some people prefer to avoid tomatoes so then you can make an omelet with onion or leek and other vegetables including mushrooms and/or peppers etc.

• 1/4 cups/250 g green or brown lentils
• 2 medium onions
• 2 teaspoons cumin seeds
• 1 1/2 tablespoons coriander seeds or 1 tsp dry
• 1 cup/200 g basmati rice
• 2 tablespoons olive oil
• 1/2 teaspoon ground turmeric
• 1 1/2 teaspoons ground cinnamon (optional)
• 1 1/2 cups/350 ml water
• Salt and freshly ground black pepper
Place the lentils in a small saucepan, cover with plenty of water, bring to a boil, and cook for 12 to 15 minutes, until the lentils have softened but still have a little bite. Drain and set aside.
Wash well and soak rice in water. Drain before using.
Peel the onions and slice thinly. Heat oil in a medium heavy-bottomed saucepan placed over high heat. Make sure the oil is hot by throwing in a small piece of onion; it should sizzle vigorously. Reduce the heat to medium-high and carefully add one-third of the sliced onion. Fry for 5 to 7 minutes, stirring occasionally with a slotted spoon, until the onion takes on a nice golden brown color and turns crispy (adjust the temperature so the onion doesn’t fry too quickly and burn). Use the spoon to transfer the onion to a colander or plate and sprinkle with a little more salt. Do the same with the other two batches of onion; add a little extra oil if needed.
Wipe the saucepan in which you fried the onion clean and put in the cumin and coriander seeds. Place over medium heat and toast the seeds for a minute or two. Add the rice, olive oil, turmeric, cinnamon, 1 teaspoon salt, and plenty of black pepper. Stir to coat the rice with the oil and then add the cooked lentils and the water. Bring to a boil, cover with a lid, and simmer over very low heat for 15 minutes..
Remove from the heat, lift off the lid, and quickly cover the pan with a clean tea towel. Seal tightly with the lid and set aside for 10 minutes.
Finally, add half the fried onion to the rice and lentils and stir gently with a fork. Pile the mixture in a shallow serving bowl and top with the rest of the onion.
Baked vegetables:
Chop onion. Peel and cut 2 thin yams. Wash and chop a bit of leek and one piece of celery. Put into a baking pan with a bit of oil and salt. Add a little water at the bottom of pan. Bake until well done.

Curry chicken (or curry tofu):
I use just one chicken breast here as the main part is the vegetables . If you prefer, you can substitute tofu for the chicken to make it vegan.
In a pan saute half an onion and add 2 cloves of garlic, peeled.
Add 1 tsp turmeric and ½ tsp curry powder as well as ¼ tsp black pepper. Mix in the chicken breasts.
Add ¼ red pepper sliced thin (If you like peppers), 1 carrot cut into match sticks or thin rounds, some green beans (optional) or peas if you prefer. If you like you can even add two white potatoes cut into small chunks. Or, you can add some raisins (about ¼ c.). Add a little bit of water, cover and cook until done. Serve with plain white basmati rice.

Or a vegan option:
Vegetable curry
Vegetable stew:
Purple or white onion
½ butternut squash, peeled and cut into chunks
2 carrots, peeled and cut into rounds
1 zucchini, peeled and cut into rounds or chunks
A bit of cauliflower (maybe ¼ head) cut into smaller pieces
A bit of broccolini , also cut a bit so not long pieces
A bit of bok choy chopped
Half a can chic peas
A bit of ginger, cumin and curry powder
A bit of water to cook
Put onion into pan first with a little oil. Start to saute a bit. Add all other vegs and a bit of water. Add spices, mix , cover and let cook until vegs are tender. It takes about half an hour maybe. It is very delicious actually and healthy.

Steamed greens: can be any greens you like such as kale, broccoli, bok choy or collard greens etc. Steam lightly. Season with tamari.

Meal Plans


Breakfast: cooked organic oats topped with cinnamon and maple syrup
Boiled eggs on the side, if you want some protein

Lunch: potato or vegetable kugel

For the Jewish people, Friday night until Saturday night is the holy day of Shabbat. We do not cook on Shabbat so all food is prepared in advance and left to keep warm.

Dinner (for shabbat):
Sourdough bread or challah
Dips such as matboucha, choumos, azerbeijan eggplant dish, chatzilim etc.
Chicken soup with gondi
And/or Italian roast


Put ½ c. organic oats into 1 cup of water. Add a pinch of sea salt. Cook uncovered, not on too high flame, until the water is absorbed. Serve with cinnamon and maple syrup on top.

Potato kugel: (in our home, because we are busy preparing food for shabbat, we always make a big kugel for lunch. There is nothing like hot kugel out of the oven)
Grate 6 potatoes.
Add ½ grated onion.
Add 3 eggs (or 4 if needed)
Add ¼ c. oil and 1 tbsp sea salt and ½ tsp pepper.
Put into oven in a greased baking pan and bake until browned on top. Serve hot.

If you prefer you can make a sweet potato kugel:
Grate 3 sweet potatoes, add ½ onion, ¼ leek chopped finely, and 3 eggs. Add 2 tsps salt. Add ¼ c. oil.
Pour into greased pan and bake.

Israeli matboucha:
• 2 red bell peppers
• 1 pound fresh tomatoes, any variety
• 2 tablespoons olive oil
• 2 cloves garlic, chopped
• 1/2 teaspoon ground coriander
• 1/2 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/2 lemon
• 1/2 cup chopped cilantro
• A bit of hot pepper (dry or fresh)
Put the peppers on a hot grill or directly on the flame of a gas burner. Rotate until charred on all sides. Transfer to a bowl and cover to let steam. When cool, peel and core the peppers.
Bring a small pot of water to a boil. Cut a thin x on the bottom of the tomatoes and plunge into boiling water for a minute. Remove with a slotted spoon and cool in water. When cool, peel skin.
Heat the oil in a frying pan. Roughly chop the tomatoes and both peppers, add them to the pan with the garlic and add coriander, cumin, paprika and salt. Cook slowly stirring uncovered for about half an hour to an hour until most of the liquid is absorbed. Squeeze the lemon and sprinkle with cilantro. Enjoy. (some people cook the matboucha on a very low flame for several hours , stirring often, to bring out more flavor)

Azerbeijan eggplant dish:
2 eggplants (or 4 small) I like the thin purple Chinese eggplants as they are not as bitter
4 small tomatoes
2 red peppers
1 clove garlic
½ bunch parsley chopped
Olive oil
½ tsp harissa (optional)
Juice of ½ lemon

Grill eggplants, tomatoes and peppers. Let cool. Peel peppers and tomatoes. Remove pepper seeds. Scoop out insides of eggplant. Put all in a bowl and mash well.
Add spices, oil, lemon and parsley.

1 can chic peas
2 tsps tahini
Juice of half a lemon
1 tsp salt
½ tsp cumin
1 clove garlic
A bit of water
Put everything into a food processor and blend. Add more water if too thick.
Afterwards put into a bowl and make a little dent in center. Drizzle on olive oil and top with zaatar spice.

Chatzilim: eggplant dip
Broil 2 eggplants.
Scoop out insides and put into a food processor with a bit of mayonnaise, some basil leaves , a little salt and 1 clove garlic and blend well.
Instead of mayonnaise you can use a spoon of tahina and a little bit of water.

Sicilian salmon: (for shabbat you can make any fish that you like but this is one recipe)
• 4 salmon fillets
• extra virgin olive oil, for rubbing
• juice from 1 lemon
• 1 teaspoon red pepper flakes
• 1 teaspoon paprika
• kosher salt and pepper
• 1 large head of broccoli, cut into florets
• 1 cup cherry tomatoes
• 2 cloves garlic, minced or grated
• 2 tablespoons chopped fresh oregano
• zest from 1 lemon
• splash of white wine
• 1/2 cup pitted kalamata olives
Heat a drizzle of olive oil in a large skillet over medium high heat.
2. Rub the salmon all over with olive oil and lemon juice. Sprinkle with chili flakes, paprika, salt, and pepper. Place flesh side down in the skillet and sear until crisp and just beginning to caramelize, about 2-3 minutes. Flip and cook 1 minute more or until your desired doneness is reached. Remove the salmon from the skillet.
3. Add another drizzle of oil to the pan, add the broccoli and cook until tender, about 5 minutes. Add the tomatoes, garlic, oregano, lemon zest, salt and pepper and cook until the tomatoes begin to burst, about 5 minutes. Remove from the heat and add a splash of wine to create a sauce. Add the olives and slide the salmon back into the skillet to warm throughout.
4. Serve the salmon with a side of veggies and any sauce left in the skillet. Garnish with fresh oregano.

Gondi: (this will serve about 5 or 6 people)
This is a Persian specialty for Shabbat, particularly Friday night dinner. Instead of matza balls, the Persian Jews make gondi balls in their soup.
In a pot put a whole chicken , cover with water, add half an onion (not cut up) and some sea salt. You can also put in some chic peas if you like. Begin cooking.
As the soup simmers, prepare the gondi.
Grind 1 chicken breast with ¼ of an onion. Add 2 tbsps chic pea powder or chic pea flour. Add 1 tsp cardamom, ¼ tsp black pepper, 1 tsp salt, 1 tsp turmeric and mix well. Put into fridge to chill.
Later, when soup is partly cooked, form balls and drop into hot soup to continue cooking.

(you can also make the gondi out of chopped meat instead of chicken. Or you can use ground turkey or do half turkey and half chicken)

• 1 (3 to 4 pound) shoulder or chuck roast or brisket
• 2 teaspoons salt, divided
• 1 and ½ teaspoons black pepper, divided
• 3 tablespoons olive oil
• ¾ cup fresh button mushrooms
• 1 stalk, celery, chopped (or CAN USE A BIT OF FENNEL STALK)
• 1 medium onion, chopped
• 1 OR 2 large carrots, chopped
• 2 cloves garlic, minced
• ¼ bottle dry red wine (can use sweet also)
• Mix 1 tbsp of tomato paste with some water and add in basil, thyme and a bit of rosemary if you like
• 1 spoon honey, if you want a bit of sweetness

1. Season the meat with 1 teaspoon of the salt and ½ teaspoon of the pepper. In a large pot, heat 2 tablespoons of the olive oil and brown the meat well on all sides. Remove from pot and set aside.
2. chop mushrooms
3. Into the pot in which the meat was browned, add the remaining oil, mushrooms, celery, onion, and carrots. Cook for 10 minutes until vegetables are soft and golden. Stir in the garlic, cook for one minute. Add the red wine, stirring and scraping browned bits from bottom of the pot. Add the spaghetti sauce, strained mushroom broth, remaining salt and the pepper. Bring sauce to a boil, then return the meat to the pot. Turn heat to low, cover pot and simmer for 3 hours, turning the roast and scraping the bottom of the pan to release stuck pieces occasionally. Alternatively, cook the roast unattended in a crockpot set to medium or in the oven at 300°.F
4. Remove meat to a cutting board and cover with aluminum foil. Simmer the sauce uncovered until it thickens. Slice the roast, return to the sauce to serve.

Saturday is Shabbat day time and the custom is to have a hot cholent or “dafina” for the daytime meal. The food is cooked on Friday before the onset of shabbat and left on a “blech” (stove covering) to simmer on low until Saturday lunch. Or some people use a crock pot to cook in.

Here is a recipe
Meat cholent or dafina:
In a pot put 2 beef ribs, 2 marrow bones if you like, one onion cut in half, 2 cloves garlic, 3 potatoes cut into large chunks and half a can of chic peas. Cover with water (but not too much water: as it cooks, you will add water as needed).
Add 5 raw eggs in the shell.
Add salt and black pepper.
Add 1 spoon of honey or 2 dates.

(if using raw chic peas instead of canned, soak them overnight on Thursday night, drain and rinse before putting into pot)

Meal Plans

Saturday night

After Shabbat many people prefer to have a lighter meal, sometimes dairy or just “pareve” (not meat and not dairy). It is a custom for Jewish people to eat a “melave Malka” meal and usually this includes bread.
So a sample meal could be:
Sourdough bread with some butter
Plain yogurt on the side
A hot drink such as coffee or tea

Sourdough spelt pizza


(this dough would have to have been mixed up before Shabbat and left in fridge)
Spread sourdough spelt dough into a pan
Top with sliced onions, sliced tomatoes, olives, sliced mushrooms and drizzle over some olive oil and sprinkle on some feta cheese.
(or, alternatively, use a healthy tomato sauce and top with vegetables of choice and cheese of choice (or no cheese)