By Alice Harrosh

Dear Alice,

Any tips for the Nine Days starting this week?


Where’s The Beef?

Dear Where’s The Beef?

Think outside the (macaroni and cheese) box.

Fish. Make it exciting. For example, make fish kabobs or fish burgers. Make a kani salad or even make your own sushi. Try a different type of fish instead of the typical salmon and tilapia.

Veggie burgers. Dr. Praeger’s or Morning Star are good selections.

Omelettes. Not just for breakfast anymore. Get creative by making a shakshuka (Israeli style) for example.

Low-fat cheese. You can make a spinach or broccoli sauté using cooking spray and add in reduced-fat cheese. Or take a baked potato, top with broccoli, and add cheese on top to melt.

Reduced-fat peanut butter. Spread onto an apple, celery sticks, or baby carrots for a delicious snack/mini meal.

Drink your protein. A cup of milk or a light yogurt can be a protein so make a smoothie using fruits and either milk or yogurt.

Falafel. Dagim makes frozen falafel balls that are low in calories and fat. Four to five balls count as a protein.

How do you have your mac and cheese?

Measure half a cup of pasta (after it is cooked), add 1–2 oz. reduced-fat cheese and have a lot of veggies with it as a salad or added to the pasta itself.

Note: Whole-wheat pasta will keep you fuller than white pasta.

Good luck!


Moroccan Salmon


  • Peppers
  • 6 garlic cloves
  • 3–5 jalapeño peppers
  • 2–3 carrots, cut into strips
  • Salmon
  • Sweet paprika
  • ½ tablespoon of turmeric
  • ½ tablespoon of salt
  • Half bunch of cilantro


  1. Sauté the vegetables in a pan. When the vegetables are half cooked, add the fish and cover with water halfway. Add lots of paprika (should be a dark red color). Add turmeric and salt to taste.
  2. Cook on medium, covered for about half an hour until fish is ready. While the fish is cooking, add fresh chopped cilantro.

Count as protein — weigh it according to the amount allowed on plan.

Alice Harrosh is a nutrition counselor and manager at Nutrition by Tanya, with 14 locations including a branch in Five Towns right on Elderd Lane (behind Jildor Shoes). For more information on Nutrition by Tanya or the TAP (Tanya approved products) food line, please visit or call 844-Tanya-Diet (844-826-9234). For daily tips and inspiration, you may follow @nutritionbytanya on Instagram. Our beautiful and healthy new cookbook, Cooking with Tanya, is now available in Judaica stores or through the Menucha Publishing website.


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