Every Jewish dish in the series, with what it costs a serving now and what it cost before. The traditional figure is the real dish costed from its own ingredient list, not a straw man, so the saving is a measurement rather than a claim.
The short answers
- Biggest saving: Baked Apples, down 65% from 372 to 129 kcal a serving.
- Lightest dish: Fried Aubergine at 74 kcal.
- Most protein: Braised Duck Legs at 64g a serving.
- Could not be lightened: 7 dishes, named with the reason in Authentic-ish Jewish.
Every Jewish dish, heaviest saving first
| Dish | Traditional | This version | Saving | Protein |
|---|---|---|---|---|
| Baked Apples | 372 kcal | 129 kcal | 65% | 4g |
| Braised Duck Legs | 1493 kcal | 539 kcal | 64% | 64g |
| Fried Aubergine | 200 kcal | 74 kcal | 63% | 2g |
| Beetroot and Walnut Salad | 369 kcal | 146 kcal | 60% | 4g |
| Schav | 238 kcal | 102 kcal | 57% | 9g |
| Kishke | 523 kcal | 223 kcal | 57% | 6g |
| Carciofi alla Giudia | 461 kcal | 196 kcal | 57% | 10g |
| Chopped Egg and Onion | 255 kcal | 116 kcal | 55% | 12g |
| Cheese Blintzes | 455 kcal | 209 kcal | 54% | 17g |
| Baked Carp with Lemon | 408 kcal | 193 kcal | 53% | 31g |
| Smoked Mackerel Pate | 339 kcal | 162 kcal | 52% | 18g |
| Cholent | 575 kcal | 282 kcal | 51% | 31g |
| Potato Knish | 587 kcal | 287 kcal | 51% | 11g |
| Whitefish Salad | 555 kcal | 270 kcal | 51% | 19g |
| Israeli Salad | 175 kcal | 90 kcal | 49% | 2g |
| Hamantaschen | 351 kcal | 182 kcal | 48% | 6g |
| Potato Kugel | 441 kcal | 235 kcal | 47% | 12g |
| Kasha Knish | 415 kcal | 223 kcal | 46% | 11g |
| Babka | 531 kcal | 290 kcal | 45% | 10g |
| Honey Cake | 397 kcal | 224 kcal | 44% | 6g |
| Yemenite Chicken Soup | 521 kcal | 297 kcal | 43% | 44g |
| Bagels | 484 kcal | 280 kcal | 42% | 8g |
| Rugelach | 377 kcal | 219 kcal | 42% | 8g |
| Roast Chicken | 517 kcal | 312 kcal | 40% | 53g |
| Roast Chicken with Orzo | 1093 kcal | 658 kcal | 40% | 59g |
| Cold Beetroot Borscht | 180 kcal | 111 kcal | 38% | 6g |
| Roasted Cauliflower | 216 kcal | 137 kcal | 37% | 7g |
| Lokshen Kugel | 477 kcal | 305 kcal | 36% | 15g |
| Chopped Liver | 301 kcal | 203 kcal | 33% | 17g |
| Cold Borscht | 129 kcal | 86 kcal | 33% | 6g |
| Pickled Herring | 326 kcal | 220 kcal | 33% | 22g |
| Chraime | 394 kcal | 265 kcal | 33% | 39g |
| Holishkes | 456 kcal | 309 kcal | 32% | 32g |
| Potato Latkes | 408 kcal | 285 kcal | 30% | 10g |
| Sufganiyot | 517 kcal | 362 kcal | 30% | 11g |
| Esik Fleisch | 450 kcal | 321 kcal | 29% | 42g |
| Beef Brisket | 544 kcal | 401 kcal | 26% | 45g |
| Meatballs in Tomato Sauce | 415 kcal | 307 kcal | 26% | 31g |
| Bialys | 416 kcal | 306 kcal | 26% | 8g |
| Apple Cake | 625 kcal | 460 kcal | 26% | 7g |
| Sweet and Sour Meatballs | 439 kcal | 331 kcal | 25% | 32g |
| Matzo Brei | 428 kcal | 327 kcal | 24% | 14g |
| Chicken Soup | 412 kcal | 339 kcal | 18% | 33g |
| Gefilte Fish | 150 kcal | 125 kcal | 17% | 25g |
| Mushroom Barley Soup | 207 kcal | 175 kcal | 15% | 9g |
| Stuffed Veal Breast | 700 kcal | 598 kcal | 15% | 49g |
| Kasha Varnishkes | 471 kcal | 399 kcal | 15% | 24g |
| Salt Beef | 425 kcal | 365 kcal | 14% | 56g |
| Chopped Herring | 153 kcal | 132 kcal | 14% | 11g |
| Challah | 527 kcal | 454 kcal | 14% | 13g |
| Tzimmes | 345 kcal | 307 kcal | 11% | 4g |
| Jerusalem Bagels | 548 kcal | 523 kcal | 5% | 15g |
Where the numbers come from
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases, and the appendix of Authentic-ish Jewish prints the exact database row used for each ingredient. Nothing here is estimated. How every number is computed sets out the method.
The swap kit is free and covers the changes that work on food which is not in any of the books.