Update: We have a winner - diana56. Please contact
Passover is challenging if you are trying to keep healthy. With eggs and potatoes as the main ingredients of choice, it is difficult to stay on the healthy track. We're excited to present Bonnie Giller and her cookbook "Passover, the Healthy Way" - CookKosher
Passover is fast approaching! If you are like most, you are busy cleaning the house, “changing over” your kitchen with your Passover dishes and pots and wondering what you will serve at your Seder meal this year. Planning healthy Passover menus can be a daunting task since quite often, recipes designed for Passover are chock full of eggs and oil.
While Passover celebrates the commemoration of freedom from slavery and backbreaking work, meal preparation for this holiday full of tradition does not have to be difficult nor does it have to end with weight gain after the eight days of celebration. Enjoying Passover in a healthy way doesn’t mean you have to compromise the foods and traditions you love. With proper portion control and slight modifications and tweaking to your favorite recipes, celebrating Passover can be enjoyed in a healthy way.
I am a registered dietitian in private practice. After years of hearing the woes of my clients that they don’t want to gain back the weight they’ve worked so hard to lose, I decided to write Passover the Healthy Way. Passover the Healthy Way is a unique innovative cookbook that includes more than one-hundred taste-tested Kosher recipes for Passover. All of the recipes limit or substitute specific ingredients to make the recipes lower in fat, calories and sodium. Each recipe has the “exchanges per serving” listed. The nutrition information includes calories, total fat, saturated fat, polyunsaturated and monounsaturated fat, cholesterol, sodium, carbohydrate, protein and dietary fiber.
My 5 Top Tips to Make this Passover Easy and Healthy are….
1. Create a master computerized shopping list! Write your shopping list containing everything you will need for Passover and input it in the computer. Print and place it on your refrigerator so you can add items as you make up your menus. Then, take the list with you when you go shopping, and check off the items as you put them in your shopping cart. Being organized can help you avoid purchasing double items and reduce the holiday stress of making multiple trips to the supermarket! Once Passover is over, do an inventory of your leftovers and adjust your shopping list in the computer for next year.
2. Passover recipes traditionally call for a lot of eggs. This year, replace the eggs in the recipe with egg whites. Two egg whites = 1 whole egg. If a recipe calls for 2 whole eggs, use one egg and 2 egg whites. Your recipe calls for 6 eggs, use 3 eggs and 6 egg whites. You will go through quite a few dozen eggs, but it’s sure worth cutting down on the fat and cholesterol in your Passover dishes!
3. Buy in bulk and share with a friend. Food items bought in bulk are usually less expensive and give a better "bang for your buck". Ask supermarket managers if they will give discounts for items bought in bulk and split the cost and food items with a friend or neighbor!
4. Traditional Passover recipes are chock full of oil which increases the calories in each serving. There are 9 calories per gram of fat, compared to 4 calories per gram of protein or carbohydrate. Cut back on the oil, and cut back on the calories. Substitute the oil with equal amounts of applesauce! Or, cut the amount of oil in the recipe by 1/3 and replace that third with applesauce or pureed prunes. You will get the same moist flavor while saving on the amount of fat and calories.
Make it from scratch! Pre-packaged foods and baked goods can be pricey. Try preparing these items from scratch. More often than not most staple items can be found right in your kitchen and you can modify the ingredients of your family recipe to make it healthier! You will cut down on sodium, fat (specifically trans-fat) and unhealthy additives often found in these processed foods by making it yourself. Don’t know how? Order your copy of Passover the Healthy Way Cookbook with both gebrochts and non-gebrochts recipes at www.passoverthehealthyway.com
and receive a free gift with your order!
Here’s a sampling; hope you enjoy!
Delicious and presentable!
Want to win "Passover: The Healthy Way"? Leave a comment telling us your favorite Passover food.