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CATEGORY

Passover the Healthy Way (Win a free Cookbook!)

Written by Bonnie R. Giller on Monday, 19 March 2012. Posted in Tips And Tricks

Update: We have a winner - diana56. Please contact This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

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. 
 
5. 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!
 
 
 

Farfel Ring

Delicious and presentable!
 
 
 

Chicken with Honey-Wine Sauce

So easy and delicious!
 
 
Want to win "Passover: The Healthy Way"? Leave a comment telling us your favorite Passover food.
 
 

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About the Author

Bonnie R. Giller

Bonnie R. Giller is a Registered Dietitian (R.D.) and is certified by the New York State Education Department as a Certified Dietitian-Nutritionist (CDN). Bonnie operates a successful private practice in Long Island, New York.

As a registered and certified dietitian, Bonnie provides Medical Nutrition Therapy for weight management and many medical conditions to adults and children of all ages. In addition, Bonnie is a Certified Diabetes Educator (C.D.E.).
 
Bonnie is the author of Recipes to Remember: Heart Healthy Can Be Delicious, a cookbook with 200 recipes that your heart will love. She is also the author of Passover the Healthy Way: Light, Tasty and Easy Recipes Your Whole Family Will Enjoy. 
Visit www.brghealth.com to learn more about Bonnie R. Giller.
To order your copy of Passover the Healthy Way, visit www.passoverthehealthyway.com

Comments (59)

  • chayala96
    20 March 2012 at 00:09 |

    beat salad! yum! hope i win:)

  • cappuccino
    20 March 2012 at 00:10 |

    I snack on chocolate all day... but I love matzah farfel, matzah and cream cheese, and my fathers famous poached eggs. Yummmm. :)

  • berla67
    20 March 2012 at 00:27 |

    My favorite Passover food would be any kind of dessert of course!!!

  • jsherm62
    20 March 2012 at 00:31 |

    HMM my favorate pesach food would be Choroset sandwich with Matzo Horseradish and romaine I can eat it all week!

  • diana56
    20 March 2012 at 00:41 |

    Hi all,
    I am tired of paying $7+ for passover cakes. Anyone have favorite recipes. They all look the same on line.
    Thanks

  • laininglady
    20 March 2012 at 00:45 |

    matzoh brei - savory, with fresh herbs and cottage cheese on top!

  • Mom2MandJ
    20 March 2012 at 00:57 |

    Matzoh with nutella, and kishka.

  • shayndya
    20 March 2012 at 01:10 |

    Most favorite Pesach food - scrambled egg with matzah.

  • Mandina85
    20 March 2012 at 01:12 |

    So far something very good for the kinderlach...and some adults like me who likes the nosh....I just found this recipe. Enjoy!

    Chocolate Salami - Salame Cioccolato (parve)
    Obviously, this is not only for Pesach! Ask any Italian child and they will probably name chocolate salami as their favorite dessert, any time, anywhere.

    Ingredients

    4 tablespoons water (or oil, for a softer texture)
    8 tablespoons sugar
    2 cups semisweet chocolate, grated (or semi-sweet chocolate chips)
    a few drops of vanilla or almond extract (you could also use a couple of tablespoons of a sweet liqueur such as Amaretto, but your kids will really want to eat this!)
    1 cup shelled walnuts, or pistachios or hazelnuts
    1 cup broken Passover cookies
    2 tablespoons candied orange (optional)

     
    Melt the chocolate with the sugar in your microwave or in a bain-marie. Add 4 tablespoons hot water and stir until smooth. Add the cookies, nuts, liqueur or extract,  candied peel. Taste and add a couple of spoonfuls of honey if you would like it sweeter, and one or two more tablespoons hot water if it's hard to stir. Allow to cool. When it’s lukewarm,  shape it into a salami and wrap tightly in plastic wrap or aluminium foil. Let it rest in the refrigerators for at least 6 hours. About 30 minutes before serving, unwrap and cut into slices. For a softer texture, replace the water with almond or seed oil.
    Thanks to koshervenice.

  • Mandina85
    20 March 2012 at 01:13 |

    Ps. I seriously need a Passover cookbook! May.tov5746@gmail.com

  • RachaelGR
    20 March 2012 at 01:41 |

    I make a kugel from matza that my mom always made. It is portable for a trip to the zoo, or to school or work. I make it a bit healthier than my mom did-
    broken matzas, applesauce, cottage cheese, cinnamon, raisins and eggs.
    I use egg whites and unsweetened applesauce and no sugar. It is sweet enough with the applesauce and raisins.
    so yummy!

  • alex_ben
    20 March 2012 at 01:54 |

    my favorite is Matzo-ball soup but I eat that year round. Specific to passover, my favorite is matzo brae (matzo and eggs like french toast) smothered in maple syrup

  • queenira
    20 March 2012 at 01:58 |

    Matza Latkes ofcourse !

  • mrwtripp
    20 March 2012 at 02:25 |

    I honestly do not know nothing but Matzah Ball soup and only made it once but have been getting recipes and plan to put them in use but my Matzah Ball soup was AWESOME so will vote that..lol

  • psuahr
    20 March 2012 at 02:30 |

    Matzah Brei is the best. I have passover vanilla to mix with the egg and it is like having Passover french toast - yum!

  • REBECCABGC
    20 March 2012 at 03:56 |

    HOMEMADE PESACH LUCHEN (NOODLES) MMM!

  • JudyHaLevi
    20 March 2012 at 04:57 |

    Without a doubt, my mothers gefilte fish. My mother is 85 years old and makes the greatest gefilte fish. Ad 120.

  • HBF
    20 March 2012 at 10:22 |

    I love Pesach, I get to make different types of recipes that I save only for then.
    Cakes, fruit and veg kugels, kneidalach and stuffed chicken are just a few of my favorites.
    I'd love a new cookbook please! :-)

  • scook
    20 March 2012 at 15:54 |

    Apple Custard! can totally be made all year round, but its the type of thing that is "Pesachdig!"

  • ev3nana
    20 March 2012 at 18:31 |

    homemade salmon gefulte fish with parsley mayonnaise.

  • mushi
    20 March 2012 at 18:42 |

    Tai Basil Ginger Chicken
    (wonderful for Seder, soup and main course)

    Chicken stock or soup
    2 whole or cut up chickens
    1 inch piece fresh peeled ginger cut in strips
    about 1 cup fresh basil (Tai, Italian and / or purple, any, or combine them) (I grow my own herbs so there is no hametz problem)
    Scallions, onions or chives
    1/2 cup fresh squeezed lemon or orange juice
    3 or 4 carrots peeled and grated into long strips
    kosher salt to taste

    Fill large stock pot with soup about 1/2 full. Bring to a boil. Add ginger. lemon or orange juice boil for about 5 min.
    Add your chicken and fresh basil and onions. COVER YOUR POT Simmer for about 30 min on med high. Add carrots. Cover the pot! Turn off or remove from heat and DO NOT UNCOVER THE POT! Allow 30 min at least up to a few hours. The chicken will continue to cook and stay intact and hot.
    Serve the soup with the carrots or plain
    Remove the chicken to serving platter and serve as your main course
    I like to serve this with smashed golden potatoes with olive oil, and fresh snipped chives, julien steamed carrots and zucchini and onion kugel.
    It really is very delicious, and no, it is nothing like boiled chicken!
    It really is delicious, not roasted, different and easy!

    • AidelK
      22 March 2012 at 13:35 |

      This looks interesting. Thanks for typing it up!

  • ChefMom
    20 March 2012 at 18:59 |

    I love to make interesting fruit salads as a refreshing change from the typical heavy Passover foods.

  • Chayaw
    20 March 2012 at 19:19 |

    Pesach is sooo fattening. I love all the foods that are not good for you. Cakes, matzoh pancakes, and matzoh brie. I would love a cookbook that is creative yet delicious. I hope I win.

  • mommyrenee
    20 March 2012 at 20:07 |

    Roasted veggies are a healthy and light favorite side dish for the Passover holiday! I hope I'll be lucky - would love to win the cookbook!

  • rebecs25
    20 March 2012 at 20:21 |

    I happen to love all the coconut macaroons on Pesach!

  • lkirshstein
    20 March 2012 at 20:42 |

    My favorite passover food is cookies made without matzo meal

  • teachright
    20 March 2012 at 20:45 |

    pesach spong cake and my family specialty charoset

  • jillibilli
    20 March 2012 at 21:11 |

    I love a piece of whole wheat matzah with butter, marmalade, and sliced cheese. Oh, and chocolate covered macaroons are pretty nifty, too. I have very simple tastes! :)

  • Voira
    20 March 2012 at 22:22 |

    I love Matza Brie! eggs with matzah peices...

  • tzipke
    20 March 2012 at 22:44 |

    Stuffed matzoballs with a ground meat and onion filling, similar to a middle eastern "torpedo". Delicious!

  • frugalandsane
    20 March 2012 at 23:53 |

    cranberry matza kugel

  • MimiS
    21 March 2012 at 00:05 |

    My mothers False fish, made with ground chicken, and served with homemade mayonnaise.

  • RochelS
    21 March 2012 at 01:33 |

    I love the egg noodles we make for the soup - special for Pesach!

  • SHelmus
    21 March 2012 at 04:15 |

    My favorite Passover food is my rebetzin's nut cake. Mrs. Fogelman makes the lightest, tastiest cakes. I'm still waiting for a lesson from her.

  • Bizzy
    21 March 2012 at 14:28 |

    I wait all year to have my Pesach mock chopped liver made from eggs and onions. Delicious. We also love Pesach brownies.

  • eralbert706
    21 March 2012 at 15:36 |

    chocolate all year round, the dairy variety

  • LPK226
    21 March 2012 at 23:43 |

    matzah pizza - on shmurah matzah! i have been told that my gefilte fish kugel is awesome too, but as a vegetarian, I couldn't tell you - I just know that there is never any left. :)

  • Kosherkook
    22 March 2012 at 01:12 |

    I love all things Pesach but I think my favorite would be my cranberry veal breast. Only make it for Pesach.

  • Broniemom
    22 March 2012 at 02:11 |

    A Sephardic farfel dish from Rhodes generously shared by Gilda Angel. The dish is called Sodra. It is a pilaf and absolutely delicious. I only make this delight for Peasch.

  • dkny
    22 March 2012 at 04:03 |

    My mother's cold borscht recipe. Handed down for generations, it is a refreshing cold drink. Of course it can be made any time of the year, but we never do.

  • FriendlyinToronto
    22 March 2012 at 12:52 |

    I look forward to making chicken crepes with mushroom sauce. I Love this as an appetizer. I use the chicken from chicken soup and make a mushroom chicken filling for the potato flour and egg crepes with a mushroom sauce using lots of mushrooms for pouring over the chicken crepes.

  • Blima
    22 March 2012 at 13:04 |

    I love Matza pizza!! Or Mazta lasagna meat or dairy yum

  • ShaindyN
    22 March 2012 at 13:05 |

    My favorite pesach food is potato kugel, something about it!

    • JustJessi
      26 March 2012 at 07:28 |

      As a fellow potato kugel lover, I also love it for Passover and make it every year with rendered chicken fat and eggs and some carrots for color served with apples sauce or just all alone. Big favorite at my house, as my daughter floats out of bed when she inhales the kugel cooking in the oven and feels the need for a nosh. I also use onions with the potato and eggs, and it goes so well with brisket or chicken or turkey or all alone - a true potato kugel freak will eat it cold, right out of the frig and almost enjoy the heartburn, until the next year when it appears again. My secret for keeping it healthy is to make it only once a year and serve with whatever fleshadic meal you are creating. Enjoy! Happy Passover everyone!

      • JustJessi
        26 March 2012 at 07:30 |

        sorry about my spelling, just meant served with whatever meat or chicken you are making.

  • AidelK
    22 March 2012 at 13:37 |

    Like so many other commenters, I look forward to the unhealthy pesach foods. We love making avocado dip and homemade mayo to shmear on matzo. I could really use a cookbook with healthy alternatives.

  • RivkiSilver
    22 March 2012 at 14:28 |

    Matzei Brei!!

  • shoba
    22 March 2012 at 21:18 |

    Can't say i'm healthy, but i love homemade french fries - only have a deep fryer for pesach!

  • mamaleh
    23 March 2012 at 03:27 |

    My fav, since I was a little girl...Matzo with cream cheese & jelly, yummmmm!

  • elietor
    24 March 2012 at 13:41 |

    my favorite passover food is maccaron with coco and nuts,
    humm!!!!

  • lollypop8
    25 March 2012 at 20:59 |

    definitely egg lukshon.

  • ellabella
    26 March 2012 at 17:39 |

    Farmer's chop suey- chopped cucumbers, scalions, radishes mixed into cottage and sour cream mixture, spiced with salt and pepper. This eaten with Matza, of course.

  • adenaswitz
    29 March 2012 at 14:59 |

    all time favorite, maccarons!

  • sbg18
    29 March 2012 at 15:03 |

    Tzimmes! Sweet potatoes, carrots, prunes, honey, lemon juice and flanken. Learned to make it from my grandmother 40 years ago, and it's been my specialty ever since.

  • cookinmomma
    29 March 2012 at 16:39 |

    Oh most definitely Lamb chops or Lamb roast!! With Roasted Potatoes and Carrots, Bell Peppers, Garlic, Onion, Seasoned with my special seasoning that I get from the local season maker here in my small town.

  • sjbrody
    29 March 2012 at 17:36 |

    The thing I love to eat most on Pesach is sliced potato on Matzo (with butter)- how sad is that - and surprisingly I never eat it at any other time of the year

  • lilyjules
    30 March 2012 at 02:11 |

    matza pizza with mushrooms!

  • goldiehateslox
    01 April 2012 at 07:37 |

    really good flourless brownies!

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