Passover is a holiday steeped in tradition and the seder is one of the most commonly celebrated Jewish experiences. Unfortunately the traditional recipes that most of us have at our seder, especially us Ashkenazim are not the healthiest. While it is only one night, I know there are many of us who prefer some lighter foods. So I am here to share some tips on how to make your seder healthier plus some new recipes you might want to add to your tradition.
Here are some tips for making a healthier Passover Seder:
- Use lean meats and poultry
Chicken with Roasted Figs and Dates
Traditionally, Passover Seder meals feature meat dishes such as brisket or lamb. These meats can be high in fat and feel heavy. Instead of using fatty cuts of meat try a braised chicken that can be made ahead and reheats well.
- Serve plenty of vegetables
Kuku Sabzi
Vegetables are a great way to add nutrition and flavor to your Passover Seder meal. Include a variety of colorful vegetables with different preparations. From cold salads to roasted roots, to cauliflower rice, to steamed broccoli, you can fill the table with veggies and fill your belly with them too. You can also try vegetable kugels or kuku sabzi, an Iraqi egg green frittata, that can be made ahead and is loaded with greens.
- Use whole grains and nuts
Herb Quinoa Salad
Instead of serving traditional Passover foods made with refined grains, such as matzo meal or potato starch, opt for whole grain versions. For example, serve quinoa instead of potatoes and use almond meal instead of breadcrumbs. Try whole wheat or spelt matzah and you can even use whole wheat matzah meal for your matzah balls. Whole grains are a great source of fiber and other essential nutrients that can help keep you feeling full and satisfied.
- Reduce added sugar
Chocolate Banana Pops
Many traditional Passover desserts are loaded with added sugar. Try to reduce the amount of sugar you use in your Passover desserts, or use natural sweeteners such as honey or maple syrup. You can also serve fresh fruit as a dessert option. I like to serve chocolate covered bananas and strawberries or chocolate bark.
- Serve smaller portions
Portion control is key to maintaining a healthy diet. Instead of serving large portions of heavy dishes, serve smaller portions and fill up on vegetables and lean proteins. You can also use smaller plates to help control portion sizes.
- Limit salt
Many traditional Passover dishes can be high in sodium. To reduce your sodium intake, use herbs and spices to add flavor instead of salt. You can also choose low-sodium versions of canned or processed foods, or make your own versions from scratch.
- Include healthy fats
Not all fats are bad for you. Healthy fats, such as those found in olive oil, avocado, and nuts, can be beneficial to your health. Use these healthy fats in your Passover dishes to add flavor and nutrition.
- Offer healthy drink options
Many traditional Passover drinks, such as wine and grape juice, are high in sugar. After the 4 cups, make sure to offer other healthier drinks such as water, unsweetened tea, or seltzer with a splash of fruit juice.
Here are a few more ideas for healthy Passover recipes.
Vegetarian Keftes
Try this vegetarian take on the usually meaty kefte popular in the Sephardic Jewish community.
Baked Latkes
Latkes are not just for Hanukkah. These latkes save time and don’t compromising on the delicious taste of fried latkes. If serving at a meat meal, skip the yogurt dip and serve with applesauce.
Cauliflower Rice Tabbouleh
Using cauliflower in place of grains is always a healthier way to go and it works in place of rice, couscous and more.
