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Most traditional Pesach recipes are high in calories, carbohydrates and fat, but are low in fiber. Traditions are hard to break and favorite foods are difficult to \u201cpass up,\u201d especially during a holiday. To help you eat well even during Pesach, here are some healthy and delicious recipes that are sure to please the guests at your table. I\u2019ve also included some helpful tips to make your Pesach preparations easier. Enjoy without guilt!<\/p>\n
Plan Ahead:<\/b> Each year, go through your favorite recipes. Photocopy those that are \u201ckeepers,\u201d and note any necessary adjustments. Similarly, keep your menus and grocery lists from previous years as a helpful guide and store them in clear plastic page protectors. That way, you\u2019ll be organized for Pesach and will know what to buy for the current year. Don\u2019t be afraid to try new recipes, but it\u2019s a good idea to try them ahead of the Seders to ensure that your family will like them.<\/p>\n
Shop Smart: <\/b>Fill your grocery cart with fresh fruits and vegetables, lean meats, poultry, fish and low-fat dairy products. Beware of processed foods, as they are often loaded with fat, carbs and sodium. Don\u2019t shop when you are hungry\u2014you\u2019ll buy too much junk food.<\/p>\n
Boost the Fiber: <\/b>Choose whole wheat matzah whenever possible. Whole wheat matzah contains three to four grams of fiber per sheet, whereas plain matzah contains only one gram. To get additional fiber, eat lots of fresh fruits and vegetables.<\/p>\n
Portion Distortion: <\/b>You don\u2019t need to eat everything on the table! Eat slowly\u2014it takes twenty minutes for your brain to know when the stomach is full.<\/p>\n
Know What to Eat: <\/b>Choose lower-fat dishes when possible\u2014chicken, turkey and fish are leaner protein choices than meat. Also, soups, salads and vegetable dishes are healthier options than traditional starchy Pesach dishes.<\/p>\n
Leftover Wine:<\/b> Refrigerate leftover wine or freeze it in ice cube trays, storing the cubes in resealable freezer bags. These cubes can later be added to various recipes; wine adds flavor to meat, poultry and sauces.<\/p>\n
Dessert Dilemma: <\/b>Focus on fruit for dessert. Most fruits are low in calories, and they also have a low glycemic index (GI). Berries are best. When choosing a high GI dessert, top it with fruit to bring the glycemic index down to a more moderate level. It\u2019s okay to indulge, but keep your portions small! A little bit of chocolate also goes a long way.<\/p>\n Yields\u00a02 dozen miniature balls<\/p>\n These low-carb chicken kneidlach are a luscious alternative to regular matzah balls. You can also substitute ground almonds for matzah meal, which makes the balls gluten free. Make your favorite recipe for chicken soup or vegetarian broth and serve it with these delicious, guilt-free kneidlach.<\/i><\/p>\n Note: These \u201cnotsa\u201d balls keep for up to 2 days in the refrigerator, and they reheat well. They also freeze well for up to 3 months.<\/em><\/p>\n Nutrition Info:<\/b> 39 calories each, 1.4 grams carbohydrate, 0.1 gram fiber, 3 grams protein, 2.3 grams fat (0.6 gram saturated), 21 milligrams cholesterol, 65 milligrams sodium, 17 milligrams potassium, 3 milligrams calcium<\/p>\n With ground almonds, each ball contains 40 calories, 0.7 gram carbohydrate, and 2.6 grams fat.<\/p>\n Chef\u2019s Secrets:<\/b><\/p>\n Hidden Treasure<\/span>: <\/i>Stuff the notsa balls with any of the following: shredded carrots, finely minced parsley, cooked chopped spinach, saut\u00e9ed chopped mushrooms or onions. To stuff, poke a hole with your finger in the center of each ball. Close the opening and re-roll the balls so that the filling is hidden.<\/p>\n Frozen Assets<\/span>:<\/i> \u201cNotsa\u201d balls can be cooked in advance, then frozen in chicken soup. Alternatively, cook them in a single layer on a cookie sheet or in muffin pans until firm, then transfer to plastic freezer bags and freeze until needed. There\u2019s no need to thaw first\u2014just reheat them directly in the simmering soup! They will take about 10 minutes to defrost.<\/p>\n Grind It Right<\/span>: <\/i>Ground chicken usually contains dark meat, which increases the fat content. Ask your butcher to grind skinless, trimmed chicken breasts. Or, you can grind the chicken breasts yourself in a food processor. Cut 1 pound chilled boneless, skinless chicken breasts into 1-inch chunks and process 15 to 20 seconds until minced.<\/p>\n Makes 3 dozen miniature balls<\/p>\n This tasty, low-carb recipe uses a packet of matzah ball mix. Serve the \u201cnotsa\u201d balls in chicken soup or as a side dish. They also taste terrific when reheated in the defatted pan juices from brisket or roast chicken<\/i>.<\/p>\n Note: These \u201cnotsa\u201d balls keep for up to 2 days in the refrigerator, and freeze well for up to 3 months.<\/p>\n Nutrition Info: <\/b>30 calories each, 1.4 grams carbohydrate, 0.1 gram fiber, 2 grams protein, 1.7 grams fat (0.4 gram saturated), 20 milligrams cholesterol, 97 milligrams sodium, 4 milligrams potassium, 6 milligrams calcium<\/p>\n 10 servings<\/p>\n Everyone at your table will gobble this up! Mango juice adds a marvelous flavor to the turkey, but orange juice will also add its own special twist.<\/i><\/p>\n Note: <\/i>The turkey will keep for 2 to 3 days in the refrigerator, and it reheats well. It also freezes well for up to 4 months.<\/p>\n Nutrition Info:<\/b> 263 calories per serving, 11.3 grams carbohydrate, 0.7 gram fiber, 44 grams protein, 3.9 grams fat (0.7 gram saturated), 119 milligrams cholesterol, 83 milligrams sodium, 498 milligrams potassium, 3 milligrams iron, 33 milligrams calcium<\/p>\n Chef\u2019s Secrets<\/b>:\u00a0Be Prepared:<\/i> Prepare and cook the turkey breast as directed. Thinly slice and place in a casserole dish; top with pan juices. Refrigerate for 1 to 2 days. Reheat, covered for 20 minutes at 350\u00b0.<\/p>\n No Bones About It: <\/i>If a rolled turkey breast isn\u2019t available, use an unrolled turkey breast, allowing 20 to 25 minutes cooking per pound. If you can\u2019t find one large turkey breast, use 2 smaller ones. Use an instant-read thermometer to prevent overcooking.<\/p>\n Makes 10 muffins<\/p>\n Vegetarian heaven! These colorful veggie muffins make an excellent side dish or are perfect as a healthy snack. I like to throw in some garlic, red pepper and fresh dill to add color and boost the flavor. A food processor helps to speed up the preparation and is well worth the investment.<\/i><\/p>\n Note: This recipe easily doubles and triples. The muffins keep for 3 to 4 days in the refrigerator and reheat well. They also freeze well for up to 2 months.<\/em><\/p>\n Nutrition Info: <\/b>100 calories<\/em> per muffin, 11.6 grams carbohydrate, 0.8 gram fiber, 3 grams protein, 4.4 grams fat (0.8 gram saturated), 63 milligrams cholesterol, 269 milligrams sodium, 128 milligrams potassium, 1 milligram iron, 19 milligrams calcium<\/p>\n Makes 48 slices<\/p>\n Variations: Try using parsnips, broccoli or an herb such as basil or parsley instead of carrots, zucchini or dill.<\/p>\n Makes 48 clusters<\/p>\n These chocolates are so good, you\u2019ll pray they last until the end of Pesach! Chocolate lifts your spirits when you\u2019re feeling tired and overwhelmed with Pesach preparations, and these no-bake treats are the perfect \u201cpick-me-up.\u201d They are also a wonderful and easy gift to bring to a Seder. Everyone will \u201ccluster\u201d around you when you bring these to the table!<\/i><\/p>\nMiniature \u201cNotsa\u201d Balls (Chicken Kneidlach)<\/b><\/span><\/h3>\n
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\n\u201cNotsa\u201d Balls from a Mix<\/b><\/span><\/h3>\n
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\nHoney \u2018N Herb Turkey Breast<\/b><\/span><\/h3>\n
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\nPesach Vegetable Muffins<\/b><\/span><\/h3>\n
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\nVegetable Kishka<\/b><\/span><\/h3>\n
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\nChocolate Almond Apricot Clusters<\/b><\/span><\/h3>\n
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