Eat right, live well: Food options for a healthier Passover
Passover is usually celebrated with traditional foods that call for sugar, oil and/or eggs — all of which can wreak havoc on your heart, blood sugar and weight.
This year when celebrating the holiday that marks the ancient Israelites' freedom from slavery by the Egyptians, why not free yourself from some of the unhealthy ingredients in favorite foods like matzo ball soup or kugel (baked noodle or potato pudding).
Here are a few suggestions so you don't have to pass over your holiday favorites:
Many of the Passover recipes use eggs or oil and the famous matzo ball requires both oil and eggs. While an egg carries many important nutrients and can be beneficial when consumed once in a while, eating too many eggs can contribute to high cholesterol. One regular egg contains 5 grams of fat, 75 calories and 141 milligrams of cholesterol. Egg substitutes or egg whites (replace one egg with two egg whites) offer an option that is much lower in fat and cholesterol.
For baked recipes replace one egg with ¼ cup unsweetened applesauce. Applesauce is naturally cholesterol free and contains a negligible amount of fat.
If you use oil in your recipe, make sure you are choosing unsaturated oil such as olive or canola oil. Use vegetable cooking spray or vegetable broth in a nonstick pan when sautéing instead of extra fat (oil, butter or margarine) to help cut back on fat intake.
For calorie-laden Passover desserts, something as simple as reducing the amount of sugar by a third can still result in a fabulous dish. An even better option is eliminating cakes and cookies from the menu and opting for fruit instead. Fruit compote, baked apples or poached pears make a delicious, sweet dessert.
Now that we have reduced or eliminated the fat, cholesterol and sugar without losing flavor, consider adding fiber. Higher fiber foods are missing from the traditional menu at Passover, yet fiber promotes weight maintenance by giving you a feeling of being fuller faster, slowing down absorption of carbohydrates and helping prevent constipation.
Matzo, a Passover staple, now comes in healthier versions including spelt, rye, and whole wheat. Quinoa, a whole grain alternative allowed during the Passover season, provides a good source of fiber and protein. High fiber matzo meals are also available. Adding fresh fruits and vegetables to the menu also boosts fiber intake.
With these few tweaks and adjustments you can enjoy your favorite holiday foods without going overboard on unhealthy fats, sugar, sodium and cholesterol.
• Toby Smithson, a registered dietitian, works for the Lake County Health Department/Community Health Center and is a national spokeswoman for the Academy of Nutrition and Dietetics.