Passover Survival Guide to Help You Stay Slim

Passover is just around the corner. For those of you watching your weight, you may have some concerns as how to handle the holiday without gaining weight. Check out NYU nutrition student Mollie Kurshan’s Slimming Passover Tips.

What is Passover?
Passover is an eight day festival celebrated in the early spring. The reason for the celebration of Passover is to commemorate the emancipation of Israelites from slavery in Ancient Egypt. For each night of Passover, there is a Seder, which is a large ceremonial meal where there are special foods eaten, prayers said and other important rituals are performed.

The most well known dietary restriction for Passover is that people who are observing the holiday are not supposed to have any Chametz or leavened products. This is to remember the unleavened bread (Matzah) that the Israelites ate as they fled from Egypt. (pic: news.cnet.com)

Potential Problems
Passover can present a few potential problems when it comes to your weight. Here are a few concerns:

Potential problem – a change in routine; we are used to eating the same food on a daily basis and once Passover comes, a lot of those foods (such as bread and cereal) cannot be eaten. Other foods that are usually excluded are products containing peanuts, legumes, rice, corn, wheat, oats, rye, barley and spelt . These foods make up a large part of our diets and having to exclude them can make us feel “out of sync” and push us into eating foods that may not be as healthy for our waistlines. Since this is a very greatly observed holiday, there is an overall lack of routine throughout the 8 days of the holiday. The first two days and the last two days of Passover are holy and there is supposed to be no work done – except for meal preparation. Those who observe this will not be able to exercise for these days and those who do not observe this still may not remember or may not have time to exercise on other days.

Potential problem – the Seder itself. While the Seder is a beautiful ritual, it poses a lot of obstacles for anyone trying to not eat too much.
– First, they usually occur later in the evening, which means there is a lot of time before   the Seder to graze on foods that one may not want to eat. Or if you choose to not eat anything for a few hours before the Seder you may be so hungry by the time of the Seder, you overeat.

– Second, there is a lot of wine served throughout the ritual part of the Seder as well as the dinner afterwards. Wine has calories in and of itself and for many people, wine lowers inhibitions, causing one to not have as much control to make healthy choices. (pic: israeli-wines.com)

– Lastly, there is a lot of food at the Seders in general, and often a lot of it is not healthy, therefore there is more temptation to overeat.

Calorie content of some Passover foods

Tips to staying slim during Passover:
1. Plan out which nights you will be going to a Seder and take precautions! During the day make sure to drink a lot of water and eat enough throughout the day so that you are not ravenous by dinner.

2. Look at the foods that you typically eat throughout the day and see which ones must be eliminated because of Passover rules. Once you have figured this out, go to the grocery store or look online to find healthy replacements so once Passover hits, you are not left in a bind and have healthy options on hand.

3.When cooking for the Seder it may be tempting to taste your way through the many hours spent in the kitchen. All of these “tastes” can add up to a lot of extra calories throughout the day. Try chewing on a piece of sugarless gum or sucking on a peppermint candy to deter you from tasting too much.

4. Choose one dessert per night and have a small portion of it, instead of “tastes” of all the desserts. This way you are able to savor and enjoy the dessert that you have in front of you and not feel as thought you are missing out. Plus, all of the “tastes” add up in calories!  (pic: buildingjewishbridges.org)

5. If you are a guest at someone else’s Seder, bring a healthy dish to share. This way, you know there is a healthy option for you and you are able to share your delicious creation with everyone. Some ideas can include a vegetable side dish for the main Seder or a colorful fruit salad for dessert.

6. Start your meal off with a broth based or vegetable puree (made without cream) soup. This well help to fill you up before the meal without an excessive amount of calories.

7. Fill your plate with vegetable side dishes or salad. This will help to fill you up as well as contribute to your daily intake of vitamins, minerals and fiber.

Lower calorie recipes:

This healthy cake is a great Passover option, which has less fat and a little protein and fiber to keep you satisfied  – as well as a nice dose of chocolate to quell your sweet tooth! ((pic: cookingmanager.com)

Healthy Flourless Chocolate Cake Recipe (taken from Eatingwell.com)
8 servings
Active Time: 25 minutes
Total Time: 1 hour 5 minutes

INGREDIENTS
1/2 cup matzo meal
1/3 cup walnuts
2 large eggs
1 1/4 cups sugar, divided
2 teaspoons vanilla extract
1 cup grated peeled apple, preferably Delicious
2 tablespoons unsweetened cocoa powder
2 ounces bittersweet or semisweet chocolate, chopped
8 large egg whites, at room temperature
1/2 teaspoon salt
Confectioners’ sugar, for dusting

PREPARATION
1. Preheat oven to 350°F.

2. Combine matzo meal and walnuts in a food processor; process until nuts are finely chopped. Spread on a baking sheet and toast until fragrant, 5 to 10 minutes. Let cool.

3. Whisk eggs, 3/4 cup sugar and vanilla in a large bowl until blended. Stir in the matzo mixture, apple, cocoa and chocolate.

4. Beat egg whites and salt in large, clean bowl, with an electric mixer on medium speed until frothy. Increase speed to high and beat until soft peaks form.

4. Add remaining 1/2 cup sugar 1 Tbsp. at a time, beating until glossy and stiff peaks form.

5. Stir one-quarter of the beaten whites into the batter. Gently fold in remaining whites with a rubber spatula. Scrape the batter into an ungreased 9-inch springform pan, spreading evenly. Tap pan lightly on counter to release air bubbles.

6. Bake torte until top springs back when touched lightly and a skewer inserted in the center comes out clean, 40 to 45 minutes.

7. With a knife, loosen edges of torte. Let cool in pan on a wire rack. (Torte will sink in center.) Remove pan sides and place torte on a serving platter. Dust with confectioners’ sugar and serve.

NUTRITION: Per serving: 261 calories; 6 g fat ( 2 g sat , 1 g mono ); 53 mg cholesterol; 47 g carbohydrates; 7 g protein;2 g fiber; 220 mg sodium; 129 mg potassium

Passover Spinach Squares (taken from rodale.com)
Use these as a delicious and healthy appetizer before the Seder begins!
16 servings (1/2” x ½”)
Active Time: 30 minutes
Total Time: 1 hour 10 minutes

INGREDIENTS:
1 1/2 pounds fresh spinach, stemmed and washed
1 1/2 teaspoons canola oil
1 leek, (white part only), thinly sliced
2 cloves garlic, minced
2 teaspoons lemon juice
3/4 teaspoon dried oregano
1/8 teaspoon ground black pepper
3 egg whites

PREPARATION:
1. Preheat the oven to 350°F. Coat an 8″ x 8″ no-stick baking dish with pareve no-stick spray and set aside.

2. In a large pot, bring a small amount of water to a boil. Add the spinach, cover and cook over medium heat for 5 minutes, or until the spinach is wilted. Squeeze the spinach dry, chop and place in a large bowl.

3. In a small no-stick skillet over low heat, warm the oil. Add the leeks and garlic. Saute for 10 minutes, or until tender but not browned. Add the leek mixture to the bowl with the spinach. Stir in the lemon juice, oregano and pepper.

4. In another clean large bowl, using an electric mixer, beat the egg whites until foamy. Fold into the spinach mixture.

5. Pour the mixture into the prepared pan and bake for 35 minutes, or until set. Remove from the oven and set aside to cool slightly. Cut into 16 squares and serve warm.

NUTRITION: Per serving: 21.3 calories; .6g fat; .1g saturated fat; 0 mg cholesterol; 45.2 mg sodium; 2.6 g carbohydrate; .5 g sugar; 1.1g fiber; 2g protein   (pic: vocalpoint.com)

Healthy Matzo Ball Soup Recipe (taken from eatingwell.com)
This healthy take on a Passover tradition is sure to give you everything you want from original matzo ball soup with less calories, fat and more vegetables (pic: hungrygerald.com)
8 servings, 1 1/4 cups each
Active Time: 45 minutes
Total Time: 1 3/4 hours

INGREDIENTS
2 large eggs
1 large egg white
1/2 teaspoon salt
3/4 cup matzo meal, (see Shopping Tip)
1 tablespoon canola oil
3 tablespoons cold water
8 cups reduced-sodium chicken broth
2 parsnips, peeled and chopped
1 large carrot, peeled and chopped
1 onion, chopped
1 cup broccoli florets
1 cup sliced mushrooms
2 tablespoons chopped fresh dill, or parsley

PREPARATION
1. Whisk eggs, egg white and salt in a medium bowl. Whisk in matzo meal, oil and water. Cover and chill for at least 1 hour or overnight.

2. Bring broth to a boil in a large pot. Add parsnips, carrot and onion; reduce the heat to a simmer and cook for 5 minutes.

3. Gently roll level teaspoonfuls of the chilled matzo dough into balls, dropping them into the simmering broth as you work. Cover and cook for 15 minutes. Do not lift the lid: the broth must simmer rapidly to allow the matzo balls to expand properly.

4. Add broccoli and mushrooms and simmer, uncovered, until the broccoli is just tender, 2 to 3 minutes. Ladle into bowls, sprinkle with dill (or parsley) and serve.

TIPS & NOTES
Make Ahead Tip: Prepare through Step 1; cover and refrigerate overnight.
Shopping Tip: Look for matzo meal in the kosher section of the supermarket.

NUTRITION: Per serving: 142 calories; 4 g fat ( 1 g sat , 2 g mono ); 58 mg cholesterol; 20 g carbohydrates; 8 g protein;3 g fiber; 324 mg sodium; 262 mg potassium.

Dilled Chicken Soup with Matzo Balls (taken from Rodale.com)
Here is another delicious and healthy alternative to a Passover classic!
4 Servings (2 matzo balls per serving)
Active Time: 25 minutes
Total Time: 1 hour

INGREDIENTS:
2 eggs
1/2 cup matzo meal
3 tablespoons chopped fresh dill
4 cups chicken broth
1 pound boneless, skinless chicken breasts, cut into 3/4″ pieces
2 carrots, chopped
1 rib celery, chopped
1 onion, chopped
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper

PREPARATION:
1. Using a fork, beat the eggs in a small bowl until frothy. Slowly beat in the matzo meal and 1 tablespoon of the dill. Refrigerate, covered, for at least 10 minutes.

2. In a large saucepan, bring the broth to a boil over high heat. Add the chicken, carrots, celery, onion, salt, and pepper. Reduce the heat to low, cover, and simmer for 13 minutes.

3. Meanwhile, shape the matzo mixture into 8 balls. (For each ball, use about 1 tablespoon of the mixture. Dampen your hands with cold water and roll the mixture into a ball between your palms.)

4. Increase the heat to medium-high and bring the soup to a gentle boil. Drop the matzo balls into the pot. Reduce the heat to low, cover, and simmer for 10 minutes, or until the matzo balls are cooked through. Stir in the remaining 2 tablespoons dill.

NUTRITION: Per serving: 288.6 calories; 5.6g fat; 1.6g saturated fat; 171.5 mg cholesterol; 362 mg sodium; 24g carbohydrates; 4.2g sugar; 2.4g fiber; 36.5g protein

I would like to thank  Mollie Kurshan for writing this article. Mollie has been pursuing her passion for nutrition as an undergraduate at NYU. She will be graduating this spring and has recently been accepted at the New York Presbyterian Hospital Dietetic Internship Program (where I am on staff) – so hopefully she will be writing a lot more blog posts! Congrats to Molly.