By Shana Meckler, MS, RD
Passover, the holiday commemorating the Israelites’ exodus from Egypt, often sparks anxiety in many of my clients. A time that should be celebrated for eight days becomes a holiday filled with woes, particularly related to food and nutrition. Allow me, an observant registered dietitian, to take those woes and turn them into wins by planning your shopping and cooking for the holiday.
Make the foods of Passover work for you. Consider it an eight-day cleanse of all things leavened, from both a religious and health perspective. Read on if you want to know how I do it in my house.
Rule 1: Forget all the hype surrounding “Passover” foods and products. First off, they are overpriced versions of potato starch and sugar. They provide no nutritional value, and you can survive a whole year without them, so why do you need them over these seven days? I’m talking about kosher for Passover cakes, cookies, candies, crackers, etc.
Rule 2: Plan meals to minimize food waste and reduce anxiety about what you will eat over the eight-day holiday. Be sure to shop for staples so you’re stocked up on items.
Rule 3: Matzah is NOT the enemy. If you eat bread during the year, then matzah is similar! Sure, it’s refined white flour, but you could purchase a whole-wheat matzah for a more fibrous and whole grain option. One board of matzah contains 120 calories, 27 grams of carbs, 1 gram of fiber, and 3 grams of protein. Its whole-wheat counterpart contains 110 calories, 21 grams of carbs, 3 grams of fiber, and 4 grams of protein. Basically, either one you choose is somewhat close to having a sandwich with 2 slices of bread (calorie and carb-wise).
Rule 4: Make those classic holiday dishes but eat them in moderation. Matzah brie is only the enemy if it’s your main dish. Serve it as a side dish to your morning eggs and fruit or make it savory with mushrooms and onions as a “stuffing” side dish to your roast chicken and green salad.
Rule 5: Moderation is key. If you are a guest at someone’s table, politely decline foods that you know you should avoid (e.g., heavily sugared foods if you’re diabetic). Or, if you’re curious, take a small amount to try. At the end of the day, moderation is key, and abstinence is not sustainable.
Rule 6: Enjoy nature’s candy for dessert with sweets like dark chocolate and nuts. Desserts for the endless eating marathon can be light. Avoid the overpriced and high-calorie cake mixes. Opt for beautiful fruit salad or string fruit on kebabs. Serve with a variety of nuts for extra fiber, protein, and good fats. Still need that sweet fix? Choose dark chocolate. It’s a good source of antioxidants and, surprisingly, fiber, too!
Rule 7: Try intermittent fasting during the week of Passover. If you eat late at night, especially on Seder nights, wait 12 hours until your next meal. This will help you control your calorie intake while also allowing your digestive system the rest it needs to work more efficiently.
Rule 8: Stay hydrated. Water and seltzer are the best. Aim for at least eight cups per day. Unsweetened tea and coffee, although dehydrating, are excellent sources of antioxidants, so stick to two cups a day.
Rule 9: Get moving. Holidays can become sedentary with lots of synagogue time and then sitting around the table. Take breaks between meals and socialize outdoors. Invite friends or family to go on an afternoon walk. This movement will help with your digestion as well as your mental health. Aim for at least 30 minutes, five days a week.
Rule 10: Kids will survive. If you can say no to them for pasta and sandwiches for seven days, you can limit the Passover products you feel pressured to buy. Kids are resilient—more than you think. Opt for apple sauce, raisins, dried fruit, yogurt, fruit and nut butter, chocolate, matzah, and cream cheese with cinnamon or jam. Make apple juice or grape juice pops with homemade ice-pop trays. Have a snack-tivity by dipping matzah or fruit (i.e., grapes, blueberries, strawberries) in melted chocolate or yogurt and then freeze them. Perhaps make a high-protein cookie stick snack (recipe below).
Now, what does my menu look like? Here’s an idea for a couple of days:
Day 1:
Breakfast: 2 boiled eggs, salad greens, tomatoes, raspberries with oil and balsamic vinegar, ½ sliced avocado
Lunch: Salad, broiled fish, roasted broccoli, sweet potato wedges
Snack: Apple and almond butter
Dinner: Chicken soup, roasted bone-in turkey breast, riced cauliflower with mushrooms and onions, roasted potato stacks, fruit kebabs and almond butter chocolate chip sticks
Day 2:
Breakfast: 1 slice equivalent of matzah brie topped with almond butter and sliced strawberries, ½ cup Greek yogurt with cinnamon
Lunch: tuna fish stuffed pepper, cut-up melon
Snack: baby carrots and guacamole
Dinner: salad with vinaigrette, grilled chicken breast, quinoa and herb salad, roasted beet “chips,” dark chocolate, and berries
Almond Butter Cookie Sticks
(Adapted from Jamie Geller)
Ingredients:
1 cup almond butter
6 tablespoons pure maple syrup
2 large eggs
1 teaspoon imitation vanilla extract* (or omit)
½ teaspoon baking soda
1 cup chocolate chips
Coarse sea salt, optional topping
*Can replace the imitation vanilla with ½ teaspoon cinnamon powder
Preparation:
- Preheat oven to 350˚F and line 2 baking sheets with parchment paper.
- In a mixing bowl, whisk together the almond butter, maple syrup, eggs, imitation vanilla extract or cinnamon, and baking soda. Fold in the chocolate chips.
- Pour the dough into two long logs on the baking sheet and use a spatula to shape it. The dough will seem flat, but it will puff up! If you want to bake it in an 8×8 tin for thicker cookie sticks, that works, too, but bake for an additional 5 minutes.
- Bake for 15 minutes, then remove from the oven and sprinkle the top with chocolate chips and coarse sea salt. Slice into sticks on the baking sheet and set aside to cool. n
Shana Meckler is a private practice registered dietitian in South Florida. She does virtual private counseling and meal planning through her private practice, Something Nutritious. She can be reached at SomethingNutritious.com.
