What Foods And Habits Can You PASS-OVER At This Year's Seder?

Passover is in some ways like Thanksgiving…lots of time with family and friends…and lots of eating. This eating typically involves LOTS of heavy, fatty foods. I can recall the Passovers of my youth—tons of matzo, matzo ball soup, meat dishes, kugels with cream cheese and egg type fillings…and let’s not forget the greasy hockey puck style macaroons…chocolate, coconut…yea, by the time you are done eating a feast like that, it is pretty hard not to feel ummm…congested…for days. And let’s face it, no one really likes that feeling. This nutritionist right here has a few tips for those of you who want to enjoy some Passover fare, but would really be okay with PASSING-OVER some of it, or at least making the whole affair a little more…digestible…and healthy.

1.    Matzo—so if you head through the grocery aisles nowadays during Passover season, you will notice a major Matzo revolution. By that I mean whole-wheat, high fiber, spelt, organic, even gluten free! I realize sometimes these do not taste the same as the traditional matzo, but with a little hummus, peanut butter, or whatever you put on them, is it going to make THAT much difference to you? Perhaps make half your intake a healthier matzo, and the other half the regular if you are that skeptical about it.

I can tell you that I have seen some of the high fiber brands with over 6 grams of dietary fiber per matzo. Trust me, you will definitely digest that one. Be careful of matzos that say “thin” or “light” as part of their marketing ploy, because they can be skimping on other areas, like fiber, which if you are looking for a healthier matzo, is something you want.

Ahhhh, the old school favorite!

The new school, highly improved ingredients!!

2     Macaroons—ahh yes, the Passover desserts. A love/hate relationship for me. Macaroons taste good and I am a big fan of the chocolate chip ones. They are small, and if you could really eat just one, that would be great. But chances are when that box (or two) gets opened, you will be eating more than one, and those little guys pack a heavy calorie punch with little to no fiber and lots of saturated fat! Just two of these little guys are 4 grams of saturated fat!! That is a lot for those tiny cookies. I suggest maybe swapping one for the fruit bowl, which will make you more full and keep you regular, or perhaps you could try a brand like Cocoroons, which for one macaroon still has 4 grams of saturated fat, but the ingredients are mostly raw and natural with unrefined sugars and flours. They have so many flavors, it is worth a shot to try them.

3.     Quinoa—I think for some variety, perhaps some quinoa based dishes would work as an alternative to all things matzo? Just a thought. As a reminder, quinoa is gluten free, high in protein and fiber and it is allowed during the Passover season. Just make sure it has the kosher for Passover certification.

4.     Incorporating Fruits and Veggies—this goes without saying in the nutrition world. I think eliminating some of the cookies and candies for strawberries and pineapples would be a smart idea, as would adding some veggie dishes into the mix. Remember, it’s all about balance.

5.     Using Egg Whites--use egg substitutes or egg whites (replace one egg with two egg whites) to offer a healthier option that is much lower in fat and cholesterol. For baked recipes replace one egg with ¼ cup unsweetened applesauce. Using egg whites can also work well in kugels, but not quite so amazing for matzo balls. Eggs in general are beneficial as a whole, just make sure you are not getting too much, because they can sneak their way into many dishes.

6.     Using Unsaturated Oils for Cooking/Baking--if you choose oil in your recipe make sure you are choosing unsaturated oil such as olive or canola oil. Use kosher for Passover vegetable cooking spray or vegetable broth in a non-stick pan when sautéing instead of extra fat (oil, butter, or margarine) to help cut back on fat intake.

This jar used to scare the #$%&* out of me

When people actually take the time to cook/prep gefilte fish, I have learned to like it.

7.     The Scoop on Gefilte Fish—I grew up scared of this stuff, floating around in a jar all scary and gelatinous looking. But as I have gotten older, I have found that a few of my friends who host Shabbat or other holiday dinners make their own and it can be quite tasty. This fish is most popular around Passover, but for some reason, not many people take advantage of it throughout the year, even though it's low in calories and fat, and high in protein. On average, gefilte fish is only around 45 to 50 calories per piece, and each packs the same amount of protein as one ounce of chicken. It also comes in jars marked "low sodium" that contain about 60 milligrams less sodium than regular types (270-330 milligrams). Gefilte fish makes a great lunch or light dinner option. However, when it's served as an appetizer to a multi-course seder, including mountains of sliced brisket and turkey, swap it with a salad or sautéed veggies instead of adding even more protein via this fish dish. 

8.     VERY IMPORTANT…Eating before Seder—it is a really smart idea to eat a small snack or meal before the Seder. Usually the actual meal part doesn’t come into a good hour or two into the Seder, and there is nothing worse than being starving and munching mindlessly on tons of Matzo before the actual dinner is served.

Of course, you can choose to ignore all of this and take this celebration as a time to splurge mindlessly, or you can splurge knowing you will spend extra time in the gym or eat more salads when it is all over. Completely up to you, I just wanted to spread some healthy cheer…Happy Passover to all who celebrate!