BSD
HEALTHY LOW-CARB, LOW-FAT CHANUKAH
Chanukah, like other family and entertaining occasions does not have to mean sabotaging a healthy lifestyle. One of the most important things to always focus on is that it is not only about the food. Chanukah should be a time of enjoyment!
There is a custom to eat fried and dairy foods on Chanukah. This as well does not have to get us off track, as long as we know how to do it. Here are just a few suggestions. We hope you enjoy them and we would love to hear from you!
The recipes listed below follow the traditional use of oil and dairy on Chanukah and the widely accepted accompaniment of applesauce for the latkes. Sour cream is also a great accompaniment to latkes. A nice thick greek yogurt works just as well, without overloading on fat.
Remember that latkes can be made with almost any vegetable. If you want the real potato feel try combining potato with another grated vegetable. Zucchini works best as long as you drain well and squeeze out all the liquid.
The fruit punch and Mulled Wine are wonderful winter drinks for entertaining, and the Cheese Balls are great LITE hors d'oeuvres.
Cauliflower Latkes Pancakes
Cabbage Latkes Pancakes
Fresh and Natural Applesauce
Cheese Balls
Fruit Punch
Mulled Wine
All of the following variations of latkes pancakes can be made into kugels casseroles as well.
Cauliflower Latkes Pancakes
Low Carb, Low Fat / Yield: 16 servings
These low-carb latkes are delicious and satisfying. They&rsquore great to have around when its latke season Chanukah, so that you can avoid munching on high-carb potato latkes.
INGREDIENTS:
2 eggs plus 2 egg whites
1 small onion, peeled
1 2-pound package of frozen cauliflower thawed and drained very well or
1 fresh head, steamed and drained very well
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons olive oil, for frying
non-stick cooking spray
DIRECTIONS
Process eggs and onion using a food processor and knife blade, until chopped well. Add cauliflower, soy or regular flour and seasonings and mix until finely chopped do not over process. Wipe a non-stick frying pan with a paper towel dipped in oil and spray the pan with non-stick cooking spray. Put on medium heat, wait until hot and drop batter by tablespoonfuls into pan. Fry 4-5 minutes until firm and browned on both sides.
Tip for frying EnLITEned latkes:
With each new batch, spray the pan with nonstick cooking spray and/or wipe the pan with oil occasionally, as well. You need to be patient with these pancakes and fry them until they are firm and cooked through, or they will fall apart when flipped.
Variation:
Substitute and/or combine with spinach, broccoli etc. The
Nutrition Facts are almost identical.
Nutrition Facts
Serving size 1 latke
2 oz
60 g
Calories 37
Protein g 2.8
Carbs g 2.5
Fat g 1.8
Sat. Fat g 0.3
Cholesterol mg 21
Sodium mg 72
Calcium mg 28
Fiber g 1
Exchanges: Free vegetable 1 Fat 1/2
Cabbage Latkes Pancakes
Low Carb, Low Fat / Yield: 10-12 servings
2 cups cabbage, finely grated
1 whole egg plus 2 egg whites
1 scallion, chopped see Tip on p. 42
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
1 tablespoon canola oil
Place the cabbage in a 4-cup bowl. With a wooden spoon, mix in the eggs and scallion. Add flour and season to taste.
Using wet hands, form latkes and fry on both sides over medium-high heat. For frying, see Tip in previous recipe.
Nutrition Facts
Serving size 1 latke
2 oz
60 g
Calories 46
Protein g 1.6
Carbs g 2.5
Fat g 2.5
Sat. Fat g 0.4
Cholesterol mg 50
Sodium mg 28
Calcium mg 31
Fiber g 1.5
Exchanges: Free vegetable 1 Fat 1/2
Fresh and Natural Applesauce
Low Carb, Fat Free / Yield: 20 servings
It&rsquos hard to go back to store-bought applesauce after tasting this delicious, refreshing dessert. The trick to this great dish is tea bags. Be daring and try a variety of different flavors.
10 medium Granny Smith apples, peeled and sliced into eighths
juice of half a lemon
dash of salt
1 teaspoon vanilla extract
3-4 flavored tea bags of your choice
water
sugar substitute, optional
Place apples in a 5-quart pot. Add lemon juice, salt, vanilla, tea bags and water, covering not more than half the apples so that the end result will not be too watery. Bring to a boil. Lower heat and simmer until apples are soft. Hand-blend and mash to desired consistency. For additional sweetness, you can add sugar substitute.
Variations:
For crunchy fruit compote:
Bring ingredients to a boil and cook on high heat for 7 minutes. Turn off heat and cover. Let stand overnight. In the morning, put into a jar and refrigerate. This can be frozen in an airtight container.
For strawberry-rhubarb apple compote:
Add 11/2 cups of sliced strawberries and 1 cup of sliced rhubarb to the apples. Rhubarb is quite tart, so add sugar substitute according to taste. Blend well and refrigerate.
For cinnamon applesauce:
Add 1 tablespoon ground cinnamon to blended apples.
For a beautiful crimson color, as well as additional flavor and fiber, add 1-11/2 cups frozen blueberries.
Nutrition Facts
Serving size cup 1/2
2⅔ oz
80 g
Calories 34
Protein g 0.1
Carbs g 8
Fat g 0.2
Sat. Fat g 0
Cholesterol mg 0
Sodium mg 0
Calcium mg 5
Fiber g 0
Exchanges: Fruit ¾
Cheese Balls
Carb Free, Low Fat / Yield: 17 servings
These are lovely for the holiday of Shavuos Pentecost, for anytime entertaining &ndash or just as a nice treat for yourself. A combination of the various garnishes is beautiful, satisfying, filling and low in everything. These can be served with an assortment of fresh-sliced, low-glycemic fruits and vegetables.
INGREDIENTS:
11/2 cups farmer cheese
1/2 cup 5 soft white cheese or low-fat ricotta well-drained
1 cup low-fat finely grated yellow cheese Muenster, cheddar etc.
1/4 cup scallions, minced see Tip on p. 42
1 tablespoon Worcestershire sauce see p. 271 for recipe optional
Non stick cooking spray
Garnishes:
1 tablespoon sweet or sharp paprika
⅓ cup minced dill
⅓ cup minced parsley
⅓ cup roasted nuts, coarsely chopped
⅓ cup roasted sesame seeds
Mix all the ingredients together and refrigerate for 30 minutes.
Wet hands and form the mixture into small balls and place in a pan that has been lined with wax paper and lightly sprayed with non stick spray. Refrigerate till firm. Roll in any or all of the garnishes see below To make garnishing easy we recommend placing the garnish of choice in a small round dish. Put In one ball at a time and roll around till covered. Refrigerate at least ½ hour before serving.
Serve with whole wheat crackers and/or sliced fruits and vegetables.
Can be stored refrigerated in an airtight container for up to 2 days.
It is not recommended to freeze these since they will become watery and it will change the texture.
Sweet variation:
Omit scallions. Add 1/2 teaspoon vanilla extract and roll in cinnamon.
Variation:
For a Chinese twist, use 1 tablespoon light soy sauce instead of the Worcestershire and roll in minced fresh ginger. Serve with Wasabi sauce and pickled ginger.
Nutrition Facts:
Serving size ball 1
1 oz
30 g
Calories 41
Protein g 5
Carbs g 0.9
Fat g 2
Sat. Fat g 1.2
Cholesterol mg 5
Sodium mg 110
Calcium mg 96
Fiber g 0
Exchanges: Medium-fat protein 1/2
Fruit Punch
Carb Free, Fat Free / Yield: 18 servings, 1 cup each
Call all your health-conscious friends together and even a few non-believers to prove that you can entertain using these recipes and whip up a super, satisfying spread without all the carbs and fat! Begin with this zesty punch.
2 quarts diet ginger-ale
1 quart diet orange soda
1 quart diet raspberry drink
1 orange, sliced paper-thin
1 large lemon, sliced paper thin
1 cup frozen raspberries or blueberries
1 cup sliced frozen strawberries
Mix everything together, except for fruit, in an attractive punch bowl. Add fruit. Serve in punch cups.
Variation:
Place a scoop of strawberry sorbet in each cup of punch and serve immediately.
Note:
The nutrition facts are zero, except for the bit of fruit and if any of the drinks contain sodium.
Mulled Wine
Low Carb, Fat Free / Yield: 8 servings
You won&rsquot find a more relaxing drink for a cold winter night. If you have a fireplace, you can curl up near it and savor a glass of this!
1 bottle Cabernet Sauvignon
1/2-inch piece of cinnamon stick
3-4 whole allspice seeds
3-4 whole cloves
sugar substitute equal to 1/4-1/2 cup sugar
1 long piece of navel orange peel
In a 2-quart pot, combine all ingredients and heat, but do not boil, until liquid is steaming. Cover and let sit for 1 hour off the heat.
Gently reheat to steam again. Strain liquid into a 2-quart thermos bottle. Seal lid tightly. Serve steaming hot.
Nutrition Facts:
Serving size wine glass 1
3⅓ oz
100 g
Calories 79
Protein g 0
Carbs g 1.8
Fat g 0
Sat. Fat g 0
Cholesterol mg 0
Sodium mg 10
Calcium mg 0
Fiber g 0
Exchanges: fat 1 free exchange 1
©Copyright Jewish Diabetes Association. Last updated December 2023