Take Very Good
Care of YourselvesDeuteronomy 4:15

BS'D

IT SEEMS TO BE A GIVEN THAT PESACH/PASSOVER COOKING HAS TO BE LOADED WITH FAT AND CARBS--- WE HAVE PROVEN THAT THAT IS FICTION NOT FACT! HERE ARE SOME TIPS TO HELP YOU CUT A LOT OF THE FAT AND MORE!

Excerpt from EnLITEned Kosher Cooking

HIGH-FAT PRODUCT: LOWER FAT CHOICE

Baking chocolate: A combination of cocoa and oil reduces the fat (1 oz. baking chocolate = 3 Tbsp. cocoa + 1 Tbsp. oil).

Butter, margarine, or oil for baking: Cut the fat and sugar called for in the recipe by1/31/2. Try replacing all or part of the fat and sugar with sugar- free (well-blended) natural applesauce.

Butter, margarine, or oil for cooking: Combine monounsaturated oil with non-stick cooking spray and/or add broth or water for sauting or stir-frying (you will see this in all our recipes).

Cream cheese for spreading: Whipped, light cream cheese

Cream cheese for baking: 5%-fat smooth cheeses (drained), light or whipped cream

cheese, farmer and/or low-fat cottage cheese (drained), Neufch?tel and/or part-skim or low-fat ricotta, yogurt cheese or low-fat drained yogurt. These can be used separately or in combination.

Dressings  store-bought are high in fat and carbs: Homemade vinaigrette, olive oil and lemon juice or vinegar, flavored vinegars. Light or low-fat dressings (keep an eye on the sodium).

Eggs: (each egg yolk is 60-80 kcal depending on the size of the egg): Substitute with egg whites

Whole milk: Low-fat milk, skimmed milk, low-fat.

Sour cream: low-fat or light sour cream, yogurt.

Hard cheeses: Grated helps cut the amount: a small amount can go a long way. Choose low-fat versions.

Cutting Calories and Fat

Believe it or not, you can sometimes have your chocolate and eat it too, even if you're watching your weight and/or fat intake. Here are a few ideas for shaving off calories and fat:

Chocoholics can get their fix  plus fiber, iron, and calcium  from a small handful of chocolate-covered nuts instead of a gooey chocolate bar. Calories saved: 160.

Just love that egg yolk and cant pass it up? Swap fried eggs for poached and save a good 50 to 70 calories.

Love egg salad (a Jewish staple for Shabbos in many traditional homes)? Dont take it out  just lighten it up. Using 4 eggs and 4 egg whites for 7 servings will give you a saving of 34 calories per serving (each egg yolk is 60-80 kcal depending on the size of the egg).

You absolutely have to have the flavor of frying in oil? Start using oil sprays. One tablespoon of oil has a whopping 120 funny pictures calories. A 57 second spray wont have more than 35 calories. (1/3 second spray has 0 calories.)

Instead of a board of Matzo and cream cheese use low fat cheese with grated apples, cinnamon and vanilla and a touch of sweetener, Calories saved: Over 100;

Use cucumbers, radishes and/or celery sticks with some garlic, salt and pepper to taste, instead of the apple and youll knock off another 55 calories.

WHEN YOU ARE EXHAUSTED SLEEP DONT EAT!

If you are invited out or staying in a hotel it is sometimes hard to judge portion sizes (one of the greatest pitfalls in weight gain)

Eyeballing Food for Portion Size

Excerpt from EnLITEned Kosher Cooking adapted with permission from Diabetes Cookbook for Dummies by Alan L. Rubin MD[New York: Hungry Minds Inc. 2000]

You may not have a scale for the holiday and/or the opportunity to weigh and measure your portions. Here are some tips to help you get by:

Ø A 1-ounce chunk of meat is the size of a matchbox

Ø A thin slice of meat is the size of a 5 -inch computer disk

Ø 3 ounces of meat is the size of a deck of cards or a computer mouse

Ø A medium-size fruit is the size of a tennis ball

Ø A medium-size potato is the size of a computer mouse

Ø An ounce of hard cheese is the size of a domino or a tube of lipstick

Ø A cup of fruit is the size of a baseball

Ø A cup of broccoli is the size of a light bulb

Ø A  cup (4 Tbsp.) is the size of a golf ball or a large egg

There is a lot more in EnLITENed Kosher Cooking