A Gluten-Free Pesach

By the end of Pesach, I sometimes envy people who eat a very simple diet of matzah, boiled chicken, potatoes and carrots during most of the holiday. But then I realize how boring it would be. I'm much too used to a wide variety of food and new recipes. Besides, my family would rebel if they had to eat boiled chicken all week long!

Fortunately, I'm one of those women who enjoy cooking for Passover. Really now - it's only a week, and there's plenty of fresh produce to choose from. Here in Israel we're lucky to have hormone-free kosher chicken and many varieties of fresh fish. If the weather's still chilly, I make vegetable soups like sweet potato, potato-leek, asparagus and zucchini. In warmer weather I prepare salads with lots of vegetables or fruits (fresh or dried) and nuts.

Special diets can add to the challenge of Pesach cooking, but they shouldn't keep anyone from eating healthy and tasty meals. If you're gluten intolerant (unable to fully digest gluten - a component of wheat, rye, barley and other grains), you'll have to forgo matzah balls as well as baked goods and kugels made with matzah meal. Forget most of those store-bought cakes and cookies. (Here are two gluten-free cookie recipes from my blog.) 

Passover noodles and soup almonds made with potato starch are usually fine for a gluten-free diet, but check labels carefully. Many macaroons are made without matzah or cake meal, and they should be allright as well.

What about matzah? That's certainly a challenge if you can't eat gluten. For the seder, try gluten-free oat matzah. Very expensive, but as far as I know, they are the only ones acceptable for fulfilling the mitzvah of eating matzah at the seder.

After the seder, I suggest Gluten Free Matzo - an Israeli product produced by the Yehuda company. It's made from tapioca and potato starch, palm oil (not great, but you're only eating it once a year), egg yolks and honey. I gave out samples to several people - some gluten-intolerant, others not. Everyone found them crisp, flaky and very tasty. In fact, their taste is closer to potato chips than regular wheat matzah. They are certified Gluten-Free and O-U parve. (The brachah is "shehakol".) If you can't find them locally, order them on line at GlutenFreeMatzo.com. Use their code GFM979 to receive a free box of matzah with your order.

Gluten Free or not, enjoy a happy, healthy and kosher Pesach!

Passover Banana Coffee Cake (Parve)

This recipe is healthier than the original in several ways: I reduced the amount of sugar and fat by cutting the amount of streusel topping in half. I added walnuts for fiber and heart-healthy fats. Instead of margarine or butter, I substituted liquid oil (mild olive oil, canola or walnut oil) Given the sweetness of bananas, I used less sugar in the cake itself.

Streusel Topping

¼ cup brown sugar

¼ cup matzah meal

½ cup chopped walnuts

½ teaspoon cinnamon

2 tablespoons oil

Cake

6 large eggs, separated

½ cup white sugar, divided

4 large ripe bananas

2 teaspoons vanilla extract (or 2 packages vanilla sugar)

½ teaspoon salt

½ cup matzah meal

½ cup potato starch

13 x 9 inch (33 x 23 cm) baking pan

Preheat the oven to 325 F (165 C). Oil the baking pan or line the bottom with parchment paper.

In a small bowl, stir together all of the topping ingredients.

Using a food processor, process the yolks with ¼ cup of sugar until they're thick and pale. Slice the bananas and add them to the yolk mixture along with the vanilla, salt, matzah meal and potato starch. Blend until smooth and transfer to a mixing bowl.

Beat the egg whites with an electric mixer until they form soft peaks. Gradually add the remaining ¼ cup of sugar, beating until the whites hold stiff peaks. Fold ¼ of the meringue into the banana mixture to lighten it. Gently fold the rest of the meringue into the batter. Pour the batter into the prepared pan, smooth the top and sprinkle with the streusel.

Bake for 30-35 minutes, until a toothpick comes out clean. Cool on a cake rack. 

Chag Sameach V'Kasher to Everyone!

My 5771 Dietary Guidelines

The US Department of Agriculture (USDA) recently published their 2010 Dietary Guidelines for Americans.  These guidelines, revised every five years, are vague. They advise us to "eat less salt, trans fat and sugar" and "eat more whole grains, dairy products, fruits and vegetables".  

Why can't the USDA be more specific? Why, for instance, do they not come right out and say: "Don't drink soda pop and don't eat fatty meat"? 

It has to do with conflict of interest.

The root of the problem is that the USDA is a "bi-polar" agency. While it's mandated to encourage healthy eating, it's also mandated to promote American food industries, regardless of the type of food they produce. So any dietary guidelines it publishes must not be overly offensive to industry lobbyists, such as the influential meat and sugar lobbies.

I'm not indebted to the food industry, either in the US or here in Israel. (When Coca Cola sent promotional coupons to Israeli dietitians, mine went straight into the recycling bin.)  With that in mind, I offer you my straightforward and simplified dietary guidelines,  including what to eat and what not to eat this Passover.

5771 Dietary Guidelines

Do:

Eat home-cooked food

Eat plenty of colorful vegetables and fruits every day

Choose whole grains instead of processed grains

Use olive and canola oil

Drink water

Eat fish, poultry and low-fat dairy foods

Eat real food

Don't:

Rely on catered, take-out or restaurant food for most of your meals

Buy commercial baked goods high in sugar and saturated fat

Eat highly processed foods

Drink soft drinks

Eat fatty meat

Eat foods that contain trans fat

Passover Guidelines

Pesach presents its own set of dietary challenges. Eating whole grains is the hardest, unless you eat quinoa or kitniot. But there's still plenty you can do to eat right during Passover.

Stay away from highly processed Passover food

Eat fruit for dessert instead of candy, cookies and cake. When the occasion calls for a cake, bake your own using nuts, fruit and eggs. (Try the recipe for Banana Coffee Cake in my next blog.) Reduce the amount of sugar called for in your recipe by at least a quarter. Stay away from cake mixes and store-bought baked goods. Most of them are high in sugar and trans fat.

Drink water. Just because Coke is kosher-for-Passover, you don't have to buy it.

Use olive oil as your cooking, baking and salad oil during Pesach.

Make your own matzah balls instead of using a mix. It will only take a little longer, but you'll be getting a lot less salt.

Spread matzah with mashed avocado, fruit-only jam or low-fat soft white cheese instead of margarine or butter. Go easy on the matzah altogether.

Snack on fresh and dried fruits, vegetables, nuts and low-fat yogurt and cheese.

Plan holiday meals using lots of vegetables (think soup, salad and vegetable-based main courses); Serve a small amount of low-fat protein, like chicken, turkey and fish and go easy on the potatoes, knaidlach, kugels and matzah.

Eat real, home-cooked food!

Pre-Pesach Leftovers: Turn (some of) them into Granola Bars

After Purim, many of us start thinking about Pesach. I'm not the "Spring Cleaning" type, but I have started going through my pantry and refrigerator. I actually enjoy the challenge of using up leftovers. I just tried this recipe, using some of my own leftovers. I'm not a big granola bar fan, but these are yummy. Soft, not too sweet and certainly healthier than most anything you can buy. And ...they don't even need to be baked. Just mix, refrigerate and cut them up!

There's plenty of room for variations: Use any chopped dried fruit instead of raisins; or peanut butter chips instead of chocolate chips; Double or halve the recipe.

No-Bake Granola Bars

1 cup granola (homemade or store bought)

½ cup raw oatmeal (regular or quick-cooking)

½ cup chocolate chips or raisins

¼ cup finely chopped walnuts or almonds

¼ cup honey or date syrup (silan)

1 cup natural peanut butter (smooth or chunky)

Mix granola, oatmeal chocolate chips and walnuts in a bowl. Stir in the honey and peanut butter. Mix well. Spray an 8-inch (20-cm) square baking pan with non-stick spray. Spread the mixture evenly in the pan and refrigerate for an hour or so.

Turn the pan upside down on a cutting board and cut into bars or squares. Wrap each bar in plastic wrap and refrigerate until you're ready for a little snack.

Passover Dreaming

Next Year .... Pesach Robots!

Wishing Everyone a Happy, Healthy

and Kosher Pesach!

An Easy Soup for Pesach

Carrot Soup (Parve)

Braise some carrots with oil and sugar. Add water and cook. This simple soup is easy to put together during the busy week of Pesach. For an interesting variation, substitute a cup of orange juice for water. Chopped parsley makes a nice garnish.

2 pounds (1 kilo) carrots, peeled and sliced

1 cup water

2 tablespoons vegetable or olive oil

1 ½ teaspoons sugar

Salt and freshly ground pepper to taste

8 cups water

Put the carrots, 1 cup of water, oil, sugar, salt and pepper in a large pan. Cook on high heat until the mixture boils. Reduce the heat, cover and cook for 5 minutes.

Uncover the pan and cook over medium-high heat, until the water evaporates and the carrots are tender. Cook the carrots, stirring occasionally, until they're glazed. It's alright if they brown just a little.

Add the rest of the water and bring to a boil. Lower the heat and cook covered for 10-15 minutes, until the carrots are completely soft.

Puree the soup with an immersion blender.

6-8 servings

Pesach Cookies

Here are two of my favorite Passover cookie recipes. Gorgeous, delicious and full of healthy almonds.

Sienna Macaroons (Parve)

Plan ahead before you make these cookies, as they need to sit overnight (or 8-10 hours) before baking.

2 ¼ cups blanched almonds

¾ cup sugar, divided

2 egg whites

Pinch of salt

2 teaspoons lemon zest

½ teaspoon vanilla extract (or 1 packet vanilla sugar)

½ teaspoon almond extract (optional)

Powdered sugar

Put the almonds in the bowl of a food processor with 2 tablespoons of the sugar. Process until finely ground. Set aside.

With an electric mixer, beat the egg whites and salt until they are stiff and dry. Gradually beat in the remaining sugar.

Fold in the lemon zest, vanilla and almond extracts. Add the ground almonds and mix well. The mixture should be firm.

Put some powdered sugar in a shallow bowl. Coat your hands with the sugar and shape the dough into small diamonds (about 1 x 1 ½ inches; 2.5 x 4 cm). Use the powdered sugar to keep the dough from sticking to your hands.

Place the cookies on parchment-lined baking trays. Let them sit at room temperature overnight, or about 8 to 10 hours.

Preheat the oven to 250 F (120 C). Bake the cookies for 20-30 minutes, until they are slightly golden and cracked. Cool them completely on a baking rack. Dust them with powdered sugar before serving.

Makes about 36 cookies

Faux Florentine Cookies (Parve)

2 ¾ cups sliced almonds

1 cup powdered sugar

2 egg whites

Finely grated zest of one orange

Parve chocolate (optional)

Preheat the oven to 300 F (150 C). Line two baking sheets with parchment paper and spray the paper with non-stick baking spray.

In a medium size bowl, gently combine the almonds, sugar, egg whites and orange zest.

Drop scant tablespoons of the mixture on the baking sheets, leaving plenty of space between each one. Dip your fingers in water and flatten each cookie into a very thin disc. It should be as flat as possible, but still cohesive. Each cookie will be about 2 ½ inches (6 cm) wide.

Bake for about 10 minutes, until lightly browned. Cool completely before carefully removing each cookie with a spatula.

For chocolate coated cookies, gently melt the chocolate in a double boiler or microwave. Brush one side of each cooled cookie with the warm chocolate. Cool them on a rack, chocolate side up, until the chocolate hardens.

Store these cookies in an air-tight container.

Makes about 40 small cookies

Acupuncture Counters the Effects of Eating Too Much Matzah

This according to an email promotion I recently received.

I'm not against acupuncture. Our Tai Chi instructor is an accomplished practitioner of Chinese medicine and has had excellent results treating a variety of ailments with acupuncture. He's successfully stuck needles into me and my husband.

Would I ask him to help us deal with constipation and stomach discomfort brought on by eating too much matzah? Probably not. Because I'd try not to eat too much matzah in the first place.

Sure, there's the minimum requirement for the Seder. But that's just one night. (OK, two if you're not fortunate enough to live in Israel.) There's no mitzvah to eat matzah with every meal. Pesach meals don't all need to include matzah kugel, matzah brei, matzah pancakes, minas and matzah balls.

Just like I don't eat bread at every meal during the year, I don't eat matzah at every meal during Pesach. Who needs all those constipating carbohydrates?

My other strategy is to load up on high fiber vegetables and fruits – vegetables in salads, sides and main courses. Vegetables added to kugels, pancakes, minas and matzah brei. (Try matzah brei with asparagus and sautéed onions for a special treat.)

Instead of cookies, cakes and even more (chocolate-covered) matzah, serve fruit. Fresh, cooked or dried, fruit is great for breakfast, dessert and snacking.

Are you eating matzah in the form of matzah-meal laden baked goods? Switch to macaroons and tortes made with eggs and nuts. Nothing's wrong with a little dark chocolate for dessert either.

For those of you who are comfortable with "non-traditional" medicine, acupuncture can work wonders. But I'd save the needles for now and stick with preventative nutrition during Pesach.

Pesach Shopping

Pesach food is a little slow getting onto the grocery store shelves here. But every day there's something new.

Today I found cooking oils. Fortunately, there was a lot of olive oil – the healthiest choice. They also had canola oil, which some people consider kitniyot. Kosher l'Pesach avocado oil (delicious, healthy and expensive) is also available this year.

Then I saw something else – palm oil.

Years ago, highly saturated palm oil, palm kernel oil and coconut oil were used extensively in commercial baking. When health professionals and the public finally influenced a change, industry switched to hydrogenated oils, which turned out to be full of unhealthy trans fat.

Now that trans fat is out, manufacturers are back to using palm and coconut oil. It's true – they have 0% trans fat. But they are highly saturated and can raise blood cholesterol levels.

The National Heart, Lung, and Blood Institute warns that the "high content of saturated fat... in... palm kernel oil, palm oil, coconut oil, and cocoa butter" puts people at risk for heart attack or stroke. The World Health Organization states that there is "convincing evidence" that palmitic acid (found in palm oil) increases the risk of heart disease.

That's reason enough to skip palm oil this Pesach and choose heart-healthy olive, walnut or canola oil instead.

Dust Is Not Chametz!

Seems logical, right?

In Beer Sheva we know from experience.  Here in the desert we inevitably get a dust storm before Pesach – just as we've finished our major cleaning. (The photo is of an actual dust storm approaching Beer Sheva.)

Don't let yourself get caught up in "spring cleaning" mode. Of course we all want a clean house, but the whole idea at Pesach is to eliminate chametz.

While you're getting rid of bread crumbs, take a moment to think about the spiritual dimension of Pesach cleaning. Judaism teaches that spirituality comes from the holiness hidden within the mundane. Including the mundane chore of cleaning.

So ridding your house of chametz might also mean trying to rid yourself of unwanted habits and behaviors. 

And there's the comparison of chametz (bread made fluffy with air) to a bloated ego:  self-importance that's nothing more than hot air. Cleaning for chametz reminds us that we all could use a little "inner cleaning" of the soul.

With best wishes to all of my readers for a happy, healthy and relaxing Pesach!

 

 

Braised Carrots and Fennel for Pesach

These vegetable recipes use a technique called braising – first you sauté the vegetables in oil and then add a small amount of liquid to finish the cooking. The result is a crisp-cooked vegetable in a flavorful sauce.

Sweet and Sour Braised Carrots (Parve)

This recipe (and the fennel recipe that follows) uses a technique called braising – first sauté the vegetables in oil and then add a small amount of liquid to finish the cooking. The result is a crisp-cooked vegetable in a flavorful sauce.

2 tablespoons olive oil

2 pounds (1 kilo) carrots, sliced diagonally

1/8 teaspoon ground cinnamon

¼ cup unsweetened grape juice

2 tablespoons red wine vinegar

½ cup water

¼ teaspoon salt

Freshly ground pepper

Heat the olive oil in a medium-sized saucepan. Add the carrots and cinnamon and cook, stirring occasionally for 5 minutes.

Add the juice, vinegar, water, salt and pepper to the carrots and mix well. Bring to a boil, reduce heat, cover and cook until the carrots are tender, about 20 minutes.

Serves 6-8

Italian-Style Braised Fennel (Parve)

3-4 fennel bulbs

2 tablespoons olive oil

½ cup water

Salt

Freshly ground pepper

Trim the root and stem ends of the fennel. Remove any tough outer leaves. Slice the fennel in half lengthwise, remove the core, and rinse well.

In a large sauté pan, heat the olive oil and then add the fennel in one layer. Cook the fennel until it turns golden brown, turning occasionally. Add the water (it should barely cover the fennel) and salt and pepper to taste. Bring the water to a gentle boil and cook, uncovered, until the fennel is tender and most of the water has evaporated.

Serve warm or at room temperature.

Serves 6 

Passover Cookies and Cake

Here are two Pesach dessert recipes that use heart-healthy nuts.  

Turkish Walnut Cookies (Parve)

2 cups walnut pieces

½ cup sugar

1 egg

¼ teaspoon ground cinnamon

Preheat the oven to 325 F (165 C)

Process all of the ingredients in a food processor until it forms a firm paste.

With wet hands, form the mixture into 1 inch (2.5 cm) balls. Arrange on parchment lined baking sheets. Flatten each ball with your moist fingers.

Bake for 15-20 minutes, until they just begin to brown. Remove them from the baking pan and cool on a wire rack.

Makes about 25-30 cookies

Italian Chocolate Almond Cake (Parve)

If you can’t get kosher-for-Pesach unsweetened chocolate, use dark bittersweet chocolate instead.

1 cup whole almonds (with skin or blanched)

2 ounces (200 grams) unsweetened chocolate, chopped

1 cup sugar, divided

7 egg whites

Pinch of salt

Line the bottom of a 9 “ (23 cm) springform pan with parchment paper. Oil the sides of the pan.

Preheat the oven to 350 F (180 C).

Combine the almonds, chocolate and ½ cup of the sugar in a food processor and pulse until they are finely chopped. (Don’t grind them into a powder.)

Using an electric mixer, beat the egg whites and salt until they form soft moist peaks.  

Gradually add the remaining ½ cup sugar and beat until the mixture is stiff but not dry.

Gradually fold the chocolate and nut mixture into the egg whites, until thoroughly mixed.

Pour the batter into the pan and bake for about 30 minutes, until golden brown and firm. A toothpick inserted into the middle should come out dry.

Cool in the pan on a rack for 10 minutes. Remove the sides of the pan and invert the cake onto a cooling rack. Peel off the parchment paper and let the cake cool completely. Serve with a dusting of powdered sugar or cocoa.

Serves 10-12

Poultry for Passover

Poultry is a tasty and easy low-fat choice year-round and especially during Pesach. Here are two recipes, one for white meat turkey breast and the second for dark meat chicken thighs (פרגיות in Hebrew)

Here in Israel, turkey breast and chicken thighs are sold skinless and boneless - perfect convenience foods!   If you can't get your butcher to skin and bone the poultry, you can use what's available in your area. 

Turkey Breast with Fresh Herbs (Meat)

Lemon juice, olive oil and fresh herbs transform ordinary turkey breast into a very special main course. This would make a great Shabbat Pesach entrée. For a larger crowd, use a whole turkey breast and double the amount of the marinade ingredients. Cold leftovers are also delicious. Just be sure to start the recipe well in advance, as the turkey needs to marinate for 24 hours.

Half a turkey breast, about 2 pounds (1 kilo)

¼ cup fresh parsley leaves

¼ cup fresh mint leaves

¼ cup fresh coriander leaves

1 clove garlic, peeled

¼ cup olive oil

¼ cup fresh lemon juice

½ cup dry white wine

½ teaspoon salt

½ teaspoon freshly ground pepper

Place the turkey breast in a glass or other non-metal container.

Process the rest of the ingredients in a food processor until the mixture is fairly smooth.

Pour the marinade over the turkey. Make sure that it covers all of the turkey.  Cover and refrigerate for 24 hours.

Preheat the oven to 425 F (220 C). Remove the turkey from the marinade and place it on a roasting tray. (Save the marinade for the sauce; see below.) Cook for 20 minutes.  Reduce the oven temperature to 400 F (200 C) and cook until the turkey reaches an internal temperature of 160 F (71C). Let it rest for 10 minutes before slicing.

Pour the marinade into a small saucepan and cook for 15 minutes or until it’s reduced by about half.  Serve with the sliced turkey. 

Serves 8

Lemon-Baked Chicken Thighs with Fennel and Olives (Meat)

Here’s another poultry recipe to start in the evening and cook the next day. Or, you can marinate the chicken early in the day and bake it in the evening.  This recipe is great for Shabbat, as the chicken stays moist and juicy while waiting on the plata or in the oven.

2 pounds (1 kilo) skinless boneless chicken thighs

1 tablespoon lemon zest (1 large lemon)

¼ cup fresh lemon juice (from the same lemon)

¼ cup extra-virgin olive oil

3 cloves garlic, crushed

2 teaspoons dried oregano

1 teaspoon sugar

1 tablespoon extra-virgin olive oil

1 large or 2 small fennel bulbs, cored and thinly sliced

1 large onion, sliced

¾ cup dry white wine

½ cup chicken or vegetable broth

¼ - ½ cup black olives, pitted

Arrange the chicken thighs in a flat glass or ceramic baking dish. 

Mix together the lemon zest, lemon juice, ¼ cup of olive oil, garlic, oregano and sugar. Pour it over the chicken. Turn the chicken pieces over to coat both sides in the marinade. Cover and refrigerate overnight.

When you’re ready to finish cooking the chicken, heat the 1 tablespoon of olive oil in a large skillet. Add the fennel and onion slices and sauté until soft and golden.  Add the wine and broth and cook for a few minutes.

Preheat the oven to 350 F (180 C).

Remove the chicken from the refrigerator and pour the fennel and onion mixture over it. Scatter the olives on top.  Cover with aluminum foil and bake for about 40 minutes, until the chicken is completely cooked.

Serves 8-10

Our Favorite Charoset

Chock full of fresh fruits, dried fruits and nuts, this healthy Turkish-style charoset gets raves from our Seder guests. I prepare a double recipe and use it to spread on matzah during the whole week of Pesach – good for breakfast and snacks too!

1 seedless orange, peeled and cut into eighths

1 apple, peeled, cored and cut into eighths

1 cup dates, pitted and halved

1 cup raisins

½ cup walnut pieces or halves

½ cup almonds

2 tablespoons orange juice

Put all of the ingredients into the bowl of a food processor. Process until the mixture looks like a rather coarse paste. Add more juice if necessary.

Refrigerate to blend the flavors.

Yields: 3 cups

Have it All - Delicious, Healthy and Kosher L' Pesach!

Do you hate feeling heavy and stuffed after the Seder? Are you tired of putting on pounds after a week of overeating? Have you had enough of spending hours in the kitchen during Pesach?

If there’s one holiday that’s especially associated with food – and lots of it, it’s Pesach.

You can enjoy a happy, healthy and delicious holiday with these tips and recipes:

Serve vegetables at every meal. Use vegetables in salads, soups and side dishes. Add vegetables to matzah brei and kugel. Spread mashed avocado on matzah.

Fruit makes a delicious dessert. Serve fresh seasonal fruit, dried or fresh fruit compote and fruit salad instead of cookies and cake.

Eat fish! Fish makes an elegant and easy first or main course. Our favorite Seder menu is fresh poached salmon, roasted potatoes and a green vegetable.

Chicken and turkey are also healthy choices. Cook your chicken soup early, refrigerate it overnight and skim the hardened fat before serving.

Substitute a portion of whole eggs with egg whites in your Passover cooking and baking. Two egg whites are equal in volume to one whole egg.

Use oil rather than margarine for cooking and baking. Extra-virgin olive oil is healthiest. Walnut and peanut oil, if available, are also good choices. Don’t use cottonseed oil, which is high in saturated fat and can contain pesticide residues. Avoid margarine altogether in baking by using recipes based on nuts, like macaroons and nut-based cakes. 

Keep meals easy and light. There’s no need to prepare huge amounts and endless varieties of food – for any holiday! 

Shopping for Pesach

The Pesach display just went up at our neighborhood grocery store. First to hit the shelves were coffee, gefilte fish, soup mix, snacks, candy and packaged cakes. To my surprise, there was a large display of dried fruits and nuts – kosher L’Pesach and on sale.

In the US, Pesach food often comes to market before Purim. And every year the choice gets bigger and bigger. Last year, over 21,000 Passover food items were available in the US.  More than 500 of them were brand new products.

It’s a growing market, with a growing price tag.

With this year’s economic downturn, many of us will be thinking twice before tossing Pesach items into our grocery cart.

There are other reasons to think twice. Many of the highly processed Passover “specialty foods” are high in fat, sugar and salt. They’re high in simple carbohydrates. And they’re loaded with empty calories.

Here are some ways to save money and eat healthier at the same time:

Start by writing a menu. Focus on fish, poultry and seasonal vegetables.

When it comes to packaged foods, stick to the basics: Matzah, matzah meal, nuts, dried fruit, olive oil, spices, coffee, tea, wine, tuna, tomato sauce, dairy products. I keep a list of the Pesach food I buy each year, and adjust it as needed for the following year.

Start shopping early for the basics so you won’t feel rushed or pressured when you get to the store.

Don’t be tempted by fancy packaging and advertising. If you’re not sure about a product, read the ingredient list and nutrition label. It’s always fun to try something new, but do your best to focus on “real” food and skip the junk.

Make a list! After you’ve decided on a menu, write down what you’ll need. Take your list with you to the store and stick to it.

Next on Pesach:  Have it All – Delicious, Healthy and Kosher L’Pesach!

Leftovers

My refrigerator looks rather forlorn now: half a jar of mustard, a spoonful of mayonnaise, leftover rice; a little of this, a little of that.

We’re all in the same boat – trying to make the best of leftovers and piecing together meals before Passover.

But this year I won’t complain about leftovers. I have a new appreciation of my own leftovers when my son told me what the IDF is doing with theirs: The Israeli army is frying up their leftover “loof” – the kosher version of Spam that’s provided to soldiers in the field, and serving it instead of the usual schnitzel. Evidently, loof is not kosher-for-Pesach, and the army is trying to use it up before the holiday.

Yum!

Passover Quiz

Here’s a quick quiz that we can all relate to:

By the end of Passover:

A. I have gained several pounds
B. My stomach is upset
C. I feel totally exhausted
D. None of the above
E. All of the above

If you’re like most of us, you’ve likely checked “E”.

Jews are known as “The People of the Book.” But on Passover, we become “The People of the Cookbook!” Our time is spent in the kitchen and around the table – it’s food, food and more food.

And with an emphasis on eggs, potatoes, sweets and matzah, it’s not surprising that we don’t feel our best by the end of the holiday.

But here’s the good news: It doesn’t have to be this way!

By making some simple changes to your usual Pesach diet, you can eat light, you can eat right, and you can feel better than ever when Pesach is over.

You don’t have to eat matzah at every meal. The mitzvah of eating mitzvah only applies to the Seder. And if regular matzah is upsetting to your digestive system, try whole wheat matzah instead.

Plan your meals around vegetables. Eat a green salad every day. Center your meals on soups, salads and main courses prepared with fresh seasonal vegetables.

Include fish often during Pesach. It’s a healthy low-fat alternative to meat that doesn’t leave you feeling stuffed.

Serve lots of fruit. In addition to fresh seasonal fruit, I like to prepare a simple dried fruit compote to last throughout the holiday. Cook the fruit with a stick of cinnamon or orange slices and there’s no need for added sugar.

Quality not quantity. Most of us tend to prepare way too much food during the holidays. One solution is to estimate reasonable portion sizes and freeze any leftovers for another meal. And if someone is still hungry after dinner, offer fresh fruit.

Be active! Just because it’s a holiday, there’s no reason to sit around the house. During Chol Hamoed, get out and walk, ride bikes, exercise or play ball.

By the end of this Pesach, I hope that we can all answer “D” – “None of the Above” when I re-send this quiz!

PASSOVER MACAROONS

My husband hates macaroons – the canned, overly-sweetened coconut variety that most of us grew up with during Passover.

But a traditional macaroon is something completely different. At its simplest it is a cookie made of ground almonds, sugar and beaten egg whites.

When I prepared real macaroons shortly after we were married, my husband was in shock. He loved them! His very favorite is a version made with pistachios, sugar and a whole egg. The ultimate in simplicity.

Later this week, he’s promised to shell at least a pound of pistachios so I can bake enough of these for our family and friends. Here’s the recipe:


Pistachio Macaroons

1 cup shelled, roasted, salted pistachios
¾ cup sugar
1 large egg

Preheat the oven to 325 degrees Fahrenheit (165 degrees Celsius).

Line a large baking sheet with parchment paper.

Combine the nuts, sugar and egg in a food processor and grind to a coarse paste.

Use a scant tablespoon of batter for each cookie, placing them about 2 inches apart on the baking sheet.

Bake for 12 to 15 minutes, until lightly browned. Cool on the pan for 5 minutes and then remove to a baking rack to cool completely.

Makes approximately 2 dozen