Tips for a Healthy, Low-Carb, Low-Fat Hanukkah

Hanukkah, like other holiday celebrations, does not have to mean sabotaging a healthy lifestyle, according to Nechama Cohen, CEO and Founder of the Jewish Diabetes Association in Brooklyn, New York.

“One of the most important things to always focus on is that it’s not only about the food. Hanukkah should be a time of enjoyment!” she reminds us.

“There is a custom to eat fried and dairy foods on Hanukkah. This… does not have to get us off-track, as long as we know how to do it. Below are just a few suggestions. We hope you enjoy them, and we would love to hear from you!” Cohen says.

Healthy Hanukkah recipes

The recipes listed below follow the traditional use of oil and dairy on Hanukkah and the widely accepted accompaniment of applesauce for the latkes. Sour cream is also a great accompaniment to latkes. But 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.

Fruit punch and mulled wine are wonderful winter drinks for entertaining, and cheese balls are great light hors d’oeuvres so we have included recipes for these, as well.

All of the following variations of latkes (pancakes) can be made into kugels (casseroles) as well. Here’s a sample of a “diabetes-friendly” Hanukkah menu.

Cauliflower Latkes (Pancakes)

Low-carb, low-fat / yield: 16 servings

These low-carb latkes are delicious and satisfying. They’re great to have around during Hanukkah, so that you can avoid munching on high-carb potato latkes.

DIRECTIONS:

Chop 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 to 5 minutes until firm and browned on each side.

Tip for frying lighter 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.

One latke contains: 37 calories, 2.8 grams protein, 1.8 g fat, and 2.5 g carbohydrate

DIRECTIONS:

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 each side over medium-high heat.

One latke contains: 46 calories, 1.6 g protein, 0.4 g fat, and 2.5 g carbs

Cheese Balls

Carb-free, low-fat / yield: 17 servings

These are lovely for the holidays or for anytime entertaining – or just as a nice treat for you. 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.

DIRECTIONS:

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. Put in one ball at a time and roll around till covered. Refrigerate at least a half 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.

One ball contains: 41 calories, 5 g protein, 2 g fat , 0.9 carbs

Fruit Punch

Carb-free, fat-free / yield: 18 servings, 1 cup each

These recipes can help you whip up a super, satisfying spread without all the carbs and fat! Begin with this zesty punch.

DIRECTIONS:

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.

Mulled Wine

Low-carb, fat-free / yield: 8 servings

You won’t 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!

DIRECTIONS:

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.

One wine glass contains: 79 calories, 0 protein 0 fat, 1.8 g carbs

Fresh and Natural Applesauce/Compote/Pears

Low-carb, fat-free / yield: 20 servings

It’s 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.

For fruit compote:

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.

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 1-1/2 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 to 1-1/2 cups frozen blueberries.

One half-cup compote contains: 34 calories, 0.1 protein, 0 fat, 8 g carbs

See also, this handy Hanukkah carb chart from our friends at Beyond Type 1.

Big thanks to Nechama Cohen, and we’re wishing you all a happy, healthy Hanukkah!

This content is created for Diabetes Mine, a leading consumer health blog focused on the diabetes community that joined ishonest Media in 2015. The Diabetes Mine team is made up of informed patient advocates who are also trained journalists. We focus on providing content that informs and inspires people affected by diabetes.

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