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Healthy Hamantashen and Mishloach Manot


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Purim is one of my favorite Jewish holidays.  My children are counting the days, this year a few extra (thanks to the leap year), because they know that on Purim, I look the other way as bags and boxes of sweets and treats pile up outside our door.  I make the conscious choice to be a practical mom, rather than a determined dietitian, but I do try to include some healthy choices in the gifts I give to others.

If your mishloach manot basket looks like it was sponsored by Hershey’s, perhaps you may want to try something different this year?   We take time contemplating our costumes, why not our gift baskets?

We are obligated to give at least two foods to at least one person.  While time and budget often dictate our choices, and there never seems to  be enough of either, here are a few healthy and kosher substitutions that the kids may even thank you for…

  • Use whole wheat flour, instead of white flour (white whole wheat flour is less noticeable).
  • Substitute dark chocolate with a high cacao content.
  • Replace some junk food with some toys, sports cards, or comic books.

I love the idea of building mishloach manot baskets around a theme.  It gives me some focus and can get really fun.  I am no Martha Stewart, so my friends know better than to expect award-winning craftsmanship, but I try to get points for creativity!  Below you can find some of my favorite themes:

Taste of Israel – Olives, Hummus, Whole Wheat Pita Chips, Zaatar

Spa Surprise – Herbal Tea, Chobani Greek Yogurt, Apple Chips and Granola

Coffee Lovers – Fresh Ground Coffee, Flavored Creamers, Dark Chocolate Covered Espresso Beans

Happy Hour – Mixed Nuts, Light Beer, Whole Grain Pretzels

Roman Holiday – Whole Wheat Pasta, Sauce, Biscotti

Movie Night Light – Air Popped Seasoned Popcorn, Terra Chips, Dried Fruit

Marley Manot – Tropical Fruit Salad, Mini-Bar Imported Rum, Jamaican/Caribbean Spice Rub

PB&J –Natural Peanut Butter, All-Fruit Preserves, Whole Grain Bread

Very Veggie – Vegetable Snack Chips, Low-Calorie Dip, Edamame

Lower East Side – Whole Wheat Bagels with Low Fat Cream Cheese and Packaged Lox

Here are a few recipes to help you create your healthy mishloach manot and for your chance to WIN a case of Chobani Yogurt tell us your favorite flavor hamantashen below!

Whole Wheat Pumpkin Hamantashen

Homemade Granola

Cinnamon Apple Chips

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About Tamar Genger MA, RD


Tamar lives in New York and is the mother of three amazing children, a Registered Dietitian, professor of Nutrition, and as you can probably guess, a foodie! Tamar loves to travel with her family and visits kosher restaurants wherever she goes. Although she loves the sights, she spends more time talking about the restaurants and food she ate! As a mom and a nutritionist, Tamar tries to balance her passion for healthy cooking with her insatiable desire for chocolate!




68 Responses to Healthy Hamantashen and Mishloach Manot

  1. avatar says: Jordan

    apricot is THE best.

  2. avatar says: Sarah

    I know some may find this odd, but I think there is nothing better than a prune Hamantashin with a orange essence dough.

  3. id try the jelly. lol

  4. avatar says: Rella

    I know a lot of people think it’s gross, but I love mun (poppyseed) filled hamentashen!

  5. avatar says: Richard

    Cherry, or Chocolate Chip

  6. avatar says: Dianne

    Poppy seed – subtle, delicious.

  7. avatar says: Donyel

    Strawberry all the way.

  8. avatar says: G6

    Lemon/Lime – my new favorite!!!!! (It used to be apricot)
    Oh, and I LOVE Chobani :D

  9. chocolate filled & poppy too!!
    & chobani yogurts ROCK :) !!

  10. avatar says: Diana

    I might be one of the few who actually loves Prune. I also like poppy and also apricot.

  11. avatar says: Pam clark

    Prune definately. Brings back memories of childhood

  12. avatar says: Amber

    Apricot is my favorite!

  13. Poppy, of course. Really – no other filling compares. I don’t know what everyone else is talking about.

  14. avatar says: T. Lawson

    Whole Wheat Pumpkin Hamantashen

  15. avatar says: Melissa D

    Poppy is my all-time favorite!

  16. PRUNE PRUNE PRUNE Hamantashen!!!!!!!

  17. avatar says: jolene

    raspberry is my favorite

  18. Prune is my favorite.

  19. avatar says: Becky

    It’s all about poppy for me.

  20. Fermentation Rules

  21. Not typical, but my fave: Strawberry

  22. I am a strawberry person but also like lemon!

  23. avatar says: Yosefa

    I’m planning to make pizza hamentashen with whole wheat flour to make pizza dough, and fold tomatoes and seasoning into the middle in a hamentashen shape.

  24. Lemon or Strawberry.

  25. avatar says: anna t.

    Pineapple would be my choice.

  26. avatar says: April

    Definitely the Whole Wheat Pumpkin!

  27. avatar says: Carrie K

    I’d choose Raspberry…yum.

  28. avatar says: Julie L

    Raspberry Jam for me :)
    thanks for the giveaway

  29. Raspberry- it has always been my favorite! :)

  30. I heart Raspberry!

  31. avatar says: Erin

    Definitely poppyseed!

  32. My favorite would be Lemon/Poppyseed

  33. avatar says: Chrysa

    I like apricot

  34. avatar says: skyxsky27

    Lemon poppyseed as I so love anything poppyseed

  35. avatar says: Ronald R

    It’s prune baby…prune all the way!

  36. Strawberry/chocolate or cherry/chocolate. both take me back

  37. avatar says: Pat

    Poppy is the winning flavor at our house.

  38. avatar says: PamS.

    Apricot is my all time fav! Raspberry is a close second especially if choclate is drizzled over it!

  39. avatar says: amie d

    I like poppy seed, lemon, strawberry, chocolate… ok I don’t think there is any 1 flavor I don’t like :)
    (and I LOVE Chobani)Thanks!

  40. avatar says: Gitti

    Mmmm blueberry…! Recently tried chobani yogurt for the first time & it’s really good!

  41. avatar says: Pamela S

    I think the Pumpkin Whole Wheat sounds yummy!!! Thanks.

  42. avatar says: Betty C

    Apricot, strawberry too.

  43. avatar says: kimbly

    I love apricot and or nuts

  44. avatar says: brian e.

    Thanks for the giveaway…apricot !!!

  45. avatar says: Marco

    I love pumpkin the best…whole wheat makes it even better/healthier.

  46. avatar says: admin

    Love all the amazing comments, I never thought of some of these flavors, I hope some of you will post your recipes so we can all try them. The contest is now over, but stay tuned our next contest will be announced on Facebook today.

  47. avatar says: minda

    mohn for Purim.

    otherwise, just had a dulce de leche.it just needed a kicker of espresso

  48. avatar says: merdsr

    Good old fashion Prune. My grandmother made the best – cooking her own prunes with the perfect amount of lemon juice & raisins added to it. I can still taste them now.

  49. avatar says: bedz

    I love good quality apricot and raspberry, but last year I tasted amazing chocolate ones!

  50. avatar says: dlh

    Apricot. Only apricot. The tartness of the filling balances out the sweetness of the cookie!

  51. avatar says: Ziporahs

    Poppy seed, of course also, lekvar

  52. I love apricot or chocolate chip!

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