Healthy & Kosher

One of my favorite things about the Jewish tradition is all of the foods we eat to celebrate each holiday. Having food allergies, however, has made those traditional foods complicated–I’ve been gluten-free for almost three years, and until very recently I had been dairy-free for over ten years.

My food allergies have actually been a blessing in disguise because they forced me to think outside the box, looking across a variety of cultures to discover new and delicious flavors. My Shabbat and holiday tables are frequented by reimagined traditional Jewish foods: Gluten Free Kugels and Cholent to name a few.

Traditional Shavuot foods like blintzes and noodle puddings are problematic if you are gluten- and/or dairy-free, so why not celebrate Shavuot with the delicious fruits, vegetables, and herbs of the summer? Think outside the box this year with a North African Carrot Salad and a Strawberry-Coconut Granita.

North African Carrot Salad

This salad uses a traditional North African dressing called charmoula–a mixture of oil, garlic, citrus, herbs, cumin, and salt. I find that this recipe works best with carrots, because their sweetness is a perfect pairing for the pungent dressing, but boiled, cubed potatoes with a chopped boiled egg would also be delicious. Toasting and then grinding the whole cumin seeds is really the key to this recipe–it gives the dressing a deep, earthy aroma.

Strawberry-Coconut Granita

For me, there is nothing more delicious than a cool, refreshing granita to top off a summer meal. Here I pair strawberries with a little coconut milk and a hint of cinnamon, but if you like this also works great with peaches, pineapple, or even melon.

Now that the weather is warming up we’re all excited to get out there and have some fun in the sun.  For me, it’s not summer without barbecue!  There is nothing I love more than fresh, hot off the grill meat, fish, vegetables, fruit and even garlic bread and focaccia.  In many ways, grilling can be a healthy way to cook your food, maybe even the healthiest since you typically don’t use added fat or oil, but there are some health risks you should be aware of before you light up.

The grilling process can generate chemicals that can be potentially hazardous to your health.  The main culprit is charring.  The flavorful, crispy black crust that forms on grilled food causes the chemical composition of the food to change.  Cooking meat at a high temperatures on a grill (even broiling or frying) can cause the amino acids, sugars and creatine to convert to Heterocyclic Amines (HCSAs) and polycyclic aromatic hydrocarbons (PAHs) when fat drips onto hot coals, creating smoke that can be absorbed by the food.  These compounds have been associated with increased risk of some cancers.

I’m not suggesting you stop grilling or avoid cooking your food at high temperatures.  It is important to know about the apparent risks and minimize them.

So keep these tips in mind when enjoying your summertime barbecue.

• Don’t eat the charred part of the meat.
• Grill at lower temperatures.
• Choose smaller cuts of meat to limit the cooking time.
• Grill fish.  Beef and poultry produce more HCAs because of their high protein and longer grilling time.
• Trim fat to reduce drips that cause flames and more smoke.
• Marinate.  Some research suggests that the antioxidants in wine or beer used as a marinade will help reduce the HCAs.
• Precook your meat in the microwave, slow cooker or oven and then throw on the grill for just a couple of minutes to get some flavor and grill lines.
• Increase your vegetables.  The antioxidants in vegetables may help counteract the damaging effects of the grill.

Now that you are armed with these tips, go ahead and enjoy your grill.

Jamie shares her recipe for a Low Fat Lemon Cheesecake along with other lightened up recipes for this issue of the magazine.  Here are some more classics remade into lighter versions by Jamie Geller.

Light Pasta Alfredo

Whole Wheat Tuna Noodle Casserole with Spinach

Deli Roll Pinwheels with Choped Salad

Lite Grilled Cheese with Tomato Chutney and Coleslaw

Vegetable Mac and Cheese and Greens with Pesto Vinaigrette

Vegetable Mac and Cheese with Pesto

I’ve never really thought much about celery and I’m guessing most people feel the same way.  I don’t love it and I don’t hate it.  It’s just celery.  It’s one of those vegetables you keep around to add flavor to soups and stews as part of the mis en place.  I used to buy a bag and it would last six months as I took out the few pieces I need here and there.  I never really liked to snack on it, unless you slather it in peanut butter and call it Ants on a Log, but that’s for kids, isn’t it?

Nutritionally, celery has a healthy supply of vitamins, is low in calories and high in fiber.  Last year, I was at one of Levana’s cooking demos where she made a salad with thinly sliced celery.  It opened my eyes to using celery in ways I had never done before.  I started to stock fresh celery again and add it to many salads, always thinly sliced. I introduced my kids to Ants on a Log one day, but instead of raisins we used dark chocolate chips, they loved it!

I realized all the potential these little stalks of celery had. We could put almost anything in them and why limit yourself to raisins for ants?  That’s when I made these four new variations of Ants on a Log.  I hope this gets you thinking of other great ways to use celery.  Be sure to drop us a note and let us know.

Hummus with Olives is a Mediterranean delight for kids of all ages.  A perfect snack for your kids when they get home from school or as a pass around hors d’ oeuvre.

Cream Cheese and Sun Dried Tomatoes or Fire Ants on a White log was my favorite.  The mixture of flavors was so good, I might start eating it for breakfast!  BTW, I used a non-dairy cream cheese in this and you can’t tell the difference.

Almond Butter and Craisins – okay, this one is almost like the original but  little fancier and tastes even better to me.

Guacamole and Black Beans (or any beans) – the perfect starter to any Mexican meal.  If you are trying to cut back on carbs and tortilla chips, this is for you.

For years, dietitians have been encouraging a diet filled with whole grains.  After all, whole grains may lower the risk of diabetes, heart disease, cancer and obesity.  I know it’s easier said than done. French bread and focaccia are so delicious and nearly impossible to find whole wheat.  What’s a foodie to do? Although a diet rich in wheat flour is probably best, it’s just not realistic for most of us.  It’s important to choose your battles and when it comes to pasta, it’s a fight worth having.

Vegetable Mac and Cheese and Greens with Pesto Vinaigrette

Most people eat store bought boxed pasta at least once per week.  Many kids take leftovers of noodles and eat macaroni and cheese a few times a week at school or back home.  It’s a quick easy meal that you might even be able to sneak in some broccoli and spinach, without too much of a fuss.

Whole Wheat Tuna Casserole

One easy way to use your noodle is to make it whole grain. Especially when covered in sauce, no one will even notice.  If you haven’t tasted whole wheat pasta in the past few years, it’s time to give it another shot.   Whole wheat pasta has come a long way in taste, texture and even nutrition. Check out Victoria’s taste test for some guidance or head to a gourmet market where you might find some fancy Italian brands.  I happen to like Garofalo for ziti, it has great flavor and texture.

Whole Wheat Spinach Lasagna

Whole-grain pastas (from whole wheat to spelt to einkorn) are increasingly available in supermarkets and even restaurants.  Use the Whole Grains Council stamp for Good Source of whole grains (offering a half-serving of whole grain per portion), Excellent Source (a full serving of whole grain), or 100% Whole Grain/Excellent Source (a full serving with no refined grains) to help find the pasta with maximum benefit.  At least choose a pasta that lists a whole grain first in the ingredients.

Whole-Wheat Bow Tie Pasta With Puttanesca Sauce

If whole grain pasta still seems too grainy, try thinner and smaller shapes, where the texture is much less noticeable.  You can find whole wheat angel hair, whole wheat couscous, and whole wheat orzo.   And don’t forget specialty pastas, like Barilla Plus, made from multiple whole grains, resulting in a high protein, fiber-filled product that you can enjoy guilt-free anytime of  the day.

Try these Whole Wheat pasta recipes with such flavorful sauce, no one will notice the color of the pasta.

Vegetable Mac and Cheese

Whole Wheat Tuna Noodle Casserole

Whole Wheat Spinach Lasagna

Whole Wheat Bow Tie Pasta With Putanesca

Whole Wheat Israeli Couscous

“My family has no problem eating brown rice versus white, but when it comes to whole grain pasta, their palates aren’t exactly tickled” says Victoria Dwek.  Victoria made her family’s favorite pasta dishes, substituting different whole grain pastas each time to find a favorite.  Did her picky eaters find the fare appealing?

Here they are from most liked to least.

Barilla Whole Grain Thin Spaghetti ($1.09) Made with Asian Flavors -  “The sauce was dark – so they didn’t even know they were eating whole wheat.  And I forgot too!”  Sweet and Sour Asian Noodles

De Cecco Whole Wheat Linguine ($1.49) Made with Alfredo Sauce – “This was the favorite of the evening…my children asked for it for lunch the next day.”

Ronzoni Healthy Harvest Penne ($1.49) Made with Vodka Sauce – “Another good one – we liked the whole grain as much as the multigrain.”

Barilla Plus Penne ($1.49) Made with Vodka Sauce – “My children ate two bowls each – my husband asked when he could have white pasta again.”

Debole Multigrain Spaghetti ($2.59 for 8 ounces) Made with Alfredo Sauce – “‘Are we your guinea pigs?’ they said.  The Debole was edible, but not popular.”

Ezekiel Sprouted Grain Fettucine ($4.69) Made with Alfredo Sauce – “I threw this out – it might be the ‘healthiest’, but I felt like a mean mom for making them taste it.”

The Verdict

“I’ve learned if you want your family to enjoy whole wheat, you have to start the young (the only brand my two-year-old wouldn’t eat was the Ezekiel, but my husband complained throughout).  In the taste tests, it seems the whole grain pastas might have cramped the style of the cream sauce dishes – but worked find in the parve recipes I prepared.  Lastly-higher price didn’t mean better taste.  We enjoyed the pasta aisle brands much more than the health food section brands.  What’s a mom to do? For me, I’ll be mixing it up to try to keep the whole crew happy – and healthy” – Victoria

Source: May/June Shavuos issue of Joy of Kosher with Jamie Geller

I seem to be hearing a lot lately about the “The Paleolithic Diet” and since it is popping up everywhere I thought you might want to know what it’s all about.  This diet is sometimes called the caveman diet, stone age diet, or hunter-gatherer diet.  It is a modern diet plan based on the presumed prehistoric diet including plants, animals and lack of grains in the era not long after the dinosaurs roamed the earth.  The Paleo diet was first popularized in the mid-1970s and has had a recent comeback with a slew of new books published over the past couple of years.

The basic premise is to emulate the way our ancient ancestors ate back when there was no such thing as obesity, cancer, cardiovascular or autoimmune diseases.  The diet includes meat, fish, fowl, vegetables, fruits, roots, tubers and nuts and excludes grains, legumes and dairy.  However there are a few different approaches ranging from very low carbohydrate to a more moderate and balanced approach.  Experts argue on the efficacy and safety of this diet.

One of the biggest changes to the way we eat was the industrial revolution.  Increase in consumption of fast food and processed high salt and sugar foods have dominated our diets ever since.  The Paleo diet recommends avoiding processed food and limiting sugar.  The Paelo diet, as compared to the average American diet, is lower in energy dense foods, allowing people to feel full with less calories.  It is high in fish, fruits and vegetables and a great source of micronutrients, vitamins and minerals.  Despite the low carbohydrate nature of the diet, it’s fiber content is high from the fruits and vegetables and it’s low in sodium.  When you eliminate processed food it is easy to lower your salt intake.

If you are considering going Paleo, you should be aware that the diet is restrictive and hard to stick to, especially when there is no scientific evidence about its purported benefits.  You will likely lose weight at first, restrictions help limit the amount of calories.  For the long term, make sure you are getting enough calcium, exercise regularly and check periodically with your physician to make sure you are getting what your body needs.

For some different approaches to the Paleo diet, see:

http://www.dansplan.com/blog/787-five-slightly-different-flavors-of-the-paleo-diet

Only a few days until Yom Ha’atzmaut (Israeli Independence Day) and it got me thinking about those amazing Israeli breakfasts of fresh cucumbers and tomatoes, cheeses and yogurts and fresh squeezed juices, one of the highlights of any trip to Israel.  America can learn a thing or two from our Israeli friends.   Traditional Israeli cuisine falls within the Mediteranean diet that is well known for its many heart healthy benefits.

Tri-Colored Hummus

In Israel, people eat lots of fruits and vegetables, whole grains, fish and very little meat.  Most of the fat comes from olives, healthy oil, nuts and avocados.  Hummus, made of chickpeas, tahini , lemon juice, garlic and olive oil offers a nice balance of protein and carbohydrates and includes plenty of fiber.  It is easy to find in the United States with popular brands like Sabra and Tribe available on most grocers’ shelves or really easy to make on your own, like this delicious hummus recipe.  It can be part of any meal, including breakfast.  I was once talking to an Israeli who said he usually didn’t eat hummus for breakfast because it is so filling he wouldn’t be hungry for lunch.  I wouldn’t mind a food that actually kept me full until lunch!

Borekas

Like the rest of the Mediterranean diet, Israeli food is typically low in fat, rich in fish, lean protein, vegetables, fruits and beans.  They also practice portion control.  Israelis know how to use spices, herbs and seeds in place of sodium or fat to provide complex flavor.  Search out Israeli foods like borekas filled with cheese, potatoes or vegetables, Jachnun (baked dough), Labane (a tangy yogurt spread) and Shakshouka (eggs cooked in a zesty tomato and vegetable sauce).

While personally I can eat Israeli for nearly all my meals, I am most inclined to try to eat Israeli food for breakfast.  Chop up some cucumbers, tomatoes and peppers at the beginning of the week and enjoy with eggs, cheese, chickpeas, cottage cheese, yogurt or chummus for a filling, nutritious breakfast that celebrates Israel.  Go easy on the chocolate spread, bamba and bissli and you’ll be absolutely fine!  Happy Birthday Israel!

Fiber is only found in plant based foods.  Beans, grains, vegetables and fruits.  It passes through the body with very little change and so it provides few calories and maintains the health of the digestive tract.

Fiber has been found to lower the risk of cancer, help control blood sugar levels, reduce cholesterol and decrease the risk of heart disease.  Fiber helps to keep you full without adding more calories and so it helps with weight control

There are two different kinds of fiber, soluble and insoluble.

• Soluble fiber can be dissolved in water.  It has benefits on your body’s chemistry lowering blood cholesterol and blood sugar.
• Insoluble fiber is mainly made up of plant cell walls and cannot be dissolved in water, it has a laxative effect.

A balanced diet should contain approximately 25 to 30 grams of fiber a day. The average American eats less than half of that.  Food companies have been trying to “help” and so we have seen fiber pop up in a variety of consumer goods including water, yogurt, snacks, and even artificial sweetener.  Most foods with “added fiber” don’t have the vitamins and minerals and other beneficial nutrients associated with naturally high fiber foods.   The best way to get natural fiber is by choosing whole grains and eating fruits and vegetables.

Here is six easy ways to get 25 grams of fiber every day.

1. Start your day with a smoothie or whole grain cereal with fruit (fresh or frozen have an equal amount of fiber).  1 cup of your favorite berries has between 5 and 8 grams of fiber.
2. Take a midmorning snack of an apple or pear for another 4-5 grams and maybe even an ounce of almonds for 3 more grams.
3. Add some beans to a salad or a soup for lunch — ½ cup lentils or black beans have around 7 grams.   Or you can consider a whole wheat pita sandwich with hummus, cucumbers and tomatoes.  ¼ cup hummus has about 4 grams of fiber.
4. Try an afternoon snack of edamame for 3-5 grams or some whole wheat crackers like Triscuits for 3 grams.
5. For dinner, add some baby corn to your salad or stir fry, 3 oz. has 6 grams of fiber.   Opt for whole grains like barley, faro, spelt and even steel cut oats.
6. For dessert, make a Pumpkin Steamer, ¼ cup of canned pumpkin has about 2 grams of fiber.

I’ve heard of heirloom tomatoes, but heirloom beans? As someone who tries not to eat too much meat and a family that jumps for beans, I was so excited to learn about heirloom beans.

An heirloom is something that has been passed down for generations through family members.  Some people have jewelry and some people have seeds.  An heirloom plant is a varietal that has not been used in the modern large scale farm production, but rather passed down through family or farm from an earlier period in time.  Steve Sando, founder of Rancho Gordo, defines them as pure seeds, that when planted will produce the same kind of bean every time.   I remember buying a special heirloom variety of popcorn at a local farmers market a few years ago, they said the seeds were passed down in their family for years and it happened to be the best popcorn I have ever had.

Steven Sando scours the markets of Mexican and Central America to find many kinds of heirloom beans and bring them back to cultivation in his farm in California.  Although heirloom beans are harder to grow and the yield is smaller, they produce a far superior product.  These beans are fresh — beans found in a bag at the local supermarket may be up to 10 years old!  Although soaking does reduce cooking time, it is not necessary.  If you are someone that doesn’t really like beans, you have to heirloom beans a try. The depth of flavor from these heirloom beans surpasses anything you’ve ever had.  Gourmet chefs like Thomas Keller (hailed as the best chef in America) swears by them.  There is also huge variety and they all taste different.

Beans in the supermarket are typically under a $1 for a pound and considered a great budget health food.  These beans are $4-$5 per pound, but if you consider them a substitute for meat and other proteins, like I do, they are still a bargain.

My first try with heirloom beans was the Good Mother Stallard beans from Rancho Gordo, recommended for its great pot liquor (or bean broth) it has so much flavor that it can be prepared simply with onions and carrots, Simply Beans.  I served over a plain soft polenta for a full delicious meal.  My second try was their cannellini beans that grew larger than any I have seen.  I made a simple Tuscan Bean Soup that was out of this world.  While I wouldn’t suggest these specialty beans for cholent, they are worth a shot for an easy weekday dinner.

You can purchase Rancho Gordo Beans through their website where they also have more recipes and information on heirbloom beans.  They also say that you can try sticking one of their beans in pot of soil and grown your own heirloom beans.

Other companies selling heirloom beans are as follows:

http://www.seedsavers.org/Items.aspx?hierId=14

https://nativeseeds.org/index.php/store/91/2/food/beans

http://www.purcellmountainfarms.com/Dried%20Beans.htm

http://www.zursunbeans.com/

Beans, Beans, good for your heart…  You know the rest.   Whatever you think of beans, they are good for your heart.  Dried beans are a great source of protein and have been used as a food staple for thousands of years.  They are cheap and extremely shelf stable.  They are low in fat and sugar, they contain B vitamins and iron as well as flavonoids (like those found in wine) and lots and lots of fiber.  Studies show that beans help reduce cholesterol and lower the risk of heart disease.

Dirty Rice and Beans

Beans come in hundreds of shapes sizes and colors.  They are versatile and amazingly convenient because they can be dried and stored for years.  Soaking beans for a couple of hours brings them back to life, activating enzymes, proteins, minerals and vitamins.  Beans can be eaten raw, sprouted or cooked, ground into flour, curdled into tofu, fermented into soy sauce, tempeh and miso. They are excellent in chilies, soups, dips and salads.  One cup of black beans has more than 115% of your daily value for fiber!

Mexican Black Bean Soup

Beans can be especially important for people with certain food allergies and intolerances.  For instance, I’ve found that chickpea flour is an excellent binder and is excellent for making salmon cakes to replace flour and eggs.  Other beans can be used in place of gluten. The beans add fiber and other nutrients missing from wheat, barley or rye.

Tri-Colored Hummus

There are so many ways to cook beans.  I love to make them refried.  It is so easy and doesn’t have to be fat filled.  All I do is sauté some finely chopped onions in a healthy oil, add a can of beans, simmer for about a minute or two then mash up with a potato masher.  Add some water or soup stock so it doesn’t dry out and salt to taste.  Keep warm until ready to serve.  Refried beans are a family favorite in my house whenever we are having Mexican for dinner. We usually go with black, red or pinto beans.

Heart Healthy Vegetarian Chili – Pressure Cooker

It doesn’t matter if it’s black or white – bean soups are another fantastic way to incorporate beans, as well as in chili either in place of meat or to help reduce the amount of meat.

And if the second part of the old song scares you off, don’t let it.  The more you eat the more your body will get used to them.

Here are a few bean filled recipes to help you get more in your diet:

Main Image – White Bean Soup with Lemon and Garlic Cornbread

Dirty Rice and Beans

Mexican Black Bean Soup with Spiced Tortilla Chips

Tri-Colored Hummus

Vegetarian Chili in a Pressure Cooker

Every year Earth Day falls on April 22nd. It is easy for me to remember because it happens to be my brother’s birthday.   Happy Birthday Day to Tal and Happy Earth Day to All.  This year, Earth Day falls on a Sunday and that means we have time to sleep late and celebrate.  Check your local papers and you will find tons of great earth-friendly activities.  When it’s time to go home, pick up some food at the local farmer’s market so you can cook up an environmentally friendly meal.

Earth Day was started in 1970 by Gaylor Nelson, a US senator from Wisconsin, to raise awareness of the environmental issues our world is facing.  The first Earth Day was celebrated by more than 20 million people and now over 500 million people in 175 countries participate in some way. Many important laws were passed after the 1970 Earth Day, including the Clean Air Act and the creation of the Environmental Protection Agency(EPA).  In 1990, environmental leaders used Earth Day to boost recycling efforts. In 2000, the focus was on global warming and clean energy.  We’ve come a long way in the last 40 years,but there is still a lot more tikkun olam needed.

Since I’m a foodie, what better way to celebrate Earth Day than cooking food that is easy on the environment?  Environmentally friendly food includes seasonal and local produce.  Head off to your local Farmers Market and find some spring favorites, like asparagus, cabbage, cauliflower and peas.  Try this Chilled Pea and Mint Soup using fresh peas in the pod for an even fresher taste.  Have the kids shell the peas to keep them busy and don’t be surprised if you catch them snacking.  You’ll love this Asparagus Tart and try serving with Crispy Cauliflower or Sweet Mango Slaw.

And…

Dark Chocolate Mousse Cups

It’s Earth Day.  Let’s get our hands a little dirty.  Make a dark chocolate mousse and put it in a small plastic or ceramic flower pot (clean thoroughly, please).  Top with chocolate cookie crumbs and a fake flower or gummy worm and enjoy.  Who knew Earth Day can taste so good!

After a Jewish holiday filled with food, I always come away feeling like I need some sort of cleanse.  I need to rescue my body from all the meat and challah or this week, all the matzo!  But what do people mean when they say they are on a cleanse?

It turns out they can mean quite a few different things.  The most common type of cleanse is a colon cleanse.  This can be done at home with over the counter pills that will require you to be near a bathroom at all times.  A cleanse can also include a trip to medical professional to do things I don’t think I can get myself to write out in a respectable food website, but let’s just say will irrigate your body.  Both hope to rid your body of harmful toxins.

The theory is that meats and other foods leave behind toxins in the colon and the build up can cause fatigue, headaches, weight gain and/or low energy.  There is no medical consensus on this theory and many doctors and health experts believe our bodies can do a fine job clearing out toxins on their own.  Although there are no shortage of anecdotal stories of people who swear by the occasional cleanse, I can’t try something so unappealing unless I know there is a real benefit.

The other common cleanse is really more of a fast or cleanse diet.   Some might fast completely, others might just drink water or a specially blended juice drink filled with a blend of fruits, vegetables and herbs touted to give you more energy and detoxify your body.

While I do believe this type of cleanse can help by reminding you what it feels like to be hungry and shrinking your stomach after the overindulgences of the Jewish holiday season,  there is no real evidence that these methods have any lasting effects.  Most dietitians recommend cutting back calories, eating less than you did over the holiday and paying attention to your hunger signs again.

Have you ever tried a cleanse?   Share your experience with us below.

As we march into a week filled with starchy spuds, I thought I would share some of the hidden health benefits of potatoes.  Potatoes have gotten a bad rap over the years as people have moved towards lower carb diets and sworn off the white fluffy stuff.  The truth is potatoes are a vegetable and they provide nutrients that our body needs.  Potatoes are a good source of B vitamins like Folate as well as Vitamin C and Potassium.  If you eat the skin it is also a good source of fiber.   One medium potato has 150 calories, a lot more than a cup of broccoli, but it is filling and satisfying as part of a full meal.

The problem with potatoes is really about their preparation.  The biggest culprits are French fries and potato chips, both of which are usually deep fried.  When fried their peels are usually removed and they absorb so much oil they basically become fat sponges.  Even when baked they are often a magnet for fat laden toppings, like butter and sour cream.  If you can change the way you eat potatoes they can and should be part of a healthy diet.

• Try topping a potato with low fat or non-fat yogurt or sour cream
• Stuff with broccoli and a little sprinkling of cheese
• Use skim milk when making mashed potatoes
• Make potato chips or fries in the oven with cooking spray
• Keep the skin on

You might be wondering about sweet potatoes.  Most people consider them healthy, even though they have the same amount of calories as a white potato.  Sweet potatoes have a little bit more fiber and are rich in Vitamin A, but its main claim to health fame is that it has a low glycemic index, meaning that it should make you feel full longer.  That means you get more bang for your buck with the same amount of food and calories.

As to those little purple potatoes, sometimes called Peruvian potatoes.  These colorful guys have been seen to lower blood pressure and they contain anti cancer antioxidants, but their nutritional make up of calories and fiber is more akin to the white potato.

All potatoes can and should be part of a healthy diet, especially on Pesach when starches are limited.  The best thing you can do is be sure to include all kinds of potatoes and beware of the toppings bar.

Recipes

I happen to be a fan of potato skins, not the deep fried ones, but the baked ones you make at home – try Jamie’s Zippy Potato Skins with low fat sour cream and cheese or my Kale and Blue Cheese Sweet Potato Skins.

It’s not easy being green.  Vegetarians on Passover have it pretty rough, especially Ashkenazim who can’t eat beans or tofu.   I can’t even imagine menu planning for vegans who don’t eat eggs!  I’m not sure how they make it through eight days.  I have quite a few vegetarian friends, including my sister in law who will be with me for a couple of meals.  Passover tends to be a very meaty holiday, but there are some great Passover vegetarian and vegan friendly dish ideas that even carnivores will enjoy.

Roasted Vegetables

Roasted Sweet Vegetables in a Spicy Cinnamon Cider

Tali Simon, food blogger at MoreQuichePlease.com, is a vegetarian living in Israel and also abstaining from kitniyot, swears by roasted vegetables, “You can serve them in different combinations at every Yom Tov seudah, and no one will be the wiser! Try sliced roasted carrots with minced garlic, roasted zucchini and pepper strips in quinoa, roasted eggplant in a salad or dip, and of course, roasted potatoes.”

I love roasted vegetables of all kinds and they make a hardy and filling dish.  There are so many vegetables to choose from, I promise it will never get boring.  Consider adding peeled chestnuts. For a fun change, use beets or kohlrabi.  Roasted vegetables make great leftovers, too.  Here are a few recipes to try:

Beets and Sweets

Maple Roasted Vegetables

Roasted Broccoli with Tomatoes

Portobello Mushrooms

Marinated Portobello Mushr

One of my favorite vegetarian foods is the Portobello mushroom.  All mushrooms have an earthy meatiness to them, but the texture of these meaty mushrooms and their large size allow them to truly become the meal.  Roast them, stuff them with pesto, fry them, sauté them, mix with matzo farfel or quinoa or eat as they are.  They may seem expensive, but they are light weight and eating them in place of meat is still a bargain.

Baby Spinach and Portobello Mushroom Salad

Portabella Quinoa

Eggplant

Spice Eggplant Salsa

Grilled, stuffed, dusted with matzo meal and fried, eggplant can be a hearty main that is perfect with marinara sauce and can easily become the centerpiece of a Yom Tov meal.  Remember to use kosher salt to remove excess moisture and bitterness then rinse and dry before preparing to cook or roast, read our Guide to Eggplants for more tips.

Savory Eggplant

Pomegranate Eggplant Relish

Spaghetti Squash  

Squashetti

In my recent interview with Aviva Kanoff, author of the No Potato Passover Cookbook, I was reminded of this amazing pasta like squash.  Just scrape out the thin strands, sauté with herbs, cover in tomato sauce or mix with pesto for an easy entrée or side.

Easy Spaghetti Squash

Mushroom Primavera with Spagehtti Squash (leave out the cheese for vegan)

Nuts

Carrot Puree with Hazelnut Tapenade

These little guys are most everywhere on Passover.  They are used to replace flour in cakes, ground up in charoset and then forgotten.  Nuts are a fabulous source of protein and many other valuable nutrients.  Add some on top of salads, spread almond butter on your matzo, carry a trail mix of nuts, raisins and dried fruits as a healthy snack or mixed with matzo farfel for granola.

Gluten Free Walnut Stuffing

Hazelnut Chocolate Spread

What are some of your favorite Passover vegetarian and/or vegan recipes?

Featured Image: Beet Salad with Almonds and Chives