The eight-day Jewish holiday of Passover is a time for reflection, remembrance, and, of course, delicious food. However, the dietary restrictions of Passover, which prohibit eating anything made from or with wheat, barley, oats, rye, and spelt (collectively called hametz), can make it challenging to maintain a healthy diet. Some families also avoid rice, corn, and legumes (kitniyot).
While traditional Passover meals like matzo ball soup, brisket, and potato kugel hold a special place in many hearts, it's easier than ever to incorporate healthy and modern recipes into your Passover celebrations. With the rise in popularity of gluten-free and paleo diets, the options available during Passover week have expanded significantly.
Planning and Preparation Tips
- Plan Ahead: Each year, review your favorite recipes, noting any adjustments needed. Keep menus and grocery lists from previous years for easy reference.
- Shop Smart: Fill your cart with fresh fruits, vegetables, lean meats, poultry, fish, and low-fat dairy. Be mindful of processed foods, which are often high in fat, carbs, and sodium.
- Boost the Fiber: Choose whole wheat matzah when possible, as it contains more fiber than plain matzah.
- Portion Control: Remember, you don't have to eat everything on the table!
- Choose Lean Proteins: Opt for chicken, turkey, or fish over meat when possible.
- Focus on Fruit for Dessert: Most fruits are low in calories and have a low glycemic index (GI). Berries are an excellent choice. If you choose a high GI dessert, top it with fruit to moderate the glycemic impact.
Healthy Passover Recipe Ideas
Here are some healthy and delicious Passover recipes to add to your holiday menu, from appetizers and side dishes to main courses and desserts:
Appetizers
- Vegetarian Chopped Liver: A healthier twist on a classic, made with mushrooms and walnuts instead of liver and schmaltz.
- Guacamole: A simple and healthy dip perfect for serving with crudités.
- Vegan Zucchini Pizza Bites: A low-carb alternative to traditional pizza.
- 5-Minute Dip: A quick and easy low-carb, oil-free dip for vegetables.
Salads
- Asparagus Salad with Tomatoes and Basil: A light and refreshing side dish.
- Easy Quinoa Salad: Packed with spinach, tomatoes, red onion, avocado, and feta with a simple lemon dressing (if you eat kitniyot).
- Spinach Salad: Topped with dried cranberries, goat cheese, toasted walnuts, and avocado in a creamy balsamic dressing.
- Lemony Arugula Salad: With avocado and artichoke hearts for a tangy and refreshing salad.
- Gluten-Free Tabbouleh: Uses riced cauliflower and broccoli for a grain-free texture.
- Simple Cabbage Salad: A mayo-free salad for added roughage.
- Raw Cauliflower Salad: A crunchy, salty, chewy, and sweet salad that's both tasty and nutritious.
- Ribboned Carrot Salad: Topped with pistachios, fresh herbs, jalapenos, and maple syrup.
Soups
- Classic Matzo Ball Soup: A low-carb version using almond flour for the matzo balls.
- Homemade Vegetable Stock: Make your own stock to control the ingredients and flavors.
- Roasted Vegetable Soup: Made from veggies roasted on a sheet pan and blended with greens.
- Healthy Carrot Ginger Soup: An anti-inflammatory soup with just 8 ingredients.
Side Dishes
- Roasted Asparagus: A simple and healthy side dish that can be flavored in many ways.
- Vegetable Muffins: Colorful and nutritious muffins that make an excellent side dish or snack.
- Roasted Broccoli: A simple yet flavorful side dish.
- Perfectly Roasted Cabbage: With a delicious maple tahini sauce.
- Maple Balsamic Brussels Sprouts: Crispy and flavorful.
- Garlic Smashed Potatoes: Crispy and delicious.
- Zucchini Roll Ups: A vegan Passover dish with an authentic pasta bite, made with zucchini instead of noodles.
- Cauliflower Kugel: A lighter version of the classic kugel with less calories and carbs.
- Honey Roasted Carrots and Parsnips: A sweet and savory side dish.
- Roasted Tzimmes: A classic Jewish recipe roasted in the oven for easy cleanup.
- Sweet Potato Kugel Cups: Made with just 3 ingredients and baked in muffin tins.
- Roasted Cherry Tomatoes: A versatile and easy-to-make side dish.
- Moroccan Carrot Salad: A flavorful and time-efficient salad.
- Maple Tahini Tofu: Served with garlic green beans for a balanced dinner (if you eat kitniyot).
- Crispy Oven-baked Carrot Fries: A fun and healthy way to eat more veggies.
- Cauliflower Rice: A basic vegan and gluten-free dish that can be customized with your favorite veggies and herbs.
Main Courses
- Sweet & Tangy Apricot Salmon: A simple main dish served with rice, quinoa, or potatoes and a roasted vegetable (modify as needed if there are any foods you don’t eat during Passover)
- Pistachio Crusted Salmon: A flavorful weeknight dinner served with a side salad.
- Maple Dijon Salmon: A quick and flavorful salmon dish.
- Spicy Tofu Cups: A delicious vegan meal served over lettuce cups with a spicy peanut sauce (swap almond butter if you can’t eat peanuts).
- Spinach and Feta Salmon Burgers: Serve with roasted potatoes or your favorite salad.
- Sweet Potato Feta Bowls: Topped with a spicy harissa tahini sauce (leave out dairy if you’re dairy-free, and use quinoa in place of brown rice).
- Stuffed Peppers: Made with a vegan meat substitute or real meat (use quinoa if you don’t eat rice).
- Vegan Lentil Meatballs: Serve with zucchini noodles or Passover-friendly pasta (swap breadcrumbs for matzah meal).
- Thai Peanut Salad: Use any veggies you have on hand and top with your favorite proteins (swap almond butter for peanut butter to make it kitniyot free).
- Tuna Patties: An easy lunch idea (replace breadcrumbs with matzah meal).
- Black Bean Burgers: A spicy and freezer-friendly option.
- Asian Salmon Burgers: Serve on matzah instead of buns.
- Shakshuka: A versatile meal for breakfast, lunch, or dinner.
- Veggie-filled Egg Muffins: A quick protein-packed breakfast or snack.
- Honey Ginger Orange Salmon: A flavorful and easy-to-make salmon dish.
- Best Vegan Shepherd's Pie: A savory, hearty, and satisfying main dish.
- Zucchini Roll Ups: Vegan lasagna roll ups.
- Mango Marinade Turkey Breast: A flavorful and festive main course.
- Low-Carb Chicken Kneidlach (“Notsa” Balls): A luscious alternative to regular matzah balls, made with ground almonds for a gluten-free option.
Desserts
- Chocolate Covered Matzah: A classic Passover treat.
- Healthy Coconut Macaroons: Crisp on the outside and chewy on the inside.
- Flourless Chocolate Cake: Rich, fudgy, and easy to make.
- Healthy Sweet Potato Brownies: Naturally sweetened and easy to make.
- Gluten-Free Lemon Poppy Seed Muffins: Made with almond and coconut flour for a bright, lemony flavor.
- Coconut Flour Muffins: Soft, moist, and bursting with fresh blueberries.
- Almond Flour Waffles: Soft, fluffy, gluten-free, and easy to make.
- Coconut Flour Pancakes: Golden and fluffy.
- Almond Flour Pancakes: Perfectly fluffy and naturally gluten-free.
- Vegan Chocolate Pie: A creamy, dairy-free, rich, and decadent chocolate dessert.
- Gluten-free Biscotti: Made with almond flour.
- Flourless Brownies: Made with sweet potatoes
- Gluten-free Lemon Cake Recipe: Light, delicious, easy to make, and has the perfect grain-free, moist crumb.
Other
- Hard Boiled Eggs: A simple, high-protein snack.
- Low-Carb Cauliflower Pizza Crust: A healthy alternative to traditional pizza crust.
- Passover-Friendly Granola: Made with walnuts, dried fruit, and whole wheat matzos.
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