Passover, an important Jewish holiday commemorating the Exodus from Egypt, presents dietary challenges for those following a low-carb or ketogenic diet. The week-long holiday, beginning on the 15th day of the month of Nissan on the Hebrew calendar, involves traditions and symbolic foods, some of which are carb-heavy. This article provides guidance on how to navigate Passover while maintaining a ketogenic lifestyle, including advice on approaching the Seder meal and low-carb recipe options.
Understanding the Passover Dietary Restrictions
The primary challenge for low-carb individuals during Passover is the Seder meal, where specific foods are traditionally consumed to symbolize the journey out of Egypt. These foods, such as matzah, can be high in carbohydrates. Additionally, the removal of "chametz" (leavened food products) and the avoidance of "kitniyot" (by some Ashkenazi Jews) further restrict dietary choices.
Approaching the Seder on a Keto Diet
When deciding how to approach the Seder while on a ketogenic diet, consider the following three options:
- Abstain from incompatible Seder traditions for health reasons: If consuming any amount of carbs poses a significant mental or physical setback, consult with a Rabbi about the possibility of abstaining from matzah consumption. In cases where abstaining from carbs is essential for health reasons, such as diabetes management, exemptions may be granted.
- Eat the minimum amount of carbs to fulfill the meal’s requirements: For those who feel obligated to partake in the traditional foods, consuming the minimum amount necessary to fulfill the requirements is an option.
- Make low-carb substitutes to symbolically partake in Seder: Using low-carb substitutes allows individuals to participate in the Seder symbolically without fully adhering to the meal's requirements.
Two main considerations when deciding how to approach Seder while on a ketogenic diet are:
- Your relationship with carbohydrates
- How strictly you adhere to the commandments of eating matzah and drinking wine
Matzah Alternatives
Jewish law specifies that matzah must be made from one of five grains: wheat, barley, spelt, rye, or oat. For those comfortable with a matzah substitute that does not fulfill this commandment, lower-carb nut and coconut flours can be used as an alternative. If you feel you must eat matzah, you could make your own and use a mix of predominantly lower carb flour.
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Wine Consumption
The Seder requires drinking four cups of wine. Dry wines like Cabernet Sauvignon, Pinot Noir, Chardonnay, Sauvignon Blanc, Chablis, and Zinfandel contain 1-2 g of carbs per 5 oz. To further reduce carb intake, consult with a Rabbi about diluting the wine while still fulfilling the commandment.
A Rabbi's Perspective on Celebrating Passover on Virta
Rabbi Keith S., a Virta patient, shared his thoughts on avoiding matzah during Seder: "If you are not eating something in order to care for your physical health, the rabbis allow it. The whole point of ritual is to live by it, not die by it." He suggests that Virta patients can take nibbles of matzah, no more than "kezayit" (the size of an olive), to fulfill the obligation.
Low-Carb Passover Recipes
Low Carb Charoset Recipe
Charoset, a traditional Passover dish made with fruit, wine, sugar, and nuts, can be adapted to be low-carb. This recipe uses jicama instead of apples, maintaining the flavors while reducing the sugar content.
Ingredients:
- 11 ounces jicama (about 1 softball-sized one), peeled and chopped into small pieces
- Lemon juice
- Apple cider vinegar (ACV)
- Sweetener (to taste)
- Walnuts or pecans, chopped
- Cinnamon
- Dry red wine (optional)
Instructions:
- At least 45 minutes before making the charoset, combine the lemon juice, ACV, and some of the sweetener. Whisk or stir until the sweetener is dissolved.
- Place the chopped jicama and the juice mixture in a zipper sandwich bag. Seal and shake to coat the jicama well.
- Refrigerate, flipping the bag occasionally, for at least 45 minutes.
- When ready to make the charoset, combine the jicama (and the marinade) and walnuts or pecans in a food processor. Pulse until the mixture is chopped as small as you like.
- Pour the mixture into a bowl and add cinnamon, the remaining sweetener, and wine (if using). Mix well.
- Eat immediately or refrigerate for up to 4-5 days.
This recipe is a THM S recipe due to the nuts and low-carb veggie content.
Tips for Leftovers:
- Top your Greek yogurt.
- Stir into a low-carb porridge, such as the Super Slimming Porridge or Warm Chia Porridge.
- Try with chicken with thyme.
Other Low-Carb Passover Recipe Ideas
- Simple Herby Salmon: A light and flavorful salmon dish with fresh herbs, garlic, and olive oil.
- Perfect Roast Chicken: A classic roast chicken infused with lemon and garlic.
- Braised Turkey Legs and Thighs: A hearty and comforting meal.
- Spaghetti Squash with Herbs: A low-carb pasta alternative tossed with olive oil, garlic, and fresh herbs.
- Herb-Marinated Chicken Thighs: Crispy and juicy chicken thighs coated in fresh herbs.
- Ultimate Shakshuka: Poached eggs in a savory tomato sauce with eggplant.
- Sheet Pan Eggplant Parmesan: Roasted eggplant layered with marinara and melted cheese.
- Asparagus Salad with Tomatoes and Basil: An easy and refreshing side dish.
- Classic Matzo Ball Soup: Made with almond flour matzo balls.
- Gluten Free Matzo: Made with almond flour.
Passover Dessert Recipes
Consider these dessert options that do not contain "chametz".
Read also: Keto Calorie Counting: A Detailed Guide
Other Passover Items
Passover is referred to as the feast of unleavened bread because there was not enough time to let bread rise before fleeing through the desert and crossing the Red Sea. Passover is always seven days long and starts on the 15th day of the month of Nissan on the Hebrew calendar, with the last day being the 22nd day of the month of Nissan.
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