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8 Ways to a Healthier Chanukah

Known as the “Festival of Lights,” Chanukah is a Jewish festival steeped in tradition. During this annual eight-day celebration, families light the candles of the Menorah and enjoy symbolic fried foods such as latkes (potato pancakes) and sufganiyot (jelly-filled doughnuts). A quick look at history reminds us why oil is an important aspect of Chanukah.

Back in 165 BCE, when the Jews took back the temple in Jerusalem from the Syrians’ reign, they lit the Menorah as part of the temple’s rededication ceremony. They found only enough oil to fuel the Menorah for one day, but miraculously it burned for eight days. In celebration of religious freedom, 2,000 years later, Jews still observe this festival that begins on the 25th of the Hebrew month of Kislev — which corresponds this year with sundown on December 4.

Fried foods are a Chanukah staple, but here are eight easy ways to highlight tradition while keeping calories and fat in check.

1. Cut the fat. Try reduced-fat cream cheese for making rugalach and lowfat cottage cheese for filling blintzes (crepes). Use reduced-fat sour cream or cinnamon applesauce for topping latkes and choose skim milk for making donut batter. When making mandelbrot (the Jewish equivalent of biscotti), substitute two egg whites for each whole egg, and stir in chopped dried fruit instead of nuts or chocolate.

2. Limit sugar. Instead of filling donuts with jelly (with approximately 12 grams of sugar per tablespoon), substitute reduced sugar (often with less than half the sugar of regular) or sugar-free preserves. You’ll add fruit flavor without all the added sugar.

3. Liven up latkes. Add shredded carrots to latkes (packaged, pre-shredded carrots work well). Or, use a combination of half shredded sweet potatoes and half shredded white potatoes.

4. Use less oil. Use a nonstick skillet and reduce the amount of oil used for frying blintzes and latkes. Instead of filling the pan with ¼ inch of oil, simply brush the pan with oil so you’re using just enough to keep the crepes and pancakes from sticking. Or, spray the pan with nonstick cooking spray, available in regular and olive oil varieties.

5. Bake instead of deep fry. Make baked donuts that will satisfy your sweet tooth, without adding all the oil of deep frying. Then, simply brush the baked donuts lightly with oil and dust with sugar.

6. Pay attention to portion size. Build in portion control by making traditional favorites in smaller sizes. Make mini-latkes and mini-donuts.

7. Avoid an empty stomach. Instead of “saving room” for holiday foods by skipping a meal, make sure to enjoy a light, balanced meal before the celebration. That way, you won’t be so hungry that you’re tempted to overindulge.

8. Focus on family. Remember that spending time celebrating and honoring traditions with family is the most important part of Chanukah. Instead of focusing too much on the food, take time to play games, sing songs and discuss the symbolism of lighting the candles of the Menorah.

Fresh Tilapia Skillet

This quick-and-easy dish is ideal for a healthy holiday menu.

Prep time: 8 minutes

Cook time: 15 minutes

1 tbsp. ShopRite olive oil

1 medium onion, halved and sliced

2 cloves garlic, minced

1 cup packaged shredded carrot strips

4 (4-oz.) tilapia fillets (thawed, if frozen)

1 large fresh tomato, cored and cut into thin wedges

1. In large nonstick skillet, heat oil over medium heat. Add onion, garlic and carrot. Cook and stir 3 to 4 minutes or until onion is crisp-tender. Meanwhile, sprinkle fish lightly with salt and pepper to taste.
2. Add tomatoes and 2 tablespoons water or white wine to skillet. Top with fillets. Cover. Cook over medium-low heat 12 to 15 minutes or until fish flakes easily at thickest part.

Serves 4

Per serving: 210 calories, 8g carbohydrate, 29g protein, 2g fiber, 7g fat, 1g saturated fat, 73mg cholesterol, 102mg sodium