Dear Jenn,
I try to eat healthy and control my weight. I struggle terribly during holiday times to do this. As Chanukah is approaching, I’m worried about losing it and overeating at our upcoming family party. I tend to overindulge at parties only to feel uncomfortably stuffed afterwards and suffer from guilt related hangovers. As you wrote in previous columns, if you host an event, you control the menu. This year I’m hosting our family Chanukah gathering. Any suggestions for a healthy Chanukah party menu and how I can control the urge?
Sincerely,
Hosting Chanukah
Dear Hosting Chanukah,
Thank you for your question. And yes, in previous columns I did mention that if you are hosting a dinner, you are in control of the menu. BTW, this year I’m also hosting our family Chanukah party and currently planning my healthy menu. Let’s discuss some ideas and plan our event together.
The Menu: Appetizer, Main, Sides and Dessert
Chanukah menus are often dairy however, that may not be the custom for your family. I plan to serve dairy foods at my upcoming Chanukah party as it is customary for us. A side point to consider in menu planning: Think about any guest who may have a particular food allergy or intolerance. Nuts, lactose and gluten are popular problem items!
Appetizers:
Consider a display of freshly chopped or sliced vegetables. Serve with either hummus, guacamole and/or a low calories salad dressing. If you want crackers or chips for dips, select a low-calorie product. There are gluten free crackers and chips available for those individuals who are gluten sensitive. Low calorie popcorn is a fun treat to munch on. I’ll probably have a bowl sitting on my coffee table for guests to munch on.
How about a vegetable, mushroom onion or butternut squash soup for a warm cozy touch. To keep calories in check, avoid creamed soups. I plan to offer a puree vegetable type of soup to sip and whet the appetite.
Main … Let’s Do Fish!
Fish is a healthy protein, and it is parve. Baked or poached salmon is a healthy fatty fish that contains Omega-3 fatty acids (FA). Omega -3- FA is a crucial nutrient for brain and body health. Other healthy fatty fishes that contain Omega -3 FA are trout, sardines, tuna, and mackerel and are good selections too. Salmon is also high in the mineral selenium which is involved in DNA synthesis (genetic material) and thyroid metabolism (body regulation). Seems like a good choice. How about it?
Since I’m having small children at my party, I’ve decided to have fish sticks available made with either flounder or tilapia. Little children do well with finger food.
In preparing the salmon, I will use a large fillet and avoid seasoning with sweet and sour and/or BBQ types of sauces. These items are high in sugar, sodium and calories. Instead, season fish with fresh lemon, lime, and natural spices such as garlic, onion and pepper. It’s nice to top the fish with chopped tomatoes, capons or olive rings. Cover and bake. When 90% done, broil for 1-2 minutes on low, just to brown slightly.
Healthy and delicious!
Sides
Potato latkes, of course! Avoid deep frying! Instead, fry lightly just to brown the outside of the latke. Pat excess oil and bake till done. This cooking technique can be used to prepare any latke, regular potato, sweet potato or vegetable fritters.
Healthy Baked Potato Latkes
Ingredients:
Avocado oil spray: spray parchment paper and latkes prior to baking. This has a high smoke point appropriate for high heat baking.
Yukon Gold potatoes, suitable for frying and baking due to low starch quality.
Onion, finely chopped (No large pieces of onion in latkes.)
Egg, 1-2 large, is adequate for the batch.
Salt and pepper
Garlic powder or fresh minced garlic
Coconut flour for gluten free or 2-4 tablespoons of all-purpose flour to help absorb extra liquid.
Parchment paper
Instructions:
Preheat oven to 450 F.
Shred potatoes and chop onions finely.
In a mixing bowl combine shredded potatoes, onion, egg, spices and small amount of flour (gluten free available).
Mix ingredients.
Spray the parchment paper with the avocado oil spray.
Press mounds of the potato mixture into the parchment lined sheet. Spray latkes with the avocado oil spray.
Flip the latkes after 7 minutes.
Serve latkes with unsweetened apple sauce. You can add a touch of cinnamon to the apple sauce to add a flavored dimension. If you serve sour cream with the latkes, select low fat varieties.
It is a good idea to serve a lasagna or pasta dish for guests who might not like fish or cannot eat fish. I will use a low-fat cheese 1-2 % in my recipes for caloric control. There are non-dairy cheeses available for those who have lactose sensitive guests. As another option when avoiding cheese, consider a simple cooked pasta dish seasoned with olive oil and garlic. If desired, tomato sauce can be added.
A tossed salad with diet dressing on the side adds essential nutrients and color to the meal.
Dessert
Fresh fruit is always a welcome healthy calorically wise choice. Decorate with low calorie whipped topping. If not problematic due to allergies, you can add a sprinkle of nuts, pomegranate seeds and/or cranberry-raisins.
Sufganiyot! Purchase or prepare your own, but make sure there are some mini-sized yummies, so the calorie conscience guest can have one too!
To serve with coffee or tea.
Conclusion
During holiday times controlling weight can be a challenge. Holiday foods are enticing and delicious. In addition, socializing around food causes overeating.
If you’re at a Chanukah party that has an overwhelming amount of food, nibble on vegetables to help satiate the appetite. For the main meal, select a protein and fill your plate with salad and vegetables. Select two small potato latkes or one large. Keep other starches to a minimum. Control high calorie dessert portions. Try to eat slowly, mindfully and avoid second helpings. There is no rule that one must consume everything at the smorgasbord or even taste everything at a table full of food. Instead, select foods to consume, carefully, strategically and eat to satisfy “true hunger.” Remember to hydrate!
You can have a wonderful holiday party without overindulging. Concentrate on family quality time with your loved ones.
One last word: Even though it’s Chanukah, it’s important to make time for exercise. Exercise is important for weight control, good health and wellness. Consuming a healthy diet and exercising regularly are key components to looking great and feeling youthful.
Happy Chanukah to one and all!
Yours in good health,
Jenn
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