Healthy Passover Recipes

Trout Pate

Trout Pate

Tuesday’s post included tips and recipes for a healthy Easter celebration.  But if you’re celebrating Passover, those recipes might not work.  Here is a full menu, full of suggestions for a healthy Passover.  The passover recipes were developed by  pediatrician, nutritionist, cooking enthusiast and author, Dr. Ellen Bass, along with her niece, Sophia Khan.  Complete recipes can be found at Sophie’s website StudentsGoGourmet.com.

Healthy Kosher-Inspired Recipes

Starters:

  • Trout pate on Matzo. Trout is not only delicious but packed with healthy goodness. It is high in protein and low in fat.  Trout is high in heart-healthy omega-3 fatty acids. We’ve lightened this appetizer by using low-fat sour cream. Serve on matzos which are a wonderful fat-free alternate to crackers or as a dip with vegetables.
  • Kale chips.  Kale is one of the healthiest vegetables on the planet. It is a cruciferous vegetable, like cabbage collards, and broccoli. Cruciferous vegetables are high in Vitamins C and A which are excellent antioxidants. It is low in calories and high in fiber. It can be used in a variety of recipes from soups to chips.

Dinner:

  • Roasted salmon with pomegranate reduction.  Skip the chicken and kugal for this heart healthy alternative.  Salmon is high in omega-3 fatty acids, which are important in keeping cholesterol and blood pressure low. Pomegranates are one of the oldest known fruits, having originated in Persia. They contain compounds called punicalagins, which are the major component responsible for pomegranate’s antioxidant and health benefits. They not only lower cholesterol but also lower blood pressure.
  • Carrots vichy (carrots long sauteed with sugar)
  • Matzo mac and cheese with Saffron.  This is a fun dish for Passover instead of the traditional kugal which can be loaded with refined sugars.  We’ve taken matzo and made a “mac n’ cheese” for you which lightens up the meal with skim milks and cheeses. We recommend serving it with fish so you won’t break any rules of meat and milk.

Dessert:

  • Lime coconut macaroons. Coconut is high in fiber, vitamins, minerals and gives nutritional value while being a lower fat dessert alternative.
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