4 healthy spins on classic Hanukkah dishes

Hanukkah is here! This annual holiday is meant to bring friends and loved ones together to celebrate and honor age-old traditions. Most observations include eight nights of lighting candles, singing songs, playing dreidel—and eating classic comfort-food dishes.

The good news is that you can enjoy delicious Hanukkah treats with fewer calories and less fat by making a few smart ingredient swaps. Read on for tips from three registered dietitians on how to create more nutritious recipes for your holiday table. 

Potato pancakes—also known as latkes—are a classic Hanukkah staple. They usually call for frying white potatoes and topping them with sour cream and applesauce. But Julie Upton, MS, RD, offers a recipe that your taste buds will enjoy while going easier on your heart and blood sugar levels. “Make latkes healthier by substituting one-third of the potatoes for shredded vegetables, such as zucchini or carrots, for added fiber,” she suggests.

Also, instead of deep-frying the latkes in oil, Upton recommends either baking them in the oven or cooking in a nonstick pan using a light combination of cooking spray and vegetable oil. “And rather than drowning your latkes in sour cream and applesauce, either use a dollop of light sour cream, nonfat Greek yogurt, or natural unsweetened applesauce."

Ingredients:

3 cups shredded potato
1 cup shredded zucchini
1/4 cup grated onion
2 eggs, beaten
Whole wheat breadcrumbs or crushed whole grain crackers, as needed
1 teaspoon salt
1/4 teaspoon ground black pepper
1/4 cup vegetable oil, or as needed  

Directions:

1. Mix potato, zucchini, onion, eggs, crackers, salt, and pepper together in a large bowl.
2. Lightly coat a nonstick skillet with with vegetable oil and heat.
3. Press spoonfuls of the potato mixture against the side of the bowl to remove excess liquid, then gently place in the skillet. Slightly flatten the latkes into the oil with the back of the spoon so they are evenly thick.
4. Cook in hot oil until browned and crisp, 3 to 5 minutes per side. Drain latkes on a plate lined with a paper towel.

Jackie Newgent, RDN, a culinary nutritionist and author of The All-Natural Diabetes Cookbook, offers another healthful spin on latkes. “Potatoes are a healthy food, but in the form of potato latkes, they can become a greasy, high-calorie pick,” she says.

Her version swaps starchy white potatoes for cauliflower. “This veggie is notably lower in carbs, which will help you keep total calories in check and prevent carb ‘overloading’ at your holiday meal,” she says. Other nutritious ingredients in her recipe include hemp seeds—high in protein and magnesium—and chia seeds, chock-full of phosphorus, calcium, and zinc, as well as high in dietary fiber.

Ingredients:

• 1 pound fresh cauliflower florets
• 1 1/2 tablespoons extra virgin olive oil
• 1/3 cup raw shelled hemp seeds
• 1 1/2 tablespoons white chia seeds
• 3 scallions, green and white parts, minced
• 2 large garlic cloves, minced
• 1 teaspoon sea salt, or to taste
• 1/2 teaspoon minced fresh rosemary
• 1/8 teaspoon ground cayenne pepper
• 1/8 teaspoon turmeric powder
• 2 large organic eggs, lightly beaten

Directions:

1. Add the cauliflower to a large saucepan, add cold water to cover, and bring to boil over high heat. Reduce heat to medium, cover, and simmer until the cauliflower is fork tender, about 12 minutes. Drain well.
2. Preheat oven to 475°F. Line two large baking sheets with unbleached parchment paper.
3. In a large bowl, mash the cauliflower with the olive oil until mixture resembles extra-lumpy mashed potatoes. Add the hemp seeds, chia seeds, scallions, garlic, salt, rosemary, cayenne, and turmeric and stir until well combined. Set aside 15 minutes to allow chia seeds to gel. Stir in the eggs.
4. Drop the mixture onto the prepared baking sheets using a 1/4-cup dry measuring cup, then flatten the mixture using fingertips to form 12 (3- to 3 1/4-inch diameter) patties.
5. Bake the patties for 15 minutes, flip over each patty with a spatula, then bake until golden brown, about 8 to 10 minutes more. Serve warm.

Serves 6

Challah—a light, fluffy braided bread—is a staple at many Jewish holidays, says Amy Gorin, RDN, and this breakfast gives it a fun twist. First off, it's made with butternut squash, a vegetable rich in vitamins A, C, and E, as well as calcium and potassium. “Plus, you’ll get protein from the eggs, milk, and pecans to help keep you fuller longer,” says Gorin.

Ingredients:

Olive oil spray
1 loaf Challah bread
5 large eggs
4 large egg whites
3 1/2 cups pureed butternut squash (canned okay)
1 cup 2% milk
2 teaspoons vanilla extract
1/4 cup packed light brown sugar
1 teaspoon pumpkin pie spice
2 teaspoons cinnamon, divided
1/4 teaspoons nutmeg
1 cup pecans, divided
2/3 cup raisins
1/8 cup granulated sugar

Directions:

1. Spray a 9-by-13-inch ceramic or glass baking dish with olive oil spray.
2. Slice bread into 1-inch-thick pieces; place in baking dish. In a medium bowl, beat eggs and egg whites. Mix in pureed squash, milk, vanilla extract, brown sugar, pumpkin pie spice, 1 1/2 teaspoons cinnamon, and nutmeg. 
3. Crush 1/2 cup pecans and mix into squash mixture, along with raisins. Pour mixture over bread pieces, making sure all pieces are covered.
4. Seal tightly with plastic wrap and place in fridge overnight. When ready to bake, preheat oven to 350°F. Remove plastic wrap; crush remaining pecans, and top evenly over mixture. 
5. In a small bowl, combine granulated sugar with remaining cinnamon. Sprinkle evenly over mixture. 
6. Bake for 30 to 35 minutes, until batter is firm. Serve with maple syrup, if desired. 

Serves 10

Apples are a key ingredient in many Hanukkah recipes, and they offer a good dose of vitamin A, as well as the antioxidant quercetin, plus a healthy dose of fiber. "I love this simple way to cook them up with minimal added sugar,” says Gorin. “Eat this treat as-is for dessert or serve them on top of French toast or pancakes for breakfast.”

Ingredients:

8 medium cored, diced apples, various types
2 teaspoons vanilla extract
2 tablespoons granulated sugar
2 tablespoons lemon juice
2 teaspoons cinnamon

Directions:

1. Preheat oven to 375°F.
2. Toss apples with vanilla, sugar, lemon juice and cinnamon; place in a medium-sized baking dish.
3. Roast for 45 minutes; toss halfway through.