FORK NC SEDER MENU JAMIE RINCKER, MS, RD REGISTERED DIETITIAN NUTRITIONIST FORK NUTRITION COUNSELING LLC WWW.FORKNC.COM STARTER SOUP & SALAD gefilte fish sprin g mat z o ball soup traditional, served with beet horseradish and with chicken , zucchini, and fresh herbs blanched asparagus spears salad butter lettuce, thin sliced radish and cucumber , vinaigrette of olive oil and red wine vinegar ?1:J"1"l7"" p!l:J1 ?:J all who are hungry, ENTREES come and eat. baked salmon lemon and parsley brisket slow roasted and braised in a redwine broth VEGETABLES roasted broccoli and cauliflo wer lemon and garlic small boiled potatoes olive oil, fresh dill DESSERT almond macaroon torte with chocolate frosting fresh fruit Fork NC PassoverMeal Plan BREAKFAST LUNCH SNACKS Yogurt parfait­ 1 sheet of matzah w/ Greek yogurt Roast chicken Quinoa& cream cheese & sliced raspberries baked sweet potato kale salad tomato sliced almonds steamed zucchini 1 small handful of walnuts cinnamon Greek yogurt dip w/ w/ fresh basil & hard boiled egg spices & raw veggies 1/2 cup grapes Grilled steak Baked eggs 1 cheese stick Large salad with chicken steamed broccoli ~ with spinach & 0 & vegetables roasted red potatoes z mushrooms Greek yogurt :::) Oil & vinegar l/') 1 sheet of matzah mixed with any spices Berries & dark chocolate Cut raw vegetables 1 sliced green pepper w/ Yogurt parfait­ Matzah pizza w/ Greek yogurt Chicken & vegetable 1/4 cup veggie chopped ~ roasted vegetables (make 0 raspberries soup liver z extra veg for breakfast) sliced almonds 0 Arugula salad w/ ~ cinnamon Quinoa & kale salad 1 apple shaved radishes & hard boiled egg w/ slice of cheese ~ Scrambled eggs Tuna &/or egg salad on Greek yogurt with berries Broiled salmon 0 l/') with cheese & roasted 1 sheet of matzah Roasted Brussels sprouts LU :::) veggies apple or other fruit 1 small handful of & cauliflower I- almonds Yogurt parfait­ Apple and 1 to 2 ~ Broiled salmon 0 Greek yogurt tablespoons of almond Fajita sheet pan chicken l/') small salad with LU raspberries with peppers and onions sliced cucumber butter z sliced almonds in lettuce wraps 0 shaved almonds LU cinnamon Matzah w/ slice of cheese ~ & hard boiled egg Greek yogurt mixed with Matzah brei ~ Leftover fajita chicken on any spices Flank steak w/ grilled l/') served with fruit-sliced 0 lettuce with chopped Cut raw vegetables vegetables l/') bananas, strawberries, or er:: vegetables- ex. tomatoes, Baked sweet potato :::) add raspberries and small cucumber, peppers 1/2 cup grapes I amount of syrup I- 1 cheese stick 1 sliced green pepper w/ Halibut with 1/4 cup veggie chopped >­ Omelet with Turkey and veggie zucchini <l'. liver 0 spinach & cheese lettuce wraps Roasted potatoes and er:: apple with LL 1 sheet of matzah beets 1 to 2 tablespoons of Small salad almond butter Jamie Rincker, Registered Dietitian Nutritionist Fork Nutrition Counseling www.forknc.com 919-237-9676 Not Your Mother's Passover: Fork Nutrition Counseling Jamie Rincker MS RD A Healthy Food Perspective on the Holiday 919-237-9676 www.forknc.com PassoverGranola • Makes 20, ½ cup servings Nutrition Thoughts: This is a delicious and Submitted by Lisa Josephs nutritious way to enjoy your daily matzo. The recipe is loaded with healthy fats from the nuts 4 cups Streit's unsalted matzo as well as vitamins and minerals from the dried 11/2 c pecans fruit. 11/2 c toasted pumpkin seeds 11/2 c slivered almonds DELICIOUSNESSALERT: This dish is high in fat. 1/4 c maple syrup Eating more than a half cup would lead you 2 Tb brown sugar down a less healthy road, so best to balance 1/4 canola oil this out with yogurt! Juice and rind of 1 orange 1 tsp vanilla Health Bonus: Serving the granola with Greek 1 tsp cinnamon yogurt gives the dish more protein, which will 1 tsp ginger keep you full longer. The added fresh fruit will 1 c dried apricots boost the Vitamin Caswell as the fiber. 1 c dried cherries Preheat oven to 325° Nutrition Facts Servings:20 Pulse the matzo into a 1/2 crumb, do this in 2 batches Amount per serving Calories 262 Toast the first 4 ingredients in a 325° oven % Dally Value* for 15 minutes, remove from oven and increase TotalFat 18.7g 24% temp to 350° Saturated Fat 2g 10% Simmer the maple syrup, brown sugar, oil, Cholesterol 0mg 0% orange juice and rind with the spices to form a Sodium 5mg 0% slightly thickened syrup Total Carbohydrate 21 .5g 8% Let the everything come to room temperature Dietary Fiber 3.1g 11% before tossing them together TotalSugars 10.7g Protein 6.1 g Cover 2 sheet pans with tin foil and spread the granola evenly and then toast at 350° for 20 Vitamin D 0mcg 0% minutes, rotating the pans 1/2 way through the Calcium 43mg 3% cooking Iron 2mg 14% Meanwhile chop the apricots into a 1/2 inch Potassium227mg 5% dice, then add the fruit to the cooled granola ·r he % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. **Lisa plans on serving with a choice of Greek 2.000 ca/onea daY.i s used for general nutrition yogurt or non-dairy milk and fresh fruit. advice. L .. I~ n· ,Z"c. L-· verywell Not Your Mother's Passover: Fork Nutrition Counseling Jamie Rincker MS RD A Healthy Food Perspectiveon the Holiday 919-237-9676 www.forknc .com Matzah BallSoup • Makes 40 Balls Submitted by Teme Levbarg Nutrition Thoughts: A classic like this is comforting and so essential for our Seder 4 eggs experience. Matzah ball soup is not stacked 1 stick margarine with nutrients by itself and not every dish has to 1 cup matzah meal be. Sodium can be high, so a small bowl is best. nutmeg salt DELICIOUSNESSALERT: The matzah balls are pepper high in fat due to the margarine (or oil). Stick 2 T parsley to one small matzah ball. Remember this is a chicken broth starter, not a main dish, so don't fill up on it. chicken bouillon and water parsnip Health Bonus: Add more vegetables to get more carrot nutrients . This can be great for leftovers by adding leftover chicken and veggies to the In bowl mash margarine with a fork until soft stock. Great choices would be zucchini, cauliflower, mushrooms or spinach. Beat eggs slightly by hand and add alternately, matzah meal/eggs/matzah meal/eggs, to the margarine Last addition must be eggs Nutrition Facts Mix with a fork Servings: 16 Thick and gooey Amountper serving Calories 87 Sprinkle fine layer of nutmeg, salt and pepper, % Dally Value• parsley, mix with a fork Total Fat 7.1g 9% Sprinkle nutmeg, salt, pepper and parsley again Saturated Fat 1.4g 7% Make tiny balls (40) Cholesterol41 mg 14% Sodium794mg 35% Throw into boiling soup and cover and cook Total Carbohydrate4 .2g 2% over medium heat for 25 minutes Dietary Fiber 0.6g 2% Do not peek and crack the lid or it may boil over Total Sugars 1g For the soup, you will need more than you think Protein2. 1g because the matzah balls take up a great deal of Vitamin D 4mcg 19% liquid and room in the pot, so make sure you Calcium 19mg 1% use a big stock pot Iron 0mg 2% Use cans/boxes of chicken broth, boost it with Potassium 71mg 2% some bullion and water and add carrots and •The % Daily Value (DV) tells you how much a parsnips for taste nutrient in a food seNing contributes to a daily diet. 2.000calorie a davi s used for general nutrition advice. * *Teme says that "if you follow this exactly, you will find it is a no fail recipe!" Recipe analyzed Oy verywell Not Your Mother's Passover: Fork Nutrition Counseling Jamie Rincker MS RD A Healthy Food Perspectiveon the Holiday 919 -237-9676 www .forknc .com PassoverRolls • Makes 12 rolls Submitted by Ilene Farkas Nutrition Thoughts: One of these rolls could serve as a targeted "1 serving of matzo per day" 2 cups matzo meal -- the rule that helps to protect our intestinal 4 eggs health as well as blood sugar control. One roll is 1 teaspoon salt low in calories, a little high in fat (but not out of 1 tablespoon sugar control) and very low in carbohydrate . ½ cup vegetable oil 1 cup cold water DELICIOUSNESSALERT: For some, these rolls are addictive. In excess of one roll, a person could start to overdo it on fat intake, but if Preheat oven to 370° eaten with a salad it can be part of a well­ rounded meal. Mix the following ingredients in a bowl: 2 cups matzo meal 1 teaspoon salt Nutrition Facts 1 tablespoon sugar Servi ngs : 12 Amount per serving In a separate dish beat 4 eggs Calories 123 Take 1/2 cup vegetable oil and pour into a % Dally Value• sauce pan with one cup of cold water Total Fat 10.5g 14% When oil/water mixture boils, add it to the dry Saturated Fat 1 . 1g 6% ingredients and mix Cholesterol 55mg 18% Slowly start adding the eggs Sodium 214mg 9% Put the mixture in the fridge for 15 minutes Total Carbohydrate 5.1g 2% Grease a cookie sheet Dietary Fiber 0.2g 1% Mix batter once and form rolls Total Sugars 1 .1g Stick your finger in the middle of each roll to Protein 2.4g make a hole/indent Vitam in D 5mcg 26% Bake at 370° for 50 minutes Calcium 8mg 1% Iron 0mg Potassium 20mg 0% · The % Daily Vallle (D V) re/ls you how much a nutri ent in a food servin g contrib utes to a daily dier.