Starters Main Dish Side Dishes Desserts

A Lighter, Brighter Hannukah Menu

Hannukah, the Jewish Festival of Lights, celebrates an ancient story in which sacred oil mi- raculously burned for eight days. Eating fried foods at Hannukah recalls this “miracle of the oil.” Here’s how to celebrate with lighter, heart-healthier fare.

Starters Consider offering your guests both soup and salad.

Matzo ball soup • Start with fat-free, low-sodium chicken or vegetable broth. • Instead of whole eggs, use a combination of eggs and egg whites or egg substitute. • Choose chicken breast meat. • Add lots of veggies for extra fiber.

Fresh salad • Choose leafy greens and veggies in all the colors of the rainbow. You’ll add vitamins, minerals (and beauty) to your meal. • Top with chia seeds for protein, fiber and omega-3 fatty acids. • Dress with olive oil and vinegar or balsamic vinaigrette.

Main dish Follow these tips to make the notoriously fatty Brisket cuts leaner.

Beef brisket • Choose the flat, first-cut section instead of the fattier point cut. • Refrigerate, then skim the fat; skim fat off after cooking, too. Before you dig in, trim any remaining visible fat.

Side dishes Here are pointers for preparing heart-healthy, scrumptious sides.

Noodle kugel • Use fat-free cream cheese, fat-free sour cream or fat-free plain yogurt. • Sweeten with low-sugar apricot preserves or raisins. • Opt for skim milk.

Potato latkes • Pan-fry with a small amount of oil, then bake. • Top with fat-free sour cream or fat-free plain Greek yogurt for extra protein and creaminess. • Consider treating your guests to sweet potato latkes. Packed with vitamin A, they provide vitamin C, potassium and fiber, too.

Applesauce • Buy unsweetened applasauce. • Better yet, make your own (yum!) using little or no sugar.

Desserts Opt for one of these healthier alternatives when planning your menu.

Sugar cookies • Make with agave syrup. • Substitute applesauce for the oil and egg whites. • Or substitute egg whites for whole eggs, using a 2:1 ratio.

Apple strudel • Offer your guests a delicious fruit crumble instead. • Combine fresh or frozen fruit with rolled oats, cinnamon, canola oil and whole wheat flour.

Rugelach (cream-cheese pastries) • Choose whole-wheat pastry flour. • Sweeten with low-sugar preserves or fiber-rich chopped prunes. • Use skim milk and reduced-fat cream cheese. • Add walnuts, packed with heart-healthy fats. • Add wheat germ for more fiber (plus vitamin E, B vitamins and omega-3 fatty acids.)

Sufganiyots (jelly doughnuts) • Traditionally prepared, these treats are packed with fat and calories. • Try baking rather than deep-frying them.

health.clevelandclinic.org SOURCE ndb.nal.usda.gov/ndb/search/list