PASSOVER GUIDE PART II: THE GAME PLAN
Now that you have your shopping list for Passover, let’s talk about the game plan for how to actually eat over Passover.
Focus on the foods you can have; not the one’s you can’t.
While it may seem like so many foods are off the table, there are still so many healthy options that we can eat, such as fruit, vegetables, eggs, fish, meat, poultry, nuts, and dairy.
Drink your water!
Water is kosher for Passover, which means there is no excuse not to hit your daily water goals. Herbal teas count too.
Even if you found high-fiber matzah, limit your intake.
Matzah is still a very dense food and not as high in fiber as your typical high-fiber carb options, so keep intake to no more than one sheet every other day. If you haven’t found a high fiber matzah, then abstain completely, except for the minimal amount required at the Seder.
Planned, controlled indulgences are still allowed, but make sure they’re worthwhile.
Passover desserts are notoriously unappealing, so if you are indulging just for the sake of having something indulgent, rather pass and enjoy something you actually want when the holiday is over. It’s just 8 days!
However, if you are determined to make a Passover dessert, make sure to keep your indulgences planned, controlled and portioned. If you will be tempted by leftovers, either make less or freeze the rest.
Starchy vegetables and quinoa are a wholesome way to get your carb-fix, but be mindful of portions.
Winter squash, potatoes, sweet potato and quinoa are great carb options, but remember to stick to 1/2 cup cooked or 1/2 potato portions.
There’s no harm in going carb-free.
Not every meal and snack needs to have a carb substitution. In fact, you can opt to go totally carb-free for the entire holiday. The key is to make sure you are feeling full and satisfied by combining your foods appropriately.
For sweet snacks you can pair fruit with nuts, cheese, or some nut butter. While we still want to avoid dried fruit to avoid sugar-overload, a small portion paired with nuts as well as chocolate covered almonds are fine snacks once in a while! It’s a small exception to get you through.
For a savory snack you can have raw veggies paired with guacamole, cheese, or an egg.
Loading up on lots of vegetables during meals and pairing them with healthy fat and protein is also key.
Now that we’ve covered our game plan, let’s discuss recipe ideas that will keep you feeling satisfied all Passover long.
Chia pudding.
This is a great breakfast option that is rich in fiber, protein, and healthy fat. It is creamy, satisfying, and will leave you full for hours! Check out this recipe to learn how to make it.
Yogurt bowl.
Your yogurt parfait may not have your Smart Bran cereal, but the combination of the yogurt, fruit, and nuts for breakfast will still keep you satisfied. If you're looking for a little more substance, feel free to add 1/3 of a steamed sweet potato. It sounds bizarre, but it’s delicious!
Sweet potato toast.
Regular toast may not be allowed, but you can substitute bread with sweet potato “toast.” Just slice up your sweet potato length-wise, bake it in the oven, smear on some almond butter and top with berries or sliced banana! For full details on how to get your sweet potato toast just right, check out these instructions.
High fiber “bagels.”
To call these bagels is probably misleading, especially for a New Yorker. However, if you are determined to scratch that itch, feel free to give them a try! This recipe is great, but it calls for sunflower seeds, which are kitniyot, so for those who do not eat sunflower seeds, you can either omit or substitute with a nut or seed that is allowed.
Chia banana pancakes.
These pancakes have minimal sugar, are loaded with fiber and protein, and have just the right amount of healthy fat. The sweetness from the bananas is mild, but should suffice; however if you’re making them for children, they may need a touch of maple syrup on top.
Creamy Quinoa “Oatmeal”
If you love starting your day with a bowl of oatmeal, you might still be able to get that fix, even on Passover. Simply use the quinoa flakes from our Passover Shopping Guide to swap out the oats in the 4Q Creamy Oatmeal recipe.
Zoodles.
Zucchini noodles are a great pasta replacement, and when paired with a hearty bolognese sauce, makes for a satisfying meal. This is an easy recipe to follow. It may be tough to find kosher for passover packaged zoodles, but you can buy whole zucchinis and spiralize them at home. All you need is a spiralizer!
Spaghetti Squash.
True to its name, spaghetti squash makes for a great spaghetti replacement under normal circumstances, but particularly over Passover. Our Spaghetti Squash “Pizza” Casserole would be a delicious and fun dish to eat in between all the holiday and Shabbos meals.
Cauliflower rice.
You can combine your cauliflower rice with quinoa or use it alone. Either way, it is a great high fiber, low-carb or no-carb substitution for traditional rice. You can check out this recipe for some inspo!
Cauliflower pizza.
If you ordered the cauliflower pizza crusts from Part I of this guide, you may end up eating them every night for dinner — they’re that good! Just throw extra vegetables and an egg on top, and you’ve got yourself a delicious and balanced meal.
Smashed Potatoes.
We love these potatoes any night — Passover or not! They’re perfectly creamy in the middle and crunchy on the outside and full of flavor. You can add them to any dinner to amp up the flavor and give you your starchy fix!