Health & Fitness

By Leslie Rice Hart

Passover is April 23 this year. I’d like to share some recipes that are healthy and tasty for the holiday of unleavened bread. Some I have slightly modified to make them a bit healthier without losing any of the taste.

Servings: 6

Ingredients:
1 cup hot water
1 cup matzo farfel (whole wheat available)
1/2 cup white sugar (unrefined cane sugar, fructose, turbinado are better choices of sugars)
2 large apples – peeled, cored and shredded
2 teaspoons ground cinnamon
3 egg whites, stiffly beaten

Directions:
1. Preheat oven to 375 degrees F (190 degrees C). Spray an 8×8 inch baking dish with non-stick cooking spray.
2. In a large bowl, combine the water and farfel. Add the sugar, apple, and cinnamon. Fold in the egg whites. Pour mixture into the prepared baking dish and dust the top with more cinnamon.
3. Bake at 375 degrees F (190 degrees C) for 45 minutes.

Calories: 157
Fat: 0.3 grams
Cholesterol: 0
Sodium: 29mg.
Total carbs 37.1 grams
Dietary Fiber: 2.3 grams
Protein: 3 grams

Both adults and kids love the Matzo Pizza. Put just about anything you like on a regular pizza on this special version for Passover. I like chicken, vegetables, even pineapple.

Servings: 2

Ingredients:

1/4 cup spaghetti sauce (low sodium if possible)
2 matzo crackers (whole wheat available)
1 pinch garlic salt (powder for lower sodium content) optional. The sauce might have enough garlic
1 pinch dried oregano (I prefer fresh oregano or basil if available)
3/4 cup shredded mozzarella cheese (low fat). I don’t recommend the fat free cheese – it will become rubbery.
1 tomato, sliced
1/4 cup sliced black olives (optional). I love black olives but not on my pizza.

Directions:
1. Preheat oven to 350 degrees F (175 degrees C).
2. Spread marinara sauce on the pieces of matzo. Sprinkle garlic salt and oregano over the tomato sauce. Cover with cheese, tomato slices, and olives. Place pizzas on cookie sheets.
3. Bake for 5 minutes at 350 degrees F (175 degrees C), or until cheese has melted.

The following nutritional values are with the ingredients mentioned above. If you change the cheese to low fat and remove the olives the values will be lower. Also if you add any ingredients the values will change.

Calories: 273/per 2 matzos
Fat: 9.6 grams (significantly changes with low fat cheese and no olives)
Cholesterol: 24mg.
Sodium: 653 mg.
Total carbs: 32.7 grams
Dietary Fiber: 2.1 grams
Protein: 14.6 grams

Matzo Brei – Fried Matzo – or as my niece and nephews fondly refer to it as Matzo pancakes is my favorite Passover treat. Here is a lower fat and calorie version.

Ingredients:
matzo crackers (farfel is already broken up and easier to use) (whole wheat)
1 egg
2 egg whites
salt and pepper to taste
1 tablespoon vegetable oil

Directions:
1. Take the 2 matzo crackers (break into small pieces) or farfel – enough for the eggs to cover it and put into a bowl. Cover with hot water for a minute. Then squeeze out the water.
2. In a small bowl, beat one egg and two egg whites with salt and pepper to taste and add to matzo. Mix well. The mixture should be moist but not loose. If you prefer a sweet version, omit the pepper.
3. Heat frying pan with a little oil. Pour mixture into the pan. Brown one side and turn over.

Pancakes – make individual sized pieces.
Add maple syrup, or jam. You can get creative adding different fruits or toppings. All fruit is a great choice.
If you prefer not using any oil, spray a cookie sheet with no stick spray. Bake pieces in the oven browning them on both sides.

Happy Passover!

Originally published April 2005
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