Tips for a Healthier Hanukkah

Looking for a few healthy tips on how to enhance your celebrations this Chanukah without the guilt? Learn from Leket Israel’s Nutritionist how to reduce fat when frying. Also included are recipes for “Baked Jelly Doughnuts” and “Easy Baked Zucchini Latkes”. Leket Israel wishes you a happy, healthy (and non fattening) Chanukah celebration!

Tips for Reducing Fat When Frying:

1. Wait for the oil to heat up before putting food in the pan.  To know when the oil temperature is suitable for frying (without using a thermometer), you can put a wooden skewer in the oil; if bubbles form around it and the oil sizzles,  then the oil is hot enough. If the oil begins to rage or smoke, then it is too hot.

When steam is emitted from the food, oil is not able to penetrate; as long as the oil remains above 100°C (boiling point), minimal amounts of oil will be absorbed.

2. Maintain oil temperature. It is important to avoid overloading the pot or pan of hot oil with food, as this causes the oil temperature to drop.  As the temperature drops, more oil is absorbed.

3. Keep the surface area as small as possible.  The larger the surface area of the food, the more oil will be absorbed.  A rough texture increases the surface area of the food, so keep the texture smooth as possible.

4.  Add alcohol to the batter or dough.  As alcohol evaporates at a lower temperature than water, oil and steam output begins at a lower temperature, and oil absorption is minimal.

Recommendation: Add a tablespoon of brandy, cognac or rum to your donut batter!

Deep Frying vs. Pan Frying:

Deep frying is actually preferable to pan frying.  When food is deep fried, the oil is kept at a higher temperature, which lessens oil absorption.  The food in question is also able to cook faster, thus being exposed to oil for a shorter amount of time.  If the same food is pan fried in oil, more oil will be absorbed. So, in order for donuts to be less fattening, use more oil!

Of course it is better to avoid eating any donuts that contain empty calories (a deadly combination of white flour, sugar and oil), but if you do decide to eat a donut, then it is better to eat half of a donut cut in two, than to eat an entire small donut.

This is because the surface area of the small donut contains more oil, as the whole donut is exposed to oil during frying (the big donut half is not exposed to as much oil).

You can also try the healthier option of baked donuts; try to substitute at least some of the white flour with whole wheat!

Baked Jelly Doughnuts for ChanukahIngredients:

2 ½ cups of flour (or 1 ½ cups of white flour + 1 cup of whole wheat flour)

½ teaspoon salt

25 grams of fresh yeast

1 cup lukewarm water

2 tablespoons canola oil

4 tablespoons sugar

1 egg

Fruit jelly or preserves (made from 100% fruit)

Directions:
1)      Preheat oven to 200 degrees Celsius

2)      Place the lukewarm water in a bowl, crumble the yeast and add a pinch of sugar. Mix and let sit for 10 minutes until the yeast begins to bubble

3)      In a bowl, combine oil, sugar and eggs and set to the side

4)      In another bowl, place flour

5)      Add the bubbled yeast and oil mixtures to the flour and knead until mixture is fully incorporated- you may either knead by hand or do this step using a mixer. If the dough is sticky, add flour (1 teaspoon at a time) until dough reaches the desired consistency; if dough is too dry add a drop of water.

6)      Form dough into a ball, return to the bowl and cover for approximately 1 hour until dough rises to double the original height (it is advised to allow the dough to rise in a warm place)

7)      Transfer the dough to a well-floured surface and roll out dough to 1cm thick. Cut dough into circles of desired size and place on a parchment lined baking sheet 2 cm apart

8)      Cover tray of doughnuts with a clean towel and let rise for 20 minutes

9)      Bake the doughnuts for 5-6 minutes until the bottoms are golden brown

10)   Let the doughnuts cool completely and insert the jelly using a syringe or a spoon

ENJOY!

 

Easy Baked Zucchini Latkes

Recipe yields 20 latkes

Ingredients:

4 zucchinis

2 potatoes

2 eggs

4-5 tablespoons of grated hard cheese (such as parmesan)

6 tablespoons of sifted flour (white or whole wheat; can also substitute with 6 tablespoons of non-sifted whole wheat flour + ½ teaspoon of baking powder)

Salt and Pepper to taste

Directions:

1)      Preheat oven to 200 degrees Celsius

2)      Grate the zucchini and potatoes into thick strips

3)      In a bowl, add the grated vegetables, eggs, flour and cheese. Season with salt and pepper to taste

4)      Form the mixture into patties and place on oiled or parchment lined baking sheet

5)      Bake until golden brown

*For alternate variations- may also substitute zucchini and potatoes for ½ kg of baked squash with a dash of cinnamon, baked cauliflower or unsweetened canned corn

 

ENJOY!

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