Celebrate Tu Bishvat Without a Sugar Rush

Tu Bishvat is here – the New Year for Trees, and traditionally, a celebration of dried fruits and the sweet abundance they bring with them. But what can you do if you want to celebrate the holiday without consuming massive amounts of sugar? How can we enjoy the festive sweets while still maintaining a balanced diet??

Here are some ideas for healthy, nutrient-rich, and satisfying dishes that will help you enjoy Tu Bishvat without unnecessary sugar overload.

Why Dried Fruits Aren't Always the Healthiest Choice?

Dried fruits are considered an integral part of Tu Bishvat celebrations, but many undergo processing that includes added sugar, preservatives, and sulfur dioxide, which can affect health. Moreover, when they are dried, they become a very concentrated source of natural sugar (fructose), which can cause a significant rise in blood sugar levels.

If you still want to include dried fruits, it's better to choose those that haven't been processed, are free of added sugar or preservatives, and incorporate them into your diet in a balanced way.

Healthy and Natural Dish Ideas for Tu Bishvat

A Festive Tray of Fresh Fruits and Natural Nuts

Instead of focusing on dried fruits, prepare a colorful tray with fresh fruits like pomegranates, grapes, apples, pears, bananas, and natural dates. Add raw nuts and almonds to provide protein, healthy fats, and long-lasting satiety.

Energy Balls – No Added Sugar

Instead of sweet cookies, make healthy energy balls made solely from natural ingredients.
Quick recipe:

• 1 cup almonds or walnuts
• 1 cup pitted dates
• 2 tablespoons natural cocoa
• 1 tablespoon coconut oil
• 1/2 cup fine oatmeal
• Cinnamon or nutmeg for seasoning

Grind all ingredients together, form into small balls, and coat with shredded coconut or chopped nuts.

Quinoa Salad with Natural Cranberries and Nuts

Swap out sweet dishes with a rich and balanced dish that contains proteins, dietary fibers, and healthy fats.
Recipe:

• 1 cup cooked quinoa
• A handful of natural unsweetened cranberries
• A handful of chopped almonds
• A little chopped parsley
• Seasoning: olive oil, lemon juice, salt, and black pepper

Homemade Crackers with Raw Tahini and Natural Silan Dip

Instead of sweet snacks, make homemade crackers from whole wheat or almonds, and serve with a dip of raw tahini mixed with a bit of natural silan. This provides both protein and flavors that complement the holiday spirit.

Oatmeal, Almond, and Date Cookies – No Flour and Sugar

Ingredients (for about 15 cookies):

• 1 cup fine oatmeal
• 1/2 cup ground almonds
• 1/2 cup date paste (dates pitted and blended or from a package of natural date spread)
• 2 tablespoons melted coconut oil
• 1 egg (or 1 tablespoon ground chia/flax seeds with 3 tablespoons water for a vegan version)
• 1/2 teaspoon cinnamon
• 1/2 teaspoon vanilla extract
• Pinch of salt

Preparation Method:

1. Preheat the oven to 180 degrees and line a baking sheet with parchment paper.
2. Mix the oatmeal, ground almonds, cinnamon, and salt in a bowl.
3. Add the date paste, coconut oil, egg, and vanilla extract, and mix well until a uniform and sticky mixture is obtained.
4. Form small balls and slightly flatten them on the baking sheet.
5. Bake for 10-12 minutes, until the cookies are slightly golden.
6. Cool completely before serving – the cookies harden a bit after cooling.

Enhancement Tips:

• You can add a handful of chopped nuts for a crunchy texture.
• For a more sophisticated version – add a little natural cocoa or a light coating of melted dark chocolate.
• If you want particularly soft cookies, you can add a spoonful of natural yogurt or a little applesauce.

These cookies are perfect with coffee or tea, and they can be stored in an airtight container for up to five days.

Additional Tips for a Balanced Celebration

• Prefer drinking herbal teas with cinnamon and lemon instead of sugary drinks.
• Enrich your meal with roasted vegetables, fresh fruits, or varied salads with nuts and seeds.

Have a healthy and happy holiday!

10 Wonderful Benefits of Tu Bishvat – Click here to read