Healthy Tu B'Shvat Recipes: Delicious Holiday Ideas Without Added Sugar

Tu B'Shvat, the New Year of the Trees is also a celebration of dried fruits and the sweet abundance they bring. How can we enjoy the festive sweetness while still maintaining nutritional balance?

Following are several ideas for healthy, nutrient-rich, and satisfying dishes that will help you enjoy Tu B'Shvat without unnecessary sugar overload.

Dried Fruits Aren't Always the Healthiest Choice

Dried fruits are considered an inseparable part of Tu B'Shvat celebrations, but many of them undergo processing that includes added sugar, preservatives, and sulfur dioxide, which may negatively affect health. In addition, drying concentrates their natural sugar (fructose), which can cause sharp spikes in blood sugar levels.

If you do choose to include dried fruits, it’s best to select unprocessed varieties with no added sugar or preservatives and to incorporate them into your menu in a balanced way.

Healthy, Natural Tu B'Shvat Dish Ideas

Instead of focusing on dried fruits, prepare a colorful platter with fresh fruits such as pomegranates, grapes, apples, pears, bananas, and natural dates. Add raw (unsalted, unroasted) nuts and almonds, which provide protein, healthy fats, and long-lasting satiety.

Energy Balls – No Added Sugar

Instead of sugary cookies, make healthy energy balls using only natural ingredients.

• 1 cup almonds or walnuts

• 1 cup pitted dates

• 2 tablespoons natural cocoa powder

• 1 tablespoon coconut oil

• ½ cup fine oats

• Cinnamon or nutmeg, to taste

Blend all ingredients together, form small balls, and roll them in shredded coconut or crushed nuts.

Quinoa Salad with Natural Cranberries and Nuts

Replace sweet desserts with a balanced dish rich in protein, fiber, and healthy fats.

• 1 cup cooked quinoa

• A handful of natural, unsweetened cranberries

• A handful of chopped almonds

• Finely chopped parsley

• Dressing: olive oil, lemon juice, salt, and black pepper

Homemade Crackers with Raw Tahini and Natural Date Syrup

Instead of sweet snacks, prepare homemade whole-grain or almond-based crackers and serve them with raw tahini mixed with a small amount of natural date syrup. This combination offers protein and flavors that suit the holiday spirit.

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

Ingredients (about 15 cookies):

• 1 cup fine oats

• ½ cup ground almonds

• ½ cup date paste (homemade or natural store-bought)

• 2 tablespoons melted coconut oil

• 1 egg (or 1 tablespoon ground chia/flax seeds mixed with 3 tablespoons water for a vegan version)

• ½ teaspoon cinnamon

• ½ teaspoon vanilla extract

• A pinch of salt

Preparation:

1. Preheat the oven to 180°C (350°F) and line a baking tray with parchment paper.

2. In a bowl, mix oats, ground almonds, cinnamon, and salt.

3. Add the date paste, coconut oil, egg, and vanilla, and mix well until a sticky, uniform dough forms.

4. Shape small balls and flatten them slightly on the tray.

5. Bake for 10–12 minutes, until lightly golden.

6. Let cool completely before serving—the cookies firm up as they cool.

Tips for variation:

• Add chopped nuts for extra crunch.

• For a richer version, add a bit of natural cocoa powder or a light drizzle of melted dark chocolate.

• For extra-soft cookies, add a tablespoon of plain yogurt or a little applesauce.

These cookies pair perfectly with coffee or tea and can be stored in an airtight container for up to five days.

Additional Tips for a Balanced Celebration

• Choose herbal teas with cinnamon and lemon instead of sweetened drinks.

• Enrich the meal with roasted vegetables, fresh fruit, or colorful salads with nuts and seeds.

Have a healthy and joyful Tu B'Shvat!