Healthy Mishloach Manot with Heart and Care

Thoughtfully prepare Mishloach Manot that are festive, meaningful, and suitable for people with dietary needs like diabetes.

Giving Mishloach Manot, the traditional Purim gift baskets, is a beautiful mitzvah that brings people together with joy and kindness. But when someone has dietary restrictions whether because of diabetes or another health concern, it can be tricky to choose what to include. The good news? You can still give a delightful and festive Mishloach Manot that’s healthy, thoughtful, and delicious.

Dark Chocolate
Dark chocolate isn’t just a treat, it’s full of antioxidants that may help with blood pressure, insulin sensitivity, and overall heart health. Look for chocolate with at least 70% cocoa. Check the label and choose options with lower carbohydrate content, especially for recipients with diabetes.

Fruits
Fresh fruit adds color and vitality to your Mishloach Manot. Fruits are rich in fiber, vitamins, and antioxidants, though they do contain natural sugar. Some fruits, like strawberries, are lower in sugar and rich in vitamin C and lycopene. They also make a beautiful addition to your package, just be careful how you pack them so they arrive fresh. Apples, pears, oranges, clementines, grapefruits, pomelos, peaches, apricots, and nectarines have less sugar than bananas, mangoes, pineapples, pomegranates, or dried fruits. The effect of natural fruit sugar varies from person to person, especially for those with diabetes. Fingerstick testing or continuous glucose monitoring can help understand which fruits are best for each individual.

Coffee and Tea
Today, there are so many kinds of coffee and tea to choose from. Consider building a basket with a variety of teas or coffee, along with a pretty mug, a strainer, or other small brewing accessories. Tea made from real leaves (rather than fruit pieces) is usually a better option. Everyone reacts to caffeine differently, so be mindful of that too.

Nuts
Nuts are a wonderful, satisfying gift especially for people with diabetes. They’re packed with vitamins, minerals, fiber, and healthy fats, and they’re low in carbs. Research shows that nuts, especially almonds, may help with weight loss, steady blood sugar levels, and lower heart risk. Just remember that nuts are high in calories and fat, so portion size matters. A good serving size is about 1/4 cup or a small handful. Try packaging them in little decorative bags for a personal touch. Cashews and pistachios have more carbs, while pecans, Brazil nuts, and macadamia nuts have the least. Unsalted, unroasted nuts are the healthiest choice.

A Bottle of Wine
Red wine is a lovely gift for Purim. It’s full of antioxidants and low in carbohydrates (about 2 grams per 100 ml). Spirits like whiskey, vodka, cognac, and arak have no carbs at all. But cocktails or sweetened drinks should be avoided because of their high sugar content. Remember to drink responsibly: up to two servings for men and one for women per day. For those with diabetes, it’s important to know that alcohol can lower blood sugar levels even for several hours afterward. Be aware of how your body reacts, and plan your meals and medications accordingly.

In Summary
A healthy Mishloach Manot is not only possible and it can be truly beautiful. With just a little planning, you can give a gift that feels festive and caring without compromising health. For those managing health conditions like diabetes, it’s always a good idea to speak with a professional dietitian to personalize their food choices. But even without special needs, everyone appreciates a gift that comes from the heart.

Healthy Honey Cookie Recipe
Here’s a sweet, wholesome recipe you can include in your Mishloach Manot or enjoy yourself!

Ingredients:
2 large eggs, beaten
A pinch of salt
2/3 cup almond flour
2 tablespoons ground flaxseed
2 tablespoons almond butter, peanut butter, or tahini
1 heaping teaspoon baking powder
1 full teaspoon instant coffee granules
3 tablespoons erythritol or 3 packets of stevia
Spices: cinnamon, ginger, cardamom, pepper, nutmeg (use to taste)

Instructions:
Shape the dough into 16–20 cookies. Place them on baking paper and bake in the lower third of the oven at 350°F (175°C) for about 12 minutes.

Wishing you a joyful, healthy, and sweet Purim!

Adina Behar is a ketogenic nutrition and diabetes specialist at the DMC Diabetes Treatment Center.