What's on the Menu? A Healthy and Nutritious Holiday Meal for Rosh Hashanah

On Rosh Hashanah, we are commanded to rejoice and celebrate with food and drink. Every community, every family, has holiday dishes that seem essential to bless the new year. The variety of dishes and shared eating impact the amount consumed and our ability to resist temptation. COVID-19 and the threat of lockdowns increase our need to compensate with eating and reduce our control over a healthy lifestyle.

The holiday meal is also a chance to break the daily routine, but it's important to keep the meal balanced at this time. Adina Bakher, a diabetes and ketogenic dietitian at the DMC center, examines how many carbohydrates are hidden in common holiday dishes and offers healthier swap options.

The Original: Gefilte Fish

A traditional Jewish dish from Eastern European cuisine made from minced fish, onions, and spices. Fish should be an excellent source of protein and Omega-3, but the carbohydrates added to gefilte fish are unnecessary.

Nutritional values: 7 grams of carbohydrates per 100 grams, 85 calories, 1.5 grams of fat, 0 fiber, 9 grams of protein.

The Swap: Oven-Baked Sea Bass Fillet

A tasty and juicy fish dish for fish lovers, with the right seasoning (see recipe) that tastes better than a restaurant.

The Original: Honey Cake

A slice of regular honey cake is rich in simple, non-nutritious carbohydrates. It's important that the dessert also provides nutritional value to our body.

Nutritional values: 16.5 grams of carbohydrates for a small 30-gram slice, 120 calories, 1.5 grams of protein, 2 grams of fat, and no dietary fiber.

The Swap: Low-Carb Cake

Try replacing the flour with other substitutes like almond flour or swapping sugar with a natural sweetener.

(Photo: shutterstock)

The Original: Tzimes on Rice

A Moroccan cuisine dish, based on dried fruits generally served on Rosh Hashanah, symbolizing the sweet taste of the holiday.

Nutritional values: 19 grams of carbohydrates per half cup (about 70 grams) of cooked rice + 5 grams of carbohydrates for 15 grams (tablespoon) of tzimes. Totaling 24 grams of carbohydrates

The Swap: Rice with Sliced Almonds

A dish that keeps the festivity in the rice but with much less sugar. A healthy crunchy addition that provides an interesting twist.

The Original: Chicken with Honey / Silan

Chicken is considered a rich source of protein, and the sauce it is served with might spoil the protein festivity. Honey and silan contain simple sugars that, while making the chicken dish golden and beautiful, are better avoided.

Nutritional values: 7 grams of carbohydrates for each teaspoon (10 grams) of silan in your dish.

The Swap: Shawarma Patent

The dish can be made from thigh or chicken breast. In thighs, the fat content is almost three times compared to chicken breast, making it more suitable for a ketogenic diet where it is important to combine fatty proteins. Adding salad with tahini, avocado, or olive oil turns it into a perfect protein-rich meal.

The Original: Beef Roast with Sweet Chili Sauce

Meat is an excellent source of vitamin B12, zinc, and iron. Ready-made sauces may contain a large amount of sugar.

Nutritional values: 4 grams of carbohydrates per teaspoon (7 grams) of sauce in the dish.

The Swap: Roasted Beef Roast

With seasoning of mustard, garlic, thyme, and olive oil to do the work and reduce the amount of carbohydrate and sugars in the dish.

In summary, the Rosh Hashanah meal is characterized by traditional foods, some of which provide a large amount of sugars and carbohydrates. Sometimes a slight twist in the dish can make the difference. Moreover, it's important to consult with a clinical dietitian to create a suitable menu and a continuous glucose monitor can be used to understand the effects of different holiday foods on the body. Try it at home and have a healthy year.

Adina Bakher, Diabetes and Ketogenic Dietitian at the DMC Diabetes Treatment Center