To enjoy holiday meals while staying on track with healthy eating, one must be educated about food and mentally prepared to show self-control. This article describes foods typically eaten on the Sabbath, Jewish holiday and life-cycle celebration meals (weddings, bar mitzvahs, bris ceremonies ...). Since it is carbohydrates that primarily influence blood sugars, the carb values of traditional Jewish holiday food will be the focus. In addition, note is made of those foods that have reduced fat content.
- Grape Juice: 1 cup = 27-33 grams of carbohydrates
- Dry Wine: 1 cup = approximately 4 grams of carbohydrates
*Note: Both juice and wine can be mixed with water. - Challah: 1 oz. = 15 grams of carbohydrates
*Note: 1 ounce of challah is a small portion. The average slice of challah is equal to 3-4 slices of bread.
*Tip: Control portion size by having pre-measured 1 ounce rolls ready.
*Tip: Lower the challah’s glycemic index (GI) by eating challah made with whole wheat flour and reduced sugar. - Matzah: 1 piece = 24 grams of carbohydrates.
*Note: Some people with diabetes prefer to eat matzah over challah for holiday meals because matzah is always the same measurement and lower on the glycemic index (GI).
*Tip: Use half piece of matzah.
- Gefilte Fish: 1 slice = 6-7 grams of carbohydrates
- Chicken Soup: Chicken soup made primarily from chicken and green vegetables (celery, leeks, peppers, zucchini) is low in carbs and fat. If, however, high carb vegetables such as carrots, potatoes, and sweet potatoes are added, the soup’s carb content will rise accordingly. With high carb additions to the soup, 1 cup of soup can have as many carbs as a slice of bread (and most people have 2 cups of soup). Avoid drinking carbs by making chicken soup with lots of chicken and green vegetables.
- Noodles for Chicken Soup: 1/2 cup has 15 grams of carbohydrates.
- Mini Mandels for Chicken Soup (Soup Croutons): The carb content of these croutons vary greatly by manufacturer and type of croutons. One of the most popular fried croutons weighs in at a whopping 61 grams of carbohydrates for approximately 3-3.5 tablespoons. The same portion contains 26 grams of fat, of which 10.9 is saturated fats. Read and compare food labels to find the lower carb/lower fat version of soup croutons.
- Knaidlach (Matzah Balls): A standard store-bought matzah ball contains 10 grams of carbohydrates.
*Tip: Make your own matzah balls using a low-carb and low-fat recipe. - Farfel (Egg Barley): 100 grams cooked (approximately 1/2 cup) = 30 grams of carbohydrates.
*Note: If you are part of a family that considers farfel a Sabbath and holiday staple side dish that is hard to give up, try cutting down the portion size. If you are not, then replace the farfel with quinoa. Quinoa has the same amount of carbs as farfel, but it is quite low on the glycemic index and packed with protein. - Cholent (Sabbath Stew): 1 cup of traditional bean-meat-potato cholent = approximately 37 grams of carbohydrates and lots of fat.
*Tip: Cut down the fat, carbs and glycemic index, by making cholent with turkey neck bones, white potatoes and barley.
*Note: Barley is extremely heart healthy and should be included in every cholent. - Potato Kugel (Potato Casserole): 100 gram piece (approximately 3.5 ounces) = approximately 15 grams of carbohydrates.
*Tip: Use a low-fat potato kugel recipe or make a kugel with a low carb vegetable such as zucchini instead. - Luckshin Kugel (Noodle Casserole): 150 gram piece (approximately 5 ounces) = approximately 20 grams of carbohydrates.
*Tip: Make a Mock Noodle Kugel from Spaghetti Squash. It is a delicious, low-fat, low-carb, and low-calorie casserole that the whole family can enjoy. It can be made either sweet (with sweetener, vanilla flavoring and cinnamon) or savory (with onions, garlic, salt and pepper). - Compote Dessert: 1/2 cup sweetened = approximately 20-25 grams of carbohydrates or 1/2 cup unsweetened = 12-15 grams of carbohydrates
*Tip: Replace compote with diet jello.
