6 Tips for a Healthy Hanukkah

Hanukkah is a time of celebration, lighting the menorah, enjoying meals with family and friends, playing traditional games and singing songs. Over recent years, we have learnt how to make Hanukkah meals healthier and more nutrient-dense, to support a long quality of life. Maccabi Life are here to show you how we can still honour the traditions of Hanukkah without compromising your health or waistlines!

1. Bake instead of deep fry. Frying your food in polyunsaturated vegetable oils (eg: sunflower, canola oils) can cause the release of lipid-peroxides and aldehydes, which have been shown to promote many chronic diseases and cancers. And when overheated, such as in deep frying, these oils release carcinogenic compounds that may contribute to lung cancer when inhaled. If you are going to fry your food, choose a very stable or nutrient-dense unaltered fat such as monounsaturated, antioxidant-rich olive oil or organic butter. Research has shown over and over that extra virgin olive oil is a very stable and safe fat to fry with, without much oxidation or release of harmful compounds. Butter, also a very stable fat, contains butyrate, which feeds the beneficial bacteria in your gut.

2. Choose healthier oils. The type of oil you choose makes a huge difference to your health. Extra virgin olive oil is loaded with beneficial fatty acids, powerful antioxidants and it’s a dietary staple for some of the world’s healthiest populations. It has been consumed as part of the Mediterranean diet as the main source of fat for hundreds of years and is heavily researched as a factor in health protection and high life expectancy. The monounsaturated fats, antioxidants and vitamins within extra virgin olive oil have numerous benefits, including reduced risk of heart disease, reduced blood pressure, prevention of stroke, reduced arthritis symptoms, management and reduced risk of type 2 diabetes and improved brain and bone health. So this Hanukkah, make sure you have extra virgin olive oil on your festive table to drizzle over meals and salads.

3. Switch white potatoes for sweet potatoes. Rich in taste and flavour, higher in fibre, packed full of vitamins and minerals such as potassium, vitamin C and beta carotene are just some of the health benefits of eating sweet potatoes. Beta carotene is converted into vitamin A in your body, which is essential for vision, immune system and brain health. Carotenoids are antioxidants in sweet potatoes which have also been shown to reduce the risk of certain cancers, such as stomach, kidney and breast cancers.

4. Reduce starchy carbs. If you feel you don’t want or need the extra carbohydrates from potatoes, there are so many delicious and simple swaps you can make. Cauliflower, parsnips, pumpkin, carrots, zucchini and beetroot are so rich in nutrients, low in calories and full of flavour.

5. Get wise on your toppings and dressings. Toppings and dressings can often be a source of extra calories and additives that you simply don’t need in your body. Switch latke sour cream toppings to a probiotic-rich natural or Greek yoghurt. Or even a home-made applesauce – simply cooking diced apples in a little water over the stove and pureeing them for a healthy dose of pectin to marry the savoury with the sweet. Make your own salad dressings rather than buying a bottle. Extra virgin olive oil and lemon are such a nutritious and perfect base for most salads. You can add in balsamic vinegar, Dijon mustard, minced garlic and herbs. There are so many recipes online and it takes just a few minutes to whip up an authentic and nourishing dressing.

6. Stay hydrated, move, dance and de-stress. Remembering to hydrate will also help you with portion control over your Hanukkah meals. It will also help keep your energy up and your skin glowing! With all the holiday feasting, aim to move your body daily to help digest your food and stay fit and healthy. A 20-30 minute HIIT session of sprints, squats, sit ups, push ups feel energising and strengthen the body. A 30-45 minute brisk walk is so good for your health. Turn up the music and dance for 20 minutes – you’ll feel so happy and energised and it’s a great way to enjoy the festive fun with family and friends. And don’t forget to de-stress by stopping to take some deep breaths, reading, listening to a guided meditation or even sneaking in a nap which is so beneficial to your health and wellbeing.