Afraid of the holiday calories? This way you will cut the amount of calories in the pancakes in half - voila! health

Recipe for donuts from two products (NOW Roni Scharmeister)

Every year it comes and with it the calories, sugar and oil.

And to me mainly - the regrets.

So what do you do when the holiday refreshments are donuts and fritters high in oil and calories?

trying to reduce

But how exactly?

Here are some tips that will help you put aside the calories and carbohydrates and still enjoy a healthy and delicious meal on Hanukkah.

Although it is customary to eat foods with oil, it is important to choose the right type of oil, and this is one of the most important aspects of proper nutrition during the holiday.

Cooking oil is usually a refined oil that contains omega-6 polyunsaturated fatty acids that tend to oxidize easily and are associated with inflammation and oxidation processes and with insulin resistance.

This is soybean, corn, canola, sunflower, safflower and sesame oil.

The refining process is done using "hexane" - a substance produced from benzene (petroleum) and used in industry to separate the oil from its other components.

Studies indicate a link between hexane consumption and intestinal diseases and even cancer.

Unrefined and cold-pressed oils are used, which preserves their nutritional values.

Fry in olive oil or avocado oil, which contain antioxidants that contribute to health.

Recently, the US Department of Agriculture even added olive oil to the recommendations it publishes on deep frying. In addition, olive oil showed good resistance in the amount of antioxidants and vitamins that remained in the oil even after frying.

Baking vs. Frying

It is true that Hanukkah is a holiday in which we symbolically use the miracle of the oil pan to prepare foods in oil, but this does not mean that everything should be fried.

The frying absorbs a lot of oil and thus it turns out that together with the carbohydrates in the donuts, sponge and pancakes, we get an extra calorie from the oil that is absorbed in these pastries.

In baking, you can sprinkle a little oil just to get the frying effect, and you can also not use oil at all and get wonderful results.

Try and see the result.

It is also possible to be healthier.

Zucchini fritters (photo: Alon Mesika)

Replace the potatoes with zucchini

Zucchini is a wonderful vegetable that doesn't get enough proper place in the kitchen.

It is suitable for cooking, baking and you can make fritters from it.

The zucchini has a low caloric value, is rich in fiber and vitamins and minerals such as magnesium, potassium, and folic acid.

It provides us with antioxidants such as lutein, which is associated with reducing the risk of cardiovascular disease and protects the eyes from disease.

It is recommended to wash well and keep the peel, which is full of nutritional values ​​and fiber.

You may be surprised to find that frying in olive oil even increases the nutritional values ​​of the zucchini and helps to maintain the many benefits it provides.

In addition, zucchini contain a small amount of carbohydrates and are highly recommended for diabetics.

You can also add herbs, leeks, grated onion, beets or celery to the zucchini fritters and create a complete vegetable celebration.

And of course eggs and cheeses that provide us with protein and calcium.

In comparison, a potato contains 5 times the calories and 9 times the carbohydrates per 100 grams compared to a zucchini.

For diabetics it will usually increase the sugar levels.

On the other hand, the amount of potassium is twice that of zucchini (if you cook it with the skin).

The oil added to it when frying the fritters (in olive oil as mentioned) slows down the absorption of sugar into the blood.

Want to stay away from calories and empty carbs?

Leave the donuts out of bounds.

Even if they look tempting and impressive especially for the holiday.

Don't forget that you are looking at a food that will not contribute anything to your diet.

Just empty calories.

And no, we didn't fry your donuts in avocado oil.

You can definitely put together a meal in the spirit of the holiday that includes traditional food and treat your guests to pancakes, even if you chose to fry them, they still contain healthy vegetables that are full of dietary fiber, vitamins, antioxidants and minerals that you won't get in a donut which is an empty carbohydrate that absorbs huge amounts of refined oil and is a bomb Sugar.

(The flour in them breaks down into sugar in the mouth).

Empty carb.

Donuts (Photo: Dror Einav)

Turn the pancake into a complete meal,

whether you choose to fry the pancake or bake it in the oven, it can easily become the center of the meal when you combine nutritious foods with it.

For example, adding tzatziki dip from low-fat yogurt to the zucchini fritters, a lettuce salad rich in walnuts and Bulgarian cheese, an antipasti of vegetables baked in the oven or an avocado salad, which is considered a fruit with a low carbohydrate value that contributes to a long feeling of satiety.

Season with chopped tomato, herbs and lemon and you have a wonderful, tasty and nutritious side dish.

It's not really that physical activity will burn off the donut or pancake, but those who maintain an activity routine increase their chances of conscious eating.

Be active not only in honor of Hanukkah, always, as a regular part of managing a healthy lifestyle.

Physical activity contributes to maintaining sugar levels in the desired range, maintains physical, mental and mental health, increases blood circulation and maintains normal blood pressure.

If you have scheduled a family meal for yourself, put a sports activity in the diary as well.

This way you will "earn" your meal honestly and get into the motivation of healthy lifestyle habits.

• health

• Nutrition and diet

• Preventive nutrition

Tags

• Hanukkah

• Fat

• Olive oil

• Donuts

• Fritters