Among all the delicious treats that Hanukkah offers, including the two traditional foods - pancakes and donuts, it is important to maintain health as well. "Most of the calories that accumulate during the holiday are from fat. This happens, of course, as a result of the many fryings and large dinners held there," says Hali Maman, founder of a support network for a healthy lifestyle, explaining: "As we know, frying is considered an unhealthy form of cooking and is not recommended. Both because it increases the caloric value of the food and because heating the oil leads to it oxidizing and spoiling, losing its nutritional values and in the process destroying those of the food that is fried."
Classic donuts, photo: Photo: Liron Almog
Pancakes and donuts absorb a large amount of oil when frying. According to Maman, a regular donut contains about 400-500 calories, and a fried pancake contains about 220 calories and about 14 grams of fat. "Of course, you have to consider the toppings of jam, sugar and other garnishes, which are usually based on cream cream doughnuts," she notes. "All of these increase the amount of calories considerably. One teaspoon of jam has about 20 calories and a tablespoon of cream-based filling has over 60 calories."
So how do you maintain your figure and continue to enjoy? Maman has some tips:
- Staying at candle lighting night? Alternate between meals as needed and don't skip meals. Remember that if you arrive hungry, no amount of willpower will help you resist temptation.
- Make a decision that during the entire holiday you will eat only one donut when it is hot, fresh and appetizing. If you have deviated from what you planned and it seems to you that the "diet" is lost, do not despair - go back to the regular menu immediately, drink plenty of water and see how you get on the horse again.
- If you decide to eat a donut, enjoy it: cut smaller pieces or share it with others.
Family candle lighting, photo: Oren Ben Hakon, illustration
- Choose healthier versions of donuts and pancakes: whole, baked, reduced-sugar, or those that use healthier fats. Pancakes with ingredients such as grated vegetables, healthy flours, etc.
- Eat mindfully: Chew slowly, enjoy the flavors and pay attention to your body's satiety signals.
- Drink plenty of water throughout the holiday. Water can help regulate appetite and aid digestion.
Try baked donuts, photo: photography and styling: Liron Almog
- Is it your turn to host a candle lighting? Plan ahead one donut per guest - it's a shame to get stuck at the end of the evening with change. Serve hot vegetable soup at the beginning of the evening, make baked pies instead of fried pancakes, fruit salad, etc. Plan your meal so that there is a selection of vegetable recipes to help you feel full.
Incorporate soup or pie,
- Do the kids want donuts? Go out with them to the confectionery shop and don't bring mines into the house. If you're baking at home, bake a small amount that suits your family and guests without any excess large donuts left for the next few days.
- In response to pancakes and other fried foods, you can replace some ingredients or add more nutritious ingredients. For example, grate zucchini instead of or in addition to potatoes, add parsley, etc. It is advisable to fry in Teflon with oil spray, if oil is measured or alternatively bake. You can also make great pies or muffins from the paste. To improve the nutritional value of pancakes, chickpea flour can be used instead of some of the regular flour or breadcrumbs.
Incorporate exercise, photo: Gettyimages
- Today you can find a large selection of recipes for baked and non-fried donuts and pancakes. which can be included in a balanced menu.
- Take daily walks or any other physical activity. The activity relaxes and balances calorie intake.
- Remember, Chanukah is about celebration, tradition and togetherness. Enjoying delicious traditional treats is part of the festivities and finding the right balance for your health goals and yours is just as important.
Recipe for baked donuts
Courtesy of Hali Maman, Healthy Lifestyle Support Network
Components
Ingredients for 13 doughnuts, each donut contains about 150 calories
2.5 cups flour 1/4 cube of fresh yeast 1/2 teaspoon salt
2/3 cup warm
milk 1 tablespoon soft butter
3/<> cup egg
sugar
A pinch of
nutmeg
Method of preparation
Fill-
You can fill each donut with a small spoon with flavored jam and sprinkle a little powdered sugar on top.
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