Starting at sundown on Dec. 11 and lasting for eight days, menorahs will burn brightly all over the world as a testament to the story of a triumph of a small band of Jewish religious freedom fighters, known as the Maccabes, during the reign of Greek King Antiochus. As legend tells, the Maccabes fought and reclaimed the temple in Jerusalem, which had been captured and occupied by the Greeks. In the temple, the Greeks had defiled almost all of the oil used to light the menorah. Only one ritually pure flask remained, and it was only enough to last for one night. Miraculously, the oil lasted for eight days.
The Hanukkah celebration does not center around a feast as with other Jewish holidays, although there are traditional foods cooked in oil to symbolize the oil that lasted for eight days. Even so, two messages can be drawn from Hanukkah which are applicable to eating and a healthy lifestyle. First, quality matters-not quantity. The Maccabes overcame insurmountable odds to win back the temple not because of their sheer force but the quality of their spirit. Just as one pure flask of oil burned for eight days, so the small band of Maccabes fought with the strength of many soldiers. Similarly, the foods we eat during Hanukkah, and hopefully year round, should be quality meals full of nutritious plant-based foods and not meals high in cholesterol and fat. The second lesson Hanukkah can teach us is present in the very root of the word Hanukkah which means rededication. Hanukkah is a time for spiritual rededication and can also be a time for rededication to our health.
The following flavorful recipes provide some healthier alternatives to traditionally high-fat dishes. As for the oil, remember its quality not quantity that counts.
The following recipes for Broccoli Latkes and Potato Latkes are from The Lowfat Jewish Cookbook by Debra Wasserman published by the Vegetarian Resource Group.
BROCCOLI LATKES
(Serves 5)
Ingredients
* 1 pound broccoli, chopped into small pieces
* 2 pounds potatoes, scrubbed and cubed into small pieces
* 1 onion, peeled and finely chopped
* 3 cups water
* 1/2 teaspoon celery seed
* salt and pepper to taste
Directions Cook all the ingredients (except the oil) in a large covered pot over medium heat for 20 minutes. Drain mixture. Mash ingredients together. Heat oil in large non-stick frying pan over medium heat. Form 10 pancakes. Fry 8 minutes on one side. Flip and fry for another 5 minutes on the other side. Serve warm. Nutrition information per serving: 220 calories, 6.5 g protein, 44 g carbohydrate, 3.3 g fat, 13.5% of calories from fat, 0 mg cholesterol, 33 mg sodium
POTATO LATKES
(Serves 4)
Ingredients
* 1-1/2 pounds potatoes, peeled and grated
* 1 medium onion, peeled and grated
* 3 tablespoons cornstarch
* 1 tablespoon fresh parsley, finely chopped
* dash of pepper
* 2 tablespoons tamari or soy sauce
Directions Mix all the together in a large bowl. Form 3″ patties and fry in a lightly oiled pan over medium heat for 10 minutes. Flip latkes and fry for another 10 minutes until crisp on both sides. Serve warm. Nutrition information per serving: 189 calories, 4 g protein, 44 g carbohydrate, 0.2 g fat, 0 mg cholesterol, 275 mg sodium
APPLESAUCE (for Latkes)
(Serves 8)
Ingredients
* 6 apples (Cortlands, Granny Smiths, or Macs)
* water
* 1/4 cup sugar (or less)
* lemon juice to taste (optional)
Directions Quarter the apples and place in pot with water almost to cover. Bring to a boil over medium-high heat, reduce to simmer, and cook until tender, about 10 minutes. Put through food mill. Add sugar and lemon juice to taste, if needed. Simmer about 3 minutes or until slightly thickened. Makes about 4 cups. Nutrition information per serving: 86 calories, 0.2 g protein, 22 g carbohydrate, 0.4 g fat, 4% of calories from fat, 0 mg cholesterol, 0.08 mg sodium For less sweet-tasting latkes, umeboshi paste is made from pickled plums and sometimes called ume paste. VIA The Jewish Vegetarian Year Cookbook by Roberta Kalechofsky published by Micah Publications via PCRM.ORG
If you’re looking for a non-dairy/ vegan sour cream to try, Tofutti brand’s Sour Supreme is fantastic. Or make your own;
VEGAN SOUR CREAM
Yield About 1cup
Ingredients
* 1/2 pound soft or silken tofu
* 2 T lemon juice
* 3 T canola oil
* 2 t brown rice vinegar
* ¾ t salt
Directions Process all of the ingredients in the food processor until smooth. Transfer to the covered container and refrigerate until use (up to four days). Variations: There are four delicious variations on this recipe; just make the sour cream as above, then add the following ingredients and process for another 30 seconds. Sour cream with… Dill (add * ¼ c minced dill, * ¼ t white pepper,) Jalapeno (add 1/2 jalapeno, stemed, seeded, and chopped,) Shallot (add * 1 T minced shallot,) Ginger + chives (add * 1 T peeled, chopped ginger or ginger juice, * 1 T minced chives or scallions.) Note: Soft tofu will make a thicker cream, while silken tofu will make it a bit lighter. Adapted from Myra Kornfeld’s The Voluptuous Vegan.
Not as healthy, but definitely as delicious;
HANUKKAH DONUTS
Ingredients
* 2 pkgs. Yeast
* 1/3 cup plus 3 Tbsp. sugar
* 1 cup lukewarm water
* 4-4 1/2 cups bleached spelt pastry flour
* 1/2 tsp. salt
* 1 cup soy milk
* 2 Tbsp. potato starch
* 1/4 cup melted vegan margarine
* 1/2 tsp. vanilla extract
* 1 24-oz. bottle vegetable oil
Directions In a nonreactive (glass or ceramic) bowl, mix the yeast, 1 Tbsp. of the sugar, and the water until dissolved. Set aside for 10 minutes. In a large bowl, combine the flour and the salt. Set aside. In a large glass bowl, mix the remaining sugar, the soy milk, potato starch, vegan margarine, and vanilla extract. Add the yeast mixture and gradually beat in the flour mixture until the mix is stiff but still sticky. Cover with a cloth and let sit in an unheated oven for 1 hour. Turn out onto a floured surface and knead with 15 to 30 strokes. Quickly roll out the dough and cut into donuts. Cover with a cloth and let rise for 15 to 30 minutes, or until doubled in size. While the dough is rising, heat the oil in a deep pan for 20 minutes. To test the oil’s temperature, drop in a small piece of the dough. The temperature is perfect if the dough rises to the top almost immediately and browns in approximately 1 minute. It’s too hot if the dough burns and too cool if it doesn’t rise. Cook the donuts in the oil, flipping after 1 minute, or when browned. When browned on both sides, remove to a baking sheet lined with paper towels. Makes 12 servings Variations: Create a glaze for the donuts by thinning out your favorite frosting with melted vegan margarine and soy milk or by combining 1 cup of powdered sugar with 1 tsp. of vanilla extract or lemon extract and enough soy milk to thin. VIA VEGCOOKING.COM
CARROT AND SWEET POTATO TZIMMES
Ingredients
* 1 medium onion, cut into 8 wedges
* 1 pound (450g) carrots, peeled and coarsely shredded
* 1 15-ounce can (425g) garbanzo beans, drained, liquid reserved
* 1 medium red potato with peel, cut into large chunks
* 1/2 pound (225g) pitted prunes
* 1 pound (450g) sweet potatoes, peeled, cut into 1-inch (2.5 cm) chunks
* Water
* 1/4 cup (60 ml) plus 2 tablespoons agave nectar or other sweetener
* 1/2 teaspoon salt
* 1/2 teaspoon ground cinnamon
* 1/4 teaspoon ground black pepper
* 1/2 cup (120 ml) water
* 1 1/2 teaspoons potato flour
Directions Preheat oven to 375 degrees (Gas Mark 4) and have ready a 9 x 13-inch (23 x 32.5 cm) glass baking dish. Layer vegetables into the baking dish beginning with the onions, then the shredded carrots, drained garbanzos, potato, prunes, and sweet potatoes. Pour the reserved garbanzo liquid into a 2-cup (.5 liter) measuring cup and add enough water to equal 1 1/2 cups (360 ml) liquid. To the liquid in the cup, add the agave nectar, salt, cinnamon and pepper and pour the liquid over the vegetables. Cover the baking pan with aluminum foil, shiny side inside, and bake for 1 hour. Lower the temperature to 325 degrees (Gas Mark 3) and bake 1 hour longer. In a small saucepan, heat the 1/2 cup (120 ml) water, add the potato flour, and stir vigorously with a wire whip until the potato flour is well incorporated. Stir it into the Tzimmes, pouring it a little at a time into different parts of the dish. Cover and bake another 20 to 30 minutes. VIA vegparadise.com.
JELLY DONUT CUPCAKES
Ingredients
* 1 cup soymilk
* 1 tsp apple cider vinegar
* 2 tbs cornstarch
* 1 1/2 cups flour
* 3/4 tsp baking powder
* 1/2 tsp baking soda
* 1/2 tsp ground nutmeg
* 1/2 tsp salt
* 1/3 cup canola oil
* 3/4 cup + 2 tbs sugar
* 2 tsp vanilla
* 1/3 cup raspberry, strawberry or grape jam
* 2 tbs powdered sugar
Directions Preheat oven to 350 º and line a cupcake tin with paper liners. In a mixing cup, combine the soymilk, vinegar and cornstarch and set aside. In a large mixing bowl, sift together flour, baking powder, baking soda, nutmeg and salt. Create a well in the center of the flour for the wet ingredients. Mix the soymilk mixture with a fork to dissolve the cornstarch and pour into the flour mixture. Add the oil, sugar and vanilla, and mix well. Fill the liners with batter 3/4 full. Place a heaping spoonful of jam into the center of each cupcake, being careful not to overfill. The jam will sink into the bottom of the cupcake during baking. Bake cupcakes for 21 to 23 minutes. Cool completely on a wire rack, and then set uncovered overnight in a cool and dry place. This will make the tops slightly crispy, like a donut crust. Using a sifter, sprinkle with powdered sugar and serve with coffee. via vegnews.com.
Want even more Hanukkah recipes ideas to plan a full menu? Check out this site and this page.