The spring holidays are a beautiful opportunity to gather with family and friends, celebrate all we have to be grateful for, and prepare for a new season.
But for people following a low-carb lifestyle, Passover and Easter can be challenging. With so many traditional foods and treats often high in carbs, resisting temptation and staying focused on your health goals can be tough, especially if you’re spending the holidays with people who may not understand your choices.
Fear not! It’s definitely possible to enjoy Easter and Passover while sticking to a low-carb style of eating. With a little bit of planning and creativity, you can indulge in delicious holiday treats without compromising your wellness.
April 5, 2023-April 13, 2023
A ceremonial dinner (Seder) of symbolic foods marks the beginning of Passover. The shared Seder plate is a mix of high- and low-carb bites.
High Carb ⬆
Matzo (unleavened bread) 23g carbs, per piece
Charoset (fruit, nuts, and red wine) 21.5g carbs, per 1/4 cup
Karpas (potato) 30g carbsLow Carb ⬇
Maror (horseradish) 1.7g carbs, per 1 tbsp
Chazeret (romaine lettuce) 0.9g carbs, per leaf
Zeroa (lamb shank) 0g carbs, per 1 oz
Seder Plate Tips:
- Opt for whole grain matzo, which has slightly fewer carbs (19g) and more fiber.
- Avoid adding sugar or honey to the Charoset. Instead, use a Kosher sweetener like stevia.
- Sip on a dry red wine (~4g carbs per 8 oz).
For the remaining meals, most folks usually give up "the five species of grains"—wheat, rye, oats, barley, and spelt. With these high-carb ingredients off limits, plenty of Passover recipes are Kosher and diabetes friendly.
Transition from starchier, high-carb winter vegetables and take advantage of lighter, spring veggies. Greens, asparagus, and Brussels sprouts are all awesome low carb options.
Limit kugels and other potato-based dishes. Instead, consider making a frittata or a zucchini-based casserole. Other options could be:
DessertsEnjoy these dairy-free and diabetes-friendly desserts. Your friends and family won't believe they are low carb and you won't be left feeling deprived!
Sunday, April 9, 2023
Easter means new beginnings, family... and sweet treats!
It's hard to stay on track when the grocery aisles are lined with Cadbury eggs, jelly beans, and marshmallow Peeps. But with a little preparation and creativity, you can stay on track and enjoy the holiday season.
A diabetes diagnosis doesn't mean your child has to miss out on Easter. Pack diabetes-friendly Easter baskets with small gifts instead of sugary treats. Stickers, small stuffed animals, bubbles, and chalk are all fun substitutions.
Limit sweets to a few pieces of dark chocolate or sugar-free candy. Keep your child entertained with coloring pages, springtime crafts, and egg dying.
Sweet Moderation: Sugar-free candy may have less impact on blood glucose but be aware that the sugar alcohols (used as sweeteners) can cause digestive distress.
Spend time with family while munching on these delicious low carb options. Don't forget dessert!
Meat and Fish
- Pimiento Cheese Meatballs
- Garlic Rosemary Roast Beef
- Keto Sausage Balls
- Seared Tuna and Rainbow Veggies
- Stuffed Mushrooms
- Gingery Sautéed Watercress and Shiitakes
- Jalapeño Brussels Sprouts Slaw
- Cauliflower Mash
- Asparagus Soup
- Nut-Free "Keto" Brownies
- No-Churn Vanilla Ice Cream
- Chocolate Peanut Butter Bars
- Double Dark Chocolate Muffins
This article has been clinically reviewed by Hanna Rifkin, RD, CDCES, clinical health coach at One Drop.