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Your healthiest eight days ever

Don't focus on what you can't eat over Pesach but rather on the healthy, nutrient-dense foods that are staples of the festival

April 11, 2019 11:29
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By

Laura Southern,

Laura Southern

4 min read

The biggest mistake many of us make over Pesach (and one I see with my clients embarking on dietary changes) is focusing on what you can’t eat, rather than what you can. Embrace the Pesach staples: nuts, coconut, herbs, cinnamon, vegetables, eggs and it’s actually a festival full of nutrient-dense, health-supporting foods.

Mix up the matzah:

Let’s start with the main event — matzah. It’s true, eight days of white, refined matzah with every meal can lead to stomach discomfort. The issue is the lack of fibre and, for many of us, constipation is immediate. However, there are other matzahs on the market. Larger kosher supermarkets stock rye, spelt, wholewheat and even oat matzahs. These all contain more fibre than the traditional version. In addition, including a selection in your week can help increase your grain variety, thus supporting your microbiome — the healthy bugs in your gut which support digestion.

If you suffer from any blood sugar issues, diabetes, or are trying to manage your weight, these different matzahs can cause less of an insulin spike than the regular product. Plus, they add different textures and taste to your week — win win!

Essential fats:

Most of us could do with including more of these in our diets. Essential fats are vital for hormone and neurotransmitter production, heart, skin and joint health. They support weight loss and mood regulation. These fats are found in abundance in many nuts – which are a Pesach staple — including almonds, pecans, hazelnuts, walnuts and coconut. Ground almonds are a base for much of our Pesach baking but, to minimise sugar content, use your nuts in alternative snacks. Grinding raw nuts into nut butters makes protein and fat-rich spreads for rye matzah or apple slices. Try unsweetened, dried coconut as a snack.