Jews here and around the world are celebrating Passover, which began Monday at sundown.
Passover pays homage to the story of the Exodus of ancients Israelites lead by Moses out of Egypt, where they were slaves.
It's a time of family gatherings and lavish meals called Seders, during which special foods are served like Charoset, Gefilte Fish, Matzo Ball Soup, Sweet Brisket, Roasted Potatoes, Red Cabbage, Roasted Asparagus, Meringues with Strawberries and Chocolate Sauce.
The ritual feast is conducted on the evenings of the 14th day of Nisan in the Hebrew calendar, and on the 15th by traditionally observant Jews living outside Israel. This corresponds to late March or April in the Gregorian calendar.
You can have your Seder meal -- without doing maximum damage to your diet and your waste line. There are healthy versions of traditional dishes like charoset, chicken soup with matzo balls, and Passover sponge cake.
Amy Ahlberg of Rodale.com recommends the following dishes, allowing you to enjoy the holiday's nutritional, as well a spiritual, benefits.
1: Passover Spinach Squares. These baked goodies contain seasonal leeks and spinach. Which is a good thing. When the Center for Science in the Public Interest recently ranked vegetables in terms of nutrient content, spinach landed in the top six. It's full of vitamin K and lutein, and contains calcium, fiber, folate, iron, and vitamin C. Preliminary research found that men who ingested vitamin K were less likely to develop insulin resistance, which can lead to diabetes. The carotenoids in spinach, lutein and zeaxanthin, help protect your eyes by absorbing damaging ultraviolet light. They've also been shown to cut the risk of age-related macular degeneration in half.
#2: Charoset. The walnuts in this dish are nutritional powerhouses. In addition to containing vitamin E, magnesium, protein, folate, fiber, and anti-inflammatory polyphenols, walnuts come with more heart-healthy omega-3 fatty acids than salmon (and that's saying something). South African researchers found that adding 50 to 100 grams a day of nuts-even to a moderately high-fat diet (35 percent from fats)-can significantly lower total and LDL cholesterol levels.
#3: Dilled Chicken Soup with Matzo Balls. Since matzo and ground matzo meal are now available in whole wheat versions, you can easily bump up the nutritional profile of traditional matzo ball soup. Whole wheat products use grains that haven't had their germ and bran stripped away. These parts contain extra fiber, B vitamins, protein, and antioxidants, as well as minerals, including selenium, magnesium, and potassium. Whole grains have been shown to help protect against diabetes, cancer, and heart disease.
#4: Baked Turkey Cutlets with Vegetables. For your holiday entrée, consider serving up these healthy baked turkey cutlets. Protein-packed turkey is an excellent source of vitamin B6, niacin, and phosphorus, and a good source of iron and riboflavin. It contains half the saturated fat of beef but is just as rich in selenium, a cancer-fighting mineral and antioxidant.
#5: Passover Sponge Cake with Strawberries. This unleavened cake, made with eggs and matzo cake meal, will supply a delicious finish to your holiday feast. The strawberry topping comes chockfull of vitamin C, which may help protect against several types of cancer. Studies have also linked high blood levels of vitamin C with lower risks for cardiovascular disease. And as spring allergy season approaches, it's good to know that vitamin C may also reduce histamine levels in the body. Other options: some light and crunchy chocolate-almond macaroons and chocolate-hazlenet flourless cake.