Happy Hanukkah, Fit University!
Gosh, this holiday is great. Not only do the Jews get 8 days of gifts and glory, but we all get to indulge in one of the greasiest, most delicious fried treats around: latkes. Potato pancakes. Fried, starchy goodness.
It’s no wonder they’re a family favorite.
But here’s the thing: these treats don’t have to be so nutritionally deficient. In fact, there are tons of ways to make latkes a healthier way. So, indulge this Hanukkah; and get some nutrients in your body while you’re at it.
Butternut Squash Latkes
Makes: 24 mini latkes
Ingredients:
- 18 oz. butternut squash
- 1 yellow onion
- 2 large eggs
- 2 tbsp flour or matzoh meal
- 1 tsp curry powder
- 1 tsp crushed coriander seeds
- ½ tsp kosher salt
- 2 tbsp olive oil
Directions:
Grate the butternut squash and onion and transfer them into a large bowl. In a separate bowl, beat the eggs. Add eggs to the larger bowl. Add flour or matzoh meal, spices, and kosher salt and stir. Add 1 tbsp olive oil to a large pan and turn on medium heat. Grab a heaping spoonful of your ingredient mixture and fry on the pan for approximately 3 minutes on each side, or until the latke is a nice golden brown. When taking the latkes off of the pan, place them on a paper towel to drain any excess oil. Continue until all of mixture is used. Add oil as necessary.
Per 3 latke serving: 3 g protein, 10 g carbohydrate, 5 g fat, 2 g fiber, 2 g sugar, 168 mg sodium
Ginger Sweet Potato Latkes
Makes 18 latkes
Ingredients:
- 1 large sweet potato
- 1 medium sweet onion
- 2 teaspoons grated fresh ginger
- ¼ cup egg substitute
- ¼ cup whole wheat pastry flour
- ¼ teaspoon baking powder
- ¼ teaspoon kosher salt, optional
- pepper to taste
- olive oil or cooking spray
Directions:
Peel sweet potato. In a food processor fitted with the grating blade or with a handheld grater, grate the potato and onion. Place in a bowl. Stir in the ginger, egg substitute, flour, baking powder, salt, and pepper. Coat a nonstick skillet with cooking spray or olive oil and put the stove on medium-low heat. Place approximately 1/4 cup of the mixture onto the skillet and press the pancake down with the back of a spatula to flatten. Cook for 6-8 minutes per side or until golden brown. Remove from the pan and place on a paper towel to drain excess oil.
Per 3 latke serving (with cooking spray): fat 0 g, protein 3 g, carbs 25 g, fiber 4 g, sodium 65 mg, potassium 330 mg
Veggie Latkes
Makes 48 latkes, or 12 servings of 4 latkes
Ingredients:
- 1 medium onion
- 1 Idaho potato
- 1 medium sweet potato
- 1 carrot
- 1 medium zucchini
- 1 red pepper
- 2 eggs
- 1/3 cup matzo meal
- salt to taste
- black pepper to taste
- 2 tbsp chopped fresh dill
- 3-4 tbsp olive oil
Directions:
Cut all vegetables into larger chunks. Then, in a food processor fitted with the steel blade, process the vegetables in batches until finely minced, 8 to 10 seconds. You can also use a grater here. Transfer the vegetables to a large bowl and add eggs, matzo meal, salt, pepper, and dill. Mix well. Add 1 tablespoon olive oil and heat over medium-high heat. Drop approximately a teaspoon of the batter into the hot oil to form mini pancakes. Flatten each latke with the back of the spoon, reduce heat to medium and brown well on both sides, about 3 minutes per side. Remove latkes from the pan and drain on paper towels. Add more oil to the pan as needed.
Note: You can also bake these mini latkes instead of frying them! Place oven racks on lowest and middle position and preheat oven to 450 degrees F. Drop the latke mixture by the teaspoon onto well-oiled baking sheets and flatten slightly. Bake 10 minutes or until bottoms are browned and crispy. Turn latkes over, switch pans’ positions in the oven, and bake 8 to 10 more minutes.
Per 4 latke serving: protein 5 g, fat 6 g, carbs 12 g, fiber 1 g, sodium 315 mg
Sweet Potato and Zucchini Latkes
Makes 24 latkes
Ingredients:
- 1 medium zucchini
- 1 large sweet potato
- 1/4 cup minced onion
- 1 large egg, lightly beaten
- salt to taste
- black pepper to taste
- 3 tbsp olive oil
Directions:
Peel sweet potato. Slice zucchini lengthwise and remove seeds. Grate zucchini and potato in a food processor or with a hand grater and transfer to a medium bowl. Add onion, egg, salt, and pepper. Stir to combine. Heat 1 1/2 tablespoons of the oil in a large nonstick skillet over medium-high heat. Add a heaping tablespoon of zucchini mixture to skillet, and gently flatten with the back of the spoon. Cook until about one minute after the edges are golden brown. Drain on paper towels. Repeat with remaining 1 1/2 tablespoons oil and remaining zucchini mixture.
Per 2 latkes: fat 1 g, protein 4 g, carbs 20 g, fiber 4 g, sodium 220 mg
Baked Latkes
Makes 24 latkes
Ingredients:
- 4 tsp. olive oil
- 4 or 5 medium Idaho potatoes
- 1 medium onion
- 1 clove garlic, if desired
- 1 tbsp. fresh dill (or 1 tsp. dried)
- 1 egg & 2 egg whites (or 2 eggs), lightly beaten
- 1/4 cup whole wheat flour
- 1/2 tsp. baking powder
- 3/4 tsp. salt
- 1/4 tsp. pepper
Directions:
Place oven racks on the lowest and middle positions in your oven. Preheat oven to 450°F. Line 2 baking sheets with aluminum foil. Spray each baking sheet lightly with non-stick spray, then brush each baking sheet with 1 tsp. of oil. Peel and grate potatoes and transfer them to another bowl. Use a food processor to finely mince onion, garlic, and dill. Add potatoes, eggs, and remaining 2 tsp. of oil to the processor. Mix well. Add remaining ingredients and mix briefly. Drop mixture by rounded spoonfuls onto the prepared baking sheets. Flatten slightly with the back of the spoon to form latkes. Bake uncovered at 450°F for 10 minutes, or until bottoms are nicely browned and crispy. Turn the latkes over. Transfer the pan from the upper rack to the lower rack and vice versa. Bake about 8 to 10 minutes longer, or until brown.
Per latke: fat 1 g, protein 1 g, carbs 6 g, sodium 92 mg, potassium 143 mg
Note: to make no-fry sweet potato latkes, prepare latkes as directed above, but use 1 large sweet potato, 2 Idaho potatoes and 2 eggs plus 2 egg whites (or 3 eggs).
Carrot Scallion Latkes
Ingredients:
- 3 cups shredded carrots
- 3 scallions, finely chopped
- 3 large eggs, whisked
- ½ teaspoon salt
- ½ teaspoon coconut flour
- olive oil
Directions:
In a large bowl combine the carrots, scallions, and eggs. Stir salt and coconut flour into carrot mixture. In a large skillet, heat the olive oil. Scoop large tablespoonfuls of batter onto skillet. Fry patties on each side over medium heat until they are browned and crispy. Transfer latkes to a paper towel lined plate to drain excess oil. Repeat process until all of the batter is used.
And there you have it! 6 delicious AND slightly-more-nutritious ways to indulge in your favorite fried Jewish treat. Enjoy!
Sources (recipes are adapted):
- http://www.webmd.com/diabetes/features/diabetes-holiday-appetizers
- http://health.clevelandclinic.org/2014/02/recipe-ginger-sweet-potato-pancakes/
- http://www.gourmania.com/reviews/Montreal_Gazette.htm#veggielatkes
- http://www.gourmania.com/bookreviews/southbeach.htm#zucchinilatkes
- http://elanaspantry.com/carrot-scallion-latkes/