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Healthy. Chol. Hamoed. Meals.

Updated: Mar 22, 2023

With Chol Hamoed Pesach around the corner, lots of people are asking me what I eat, especially on the go. Chol Hamoed is the perfect time to try to eat foods that are a little lighter that still meet your nutritional needs and keep you satisfied. This way, you will be less likely to reach for the stuff that doesn't really serve you.

Legumes (beans, peas, and lentils), are known are some of the best sources of plant protein and are a staple at many meals. But what should you do on Pesach when these are considered kitniyos?

Do not worry. Here are just some examples of 'kosher l'Pesach' plant protein sources. *Please check your family's personal minhagim.

  • 1 cup cooked quinoa = 9 grams of protein (complete protein with all the amino acids)

  • 1/4 cup or 30 g almonds = 8 g of protein

  • 2 T of chia seeds = 6 g of protein

  • 1 cup of either cooked broccoli or kale = 6 g and 4.5 g of protein respectively.

  • Approx. 30 g of spelt matza = 4 g of protein

Keep in mind that the average woman only needs 45 grams of protein a day. (More if pregnant, nursing, or elderly.) Here are some practical options for Chol Hamoed meals both at home and on the go:

  • Green smoothie with greens, frozen fruit, chia seeds, and almond or coconut milk (You can add a T or 2 of nut butter as well to make it richer and up the flavor and nutritional profile.)

  • Whole spelt matza with almond butter or mashed avocado, tomatoes, and greens

  • Chia pudding (Great for breakfast or as a snack with lots of fresh cut up fruit, raw nuts, and/or nut butter.)

  • Quinoa salad (if allowed) with shredded cabbage, roasted butternut squash, cut up vegetables, over a bed of greens with a sprinkle of chopped walnuts (High in Omega 3's!)

  • Baked sweet potatoes or kabocha squash and a large bowl of vegetable soup with a handful of almonds.

  • And of course those 'mason jar salads' that come in handy just about anywhere.

There are so many plant powered choices that will keep you in the "green" over Yom Tov so you come out healthy and light on the other side. Get some of those recipes and others in my new REAL FOODS FOR PESACH HEALTHY RECIPES SAMPLER.

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