Passover begins at sundown on April 19, just a couple of short days away. While many families struggle with menu planning during the holiday’s seven (Reform and Israeli Jews) or eight (Conservative and Orthodox Jews) days, we stick with a few favorites and make it through the week relatively unscathed. Bored with traditional Eastern European foods, we ventured into Copeland Marx’s Sephardic Cooking for a new charoset recipe and found a gem from Iran.

Here’s our version of the recipe, which also provides fiber to counteract the binding effects of matzo:

Passover Halek
1/2 cup each almonds, pistachios, pumpkin seeds, hazelnuts, and walnuts or pecans
1/4 cup each dates, raisins, dried apricots, prunes, dried cranberries
1/2 cup sweet Kosher wine
1/4 cup cider vinegar
1/2 teaspoon each orange blossom water and rose water (more to taste)
1/4 teaspoon each ground cinnamon, cardamom, cloves, and ginger

Chop all dry ingredients together in a food processor or by hand and moisten with wine and vinegar.

[ Photo credit: santheo via Flickr ]

A year or so ago, I came across a recipe for Japanese carrot salad dressing, the bright orange dressing atop salad in many a Japanese restaurant. I lost the recipe and have been winging it ever since. We did a taste-off between my dressing and the dressing from our local sushi place, and mine won!

It not only goes well on salads, but our friends love it as a steak sauce, too.

1/4 cup miso
1/4 cup plain rice vinegar
1/4 cup vegetable oil (any kind)
1/4 cup water
2 Tbsp sugar
1″ piece ginger root
1 tsp sesame oil
2 medium carrots, cut into small pieces

Place all ingredients into blender except carrots. Cover and turn on blender. Add carrot pieces a few at a time. Blend until relatively smooth, adding extra water or oil if the dressing becomes too thick. Refrigerate.

Recipe analysis per 2 Tbsp: 50 calories, 4 g fat, 0 g saturated fat, 0 mg cholesterol, 170 mg sodium, 3 g carbohydrate, 1 g protein.

[ Photo credit: Jueno [ Ricey ] via Flickr ]

The title of an article in an e-newsletter caught my eye — Learning to Love Tofu. The Dallas Morning News and South Florida Sun-Sentinel joined forces to promote tofu, a protein food that is a big part of my diet.

Lots of people don’t like the bland flavor and custard-like texture of tofu, but it’s those very qualities that make tofu so versatile. I’m a fan of the firm and extra firm versions. They hold up well to stir-frying and are really tasty brushed with teriyaki sauce and grilled under the broiler or on the outdoor grill. Once they’re cooked, slice into chicken-finger size strips. Eating for a healthy heart? Mash up firm tofu with light mayo and add your favorite egg salad seasonings. For a vegetarian “chicken” salad, freeze a block of firm tofu, then thaw, press out the water, pull apart into shreds, and mix with chicken salad condiments. Buy silken tofu to toss into the blender for a creamy soy smoothie. And be sure to check your market for pre-seasoned tofu, ready to be mixed with veggies for a quick main course.

[ Photo credit: avlxyz via Flickr ]

Did you know that the 2005 Dietary Guidelines for Americans recommend eating three cups per week of legumes like chickpeas, kidney beans, lentils, and split peas? My colleague Robyn Flipse, a registered dietitian and consultant for Bush’s Best, suggests that it’s time to expand our culinary horizons beyond tacos and chili and find new ways to use beans.

Here are five of my favorites:

1. Puree white beans with garlic and olive oil for a creamy dip.
2. Top a green salad with kidney beans.
3. Heat together butter beans, turkey sausage, diced tomatoes, garlic, and
   parsley and serve over pasta.
4. Empty a bag of split peas into a pot and add water to cover, diced carrot and celery, chopped onion, a bay leaf, and other seasonings. Simmer until the beans are soft, adding water if necessary, and season to taste.
5. Combine a can each of kidney beans, chickpeas, pinto beans, and green beans, along with your favorite (lower fat) vinaigrette for a quick bean salad. Rinse the beans before adding to remove close to half the sodium.

[ Photo credit: tammer via TasteSpotting ]

And whole grain rice is even better than nice. Whole grain rices, including brown, black, and red rice, were featured in this week’s New York Times Dining section, complete with tips on speeding up cooking time.

I recently learned more about the health benefits of whole grain rice from USA Rice, and was reminded that mixing rice with a protein like chicken or tofu plus vegetables and/or fruit makes an easy and healthy rice bowl meal. How about leftover brown rice for breakfast? Heat and mix in chopped nuts, raisins, cinnamon, and a sweetener for a satisfying and warming dish.

At last night’s “Big Game” party, I thoroughly enjoyed my friend Pat’s spinach dip, a classic made with a package of frozen spinach, a can of water chestnuts, vegetable soup mix, and something white and fattening, usually sour cream or mayo. The dip is so popular that the wholesale warehouse store, Costco, even sells it in a quart container! So should I bow to convenience and bring the ready-made version to our neighbor’s Mardi Gras party? The dietitian in me says no! By subbing thickened yogurt for sour cream or mayo, I can make an equally delicious dip with a fraction of the calories. I’ll either buy Greek-style yogurt, or make my own by putting plain lowfat or nonfat yogurt into a paper coffee filter and letting the liquid whey drain out. They’ll never know!

[Photo credit: awkwardindeed via Flickr]