Purim is one of the most joyous and fun holidays in the Jewish calendar. It’s a time of masquerades, festive parades, and a retelling of the incredible story of Queen Esther, Mordechai, and their triumph over the wicked Haman. It’s a tale of courage, resilience, and the power of unity, celebrated with immense happiness and, of course, delicious food!
But what if you love the traditions, but also want to keep things a little lighter and healthier? Fear not! This Purim, we’re diving into the classic dishes and giving them a nutritious twist, so you can celebrate with gusto without compromising your well-being.
The Story of Purim: A Quick Recap
The Book of Esther tells us of the Jewish people living in the Persian Empire under King Ahasuerus. Haman, the king’s wicked advisor, plots to annihilate all the Jews. However, through the bravery and wisdom of Queen Esther, who was Jewish but kept her identity a secret, and her cousin Mordechai, Haman’s evil scheme is thwarted. The Jews are saved, and the day intended for their destruction becomes a day of feasting and celebration.
Traditional Purim Foods: A Culinary Journey
The culinary traditions of Purim are rich and symbolic. Here are some of the stars of the Purim feast, followed by our healthy makeovers!
1. Hamantaschen: Haman’s Ears (or Pockets!)
These iconic triangular cookies are perhaps the most recognizable Purim treat. Their shape is said to represent Haman’s three-cornered hat (or, less appetizingly, his ears!). Traditionally filled with poppy seeds, prune jam, or fruit preserves, they are sweet and delightful.
Traditional Hamantaschen Recipe:
- Dough: Flour, sugar, eggs, butter (or margarine), orange juice, baking powder, vanilla extract.
- Fillings: Poppy seed paste (often made with honey and nuts), prune lekvar, or apricot jam.
- Method: The dough is rolled out, cut into circles, filled, and then the sides are folded up to create the characteristic triangle shape, leaving the filling peeking out. Baked until golden.
Healthy Twist: Whole Wheat & Fruit-Sweetened Hamantaschen
We’re swapping refined flour for whole wheat and sweetening naturally with dates and fresh fruit!
Ingredients:
- Dough: 1 ¾ cups whole wheat pastry flour, ¼ cup almond flour, ½ tsp baking powder, pinch of salt, ½ cup unsweetened applesauce, ¼ cup maple syrup (or date syrup), ¼ cup melted coconut oil, 1 tsp vanilla extract.
- Fillings (choose one or more!):
- Date & Chia Seed: ½ cup pitted dates, ¼ cup hot water, 1 tbsp chia seeds. Soak dates in hot water for 10 minutes, then blend with chia seeds until smooth.
- Berry Chia Jam: 1 cup mixed berries (fresh or frozen), 2 tbsp chia seeds, 1 tbsp maple syrup (optional). Simmer berries until soft, mash, stir in chia seeds and maple syrup. Let sit until thickened.
- Apple Cinnamon: 1 cup finely diced apple, 1 tsp cinnamon, 1 tbsp lemon juice, 1 tbsp maple syrup. Simmer until apples are soft, mash lightly.
Instructions:
- In a large bowl, whisk together whole wheat flour, almond flour, baking powder, and salt.
- In a separate bowl, whisk applesauce, maple syrup, melted coconut oil, and vanilla extract.
- Pour wet ingredients into dry ingredients and mix until just combined, forming a soft dough. Do not overmix.
- Wrap dough in plastic wrap and chill for at least 30 minutes.
- Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.
- On a lightly floured surface (use whole wheat flour), roll out the dough to about ¼ inch thick.
- Use a 3-inch round cookie cutter to cut out circles.
- Place a teaspoon of your chosen healthy filling in the center of each circle.
- Fold up three sides of the dough to form a triangle, pinching the corners firmly to seal, leaving the filling exposed in the center.
- Bake for 12-15 minutes, or until edges are lightly golden. Let cool on a wire rack.
2. Kreplach: Savory Dumplings
Kreplach are small, triangular dumplings typically filled with seasoned ground meat or mashed potatoes. They are often served in chicken soup, especially during Purim, symbolizing a hidden secret, just as Esther hid her Jewish identity.
Traditional Kreplach Recipe:
- Dough: Flour, eggs, water, salt.
- Filling: Ground beef or chicken, sautéed onions, salt, pepper.
- Method: Dough is rolled thin, cut into squares, filled, and folded into triangles. Boiled in salted water or added directly to soup.
Healthy Twist: Lentil & Mushroom Kreplach with Whole Wheat Wrappers
We’re making these vegetarian, fiber-rich, and using healthier wrappers!
Ingredients:
- Dough/Wrappers: Use store-bought whole wheat wonton wrappers or make your own with whole wheat flour, water, and a pinch of salt.
- Filling: 1 cup cooked green or brown lentils, ½ cup finely chopped mushrooms, ¼ cup finely chopped onion, 1 clove garlic minced, 1 tbsp olive oil, 1 tsp dried thyme, salt and pepper to taste, 2 tbsp fresh parsley chopped.
Instructions:
- Heat olive oil in a skillet over medium heat. Add onion and cook until softened, about 5 minutes.
- Add mushrooms and garlic, cook until mushrooms release their liquid and brown, about 7-10 minutes.
- Stir in cooked lentils, thyme, salt, and pepper. Cook for another 2-3 minutes.
- Remove from heat and stir in fresh parsley. Let the mixture cool slightly.
- Lay out a wonton wrapper. Place a teaspoon of filling in the center.
- Moisten the edges of the wrapper with water. Fold the wrapper diagonally to form a triangle, pressing firmly to seal the edges.
- You can boil these in vegetable broth for 3-5 minutes until they float, or add them directly to your favorite healthy chicken or vegetable soup for the last few minutes of cooking.
3. Challah: The Festive Bread
While not exclusively a Purim food, challah is a staple on most Jewish holidays. During Purim, it’s often baked in fun, festive shapes, like birds or ladders, to symbolize the joy and uplifted spirit of the holiday.
Traditional Challah Recipe:
- Ingredients: Flour, yeast, sugar, eggs, oil, water, salt.
- Method: Dough is kneaded, allowed to rise, then braided into various shapes, egg-washed for shine, and baked.
Healthy Twist: Whole Wheat Honey Challah (with a touch of creativity!)
We’re upping the fiber and reducing refined sugars, while still keeping that beloved challah sweetness and texture.
Ingredients:
- 4 cups whole wheat flour (plus extra for dusting)
- ½ cup warm water (105-115°F / 40-46°C)
- 2 ¼ tsp active dry yeast
- ¼ cup honey
- ¼ cup olive oil (or other neutral oil)
- 2 large eggs (plus 1 for egg wash)
- 1 tsp salt
Instructions:
- In a large bowl, dissolve yeast in warm water. Let sit for 5-10 minutes until foamy.
- Stir in honey, olive oil, 2 eggs, and salt.
- Gradually add the whole wheat flour, mixing until a shaggy dough forms.
- Turn dough out onto a lightly floured surface and knead for 8-10 minutes, until smooth and elastic. It may be a bit stickier than white flour dough.
- Place dough in a lightly oiled bowl, turn to coat, cover with plastic wrap, and let rise in a warm place for 1-1.5 hours, or until doubled in size.
- Gently punch down the dough. Divide it into your desired number of strands (e.g., 3 or 6 for braiding). For a fun Purim twist, you can try shaping some into “ladders” or even small “birds” for the top!
- Braid the challah. If making a bird shape, roll a small piece of dough into an oval for the body and pinch one end for the head, adding a few snips for feathers.
- Place shaped challah on a parchment-lined baking sheet. Cover loosely and let rise for another 30-45 minutes.
- Preheat oven to 375°F (190°C).
- Whisk the remaining egg with a tablespoon of water for an egg wash. Brush generously over the challah.
- Bake for 25-35 minutes, or until golden brown and sounds hollow when tapped on the bottom. If browning too quickly, you can loosely tent with foil.
- Let cool on a wire rack before serving.
A Message of Joy and Connection
Purim is a time to remember that even in challenging times, there is hope and reason to celebrate. It’s a holiday that encourages giving to those in need (Mishloach Manot – gifts of food, and Matanot La’evyonim – gifts to the poor), dressing up, and enjoying the company of friends and family.
Whether you stick to the traditional recipes or try our healthy twists, the most important ingredient this Purim is joy and connection. Chag Purim Sameach!
