By Alice Harrosh

Although Purim is only one day long, many dieters, or people who are just careful with their intake during the year, have a hard time on this day. We’ve compiled a list of tips and some healthier hamantashen recipes to help you get through it successfully.

Remember, the goal over yom tov is just to stay the same. We don’t expect you to lose, just try not to gain. Have a healthy, happy Purim!

Mishloach manos. If you receive one that contains chips, sugary snacks, and/or commercialized juices, either re-gift it, or donate the items to people in need. Do not see it as an excuse to consume any of these items, as it will probably not end in “just one.” There will be many more, and once you start eating you will likely crave sugar and have a hard time stopping.

Menu planning. If you are hosting a party, there is nothing wrong with providing your guests with healthy choices. Try serving freshly squeezed juices instead of soda, whole-wheat dinner rolls instead of regular ones, oven-cooked chicken instead of fried chicken, and dressing on the side for the freshly prepared salads.

Parties not hosted by you. If you are going to a party hosted by your neighbor, friend, or even at your local shul, try your best to find out what is going to be served and prepare accordingly. If the choices are not the best, try eating at home so that when you get to the party, you won’t eat as much. You can also try bringing some healthy snacks with you such as almonds, walnuts, or raisins. Think of it as your very own fruit-and-nut mix.

Wine and drinking. Purim is the holiday of wine drinking, but be mindful of how much alcohol you are consuming. Just four ounces of red wine has 100 calories. Imagine if you drink three cups (8 ounces each) — you would consume 600 calories from wine alone!

Hamantashen. I realize that hamantashen are traditional on Purim but that doesn’t mean you have to consume dozens of them. One or two will satisfy the taste buds without contributing too many calories. I suggest consuming them late in the day so you don’t spend the whole day craving them.

What to put in the mishloach manos. While the mitzvah technically requires two readily edible food items, many tend to choose junky options over healthy ones.

This year, give the gift of healthy foods! Include a fruit, drink, and a guilty pleasure or two, without the guilt!

Here are some ideas:

Apples are extremely rich in important antioxidants and dietary fiber. Apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.

Oranges contain vitamin C, fiber, and potassium, all of which are heart-healthy.

Grapefruits contain a plethora of vitamins, minerals, and more that aid in general health, including reducing cholesterol and preventing kidney stones, among more benefits.

Avocados are a perfect, healthy-fat fruit, loaded with potassium, fiber, and magnesium.

Bananas — Who doesn’t love this sweet and filling fruit that can have benefits for exercise, blood sugar control, and digestive health?

You can add any zero-calorie drink or use any Nutrition by Tanya juices. Throw in some hamantashen from the recipe provided below as well.

And to top it off, add one or more of the following:

  1. TAP Cake Pop
  2. TAP Giant Cookie
  3. TAP 2 Pack Cookies
  4. TAP Muffin Tops
  5. TAP Muffin
  6. TAP Cheesecake
  7. TAP Vegetable Kugel
  8. TAP Potato Kugel
  9. BBM Popcorn
  10. Chuster Pretzels
  11. Confetti Light Ice Cream
  12. Grab 1 Bar
  13. Tooki Bar
  14. Golden Fluff Popcorn


Counts as a snack for Purim.



  • ¾ cup pitted prunes
  • ⅓ cup raisins
  • ½ cup water
  • ⅓ cup coarsely chopped apple
  • ¼ cup walnut pieces
  • 2 tablespoons sugar
  • 2 tablespoons lemon juice
  • 1 teaspoon freshly grated lemon zest


  • ½ cup Splenda
  • ¼ cup unsweetened applesauce
  • 2 tablespoons coconut oil, room temperature
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 2 cups white whole-wheat flour
  • 1 teaspoon baking powder
  • Pinch of salt


  1. To make the filling, combine prunes, raisins, and water in a small saucepan. Simmer over low heat until the prunes are tender but still firm and liquid has been absorbed (about 10 minutes).
  2. Combine the prune mixture, apples, walnuts, sugar, lemon juice, and lemon zest in a food processor and process until smooth. Transfer to a small bowl and set aside.
  3. To make the cookies, beat Splenda, applesauce, and coconut oil with an electric mixer on medium speed in a medium bowl until smooth. Add eggs and beat until smooth. Add vanilla and beat until blended.
  4. Sift together flour, baking powder, and salt in another medium bowl. Using a wooden spoon, stir the dry ingredients into the sugar mixture until combined.
  5. Gather the dough together into a ball, wrap with plastic wrap, and flatten slightly. Refrigerate for 2–3 hours or overnight.
  6. Preheat the oven to 350°F. Line two baking sheets with baking parchment paper or nonstick cooking spray.
  7. Divide the dough into two and refrigerate one half. Roll the dough onto a lightly floured surface to about ⅛-inch thickness. Cut into circles using a 2½-inch cookie cutter.
  8. Place teaspoon of filling in the center of each circle and bring 3 sides together to cover the filling. Pinch the 3 corners together to seal.
  9. Place the cookies 1½ inches apart on the prepared baking sheet. Bake until golden, 10–15 minutes. Transfer to a rack to cool. Repeat with the remaining dough.

Happy Purim!

Alice Harrosh is a nutrition counselor and manager at Nutrition by Tanya with 12 locations, including one in Five Towns right near Elderd Lane, and a new location at 5 Lodz Drive in Lakewood. For more information on Nutrition by Tanya or the TAP (Tanya-approved products) food line, please visit nutritionbytanya.comor call 844-Tanya-Diet. For daily tips and inspiration, you may follow @nutritionbytanya on Instagram.


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