Hanukkah is known as the Festival of Lights, but for many of us, it could also be called the Festival of Oil! The tradition of eating foods fried in oil is central to the holiday, a delicious reminder of the miracle of the small jar of oil that kept the Temple Menorah lit for eight days.
And let’s be honest: who doesn’t love a crispy, golden latke (potato pancake) or a fluffy, sugar-dusted sufganiyah (jelly donut)? They are utterly irresistible—and absolutely loaded with fat.
The Delicious Dilemma
While these traditional treats are a nostalgic part of our holiday celebrations, their deep-fried nature makes them notoriously high in saturated and trans fats. If you’re managing your cholesterol or just trying to maintain a heart-healthy diet, a week of consuming oil-soaked foods can feel like a major setback.
But here’s the good news: you don’t have to choose between celebrating your heritage and protecting your health!
💡 Lighting the Way to Healthier Cooking
The goal is to capture the flavor and texture we love, while drastically reducing the amount of cooking oil. This is easier than you think, thanks to modern cooking methods and simple ingredient swaps.
1. Cooking Method Makeovers:
- Ditch the Deep Fryer: This is the most critical step.
- The Air Fryer is Your New Best Friend: It can create an incredibly crisp exterior on latkes and a beautiful, golden crust on donuts using just a tablespoon of oil (or often none at all!).
- Oven Baking & Broiling: Baking is a fantastic alternative for latkes. High-heat baking (around $400^{\circ}\text{F}$ or $200^{\circ}\text{C}$) or broiling the last few minutes will give you that coveted crunch without the greasy aftermath.
- Griddle/Skillet Cooking: Use a good non-stick pan and a light mist of cooking spray for latkes instead of filling the pan with oil.
2. Smart Ingredient Swaps:
- For Latkes:
- Less Starch, More Veggies: Mix some grated zucchini, carrots, or sweet potatoes into your potato mixture. This adds fiber and nutrients.
- Binders: Use a flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water) or just egg whites instead of whole eggs to reduce fat content.
- For Donuts (Sufganiyot):
- Yeast Dough: Traditional yeast-raised doughs soak up the most oil. By baking or air-frying the dough instead, you virtually eliminate the fat.
- Filling: Instead of a heavy jam or chocolate filling, use a light yogurt-based custard, fresh fruit, or a sprinkle of cinnamon and monk fruit sweetener.
Ready to try some guilt-free miracles? Here are two recipes that maintain the heart of the holiday while sparing your heart the strain.
🍩 Low-Fat Air Fryer Sufganiyot (Doughnuts)
These fluffy treats use the power of the air fryer to give you a classic donut texture with just a tiny fraction of the oil.
Ingredients
- 1 cup warm milk (low-fat or non-dairy)
- 2 $1/4$ teaspoons active dry yeast (1 packet)
- $1/4$ cup granulated sugar (or erythritol/monk fruit blend)
- 1 large egg, room temperature
- $1/4$ teaspoon salt
- $2 1/2$ cups all-purpose flour, plus more for dusting
- 1 tablespoon unsalted butter, softened (or light margarine)
- Non-stick cooking spray or 1 tablespoon vegetable oil (for brushing)
- Powdered sugar or cinnamon/sugar blend, for dusting
- Low-sugar jam or jelly, for filling
Instructions
- Activate Yeast: In a large bowl, combine warm milk, yeast, and a pinch of sugar. Let sit for 5-10 minutes until foamy.
- Mix Dough: Add the rest of the sugar, egg, salt, and flour. Mix until a shaggy dough forms. Add the softened butter/margarine and knead for 5-7 minutes until smooth and elastic.
- Rise: Place dough in a lightly oiled bowl, turn to coat, cover, and let rise in a warm place for 1-1.5 hours, or until doubled in size.
- Shape: Punch down the dough and roll it out to about a $1/2$-inch thickness. Use a round cookie cutter (about 2-3 inches) to cut out the donuts.
- Second Rise: Place the cut dough rounds on a sheet of parchment paper. Cover and let them rise for another 30 minutes.
- Air Fry: Preheat your air fryer to $350^{\circ}\text{F}$ ($175^{\circ}\text{C}$). Lightly brush the tops of the donuts with the 1 tablespoon of oil or mist heavily with cooking spray. Cook in batches for 4-6 minutes, flipping halfway through, until golden brown.
- Fill and Serve: Once cool enough to handle, use a chopstick or piping tip to poke a hole in the side of each donut. Use a piping bag to inject a small amount of low-sugar jam. Dust generously with powdered sugar or cinnamon-sugar mix.
🥔 Crispy Oven-Baked Latkes
Say goodbye to the oil-slicked plate and hello to perfectly crispy, high-volume latkes. The secret is squeezing out as much moisture as possible!
Ingredients
- 2 large Russet potatoes, peeled and grated
- 1 small yellow onion, grated
- $1/4$ cup all-purpose flour (or matzo meal/oat flour for gluten-free)
- 2 egg whites (or 1 whole egg)
- 1 teaspoon salt
- $1/2$ teaspoon black pepper
- Non-stick cooking spray
Instructions
- Drain the Potatoes (Crucial Step): Grate the potatoes and onion. Place the mixture in a clean, thin kitchen towel and wring out as much liquid as possible. This step is vital for crispiness.
- Mix Batter: Transfer the dry potato-onion mixture to a large bowl. Add the flour, egg whites, salt, and pepper. Mix well until everything is just combined. Do not overmix.
- Preheat & Prep: Preheat your oven to $400^{\circ}\text{F}$ ($200^{\circ}\text{C}$). Line a baking sheet with parchment paper and lightly mist the paper with cooking spray.
- Shape: Scoop 2-3 tablespoons of the potato mixture and flatten it slightly into a thin pancake shape. Place on the prepared baking sheet.
- Oil the Tops: Lightly mist the tops of the latkes with cooking spray. This is the only oil used, and it helps them brown beautifully.
- Bake: Bake for 15-20 minutes. Flip the latkes and bake for another 10-15 minutes, until they are golden brown and crispy on both sides.
- Serve: Serve immediately with a side of plain Greek yogurt (instead of sour cream) and homemade applesauce.
This Hanukkah, you can still honor the tradition of the oil while making choices that honor your health.
