December 5th, 2018

Living On F-Factor: Hanukkah Latke HELP!

You asked, we listened. Follower question of the week.

Q: I’m a latke lover and it’s Hanukkah, what are the chances I can still indulge? 

A: You can! Traditionally prepared, potato latkes are not exactly the most ideal appetizer for one night, nonetheless for eight. But, in true F-Factor fashion, we want you honoring your faith, just as much as you honor your intentions to look and feel your best. With a little recipe rehab, we’ve slimed down your traditional latke recipes so that whether you’re following Step 1, or Step 2, the only guilt you’ll feel indulging in the Festival of Lights this year is the inevitable dose from your Jewish elders. And as a bonus, we’ve got the skinny on a homemade applesauce recipe for you too. Read on…


Whether you spin the dreidel come December, or not, this is still for you. Despite the common association with the Jewish holiday of Hanukkah, potato latkes—otherwise known as potato pancakes—are part of many European, middle eastern and Asian cuisines and traditions. If you’re from the UK, you may know them as potato cakes, and if you’re Irish, they’re known as boxty to you. People from Korean know them as gamja-jeon, the Sweeds, raggmunkar and in Iranian cuisine, they’re kuku sib zamini. Regardless of what they’re known as to you or where they’re from, when a food involves shredded potatoes being fried in oil, the calories can add up quickly, so listen up. 


Made with starchy potatoes and oil, just one small traditional potato pancake can pack in over 200 calories, with 11g of fat and 29g NET carbs… and that’s without any accoutrements. Prefer to pair your pancakes with a dollop of sour cream? We’re up to 250 calories and 16g of fat per pancake. More into applesauce? Two tablespoons of that will tack 5g of sugar and an extra 6g carbs onto your little holiday app. 


STEP 1 RECIPE: LIGHTENED UP LATKES  – Although this recipe does call for potatoes, it is still considered Step 1 as the majority of the potatoes here are replaced by zucchini. Between this, and the use of wheat bran as a binding agent, these lightened up latkes achieve a low enough net carb to make it acceptable for someone on Step 1 of the F-Factor Diet. Calories are further cut down as they are baked in muffin tins, instead of being deep fried. Per latke, you’re looking at just 60 calories, 6g carbs, 2g protein and 2g fiber with this one, which is perfectly acceptable for an appetizer. Get this recipe here. To journal this recipe in your F-Factor Journals: 4g carb, 2g fiber.

STEP 2 RECIPE: POTATO AND CARROT LATKES WITH CINNAMON APPLESAUCE – For those who want to stick with a more traditional latke, these carrot-and-potato combo pancakes are the way to go. For one, they’re more of a potato-based latke, which is what makes them a Step 2 food. Additionally, this recipe maintains the use of matzo meal (as traditional latke recipes include), but upgrades it nutritionally with a whole wheat matzo meal. The result? 2 delicious latkes per serving for 143 calories, 6g protein and 4g fiber to fill you up. With this recipe, you have the option to include a cinnamon applesauce too (nutrition is listed with and without inclusion). Get this recipe here. To journal this recipe in your F-Factor Journals: 21g carb, 4g fiber.


Here just for the scoop on homemade applesauce? Flip to page 214-215 of the 2018 edition of The F-Factor Diet book to find a recipe for a Vanilla Bean Applesauce that will knock your socks off. 

Latke lover or not, happy celebrating everyone!