{"id":31397,"date":"2022-03-01T10:45:57","date_gmt":"2022-03-01T15:45:57","guid":{"rendered":"https:\/\/cleanplates.com\/?p=31397"},"modified":"2022-03-01T12:14:57","modified_gmt":"2022-03-01T17:14:57","slug":"ukrainian-recipes","status":"publish","type":"post","link":"https:\/\/cleanplates.com\/recipe-roundup\/ukrainian-recipes\/","title":{"rendered":"10 Healthy Ukrainian Recipes We Love"},"content":{"rendered":"

My dad\u2019s family is Ukrainian, so I\u2019ve been thinking about my grandmother a lot over the past couple weeks. My grandma and I were very close, and one of the reasons I loved her so much was that she wasn\u2019t exactly a stereotypical grandma\u00a0 \u2014 you\u2019d be much more likely to catch her modeling a terribly fashionable outfit at the Copacabana than cooking <\/span>varenyky<\/span><\/a> at home. She was beautiful, she was glamorous, she drank Jack Daniel\u2019s on the rocks with a twist, and she was not what you would call domestic in any way, shape, or form. However, she also gave me my first knish<\/a>, and since I immediately adored them, she always had them ready for me when I visited. She later introduced me to other traditional aspects of Ukrainian Jewish cuisine, which connects me to my family\u2019s culture to this day.\u00a0<\/span><\/p>\n

Whether you\u2019re looking for a way to feel a sense of connection with your heritage or you\u2019re just feeling at a loss right now and want to do something with your hands, making a traditional Ukrainian recipe \u2014 or a modern, healthy play on a classic Ukrainian dish \u2014 might be a good way forward. And if you\u2019re able, consider donating to an organization like <\/span>Sunflower of Peace<\/span><\/a>, a nonprofit dedicated to providing Ukrainians with first-aid medical backpacks.<\/span><\/p>\n

1. <\/span>Veselka\u2019s Cabbage Soup<\/span><\/a><\/h2>\n
\"Veselka\u2019s

Image credit: Smitten Kitchen<\/p><\/div>\n

Veselka is an iconic Ukrainian restaurant in New York\u2019s Ukrainian Village neighborhood, and one of their best dishes,\u00a0in my opinion,\u00a0is their <\/span>cabbage soup<\/span><\/a>. Cabbage is one of those ingredients that doesn\u2019t get enough love in American cuisine, and this richly flavored soup is capable of making people who are cabbage-wary fall in love with this incredibly healthful ingredient. Cruciferous vegetables like cabbage have been shown in studies to help <\/span>reduce chronic inflammation<\/span><\/a> and keep your <\/span>heart healthy<\/span><\/a>.\u00a0\u00a0\u00a0<\/span><\/p>\n

2. <\/span>Pierogi Zucchini Boats<\/span><\/a><\/h2>\n
\"Pierogi

Image credit: Food Meanderings<\/p><\/div>\n

As Ukrainian recipe author Terri puts it, \u201cI honestly can\u2019t ever remember a meal at Baba\u2019s that didn\u2019t include perogies. And that\u2019s okay when you\u2019re a kid, but as a health conscious adult, pierogies at every meal isn\u2019t exactly the healthiest of choices.\u201d That\u2019s why I adore her creative, smart play on the flavors she loved as a child: <\/span>Pierogi zucchini boats<\/span><\/a>. By replacing the pierogi dough with a zucchini, you\u2019re removing all the refined grains and adding in plenty of vitamin A and healthy fiber. The Pierogi filling remains largely unchanged\u00a0 \u2014 although we\u2019d recommend making these simple <\/span>Greek yogurt mashed potatoes<\/span><\/a> rather than using instant.<\/span><\/p>\n

3. <\/span>Buzhenina<\/span><\/a> (Herb Roasted Pork Tenderloin)<\/span><\/h2>\n
\"Buzhenina

Image credit: Lavender and Macarons<\/p><\/div>\n

For obvious reasons, this recipe doesn\u2019t exactly connect with my Ukrainian Jewish heritage, but as a merely Jewish-ish person who totally eats pork, I\u2019m a big fan of <\/span>roasted pork tenderloin<\/span><\/a>. This recipe is so simple, made with just a handful of ingredients, and it\u2019s incredibly hands-off: a great weeknight dinner recipe if you can do five minutes of prep work the night before. Pork gets a bad rap for being an unhealthy meat, but the truth is, pork tenderloin is as lean as chicken breast, and the American Heart Association gives it a \u201cheart check\u201d mark, which indicates it as a <\/span>heart-healthy protein<\/span><\/a>.\u00a0<\/span><\/p>\n

4. <\/span>Ukrainian Green Borscht<\/span><\/a><\/h2>\n
\"Green

Image credit: Shutterstock<\/p><\/div>\n

Chances are high that you\u2019ve heard of <\/span>Traditional Ukrainian Borscht<\/span><\/a>, which relies on beets to give it that iconic, bright red color and subtle, earthy flavor, but unless you\u2019re very familiar with the cuisine, you probably don\u2019t know about <\/span>Ukrainian Green Borscht<\/span><\/a>. This is a delicious, healthy soup that\u2019s packed with tons of spinach and herbs. It\u2019s traditionally made with sorrel, but as the recipe author notes, that can be hard to find in American grocery stores, which is why she replaces its tart flavor with lemon juice. If you can track down some sorrel, this soup will taste more authentic, but the lemon juice definitely helps create a balanced dish. And if you prefer a plant-based version, check out this <\/span>Vegan Green Borscht<\/span><\/a>.<\/span><\/p>\n

5. <\/span>Cabbage and Pea Salad<\/span><\/a><\/h2>\n
\"Cabbage

Image credit: Natasha’s Kitchen<\/p><\/div>\n

This <\/span>cabbage and pea salad<\/span><\/a> is easy, delicious, and healthful\u00a0\u2014 like a vinegar-forward, mayo-free coleslaw. I love the sweet pop of peas against the crisp bitterness of the cabbage and brightness of the apple cider vinegar. You can make this recipe without a mandoline, but it\u2019s way, way easier and faster with one. I\u2019ve recommended <\/span>this $10 mandoline<\/span><\/a> before because it\u2019s economical and comes with a cut-resistant glove \u2014 and this kind of glove is 100% necessary if you\u2019re going to be messing around with a mandoline.<\/span><\/p>\n

6. <\/span>Keto Baked Chicken Kyiv<\/span><\/a><\/h2>\n
\"Keto

Image credit: Tastylicious<\/p><\/div>\n

This is not even remotely a traditional version of <\/span>Chicken Kyiv<\/span><\/a>, but it <\/span>is <\/span><\/i>a really smart way of going about making this classic dish if you\u2019re following a keto diet or just want to limit your carbs. If you want to skip the frying step, feel free to jump straight to baking, and if you want more crunch, you can easily mix \u201cketo bread crumbs,\u201d aka crumbled-up pork rinds, into your almond flour mixture. (And yes, you should spell the city \u2014 and dish \u2014 K-y-i-v, because that\u2019s the spelling derived from the Ukrainian language.)\u00a0<\/span><\/p>\n

7. <\/span>Leek Salad with Apples and Carrots<\/span><\/a><\/h2>\n
\"Leek

Image credit: The New Baguette<\/p><\/div>\n

I\u2019ll be the first and (probably only) person to say it: Leeks are the mussels of the vegetable world. I know that statement is moderately insane, so please bear with me. What I mean is that like mussels, leeks are absolutely delicious, but they\u2019re so incredibly annoying to clean, it often doesn\u2019t really feel worth the hassle to prepare them. However, if you can put up with the multi-step process you need to go through in order to remove their grit \u2014 which the recipe author, Alex, helpfully outlines here in her delicious <\/span>leek salad recipe<\/span><\/a> \u2014 they\u2019re really worth it. Kaempferol-rich foods like leeks are associated with <\/span>lowered risk of heart attacks<\/span><\/a>, and they\u2019re full of the <\/span>healthy, prebiotic fiber<\/span><\/a> that keeps your gut flora happy.\u00a0<\/span><\/p>\n

8. <\/span>Ukrainian Dill Potatoes<\/span><\/a><\/h2>\n
\"Ukrainian

Image credit: The Kitchn<\/p><\/div>\n

This traditional springtime dish requires just four ingredients \u2014 potatoes, dill, garlic, and sunflower oil \u2014 but it is far more than the sum of its parts. While you might be tempted to swap out the sunflower oil for another neutral oil, I\u2019d recommend sticking with sunflower for this one: Sunflowers are the national flower of Ukraine, and the lightly nutty flavor and buttery finish of sunflower are important to the flavor and texture of this dish. For the healthiest sunflower oils, look for high oleic varieties \u2014 specifically, look for those that are 80% or more oleic acid. Studies have shown that high oleic sunflower oil may <\/span>raise HDL<\/span><\/a> (aka good cholesterol) and lower LDL (bad cholesterol), which may help reduce your risk of heart disease.<\/span><\/p>\n

9. <\/span>Keto Holubsti<\/span><\/a> (Stuffed Cabbage)<\/span><\/h2>\n
\"Keto

Image credit: Shutterstock<\/p><\/div>\n

This is one of those keto recipes that\u2019s honestly very true to the original \u2014 stuffed cabbage is, by its nature, going to be pretty keto-friendly, after all. By simply subbing out cauliflower rice for white rice, this stuffed cabbage recipe cuts out refined grains while increasing its phytonutrients and antioxidants, so that\u2019s a win\/win. If you want to make this dish vegan, you can simply swap out the ground meat for a vegan alternative, as well.\u00a0<\/span><\/p>\n

10. <\/span>Kutia<\/span><\/a> (Ukrainian Wheat Berry Pudding)<\/span><\/h2>\n
\"Kutia

Image credit: Shutterstock<\/p><\/div>\n

A traditional Ukrainian Christmas treat, <\/span>Kutia<\/span><\/a> is akin to rice pudding, but it\u2019s made with wheat berries, which are minimally processed \u2014 since the wheat kernel remains intact, virtually none of the nutrients are stripped away, making them a pretty healthy grain filled with protein, fiber, and iron. As the recipe author Vera notes, this recipe doesn’t just have to be for the holidays, either: It can also be a healthy breakfast option similar to an overnight oat, and you should feel free to play with and adjust the mix-ins as you see fit. If you\u2019re not super into raisins, you can swap them out with chopped dried apricots, cherries, or another dried fruit, and the walnuts can be easily replaced with pecans or hazelnuts \u2014 or for a nut-free option, sunflower seeds.\u00a0<\/span><\/p>\n

Jess Novak is the Head of Content and Audience Development for Clean Plates. She loves making meals that taste like they\u2019re not healthy but secretly really are. You can follow her on Instagram <\/span><\/i>@jtothenovak<\/span><\/i><\/a>.<\/span><\/i><\/p>\n

Read next: <\/b>These Are the Healthiest, Tastiest Brands of Canned Tuna on the Market \u2014 and We\u2019ve Tried Them All<\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

If you’re interested in traditional Ukrainian recipes \u2014 or a modern play on a classic Ukrainian dish \u2014 here are several great, healthy options.<\/p>\n","protected":false},"author":218,"featured_media":31408,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[3933],"tags":[4104],"acf":[],"yoast_head":"\nUkrainian Recipes, From Traditional Favorites to Healthier Variations<\/title>\n<meta name=\"description\" content=\"If you're interested in traditional Ukrainian recipes \u2014 or a modern play on a classic Ukrainian dish \u2014 here are several great, healthy options.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cleanplates.com\/recipe-roundup\/ukrainian-recipes\/\" \/>\n<meta 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