Yom Kippur Break Fast Tips and Detox Menu

The Yom Kippur Fast is the body and soul’s respective detox program!    Preparing and undergoing this fast was no easy task, (click to see Pre-Fast Yom Kippur Tips) and now you need to take the proper steps to continue cleansing and healing your body after it.   Follow these safe Break-Fast tips and ideas below for a healthy start to the New Year.   

Steps to Breaking a Yom Kippur Fast:

1.)  Start with sipping warm water

After a 25-hour complete fast, the must first be rehydrated with water, that is tepid or warm.   Rather then flushing your body with large quantities of water, it’s much more important to take small, long sips to prevent from choking or filling up the stomach to quickly.   I prefer to drink water through a thick straw because it limits me from taking big gulps and drinking water quicker then my body can handle it.  

2.) Take a shot of vegetable broth

Since the body has not touched food or water for more than 24-hours, a gentle way to reintroduce solid foods is by adding light, liquid broths that are easy to digest and absorb.  I really like Trader Joes Organic Low Sodium Vegetable broth.   Warm some up and serve it a shot glass.  L’chaim!  

3.)  Chew (slowly)

Continue to enjoy your break-fast meal, but eat in small bites, chew slowly, and swallow carefully.   Within the first 12-hours choose primarily plant-based foods that are easy to digest such a cooked vegetables, cereals, and lighter grains.   Below you will find a healthy and safe Break-Fast menu along with a few recipes.  

B’tayavon! – Daniela Hermelin, M.D.

Break-Fast Menu

Vegetable broth shots

Loaded Baked Potato Soup

Green salad with figs and lemon garlic dressing

Crusty bread with parve butter

Mint Tea with honey

Loaded Baked Potato Soup

Ingredients:

1 Tbsp canola oil

½ cup chopped onion

1 ½ lbs medium russet potatoes (2-3), scrubbed and diced

4 cups of reduced-sodium vegetable broth

½ cup reduced-fat sour cream

½ cup shredded Cheddar cheese, divided

¼ tspn ground pepper

¼ cup snipped chives or finely chopped scallion greens

Directions:

1.)  Heat oil in a large saucepan over medium heat.   Add onion to the pan and cook, stirring, until starting to soften, 2-3 minutes.  Add potatoes and broth.   Bring to a boil.   Reduce heat to maintain a simmer and cook until the potatoes are tender, 12-15 minutes.

2.)  Using a slotted spoon, transfer about half the potatoes to a bowl and mash until almost smooth, but still a little chunky.  Return the mashed potatoes to the pan along with sour cream, ¼ cup cheese and pepper.  Cook, stirring until the cheese is melted and the soup is heated through, 1-2 minutes.  Served with remaining ¼ cup cheese and chives. 

Yom Kippur Fast Day Tips and Pre-Fast Menu

Provided are some tips on how to physically prepare for the Yom Kippur fast day along with a pre Fast menu and recipes below. 

How to safely recover from the Yom Kippur Fast will shortly follow!

Gmar Chatima Tova – May you and your family be inscribed in the Book of Life.

Daniela Hermelin, M.D.

1.)  Start hydrating your body days before the fast.  

Drink at least 2-3 glasses of water five days before and every day leading to the fast.  Drink at least six glasses of water the day before the fast to provide adequate hydration to your body.  Think camel!

Other hydrating beverages that can be added to your hydration regimen but not used as a substitute for water, are coconut water and freshly squeezed watermelon juice.    Remember when choosing a coconut water look for unflavored, natural varieties to avoid excess sugar added to these electrolyte rich drinks.  

2.)  Reduce caffeine, refined sugar, and salt consumption

Prevent caffeine and sugar withdrawal by taking steps days before the fast to reduce the quantities consumed each day.   Set a goal.  One cup of coffee (8 ounces) has about 60-90 mg of caffeine depending on how strong it is brewed and a soda has around the same in a 12-ounce can.   Reducing your quantity to around 60 mg per day before Yom Kippur will help you safely prevent a caffeine headache on the day of the fast.   However, taking an Excedrin or another over the counter pain reliever that contains caffeine an hour before the fast may also help prevent a headache during the fast day.  

Consuming a diet of refined sugar could also cause a withdrawal headache on a fast day.   Also, begin removing these sugars from one’s diet days ahead and substituting them for healthier varieties of food.   For instance, if you are used to eating white noodles or rice, switch to the whole wheat or brown variety.   This change can benefit you all year long! 

Watch out for salt.  Start reducing your sodium intake to keep from being overly dehydrated during the fast.   Pay extra attention of not adding to much during your pre-fast meal. 

3.)  Stock up on complex carbohydrates

During a fast, the body acquires its fuel from the glycogen, or energy stores in the liver.   Therefore, bulk up on rich sources of complex carbohydrates, or complex sugars, to provide all the adequate resources your body will need to get through the physically and spiritually intense day.   Below you will find a complete menu for the upcoming Pre-fast Dinner or Seudah Mafseket accompanied by their recipes.  

Pre-Fast Menu - Seudah Mafseket  Menu:

Kalamata Olive Stuffed Mushrooms

Fennel Crusted Golden Trout with Lemon-Ginger Vinaigrette

Whole Wheat Cous Cous with Lemon, Peas, and Chives

Sautéed spinach with pine nuts

Sourdough rolls with olive oil for dipping

Mango Lassi Drinks

Fennel Crusted Golden Trout with Lemon-Ginger Vinaigrette

Ingredients:

½ cup finely chopped fresh fennel bulb

3 tbspn white wine vinegar

1 tbsp minced shallt

1 tbsp grated fresh ginger

1 tspn grated lemon peel

½ tspn salt

½ cup of olive oil

½ cup golden raisins

4 boned golden trout fillet (4-6 oz each), rinsed and patted dry

2 tbsp of fennel seeds

Directions:

1.)  Preheat oven to broil mode at 480 degrees

2.)  Lay trout fillet, flesh side up on a rimmed baking pan.  Brush some olive oil onto the fish and then sprinkle salt, pepper, and fennel seeds.   About 4-6 fillets can easily fit onto one baking tray. 

3.)  Place in the oven on the middle/top rack for until cooked around 12 minutes. 

3.)   While the fish is cooking in the oven, in a bowl, mix fennel, vinegar, shallot ginger, lemon peel and ½ teaspoon of salt.   Whisk in ½ cup of oil oil unitl combined, then stir in raisins.

4.   Transfer each fillet to a plate.   Whist vinaigrette to combine and then spoon over fillets. 

Whole Wheat Cous Cous with Lemon, Peas, and Chives

Ingredients:

2 Tbspn. Extra-virgin olive oil

½ tspn turmeric

1 cup minced onion

3 garlic cloves, minced

1 ½ cups vegetable sock

1 ¼ cups whole wheat or plan couscous

2 cups frozen petite peas, thawed

½ cup minced fresh chives

Zest and juice of 1 lemon

Kosher slat and freshly ground black pepper

1/3 cup sliced almonds, toasted (for garnish)

Directions:

1.)  Heat oil in a large heavy saucepan over medium-high heat.  Add turmeric, onion, and garlic; sauté, stirring often, until onion is tender and golden, about 5 minutes.  Stir in stock; bring to a boil.

2.)  Add couscous and stir to blend.   Remove saucepan from heat; cover and let stand 10 minutes.  

3.)  Stir in peas, chives, and lemon zest and juice.  Season to taste with salt and pepper.

4.) Transfer couscous to a serving bowl, garnish with almonds and serve. 

Kalamata Olive Stuffed Mushrooms

Ingredients:

4 large Portobello mushrooms (cleaned, fans removed)

2 tspn olive oil

1 ½ Tbspn balsamic vinegar

¼ tspn Kosher salt

½ tspn freshly ground black pepper, divided

1 ½ cups chopped tomato

1/3 cup chopped kalamata olives

1 cup fresh whole-grain breadcrumbs

½ cup (4 ounces) shreeded mozzarella cheese

¼ cup chopped fresh chives

Directions:

1. Preheat oven to 400°.

2. Place mushroom caps, gill sides up, on a rimmed baking sheet; drizzle with oil and vinegar, and season with salt and 1/4 teaspoon pepper. Bake until caps are just tender, about 10 minutes.

3. Meanwhile, combine tomato, olives, breadcrumbs, cheese, and chives in a medium bowl. Season with remaining 1/4 teaspoon pepper.

4. Divide tomato mixture evenly (about 1/2 cup per mushroom) among portobello caps. Bake 10-12 minutes or until lightly browned and mushrooms are tender. Serve hot.

Mango Lasi Drinks

Ingredients:

1 cup plain yogurt

½ cup almond milk (regular or soy milk can be substituted)

1 cup chopped mango

4 tspn of agave, to taste

A dash of ground cardamom (optional)

Directions:

Place mango, yogurt, milk, agave and cardamom into a blender and blend for two minutes.  Pour into individual glasses and serve.   Sprinkle cardamom on top to garnish. 

Rosh Hashanah Apple Picking at Eckerts Farms

Tractor ride to the orchards

Our local St. Louis Eckerts Farm has just opened up their apple harveting season this past weekend -  the perfect time to hand pick the freshest, crunchiest apples for Rosh Hashanah.   The "Honey Crisp" variety of apples are the first to ripen on Eckerts's orchards, but the Jonathan, Jonagold, Golden Delicious, and others are just about ready to pick as well.

The perfect "honey crisp apple".  The lady bug also agrees

After our short tractor ride to the orchard site, our children each grabbed a small Eckerts's draw string bag and we chose a row of trees to start our apple hunt.   My husband briefly instructed the children and how to find the "perfect apple" - one that feels firm, has a fair amount of red around it's whole body, and of course has no obvious blemishes, worm holes, or other imperfections.   Those instructions were easy enough to follow and my children were able to easily access hundreds of blossoming honey crisps.   Walking through the rows of orchards and seeing the trees filled with round, ripe apples was an incredible vision.   There was a palpable sense of Hashem's bountiful kindness and generosity in every direction.   It was a reminder of G-d's constant love and chesed. 

Apple picking at any age.

After weighing and purchasing our bags of apples, we decided how many we would keep for our own family and which we were giving out as gifts.    Then, we all chose one of the many perfect apples we picked, cleaned it off with our bottled water and took a giant bite.  K'runch.   Unbelievably delicious!  I might even suggest that these apples were so sweet, that honey may be overkill this holiday season!

Freshly picked apples will stay great for many weeks if they are refrigerated in their own space without any other types of fruits and vegetables mixed in the same container.   Make sure to remove the "bad apples" first, because they can easily contaminate the other good ones.    I don't expect any of these apples to outdate the Rosh Hashanah holiday since these guys have big plans.   In addition to slicing and sprinkling them with honey, I also plan on making unsweetened apple sauce as well as a few cranberry apple tortes, a family favorite.   I enclosed the recipes below for others to prepare and enjoy for Rosh Hashanah or any other time of the year.  

Eckerts Millstadt Farm

I hope everyone has the opportunity to go apple picking if not this year, but in the near future.   To find out more about your local harvesting farms, click here to find out more.   Also, if you are a local St. Louis native, find out more about Eckerts ripening schedule for harvesting dates and times.   The short trip outside the city is well worth your visit.  

Shanah Tova!   May you and your family be written and sealed in the Book of Life.

Cranberry-Apple Torte (Adapted from Susie Fishbein's "Kosher by Design")

Ingredients:

1 cup of white whole wheat flour
1 cup of all-purpose flour
1 1/2 cups of oatmeal
1/4 cup of brown sugar or agave
1 1/2 sticks of parve butter
2 teaspoons of cinnamon

Filling:
4 Cortland apples, peeled and cut into small chunks
1 (16-ounce) can whole berry cranberry sauce
2 tablespoons all-purpose flour, sifted

Preheat oven to 375 degrees.   Heavily coat a 9-inch springform pan with nonstick spray; set aside.  In a large bowl, mix the 2 cups of flour, brown sugar, oats, parve butter and cinnamon.   Reserve 1 1/2 cups of this mixture.   Press the remainder into the prepared pan and halfway up the sides with the palm of your hand.

In a medium bowl, combine the apples, cranberry sauce, and 2 tablespoons flour.  Mix with a spoon.   Pour the apple mixture into crust.   Sprinkle the reserved oat mixture over the top.   Use the back of a spoon to gently press the oats so that they evenly cover the top and meet the crust that is coming up the sides, this is what will enclose the filling.  Bake for 40 minutes until brown on top.


Directions:

Home-made applesauce:  (A recipe passed down from the Hermelin cookbook - thank you Safta Linda)

Ingredients:


3 lbs of Jonathan apples, or other variety (about 9-10 apples) - quartered, cored and thinly slice with peel
4 tablespoons of lemon juice
Optional - 1/4 cup of brown sugar, agave, or pure honey


Directions:

Quarter, core, and thinly slice three pounds of Jonathan apples into the bottom of a large pot with about 3 tablespoons of water added, just to coat the bottom of the pot.

After a few of the apples have been sliced, squeeze some lemon juice on them to prevent any browning.  Repeat after all the apples have been sliced.

(If you want apple sauce sweetened, sprinkle about 1/4 cup of brown sugar, agave, or raw honey on the apples and mix.)

Simmer the apples, stirring occasionally, until the apples are soft, about 40 minutes.   Periodically check to replenish water if necessary.

Grind the cooked apples in a food mill over a bowl.

Chill and serve.