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.