This week, Jewish people around the world celebrated Rosh Hashanah, or the Jewish New Year. This period in time also marks the holy day of Yom Kippur, which involves a 25-hour fast.
While there’s nothing fun about fasting, it is customary to break the fast with a meal, and those who spend that whole day hungry do a lot of salivating for what awaits. It makes sense we’d be ready to dive head first into any break-the-fast meal when we are so hungry. But just as with the fast itself, it’s actually really important to pace yourself, take it slow, and plan ahead when eating on an empty stomach.
First of all, before any eating, you’re going to need to rehydrate. It’s also been more than a day since you’ve had any water! “First, drink some water or other light fluids to help rehydrate you,” reminded Rima Kleiner, MS, RD and blogger at Dish on Fish.
Then, start with a quick, light, snack, even if your body is telling you that you want something really big. “For breaking the fast, it is recommended to consume a light snack that includes a carbohydrate with a protein or source of fat,” said Adi Goldberg, MS, RD Registered Dietitian at Sheba Medical Center in Israel, who recommends healthy post-fast snack such as yogurt with granola, smoothies, banana with peanut butter, toast with avocado or cheese, or homemade whole wheat muffins.
Don’t worry though, that’s not it for that night’s eating. It’s just how you get started. It is also advised, said Goldberg, to have a balanced meal (with carbohydrates, proteins, and fat) 30 minutes to one hour following the post-fast light snack. “An idea for this meal is a comforting bowl of hearty chicken soup with bread, or a dairy option such as bagels with cream cheese, lox, and vegetables,” said Goldberg. This is what we’re all craving, and what is synonymous with the break the fast meal...traditional Jewish breakfast/brunch foods!
Some great options to choose to break the fast:
Latitude 45 Salmon’s Cold-Smoked Salmon Loin: This is perfect for the Yom Kippur break fast on top of a bagel with cream cheese (maybe even elevate it).
Breads Bakery Babka + Rugelach Combo Pack: You deserve something sweet, and you can’t get much better than Breads Bakery. This set, which can be shipped nationwide, includes three of their famous “best in New York” chocolate babkas and 2 dozen hand-rolled chocolate rugelach.
Zuckers Bagels and Smoked Fish Break the Fast Kit for 6: This set is excellent because it has everything you need in one box shipped to your door, including your choice of bagels and cream cheese options, and a 1/2 pound of Nova Lox, your choice, along with a babka!
Seabear Smoked Salmon Lox Breakfast: Another great smoked salmon gift set, this one included smoked wild sockeye salmon lox, along with bake-at-home croissants and a smoked salmon schmear.
Bake Me A Wish's certified Kosher classic cinnamon coffee cakes: These mini coffee cakes are perfect with an evening cup of coffee (you’ve been missing that caffeine!) and perfectly sized to share.
It’s important after a long day of not eating or drinking to focus on a light meal that provides vegetables and/or fruit (which are also hydrating), along with heart-healthy protein and fat.
“Fish makes a great pareve (does not mix meat and dairy) protein for a break-the-fast meal because it provides important nutrients, like B vitamins, vitamin D and omega-3s, which help to boost brain, heart, eye and skin health,” said Kleiner.
And, lastly, think about dishes that are easy to prep, so you don't have to think about—or cook—food on a hungry stomach. For example, try these Salmon-Stuffed Avocado Boats. This is a light and easy dish that you can put together in minutes.
Just listen to your body and don’t overdo it. Overeating after fasting is a great way to feel really sick the next day, sort of like a food hangover. That’s no fun for anyone.
For anyone fasting, may you and your family have an easy fast and a happy (Jewish) new year!
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