Breaking the fast with table of light delights

For years we hosted a big break fast with lots of friends. I would cook for days and put out a spread for all my starving guests enhanced by all the delicious foods my friends made. The babies would sleep in Pack ‘n Nlays, toddlers would fall asleep anywhere and older kids loved staying up and watching Disney movies in the den.

We would eat and talk and … eat until after nine and sometimes later if the holiday feel on a weekend night.

We were young and thought little about eating a lot late at night. But all that eating often resulted in my feeling awful that night and even the next day. In fact, friends often said things like, “I ate way too much last night, but it was so good!” I appreciated the compliments, but I also did not want to make my friends and family ill. I thought of things to change, but it didn’t seem right — No bagels? No kugel? No dessert (often cheesecake)? No Rugelach or honey cake? What could I possible leave out?

As the years went by, the break fasts became more family focused; the kids had to get up for school the next day and often had homework or, as they got even older, they wanted to be with their closest friends or go out with friends for pizza. For a few years, we attended our synagogue’s break fast to save time and clean-up, but that, too became stressful.

I spoke with my best friend who holds a PhD in nutrition, and learned what my stomach had told me for years. Fasting and then eating a huge meal is not healthy. In fact, it is actually quite unhealthy. Since many of the foods are high in sugar and carbs, it causes blood sugar to spike and then plummet, causing headaches and other discomforts. The heaviness of some of the foods like kugel and bagels stress the sleeping digestive system to the max and can cause all kinds of tummy trouble.

In truth, the best meal following a fast would be far less appetizing than the gourmet delicacies we are used to, but these foods are better for us nutritionally. Light vegetable soups, fresh fruits and yogurt, maybe a slice of whole grain toast are the best foods to eat after a fast. We do not need to make up for “missed calories,” so we do not need heavy rich foods.

Can we redirect here? Can we cut back on the huge feasts that are still often the case? Up to you, but the best advice is that eating a huge meal after a fast is not wise.

The break fast meal should be gentle on our stomachs to ease our systems back into eating without stressing them. The portions should be small so that we can get to sleep comfortably. Yes, we are hungry, but it is surprising how little food will soothe that hunger.

Think about (and carefully plan) your food for before and after Yom Kippur; that way, you won’t think about it during Yom Kippur!

I wish you all an easy fast.

Cream of Cauliflower Soup (Dairy or Pareve)

I do not add any dairy to this, so it is a delicious, light, pareve soup. Can be made two days before.

4 Tbsp. olive oil

2 large or 3 medium onions, chopped finely

4 to 6 cloves garlic, chopped (I love Elephant Garlic for this, 1 to 2 giant cloves)

1 large head cauliflower, cut into florets

4 to 8 cups vegetable stock or water

OPTIONAL: 1/4 to 1 cup whole or 2% milk to taste

Salt and White pepper, to taste

Vegetable Bouillon or Onion Soup powder, about 1 to 2 tsp.

GARNISH: Minced fresh chives or scallions

OPTIONAL GARNISH: sour cream or plain yogurt to taste

Heat a medium (5-quart) soup pot or Dutch oven. Add the oil and sauté the onions and garlic over medium heat until lightly golden, 5 to 10 minutes. Cut the cauliflower into small pieces, add them to the onions and slowly add the stock or water, just to cover the vegetables by about 1 inch only. Add the vegetable bouillon or onion soup powder. Bring to a boil, reduce heat to simmer, cover, and cook for 35 to 45 minutes, until vegetables are very soft.

Remove from heat and puree, using an immersion blender, until smooth and creamy. IF too thick, add some water or more vegetable stock. Add the spices to taste. If you like, add just enough milk to make a creamy soup. Soup should be smooth, but thick. Garnish each bowl with chopped chives, scallions, a dollop of sour cream for dairy, and, maybe, some croutons. Serves 6 to 10.

Quick and Easy Bean Spread (Pareve)

This is delicious and easy, healthful and delicious with veggie sticks, crackers or pita. Can be made 2 to 3 days ahead.

2 heads of garlic, tops cut off

2 tsp. canola oil

1 can (15 oz.) garbanzo beans, drained and rinsed

1 can (15 oz.) white beans such as Great Northern or Cannellini, drained and rinsed

1/3 to 1/2 cup freshly squeezed lemon juice

2 tsp. cumin

3 Tbsp. extra virgin olive oil

1/4 cup fresh basil leaves or minced chives or scallions

Salt and freshly ground black pepper to taste

Preheat the oven to 350 degrees. Line a rimmed baking sheet with foil. Drizzle the cut cloves with the canola oil and wrap the heads in separate pieces of aluminum foil. Place on the baking pan.

Roast for 30 to 45 minutes or until fragrant and softened. (Squeeze with an oven gloved hand.) Remove from the oven and let cool. When cool, scoop or squeeze out the cloves and place them in a small bowl or cup. Cover and set aside.

Drain and rinse the cans of beans in a colander. Place them in the bowl of a food processor and add the lemon juice, half the cumin, the olive oil and as much of the roasted garlic as you like. Process until creamy. Add the herbs and process again until smooth. Taste and adjust cumin, lemon juice, oil, salt, and pepper. Serve with veggies, pita or crackers. Makes about 3 cups.

NOTE: You can toast the cumin by placing it in a dry skillet over medium heat, stirring until fragrant, about 30 seconds. Pour into a small bowl to cool.

You can also substitute paprika or smoked paprika for the cumin if you don’t like cumin.

Green and Green Veggies (Dairy)

1/2 lb. asparagus, trimmed, cut into 2-inch pieces

1/2 lb. snow peas, strings removed, cut on the diagonal

1/2 lb. haricots verts or string beans, trimmed, cut into 1-inch pieces

1 bunch scallions, cut into 1-inch lengths, white part also

1 bunch chives, cut into 1-inch lengths

Bring a pot of water to a rolling boil. Add 1 teaspoon of salt. Add the asparagus and blanch just until bright green and crisp tender, about 2 to 3 minutes. Use a spider scoop to remove the asparagus to the bowl of ice water. Place in the serving bowl. Continue with the snow peas, haricots verts and scallions, adding each to the serving bowl.

Toss with the artichoke pesto or your favorite dressing and garnish with the chives.

Can be made the day before. Serves 8 to 10.

Artichoke Pesto (Dairy)

I adapted this recipe from a very old book that had no cover and many pages missing. I tore out some recipes I liked and tossed the rest, so I’m sorry I have no way to credit the author. It is delicious!

2 Tbsp. (generous) minced garlic

1/2 cup fresh minced parsley

1/3 to 1/2 cup fresh basil leaves

1 can (14-1/2 oz.) water-packed artichoke hearts or bottoms, drained

1/2 cup pine nuts

1/2 cup Parmesan cheese

2-1/2 Tbsp. freshly squeezed lemon juice, to taste

2/3 cup extra virgin olive oil

Salt and freshly ground black pepper to taste

OPTIONAL, but suggested: 1/4 cup heavy whipping cream

Place the garlic parsley and basil in the bowl of a food processor and pulse until pureed.

Add the artichoke hearts, pine nuts and parmesan cheese and process until pureed.

Add the lemon juice and pulse once or twice.

With the motor running, pour in the olive oil and then the cream (if using) through the feed tube and process until thick and creamy, 30 to 45 seconds. Season with salt and pepper to taste. Scrape into a serving bowl. Makes about 3 cups. Easily made the day before.

Low-Fat Cottage Cheese Pancakes (Cottage Cakes) (Dairy)

This is great for a very light break fast. Serve with cinnamon and sugar or a drizzle of pure maple syrup and fresh berries.

1-1/2 cups low-fat cottage cheese (I prefer creamed, whipped, 1%)

6 extra-large eggs

1/2 cup whole wheat flour

1 tsp. baking powder

2 tsp. pure vanilla extract

3 Tbsp. pure maple syrup

1 Tbsp. sugar

OPTIONAL: 1 cup of any of the following: blueberries, chopped apples, chopped dates, diced strawberries

Combine the cottage cheese, eggs, flour, baking powder and vanilla. Mix well. Add the sugar and honey and mix thoroughly. Add any optional fruit (about 1 cup and) and mix well. Place butter in a frying pan and add large spoons of the batter.

Let cook through, about 2 to 3 minutes, and then flip to brown the second side, about 1 minute. Makes about 12 Cottage Cakes, as my kids called them. These can be made the day before and reheated in the oven. Place a piece of parchment on a large, rimmed baking sheet. Place the pancakes in a single layer. Add another sheet of parchment for another layer. Cover with plastic or foil and refrigerate overnight. Reheat in single layers on two rimmed baking sheets if needed, in a 325-degree oven for about 10-12 minutes. Makes about 20 pancakes

Tuna Veggie Salad Sans Mayo (Pareve)

This is light and fresh with lemon and veggies. The sweet carrot and onion play off the lemon. You can add all kinds of veggies such as peppers, artichoke hearts, olives, etc. You can add olive oil if you like.

1 small red onion or half a large one

3 carrots, peeled and cut into pieces

3 to 4 stalks celery

1 small leek or 3 to 4 scallions

Juice of 1 lemon about 2 tsp. or to taste

3 cans of water-packed white meat tuna

Salt and freshly ground black pepper to taste.

OPTIONAL: 1 to 2 Tbsp. extra virgin olive oil, to taste

Peel the onion and carrots and cut into pieces. Place in the bowl of a food processor. Cut the celery into inch-long pieces and add to the food processor.

Trim the scallions or leek and cut into pieces. If using the leek, use only the white and light green parts. Cut in half lengthwise, wash thoroughly and cut into pieces. Add to the food processor.

Process the veggies until evenly minced, but not pureed.

Pour into a large strainer over a bowl. Let drain for about 5 minutes or until the liquid stops dripping. You can push gently on the veggies. Add three cans of well to drained tuna to a large owl and mash as desired. Add the veggies and mix well. Add the lemon juice and mix well. If using, add the olive oil and mix well. Season with salt and pepper and serve with a salad and whole grain bread or crackers.

Makes enough for 6 to 10. Easily made the day before.

Autumn Cranberry and Walnut Tart (Pareve)

This is a great custard-y dessert for the Break Fast. It can easily be made 2 to 3 days before and will keep beautifully

1 frozen pie crust, thawed, or I recipe of your favorite pie crust

3 extra-large eggs, slightly beaten

1/3 cup light brown sugar

1/3 cup white sugar

3/4 cup corn syrup or Golden Syrup

1/4 cup orange juice

1-1/2 cups coarsely, but evenly, chopped walnuts

1 cup coarsely chopped fresh cranberries

Pre-heat the oven to 450 degrees. Press the thawed pie crust into a 10-inch tart shell with a removable bottom. Place a round of parchment over the bottom of the crust and add some pie weights or dried beans. Bake 5 to 7 minutes or until just golden brown. Remove from oven, reduce heat to 350 and set the crust aside. When cool, remove the weights and parchment.

Break the eggs into a large bowl. Add the sugars, corn syrup and orange juice and whisk until well blended. Add the walnuts and cranberries, mix thoroughly and pour into the tart shell. Bake at 350 for about 35 to 45 minutes, or until the edges are puffed a bit and the center still seems soft. If the crust is getting too dark, cover with foil for the last 10 to 15 minutes of baking.

Remove from the oven and let cool for at least 30 minutes before cutting. Serve warm with whipped cream, vanilla ice cream or frozen yogurt or Pareve ice cream. Can be made 2 to 3 days ahead and refrigerated. Reheat at 300 degrees for about 15 minutes before serving. Serves 8 to 10.

Cheesecake Fruit Cups (Dairy)

If you absolutely must have cheesecake, these are size controlled and light with the added plus of fresh fruit. You can even make these in smaller tart cups for one bite treats. Make 1 to 2 days before.

CRUST:

1-1/2 cups graham cracker crumbs

2 Tbsp. sugar

1/3 to 1/2 cup butter melted

FILLING:

2 extra-large eggs slightly beaten

1/2 cup sugar

1 Tbsp. vanilla

1 lb. brick cream cheese or low-fat cream cheese

TOPPING:

Fresh strawberries or raspberries

Fresh black or blueberries

Fresh peeled and cut peaches, nectarines or apricots

1/2 cup current, strawberry, or raspberry jelly

Preheat the oven to 375 degrees. Line two muffin tins with the cupcake papers using two papers per cup, or use reusable silicon liners.

CRUST: Melt the butter in a microwave-proof dish, 10 or 15 seconds at a time until melted. Combine the crumbs with the melted butter and mix with a fork. Press some crumbs into each cup and press down with clean fingers, a spoon, or small glass.

FILLING: Beat the cream cheese in a mixer until smooth. Add the sugar and the eggs and vanilla and blend until smooth, scraping down the sides as needed. Fill each cup 2/3 full. Bake at 375 degrees for 10 to 11 minutes. Remove from oven to cool.

Wash the strawberries and cut off the stem. Melt the jelly in a small pan on low heat just until melted. Cool for a few minutes. Place one berry on each tart. Spoon a little of the jelly over each berry and refrigerate.

Follow the same directions for the other fruit. Use more currant jelly if needed. Remove the tarts from the pan before serving. Makes 12 tarts.

NOTE: You can use canned cherries, blueberries — any other fruits you like!