At the conclusion of the 25-hour Yom Kippur fast, your body deserves some tender loving care. The foods that are traditionally served to break the fast do not necessarily provide this. Here are some tips on the scientifically healthiest ways to replenish your body with nutrients.
Note: If you are reading this before the start of the fast, check out Strategic Feasting Before Fasting.
The first thing to give your parched body is water. Indulge in one or two glasses of water before you approach the food.
While fresh fruit is usually served toward the end of the meal, following a fast it is good to begin with the fruit. Fruits are easy to digest, and give your body additional fluids and sugars. Apples, grapes, watermelon, pears, and melons are good choices. Avoid citrus fruits, as they may be too acidic at this point.
A salad with a base of romaine lettuce, kale, or Swiss chard will provide vitamins, minerals, and phytonutrients to bring your body back into equilibrium. Add some chopped raw carrots, celery, and beets. Avoid commercial salad dressings, which contain too much salt. Make your own simple dressing with salt, pepper, olive oil, and a little lemon, or a yogurt (with live cultures) dressing.
Eggs are the most complete sources of protein. They are easy to digest, and quick to prepare. Serve some boiled eggs with the salad to renew your energy.
Whip up a quick water-based vegetable soup with whole grains such as unpearled barley or brown rice and legumes such as lentils or beans. Use fresh vegetables, and to save time, canned legumes and quick cooking brown rice or barley.
Here is a recipe for a quick and easy vegetable soup that you can make from scratch:
Adapted from About Food
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery ribs, chopped
- 3 garlic cloves, minced
- 1 sweet potato, chopped
- 1 zucchini, chopped
- 2 tomatoes, chopped
- 1 tbsp. olive oil
- 8 cups water
- 1 tsp. dried thyme
- 1 tsp. dried oregano
- 1 dried bay leaf
- Salt and black pepper to taste
- Heat the oil in a heavy pot.
- Add all the chopped vegetables.
- Sauté for 4 minutes.
- Stir in the dry spices.
- Pour in the 8 cups of water.
- Bring the soup to a boil, and then simmer for 15 minutes.
You may add cooked beans, lentils, or garbanzo beans.
Serve with quick cooking brown rice or another whole grain.