Breaking of the Fast
By: Beth Warren
Counting down the hours until the fast is over? Planning what delectable
foods you will display on your plate? Are images of gourmet meals, penne
vodka, hamburgers and other random dishes splashing across your mind?
Well, despite what our minds are telling us what we want to eat in our
starvation, here is a list of what foods we need to eat to refuel and replenish
our nutrient stores.
Hydration
The clock strikes the end of the fast. Quickly, your hand reaches for that
steaming plate of Sambusak and you ravenously consume 3 in 30 seconds.
Hold on. The first thing you should be reaching for is a tall glass of
refreshing water. Dehydration from a mere 2% drop in your body’s water
stores is likely causing the headaches, fatigue, lack of energy, trouble
concentrating and other symptoms you may be feeling. Coconut water may
also be helpful in replenishing potassium levels, an electrolyte lost during
your fast.
Fruits and Vegetables
We drank our water and now we are ready to fill our stomachs with
something delicious, but what? Along with drinking water, we should reach
for fruits and vegetables with high water content and easily digestible
carbohydrates. Great choices are watermelons, grapes and honeydews with
a nice salad. Try and avoid acidic fruits like grapefruits, which may cause
stomach discomfort.
Complex Carbohydrates
Finally, if you’re still hungry, you prepped your digestive system to be ready
for some real food. Great choices are complex carbohydrates like sweet
potatoes, beans, chickpeas and whole grains. Not only will they refuel your
energy stores, but also some of these complex carbs are high in body-loving
nutrients like vitamin A, C, potassium, magnesium, folate and betacarotene.
High-Quality Protein
Another important food group to couple with your dish is a high-quality
protein. Not meant to sound expensive, high-quality proteins can be as
simple and cheap as eggs. With 6 grams of protein and 9 essential amino
acids, eggs take little energy to prepare and digest so they make an “eggcellant” choice.
Pace Yourself
Along with hydration, another key component of the evening is to eat and
drink slowly. Studies show it takes an average of 20 minutes for your brain
to get the signal that you are full and satisfied. Avoid overeating and feeling
sick to your stomach by taking the time to chew each bite.
I hope you had an easy and meaningful fast and with these tips, a healthier
break-the-fast!
Here are some of my “go-to” recipes for a break-the-fast meal. I refer to
them as the “Syrian-staples” since they were passed down through the
generations of Syrian, Sephardic Jewry, and are sure to be found in Syrian
Jewish homes, like mine and around the globe. I adjusted them slightly to
be more healthful but still retain the Mediterranean flavor.
Recipe
Sambusak – Savory Cheese Pastry
Syrian cheese pastry, Sambusak, are the perfect break the fast food or for
that matter breakfast.
Ingredients
1 cup whole wheat pastry flour
1 cup white flour
1 cup smead (semolina)
1 cup extra virgin olive oil
1/4-1/2 cup warm water
2 oz sesame seeds
2 lbs grated part-skim muenster cheese
1 egg beaten
¼ tsp baking powder
Directions
In a large mixing bowl mix flour, smead, salt and oil. Then add water a little
at a time. Mix until well blended. Cover and set aside.
Prepare cheese filling: combine cheese, beaten eggs and baking powder and
mix lightly.
Take out a third of dough. Divide this third into walnut size balls. Dip each
ball lightly into sesame seeds.
Flatten each ball into 2” circles. Place 1 tsp of filling in center of circle and
fold in half making a half moon shape, with sesame seeds showing.
Close by pinching ends firmly.
Bake on ungreased cookie sheet in 350˚ oven for 15 minutes or until
bottoms are light brown.
Sembussaks may be frozen before baking. Bake in 400˚ oven for 20
minutes.
**Short on time? Use frozen store-bought Sembussak dough, 24 pack, and
add your own filling. If you don’t mind a crunchier, less fluffy texture, use
the whole wheat mini pizza dough and add filling for an even healthier
version.
Recipe
Easy Little Pizzas
Ingredients
1 package of Mazor whole wheat mini pizza dough (24 doughs)
Marinara Sauce (about ½ jar)
1 package of part-skim mozzarella cheese
Directions
Place parchment paper on two baking sheets. Place frozen doughs on the
parchment paper. Put 1 tsp of sauce on each dough. Add 1 tbsp of cheese to
each dough. Add oregano, garlic powder and red pepper flakes to taste.
Bake for 10-12 minutes on 350˚.
For a different flavor, omit the sauce and add zaatar spice on top of the
cheese for ZAATAR PIZZAS.
Want an even healthier version? Omit the cheese and add your choice of
vegetables and olives in its place!
Recipe
Spinach Jiben (Spinach Souffle in a Pie shell)
Ingredients
1 unbaked 9” 100% Whole Wheat pastry shell (Wholly
Wholesome Organic)
2 10 oz boxes of frozen chopped spinach or 2-3 packages fresh
spinach chopped
1 small onion, chopped
1 tsp extra virgin olive oil
8 oz cottage cheese
½ bag part-skim mozzarella cheese
3 eggs
salt
black pepper
garlic powder
Directions
Steam spinach to defrost and squeeze out extra liquid. Brown onion in oil.
Add the spinach and combine with cheese, eggs and spices. Pour into pastry
shell. Bake for 1 hour at 350˚.