Resolving to break fast with health in mind

Break-fasts of my youth in Boston were spent in decidedly un-kosher establishments. As soon as the shofar sounded, we took off for one of two non-kosher Chinese restaurants in the town where I grew up in a very Jewish, but not kosher, home. The tradition was fun and the food was great.

In college, I discovered that friends from Long Island also broke their fasts with Chinese food — Kosher Chinese food, something I had never heard of. After I moved into my first apartment, and adopted a kosher lifestyle, I longed for those kosher Chinese Restaurants to come to Boston. 

Fast forward. Break-fasts became huge social events with lots of us living in the suburbs with our new babies. We would gather and bring food and play with the babies until we were all exhausted and had sleeping infants on our shoulders.

As the kids got older, we paid less attention to our break-fasts. We had to eat something and then get the kids to do their homework for school the next day.

Still, we had more lavish break-fasts than I felt were healthy, lavish spreads with rich foods and glorious, decadent desserts. Soon research corroborated my beliefs that filling up on heavy foods after a long fast is a shock to the digestive system and not necessarily the best idea.

I began to “downsize” our meals and swap heavy dairy kugels for light soups and homemade breads and salads. My family missed the kugels and bagels and more, but they soon adjusted and admitted that they all felt better and even slept better.

For the most part, I know most of us are more careful now about how we break the fast. Though bagels sales still skyrocket for that day, many opt for a simple lighter meal. 

And, if you have memories of breaking the fast with Chinese Food, you can still do that with a delicious light meal that uses ingredients left from Rosh Hashana.

Chinese Egg Rolls (Meat or Pareve)

Make these right after Rosh Hashanah with the chicken from the soup. Cook and freeze the egg rolls for break-fast. Thaw and reheat in a 375-degree oven for 10 to 20 minutes. Serve with Duck Sauce or tamari sauce.

2 onions, shredded, drained

2 to 4 stalks celery, shredded, drained

3 to 4 carrots, shredded

2 to 3 cups green cabbage, shredded

3 to 5 cloves garlic, minced

2 to 3 cups fresh bean sprouts

1 large bunch scallions, thinly sliced, white and green parts

4 to 5 tablespoons Tamari sauce, to taste

1 Tbsp. rice wine vinegar

1 tsp grated fresh ginger

2 to 3 cups shredded, cooked chicken 

2 to 3 packages egg roll wrappers, small or large

4 tsp. cornstarch mixed with 2 tablespoons water, divided

Neutral oil for frying

Shred the onions with the medium shredding disk of a food processor. Drain excess liquid. Heat 3 to 4 tablespoons of oil in a large frying pan and add the onions. Cook until light golden.

Process the celery, drain and add to the pan. Shred the carrots and cabbage and add to the frying pan. Sauté until softened. Add garlic, ginger, and bean sprouts and heat thoroughly. Add the scallions. Heat through.

Add the Tamari sauce, rice wine vinegar and shredded chicken. Mix well. Add half of the cornstarch mixture to thicken, mix and heat until the liquid thickens and bubbles. If too thick, add some water or chicken stock (leftover chicken soup) and tamari sauce. Taste and adjust seasonings. Turn off heat and let cool. 

Place an egg roll wrapper, oriented as a diamond, on a plate. Place a spoonful of the mixture in the center. Fold up the bottom corner, fold in the two sides, and continue to roll up the egg roll. Seal the end with a dab of the remaining cornstarch and water mixture.

Place on a cornstarch dusted plate, seam side down. Continue until all the wrappers are used. Heat a clean frying pan and add 1/4 inch of oil. Heat until shimmery. Add the egg rolls carefully, seam side down, and cook until golden and the egg rll easily releases. Turn and cook until golden on all sides.

Drain on paper towels and serve. Makes about 30 to 40 egg rolls. These freeze well.

Orange Asian Salad with Chicken (Meat)

Great for leftover chicken from chicken soup. (I freeze the chicken until I need it). This can be made the day before and chilled overnight. 

DRESSING:

1 Tbsp. canola oil

1 Tbsp. rice vinegar

1 Tbsp. Tamari, soy sauce or light soy sauce

1/2 to 1 tsp. toasted sesame oil

1/4 to 1/2 tsp. sugar

1/4 to 1/2 tsp. grated fresh ginger

2 Tbsp. freshly squeezed orange juice

1 Tbsp. syrup from orange segments

SALAD:

1 large can, 28 ounces, mandarin oranges, reserve syrup

1 Tbsp. syrup from the mandarin oranges

1/2 tsp. grated fresh ginger

Leftover chicken, approximately 3 to 4 ounces per person

3 to 4 cups baby lettuce leaves 

3 to 4 cups baby spinach leaves

Diced celery, about 2 to 4 stalks

1 bunch scallions, diced

1/4 head purple or green cabbage, shredded

2 pears, diced

OPTIONAL: Fresh or thawed edamame

OPTIONAL: Blanched broccoli florets

1 cup walnuts for garnish

Crispy Chinese noodles for garnish

Mix dressing ingredients in a jar or Tupperware-type container and shake well. Set aside.

Shred the chicken and toss with the orange syrup and ginger. Add the orange sements and toss lightly. Cover and refrigerate.

Toss the lettuces, spinach, cabbage, celery, pears, scallions and any optional ingredients together in a large salad bowl. 

Serve the salad and top with the chicken. Drizzle with the dressing. Garnish with walnuts and crispy noodles. Serves 4 to 8.

VARIATIONS: This is also delicious with leftover salmon, turkey, roast beef, or London broil.

Lo Mein Noodles with   Lots of Veggies (Pareve)

Make the day before the holiday and chill overnight. You can reheat a bit in the microwave, if you like. 

1 pound Udon noodles or spaghetti, lingune, or other noodle

2 Tbsp Avocado oil or Canola oil

3 arge garlic cloves, finely minced

2 to 3 carrots, peeled and julienned

2 stalks celery, thinly sliced

6 to 7 green onions, thinly sliced, white and green parts

1 red pepper, cut in quarters, then thinly sliced

1 small zucchini, julienned

1/4 to 1/3 cup water

SAUCE:

4 to 5 tsp. cornstarch

4 Tbsp. Tamari sauce or 2 Tbsp dark soy sauce and 2 Tbsp regular soy sauce

1 Tbsp. Mirin

1 to 2 tsp. sesame oil

1 tsp sugar

1/8 tsp freshly grated ginger

1/8 tsp. freshly grated garlic

GARNISH: Several scallions, thinly sliced on the diagonal. 

Mix the cornstarch with the tamari or soy sauce until smooth. Add the rest of the sauce ingredients and mix well. Set aside. 

Cook the noodles as directed. While they are cooking, Heat a Wok or skillet and add the oil. Add the onion and cook until very soft and stir for 30 seconds. lightly golden. Add the carrots and other veggies and cook for 3 minutes until softened.

Drain the noodles and add them to the wok or skillet. Mix well and add the sauce and 1/4 cup of water. Stir constantly until the water evaporates a bit and the noodles are well coated. You can chill these and serve cold.

Note: You can add any veggies to these that you like.

Easy Miso Soup (Pareve)

Miso Soup is a staple of the macrobiotic diet. It is delicious and healthful with no fat and very few calories. Make the day before and chill. Reheat and garnish with fresh scallions.

1 quart vegetable broth, or plain water 

1 onion, cut in half

5 thin slices fresh, peeled, ginger

2 large carrots, peeled and julienned

9 to 10 shitake or baby bella mushrooms, cleaned and sliced

1 bunch scallions, finely sliced

1 pkg Enoki mushrooms, root end discarded

2 to 3 Tbsp. yellow or red Miso

1/2 to 3/4 cup cubed firm tofu

OPTIONAL: Toasted sesame oil

Place the broth in a large saucepan. Add the ginger and the onion. Bring to a boil, covered. Reduce the heat to medium and simmer, partially covered, about 30 minutes.

Remove the ginger and onion and discard. Slice the mushrooms, add the carrots, mushrooms and half the scallions. Reduce the heat to low, add the miso, stir thoroughly to dissolve. Do not boil. Add the tofu and Enoki mushrooms. Heat through.

Ladle into bowls and garnish with remaining scallions. Serves 4 to 6.

Chinese Vegetable Soup (Pareve)

This is easily made a day or so before the holiday. It is light and perfect for the first food after a long fast. 

2 Tbsp. neutral oil (Avocado Canola)

1-inch piece fresh ginger, peeled and thinly sliced 

1 onion, half left whoe, hald half thinly sliced into half-moon pieces

1 to 2 tsp. Mushroom powder or Umami flavoring 

1/2 tsp. salt

1/2 tsp. white pepper

1 tsp. sugar

2 Tbsp. Tamari sauce

1 tsp. toasted sesame oil

3 to 5 cloves garlic, finely minced

I small head bok choy cabbage, sliced

2 to 3 carrots, thinly sliced on the diagonal

2 stalks celery, thinly sliced on the diagonal

1 small zucchini, thinly sliced, slices cut in half

1/2 cup snow pea pods, cut in half

1/2 can baby Asian corn on the cob, cut in half

1 small bunch broccoli, cut into small florets 

4 to 6 cups vegetable broth

1/2 block firm tofu, cut into 1/3-inch cubes

1 bunch green onions, thinly sliced

Heat the oil in a soup pot and add the ginger and the half onion, cut side down. Cook for 2 to 3 minutes over low heat. Add 1/2  cup water and cook another 3 to 4 minutes. Remove the ginger and the onion.

Add the mushroom or umami, salt, pepper and sugar and mix well for 30 seconds.

Add the tamari and sesame oil and therest of the veggies and stir for 30 seconds. Add the veggie broth and stir to mix the ingredients well.

Bring to a boil, reduce heat and simmer for 5 to 7 minutes.

Add the tofu and green onions and cook for another 3 minutes. Taste and adjust seasonings. Serve hot.