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60
FRIDAY, OCTOBER 6, 1989
Break The Fast With
Healthy, Tasty Foods
LESLYE MICHLIN BORDEN
Special to The Jewish News
0
ne of the hardest
menus to plan and
prepare for is the
meal served to break the Yom
Kippur fast. The need for all
the food to be ready when the
family arrives home from the
synagogue and for the meal to
be easily digestible pose uni-
que problems. Trying to limit
fat and cholesterol further
compounds this problem by
limiting the menu. Low-
cholesterol restrictions
remove such easy options as
lox, eggs and herring in sour
cream sauce, foods commonly
served for this meal.
Still, if you plan ahead and
follow some simple sugges-
tions provided below, you can
break your fast with a lovely
buffet meal that can be
prepared in advance and
meets the requirements of a
low-cholesterol diet. You can
serve easy:to-make deviled
eggs, for instance, stuffed
with "deviled" salmon. Don't
feel guilty about throwing
away the egg yolks. They each
contain 230-270 grams of
cholesterol, just about an
average person's daily allot-
ment. Use a tangy tomato
sauce flavored with oregano
and bay leaf instead of an egg-
or oil-rich mayonnaise. For
variety, prepare it with tuna.
If you love herring in sour
cream, you'll enjoy marinated
fish salad. It is an attractive
and delicious alternative,
which actually tastes better
when it is made ahead. If you
use a firm fleshed white fish
like halibut, you can serve
large chunks of fish in a
beautiful green, red and
yellow pepper marinade.
Round out th meal with len-
til salad vinaigrette. Lentils,
a valuable legume, provide
lots of fiber. They lend
themselves to all kinds of
flavorings, such as
vinaigrette. If you replace
some of the oil with water,
you will have an even lower
fat product. ,
No holiday meal is complete
without fruit. Prepare fresh
fruit compote, a dish which
benefits from being made
ahead. Mix several varieties
of apples, pears, plums and
throw in a few grapes for col-
or. , Voila! A fruit salad as
delicious to eat as it is
beautiful to look at.
For a grand finale, serve
slices of no-cholesterol date
bread. Use egg substitute in
place of eggs and limit the
amount of nuts you add to the
.
batter. Use a low-oil nut like
almonds to further reduce the
fat content in the recipe. Use
safflower oil instead of
shortening, margarine or
other vegetable oils as it has
the highest percentage of
polyunsaturates. The finished
product is so moist and rich
tasting no one will believe
that you used such healthy
ingredients.
This- menu has many
benefits. The dishes which
are easy to prepare improve
while waiting in the
refrigerator and are low in fat
and healthful. The foods are
light and easy to digest, eye
pleasing, satisfying and
festive. It may be difficult en-
couraging your family and
friends to eat slowly. Have a
happy holiday.
SALMON (OR TUNA)
DEVILED EGGS
10 eggs, hard boiled,
sliced in half
lengthwise
71/2 oz. can of salmon or
tuna (packed in
water), drained
1 8-oz can tomato sauce
1/2 tsp. oregano
1 bay leaf
2 tbsps. red wine
1 tbsp. Parmesan cheese
2 tbsps. chopped parsley
salt and pepper to taste
Discard the egg yolks from
the egg halves. In a small
saucepan combine tomato
sauce, oregano, bay leaf, wine
and cheese. Simmer a few
minutes to blend flavors.
Remove from heat.
In a small bowl, combine
the salmon or tuna with 6
tablespoons of the prepared
sauce and the remaining in-
gredients. Stuff the egg
whites with the mixture and
refrigerate until ready to
seve. Makes 20 appetizers.
MARINATED SEAFOOD
SALAD
11/2 lbs. fish filets (halibut
or any other firm
felshed white fish)
3 bell peppers (red, green
and yellow if
possible), chopped
coarsely
1 large onion, chopped
.