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Meal Planning for the Nine Days by Cindy Weinberger, MS RD CDN
Health & F tness Meal Guidance for the Nine Days
By Cindy Weinberger MS, RD, CDN
The Nine Days are a fateful time for the Jews. Dangerous things have happened during those days throughout our history and therefore we stay away from various activities. One of those restrictions is eating meat (other than on Shabbos and with some loopholes). Planning a menu for an entire week of dairy is a tough task and even tougher when trying to eat healthy. Most dairy meals tend to be heavier in calories than meat meals. Below are some ideas of healthy options for the Nine Days.
Eggs are a great vegetarian meal for any day. They are so healthy and so versatile that you can’t possibly get sick of them. Plus, they’re easy and require very little prep time, too.
For the past 40 years, Americans were wary of eating eggs due to its cholesterol content. However, the newest version of the Dietary Guidelines for Americans contained a striking change: it dropped a restriction on dietary cholesterol. Experts now believe that eating cholesterol-containing foods may not significantly affect cholesterol levels or increase their risk of heart disease. According to federal guidelines, eggs are now grouped with lean meats, poultry, seafood, legumes, and nuts as a healthy source of protein. In fact, the American Heart Association recommends eating eggs, poultry or meat eight to nine times a week, or one egg or two egg whites in a single serving. Either way, Nine Days or not, you should be consuming eggs daily as part of a healthy diet.
Get creative with your eggs, and have fun. Hardboiled eggs can be prepared in advance and easily taken along to work. When eating a meal at home, you can whip up scrambled eggs, omelets, sunny side up, soft boiled eggs, poached eggs, egg salad, deviled eggs, or shakshuka. Each of these choices offers variety, too. You can add vegetables and/or cheese to your omelets and cheese and/or onions to your scrambled eggs, too. Have a slice of whole grain toast with your eggs and a side salad, or any cut up vegetables or avocado to enjoy with your eggs. There are so many yummy ways to make eggs and different side dishes to go along with them, which makes eggs a great meal for the Nine Days.
Another extremely healthy and popular meal for the Nine Days is fish. Fish is one of the healthiest proteins out there. Fish is a great choice for any meal, any day of the year. The 20152020 Dietary Guidelines for Americans recommends that adults consume at least 8 ounces of seafood per week. Oily fish, in particular, such as wild salmon, albacore tuna, mackerel, herring and farmed trout are great catches with DHA to offer. One serving of fish offers plenty of protein, is low in calories, and fat and is rich in omega-3 fatty acids. Omega-3 fatty acids are anti-inflammatory agents that help protect the blood vessels and arteries, thus promoting heart health. Fish is also shown to boost brain health, fight heart disease and have many other great benefits.
There are many different types of fish out there – each with different textures, flavors, and health benefits. Every type of fish is healthy and beneficial. Salmon is a very popular choice and is one of the best sources of omega-3 fatty acids. Omega-3 fatty acids are anti-inflammatory agents that help protect the blood vessels and arteries. Salmon is also one of the healthiest protein sources one can eat and is low in calories. Salmon can be eaten raw as sushi, cooked, grilled, baked, poached, boiled, eaten in a salad, and even made into salmon patties! Other great fish options include trout, carp, sea bass, flounder, tilapia, bronzini, and red snapper. Prepare your fish in any way shape or form and enjoy it with a whole grain starch such as brown rice, quinoa, or even a baked sweet potato, with some veggies on the side. Voila! A healthy, delicious, and nutritious meal. While we’re on the topic of fish, sushi is another great option for the Nine Days. Choose a brown rice roll for optimal nutrition.
One of my favorite meals for the Nine
Days is a veggie burger. Nowadays, there are so many options on the market –Morning Star, Dr. Praegers, Gardein, and Beyond Burger, to name a few. If you are feeling adventurous, you can even make your own veggie burger. Veggie burgers are an excellent vegetarian source of protein. When eaten in a salad or served with a whole wheat bun and baked sweet potatoes fries, you get yourself a scrumptious and healthy meal.
If you don’t love the veggie burger option, but like the idea of a vegetarian burger, try quinoa patties. Quinoa is loaded with protein. One cup of cooked quinoa contains roughly 8 grams of protein and 5 grams of fiber. It has more protein than any other whole grain so will keep you fuller for longer than pasta or rice. The type of protein is ideal, too. Quinoa is considered a complete protein, meaning it contain all nine essential amino acids, making it a great protein choice for vegetarians. Not many plant foods are complete proteins, yet quinoa is one of them. Another benefit of the high protein content is that protein increases one’s metabolism and reduces your appetite by filling you up, making you eat less calories overall, thus aiding in weight loss. Not only is quinoa packed with protein, it’s full of fiber, too. Fiber is essential in regulating digestion, lowering cholesterol levels, and keeping one satiated. The high fiber and protein combination keeps one fuller for longer, making quinoa a great choice anyone trying to manage his/her weight. ple (especially women) don’t get enough iron. Iron helps carry oxygen around the blood and helps us feel energized. Eating quinoa will help you reach your recommended daily amount.
Quinoa doesn’t need to be eaten as a patty, you can enjoy it during the Nine
Days (and any day) in a variety of ways. Quinoa cooks like rice: 1 cup of quinoa to 2 cups of rice. Unlike rice, quinoa can be eaten hot or cold. Quinoa can be eaten instead of rice as a hot side dish (simply add olive oil, salt, and pepper). You can even add in shredded carrots, diced peppers, onions, or just about anything to give it more flavor. Quinoa also tastes delicious when served room
Other nutrients found in quinoa in high concentration include potassium, riboflavin, vitamin B6, niacin and thiamin. It’s also a good source of magnesium, copper, zinc, and manganese. Manganese is essential for development and metabolism. This element is also vital for the proper functioning of many enzymes. Iron is another nutrient found in high quantities in quinoa. Many peotemperature in a salad. It can be thrown into a vegetable salad as an added protein or used as a base in a salad, giving it the term, “quinoa salad.” You will find quinoa on almost every restaurant menu. Quinoa bowls have also become popular. That means throwing anything a in a bowl on top of quinoa and making a delicious hearty meal. Find your favorite quinoa dishes and eat it any way which works for you. I guarantee you will enjoy it!
These are just a few healthy ideas to prepare other than the traditional pizza and pasta during the Nine Days. It’s only week, we can get through it, and then get back to our regular menu routine.
For other ideas and tips, email CindyWeinberger1@gmail.com. Have a healthy and safe Nine Days, followed by an easy and meaningful fast.
Cindy Weinberger MS, RD, CDN, is a Master’s level Registered Dietitian and Certified Dietitian-Nutritionist. She graduated CUNY Brooklyn College receiving a Bachelor’s in Science and Master’s degree in Nutrition and Food Sciences. She is currently a private nutritionist. She can be reached at CindyWeinberger1@gmail.com or 917-623-6237.
