What to Eat During the Nine Days? Dr. Rina Garnout Presents the Complete Guide

The Nine Days are here. Five of them have passed, but four are still ahead. Since according to Jewish law, eating meat is forbidden during this time, it seems we've exhausted all options: emptied the dairy shelves at the store, ordered pizza trays, indulged in (non-dairy) hot dogs, and boosted sales for plant-based food companies. So what now? What do we eat in the coming days?

If you're in charge of a family, you know the challenge is even greater. "It's never easy to prepare a menu for a big, active family," says nutritionist Dr. Rina Garnout. "During the Nine Days, when meat and chicken are off the menu, it becomes harder. We need variety, something to suit each child's taste (who doesn’t have picky eaters at home?), and also consider nutrition. Kids can't just eat junk food all day; we need nutritious substitutes."

So what do you really do?

Dr. Garnout emphasizes the importance of awareness that during the Nine Days, there's sometimes an iron deficiency because iron usually comes from meat (chicken, beef, turkey, etc.). Therefore, it's advisable to consume two eggs a day and strive to eat fruits and vegetables with red or purple hues, such as black grapes and beets, which are rich in iron. Leafy green vegetables and some dried fruits also contain iron.

"Additionally," she says, "whenever you consume iron, ensure there's enough vitamin C in the body to absorb it. So try to eat tomatoes, bell peppers, etc., since there are no citrus fruits, which are the best source of vitamin C, in this season."

Breakfast: The Day's Energy

"Always eat breakfast; don't skip it," emphasizes Dr. Garnout. "During the Nine Days, breakfast becomes even more important as lunch might be less filling, and we need another hearty meal in the day."

What to eat for breakfast?

"For breakfast, it’s recommended to include whole grains of some kind (such as granola), a bit of protein (like boiled eggs), dairy products (cottage cheese, cheese), and whole-grain bread. If there's no time for a full meal, whole-grain crackers with cheese or hummus can also suffice."

(Photo: shutterstock)

If you have a few minutes to spare, Dr. Garnout suggests making a refreshing shake: "Take yogurt, add some milk and two tablespoons of almond butter, blend everything, and you get a particularly delicious shake. You can blend it with dates or bananas, and kids will love it."

Dr. Garnout reminds us: "A child who doesn’t eat breakfast will be hungry and will eat snacks and sweets. In contrast, children who eat breakfast will get the nutrition they need throughout the day, as well as vitamins and minerals. Studies show eating breakfast helps improve thinking and better daily performance. It even prevents obesity since you snack less during the day if you eat breakfast."

Snack Time: Stock Up on Fruits

Who doesn't know the craving for snacks during vacation time? Usually, the Nine Days involve more boredom and naturally, more hunger.

In such times, Dr. Garnout recommends giving kids almonds or nuts, or cut-up fruits. "You can regularly declare a 'fruit break' at ten or eleven in the morning so the kids won’t constantly hover around, asking for food," she suggests.

Additionally, if you have a few spare minutes, you can enhance the fruits by placing them on toothpicks or skewers, making them more attractive to kids.

(Photo: shutterstock)

Lunch: Put Some Thought Into It

"There's no doubt lunch is the day's biggest challenge," says Dr. Garnout, "since during the Nine Days, you can't prepare a main meat dish." However, the vegetarian world offers quite a good selection. "To receive all the required nutrients, ensure lunch includes both a main dish and a side," she explains, adding that it's advisable to avoid frying the foods in oil. If baking is possible instead of frying, that's best. If not, try to cook with olive oil and not over high heat. It's known that frying is very harmful to the body."

Main dish ideas:

Fish – Not all kids love fish, but Dr. Garnout recommends marinating fish beforehand in salt and lemon juice to remove the characteristic taste, making it more delicious. Recommended fish for kids are salmon, tilapia, and cod.

Soup – True, these are summer days, but a tasty soup is always welcome. Try different kinds like lentil soup, pea soup, vegetable soup, or any other soup your kids would enjoy.

Vegetarian Cholent – Prepare cholent with legumes, beans, etc., along with potatoes, cooked in a slow cooker all morning.

Tofu – Tofu, made from soy milk, which has gone through a process similar to cheese-making, can be a great substitute for chicken and meat. It can be flavored like chicken or meat and cooked over low heat; it can be sautéed or mixed into a vegetable salad.

Side ideas:

Sides for the main dish should include both vegetables and carbohydrates.

Vegetable options: Steamed vegetables, stir-fried vegetables, corn, peas, and carrots (preferably frozen, not canned), quiches, antipasti, sweet potato fries, and more.

Carbohydrate options: Whole rice, millet, quinoa, pasta (preferably made from durum wheat, which is healthier), baked potatoes.

Combination ideas: A Mujadara stew – whole rice with lentils and legumes, stuffed peppers with rice, dough made from whole wheat flour filled with something, and more inspired combinations.

Dr. Garnout also has a tip: "When kids come for lunch, it's good to have cut vegetables on the table. That way, when they're busy with the vegetables, we can calmly finish preparing lunch and serve it."

Afternoon: Healthy Snacks

Dr. Garnout recommends almonds, nuts, watermelon, and other summer fruits in the afternoon. She also suggests a recipe for a healthy snack that should always be available at home:

Healthy Chocolate Balls

Ingredients:

12 dates (preferably Medjool)

A cup of ground almonds

Half a cup of coconut + a third of a cup for coating

A third of a cup of coconut oil (can be replaced with milk)

A third of a cup of cocoa

Preparation:

Soak the dates in water for about an hour, remove the pits, and blend in a food processor with almond powder and coconut oil until smooth. Transfer to a bowl, form balls, roll in coconut, and freeze. These balls are very tasty and can be kept in the freezer for a month from the preparation day.

Dinner: Closing the Day

"In the afternoon, when we're already home with the kids, it’s a good idea to include them in preparing dinner," recommends Dr. Garnout. "Because children naturally like to eat what they themselves have prepared."

And what can you prepare with them?

"For dinner, I’d recommend fun items like bread slices topped with hummus or cheese and decorated with smiling faces (eyes from olives, nose from carrot, and mouth from bell pepper), veggie muffins, or potato or cheese pancakes. You can opt for simpler versions like pita with spreads such as tuna (up to twice a week), peanut butter, tahini, avocado, etc."