Fasting on Yom Kippur is one of the most widely-observed Jewish practices. Polls conducted in recent years have revealed that 73% of Israelis fast on Yom Kippur. Whether it is for religious reasons, or an affiliation with tradition and Jewish culture, this is a special day for Jews.

Many are planning what to eat before and after the fast to preserve their energy throughout the day and regain it when the the fast is over. Others, however, would like to be fasting but cannot for medical reasons. Those eating small amounts spread out over the course of the day face he question of what nutrient-dense foods to eat on Yom Kippur to give them energy to get through the day, one bite at a time. (A rabbi should be consulted for procedural details. I just have recipes.)

A friend of mine who needs to eat on Yom Kippur this year for medical reasons was looking for ideas for little things to eat. Suggestions included grapes, Cheerios, date halves, and squares of chocolate. Dates give her a stomachache. Squares of chocolate spike the blood sugar and then let it crash—and eating chocolate all day on a fast day just doesn’t feel right. Below are recipes for three types of nutrient-dense, no-bake energy bites, all without dates. These are basic recipes to which other types of seeds or nuts could be added. All of the energy bite recipes are full of fiber, protein, and fat. They are very lightly sweetened, with just a tablespoon of honey per recipe. Each energy bite is a tablespoon, 15 mL. If made with gluten free oats and maple syrup, agave nectar, or date syrup, they are both gluten free and vegan.

These delicious little bites are great for an energy boost before a fast, after a fast, or any time. Enjoy them in good health!

No-Bake Chocolate Sesame Energy Bites Recipe
Yield: 20 bites

Ingredients:

1 cup quick oats
1/2 cup sesame seeds
1/2 cup techina paste (טחינה גולמית-the base used to prepare the techina sauce)
1 tablespoon cocoa powder
1-2 tablespoons honey or other liquid sweetener

Directions:

1. Mix in a bowl.
2. Refrigerate for at least half an hour.
3. Press into a tablespoon to form balls.
4. Store in a covered container in the refrigerator or freezer.

No-Bake Chocolate Peanut Butter Energy Bites Recipe
Yield: 16 bites

Ingredients:

1.5 cups quick oats
1/2 cup peanut butter
1 tablespoon cocoa powder
1 tablespoon honey or other liquid sweetener

Directions:

1. Mix in a bowl.
2. Press into a tablespoon to form balls.
3. Store in a covered container in the refrigerator or freezer.

No-Bake Coconut Almond Energy Bites Recipe
Yield: 22-24 bites

Ingredients:

1 cup quick oats
1/2 cup ground almonds
1/2 cup shredded, unsweetened coconut
1/2 cup coconut oil
1 tablespoon honey or other liquid sweetener

Directions:

1. Mix in a bowl.
2. Refrigerate for at least half an hour.
3. Press into a tablespoon to form balls.
4. Store in a covered container in the refrigerator or freezer.