Whether or not you decide to fast during the Jewish holiday of Yom Kippur (if you do, be sure to read “Fasting during Yom Kippur”), you might want to indulge in the delicious traditional foods come sundown.

Yom Kippur, known as the Day of Atonement, is the most important holiday in the Jewish religion—even more important than Hanukkah. The "break-fast" meal typically includes kugel, blintzes, and bagels. Don't forget about coffee cakes and smoked fish!


Yes, you can eat bagels, but it's better to choose whole grain bagels instead of those made from processed and refined grains. Here's a good recipe:

• 1 1/2 cups warm water
• 2 packages yeast
• 1 pinch of sugar (to activate the yeast)
• 1 pinch of salt
• 3 1/2 cups whole-wheat flour
• 2 quarts water, to boil
• 1 egg white


  1. Put water and sugar in the bowl of mixer and let sugar dissolve. Add yeast and let it stand until frothy.
  2. Combine flours and salt, dump into mixer, and mix on low speed using dough hook (about 10 minutes). Place in greased bowl, cover, and let rise until doubled in size.
  3. Preheat the oven to 350 degrees Fahrenheit.
  4. Once dough doubles, punch it down, turn it out onto a floured surface and divide into 12 equal balls. Take each ball and punch a hole through its middle.
  5. Meanwhile, fill up a pot of water and put on the stove to boil.
  6. Return to bagels, cover them, and let rise (10 minutes).
  7. Carefully dunk bagels in boiling water. To do this, take the bagels four at a time and place them in the water (45 seconds each side). Remove and brush egg white onto tops of bagels.
  8. Put bagels in oven until golden brown (20 to 35 minutes).
  9. Let cool and serve!

Nutrition facts

One bagel has 123.1 calories, 25.8 grams total carbohydrates, and 4.3 grams of dietary fiber.


Kugel is a baked pudding or casserole most commonly made from egg noodles or potatoes. Check out this tasty recipe:

• 1 package (12 ounces) cholesterol-free wide noodles, cooked and drained
• 1/4 cup margarine, softened
• 3 eggs
• 1 1/2 cups reduced-fat cottage cheese
• 1 cup reduced-fat sour cream
• 1/2 cup dark raisins, optional
• 1/2 teaspoon ground cinnamon
• 1 can (20 ounces) crushed pineapple in juice, drained
• 5 1/2 teaspoons sugar substitute


  1. Preheat oven to 325 degrees Fahrenheit.
  2. Mix margarine and eggs in a large bowl until smooth. Blend in sour cream, pineapple, cottage cheese, raisins (if using), sugar substitute, and cinnamon. Stir in cooked noodles.
  3. Spoon mixture evenly into 13-inch by 9-inch baking dish sprayed with nonstick coating.
  4. Bake kugel, uncovered, in preheated oven, until heated through (about 45 to 50 minutes).
  5. Let cool slightly and cut into squares to serve.

Nutrition facts

When divided into 24 servings, one serving has 57.3 calories, 8 grams of total carbohydrates, and less than 1 gram of dietary fiber.


• 1 1/2 cups fat-free milk
• 3 eggs
• 2 tablespoons butter, melted
• 2/3 cup gluten-free all-purpose baking flour
• 1/2 teaspoon salt


• 1 cup (8 ounces) 2 percent cottage cheese
• 3 ounces reduced-fat cream cheese
• 2 tablespoons sugar
• 1/4 teaspoon almond extract
• 2 1/4 cups each fresh blueberries and raspberries
• Confectioner's sugar, optional


  1. In a small bowl, combine milk, eggs, and butter. Combine flour and salt, add milk mixture, and mix well. Cover and refrigerate for one hour.
  2. Coat an 8-inch nonstick skillet with cooking spray. Heat over medium heat. Stir crepe batter, pour 2 tablespoons into center of skillet. Lift and tilt pan until coated evenly.
  3. Cook until it appears dry, turn and cook 12 to 15 seconds longer. Remove to a wire rack. Repeat with remaining batter.
  4. When cool, stack crepes with waxed paper or paper towels in between.
  5. In a blender, cover and process cheeses until smooth. Add sugar and extract. Spread 1 tablespoonful onto each crepe. Fold opposite sides of crepe over filling, forming a bundle.
  6. Place seam-side down on a 15-inch by 10-inch baking pan coated with cooking spray. Bake uncovered at 350 degrees Fahrenheit for 10 to 12 minutes, or until heated through.
  7. Serve topped with berries.

Nutrition facts

A serving of two blintzes with one-half cup fruit has 180 calories, 22 grams total carbohydrates, and 4 grams of dietary fiber, not counting optional confectioner’s sugar.

For more diabetes-friendly recipes:

What to Eat: Diabetes Meal Plan
Slow-Cooker Favorites
Sugarless Sweets: Diabetic-Friendly Dessert Recipes