So when I was cooking for Shabbat I had to make sure that I prepared something special for Seudat Shlishit the last meal of Shabbat. I needed something that would be good pre-fast food. The experts say that carbohydrates are best, and I discovered during recent fasts that oatmeal was a great pre-fast food. The problem is that it isn't an easy Shabbat food. So I decided to try a version of Majadara, which combines rice and lentils. I bought brown lentils and brown basmati rice. To that I added, onion, mushroom and oil.
Once they were slowly cooking I added more than double the volume of boiling water. It was cooked covered, of course. I also served a version of my baked vegetables and salmon, plus some salad.
And we drank lots of water. Gd willing we'll do fine over the fast.
For breaking the fast, I plan on making my original vegetable, or easy vegetable soup, like I usually do.