AUGUST 1, 2026 11:41
I received a message from our dear editor, Erica, confirming my article for this week. I had already planned it out in my head a couple of weeks ago, when she first told me that this issue would focus on health and longevity. I wrote back that I was knee-deep in the Girls Baking Camp, but not to worry – I was on it. I added that I was feeling so tired and so much older than I had the previous summer, when I last ran the camp. As soon as I sent it, I had to chuckle
There was something especially ironic about writing those words while working on an article about living more vibrantly, boosting our health, and eating for longevity. Here I am, forgetting what day it is and feeling completely wiped out after camp each afternoon. Perhaps I am the one who needs to start adding more of these healthy foods to my daily routine
The good news is that eating well does not have to mean searching for unusual superfoods or preparing complicated meals. Many of the everyday ingredients available all around us can offer valuable nutritional benefits when we use them thoughtfully
These recipes highlight familiar foods that can help support heart health, strong bones, muscle strength, energy, and overall well-being. From berries and chia seeds to carrots, beets, broccoli, sweet potatoes, dates, and walnuts, each dish offers a simple and delicious way to eat well and live better
Of course, while many of the ingredients in these recipes offer valuable nutritional benefits, what works well for one person may not work for another. We all have different health needs, dietary restrictions, and lifestyles, so choose the recipes and ingredients that work best for you
Years ago, my cousin Rifke lived with us for six months while she was studying here in Israel. I remember watching her soak chia seeds and then use them in beautiful, delicious breakfast smoothies that gave her energy and kept her feeling full for hours
Sometimes she soaked the seeds overnight, and other times for just 15 minutes before making her smoothie. I was always intrigued and would ask for a taste every now and then. I expected the chia seeds to make the smoothie gritty, but once soaked, they develop a soft, thick, jelly-like texture that blends in beautifully
Chia seeds add fiber and plant-based omega-3 fats, while blueberries and other berries bring fiber, vitamin C, and colorful plant compounds that are often linked with brain and heart health. Paired with banana and Greek yogurt, they turn this simple smoothie into a nourishing, refreshing, and satisfying breakfast
Yields 2 servings1 Tbsp. chia seeds¼ cup water2 cups frozen blueberries or assorted frozen berries1 ripe banana1 cup plain Greek yogurt¾-1 cup milk or non-dairy milk6-10 fresh mint leaves, optionalIce cubes, as desired
Combine the chia seeds and water in a small bowl. Let sit for at least 15 minutes, or cover and refrigerate overnight, until the mixture thickens
Place the soaked chia seeds, frozen berries, banana, Greek yogurt, and ¾ cup milk in a blender. Add the mint and ice, if using
Blend until smooth and creamy. Add more liquid as needed to reach your preferred consistency. Serve immediately
I am not usually a big fan of beets, but this salad was surprisingly delicious and refreshing. Because all the ingredients are shredded, the flavors blend together beautifully, and no single ingredient becomes overpowering. The fresh mint is what really brings it all to life, adding a bright, cooling note to this colorful and enjoyable salad
Carrots are rich in beta-carotene, which the body uses to make vitamin A, while beets provide fiber, folate, and naturally occurring nitrates that may help support healthy blood flow. Together, they make this salad as nourishing as it is vibrant
The orange, lemon, and ginger dressing keeps everything light and lively, making this a simple salad that is both healthy and delicious
Yields 4 servings1 cup peeled and shredded carrots1 cup peeled and shredded raw beets1 green apple, thinly sliced or shredded2 Tbsp. chopped fresh mint¼ cup slivered almonds
Dressing2 Tbsp. freshly squeezed orange juice2 tsp. freshly squeezed lemon juice2 tsp. extra-virgin olive oil½ tsp. finely grated fresh ginger¼ tsp. salt
Whisk together all the dressing ingredients
Place the carrots in a bowl, add about one-third of the dressing, and toss to coat. Transfer them to one side of a shallow serving bowl
Add the beets to the same mixing bowl, pour over another third of the dressing, and toss well. Arrange them beside the carrots
Add the apple to the serving bowl, drizzle with the remaining dressing, and top with the mint and slivered almonds
Toss everything together just before serving, or leave the ingredients arranged separately for a colorful presentation
Sometimes the same ingredients can taste completely different depending on how they are seasoned. Here, I use cinnamon to add a subtle sweetness and warmth to the chicken and vegetables. Ceylon cinnamon, sometimes called “true cinnamon,” has a more delicate flavor, but whatever cinnamon you have on hand will work beautifully. Cinnamon contains beneficial plant compounds, although I love it most for how it adds so much flavor without needing a heavy sauce
Sweet potatoes and broccoli work wonderfully together. Sweet potatoes provide fiber and beta-carotene, which the body converts into vitamin A, while broccoli adds fiber and vitamin C
The boneless, skinless chicken brings lean protein to the pan, turning the vegetables into a complete and hearty meal. Protein becomes especially important as we age because it helps support and maintain muscle strength
Yields 4 servings2 large sweet potatoes, peeled and chopped into small chunks600 gr. broccoli florets4 boneless, skinless chicken cutlets or pargiot2 Tbsp. olive oil1-1½ tsp. kosher salt¼ tsp. ground black pepper1 tsp. ground cinnamon1 Tbsp. honey1 Tbsp. raw techina
Preheat the oven to 200°C/400°F. Line a large baking sheet with baking paper
Place the sweet potatoes and broccoli on the prepared baking sheet
In a small bowl, mix together the olive oil, salt, black pepper, cinnamon, honey, and techina
Pour half of the mixture over the vegetables and toss well to coat. Bake uncovered for 20 minutes
Brush the remaining mixture over the chicken and keep refrigerated while the vegetables bake
After 20 minutes, move the vegetables to both sides of the pan, leaving space in the center. Place the chicken in the center of the baking sheet
Lower the oven temperature to 190°C/375°F and bake for another 25-30 minutes, or until the chicken is cooked through and the vegetables are tender
I think it was about two years ago that the frozen date, banana, and peanut butter craze went viral, and I completely understand why. It is a delicious treat that takes only minutes to prepare, uses simple ingredients, and needs no added sugar
The dates and bananas provide natural sweetness, fiber, and potassium, while the peanut butter adds protein and satisfying healthy fats. Walnuts bring extra crunch and beneficial fats, and yes, even dark chocolate has something to offer, thanks to the plant compounds found in cocoa
What I especially love is that you can decide exactly how much chocolate to use. Cover the top with a thin layer for a richer treat, or add just a few drizzles to give it that little chocolate lift. Either way, this frozen bark is easy, satisfying, and absolutely delicious
Yields 1 – 9×13” pan10 pitted Medjool dates¼-¹⁄³ cup natural creamy or chunky peanut butter2-3 ripe bananas150 gr. dark chocolate1 tsp. coconut oilTopping:Chopped walnutsFlaky sea salt
Line a baking sheet or flat tray with baking paper
Open the dates and arrange them close together, cut-side up, to form a single layer. Press them flat with your hands or gently roll over them with a rolling pin to create a thin, even base
Stir the natural peanut butter well before using, then spread it evenly over the flattened pitted dates. Either creamy or chunky peanut butter will work
Slice the bananas into very thin rounds and arrange them in a single layer over the peanut butter
Melt the dark chocolate with the coconut oil, stirring until smooth. Drizzle the chocolate over the bananas, using as much or as little as you like
Sprinkle with chopped walnuts and a little flaky sea salt
Freeze until firm, then cut or break into pieces. Store in the freezer until ready to serve
WE HAVE a Torah commandment to care for our health, and I am deeply grateful that we are living in a time when people are living longer, and we have so much knowledge about the foods and habits that can help us stay well. It is not always easy to put everything into practice, but even becoming more aware and adding a few nourishing foods to our routines can make a meaningful difference over time
For me, healthy living also includes walking through the cobblestone streets of Jerusalem. The traffic, construction, and constant growth can sometimes test our patience, but they are also a powerful testament to prophecies spoken more than 2,000 years ago
Jerusalem is alive, growing, and filled with people of every age. Our redemption feels so close, and I know we all want to be healthy and strong when the time comes for us to celebrate together as one
Wishing you all a healthy, vibrant, and delicious rest of the summer
The writer is a kitchen coach who teaches women how to meal plan and cook, so they get dinner on the table and prepare for Shabbat and chag on time. Learn more about one-on-one coaching and workshops
