Did you know that watermelon is 92% water? (For comparison, an apple is 84% water and a cucumber is 96% water!) As Yom Kippur falls this time of year, watermelon is also one of the most effective foods at keeping you hydrated so you can fast well.
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ACTIVE PREP TIME: 15 MIN
PASSIVE PREP TIME: 10-12 HRS TO DEHYDRATE (OR 1 HR IN THE OVEN)
One of the goals of Consciously Kosher is to encourage consumption of whole foods with minimal processing.
However, for families with school-aged kids, finding snacks that are both nutritious and appealing can be challenging. Store-bought snacks tend to be highly-refined, ultra-processed foods with little nutritional value. These include potato chips, corn chips, crackers and pretzels.
In my experience with my own kids, I have found the perfect snack to be kale chips. When prepared correctly, they retain crunch, burst with flavor and possess an addictiveness that renders my kids capable of downing an entire head of kale in a 10-minute sitting. A side benefit is that my 6-year-old seems to think that kale chips make his nightmares go away!
These are some of the benefits of kale chips:
They energize you. Kale chips won’t give you a stomach ache or make you lethargic from eating too many, unlike conventional chips made from potatoes or corn.
They provide incredible nutrition. They are not made from empty, refined carbs and rancid oils high in omega-6 fatty acids.
They taste great. The nutritional yeast provides a cheesy flavor that kids love, while the tamari sauce and miso paste contribute the familiarity of saltiness.
They are functional. You can safely indulge in an entire bowl of chips while you bing-watch Shtisel on Netflix!
You could purchase store-bought kale chips. Whole Foods, Erewhon, Cooportunity and Costco all sell them. Even Trader Joe’s has gotten in on the action. They’re a fine option – but they are very expensive and there is not much in the package. Brands include:
Alive & Radiant $5.13 for 2.2 ounces ($2.33/ounce)
Brad’s Raw Crunchy Kale $4.99 for 2 ounces ($2.00/ounce)
Made in Nature $5.99 for 2.2 ounces ($3.00/ounce)
Rhythm Superfoods $4.50 for 2 ounces ($1.25/ounce)
Trader Joe’s $3.99 for 2 ounces ($2.00/ounce)
On the other hand, you can sometimes find raw, organic kale at Ralph’s for $0.99 per head, or buy it super-fresh at Underwood Farms for $1.75 per head at several L.A.-area farmer’s markets. Sprouts Market also carries it for a similarly low price. With the addition of a few common ingredients, you can make your own kale chips.
Kale was first cultivated in the Mediterranean during Roman times. It was a staple food in Europe for about 1,500 years.
Nutritionally, kale 🥬 is an exceptional source of vitamin K, vitamin C, vitamin A, manganese and copper. It contains ample amounts of potassium and magnesium. It also has the highest levels of the carotenoid lutein of any plant. Lutein plays an important supportive role in protecting the eye from damage by light or oxygen. In summary: it’s pretty good for you.
Eating kale confers a variety of health benefits:
DETOXIFICATION Kale, along with other cruciferous vegetables, plays a supporting role in the body’s detoxification system from both environmental and food-related toxins.
LOWER LDL CHOLESTEROL Regularly consuming kale may lead to lower LDL cholesterol levels while raising HDL levels.
ANTI-INFLAMMATORY PROPERTIES Kale’s unique set of nutrients contributes to relieving oxidative and inflammatory stress. Kale is a concentrated source of antioxidants (carotenoids and flavonoids) and anti-inflammatory (Omega-3/ALA, vitamin K) nutrients.
There are three main types of kale, all of which are easily encountered at a good grocery store:
Flat, wide-leafed kale
Dark, lacinato kale (including “dinosaur” kale)
Curly leafed kale
As Kale is very fragile and its nutrients can be lost easily, proper cooking and preparation are essential. To maximize nutrient retention, minimize exposure to heat, cooking time and contact with cooking liquids. Dehydrating them at low temperatures is the best solution.
Homemade kale chips may be made with as few as three or four ingredients: kale, sea salt, olive oil and nutritional yeast is a basic recipe. This recipe is a variation with more flavors and a whole lotta crunch.
Wash your kale very well. I recommend soaking or dunking the kale in a bowl of lukewarm water to remove dirt and small bugs, shaking it off and then dabbing it dry with a dish towel.
De-stem the kale and place into a large bowl. The easiest way to do this quickly and efficiently: hold the stem in one hand and pull up from the bottom with the other, tearing off the leaves. Discard the stems (or save them for soup stock).
In a cereal-sized bowl, combine all the other ingredients. Mix well.
Pour the mixture into the large bowl with the kale. Use your hands to massage the kale lightly, taking care not to break the leaves.
Place the kale onto dehydrator racks. Two heads of kale typically takes up at least four racks in my Excalibur dehydrator (or two large racks in an oven). Dehydrate at 118°F for 10-12 hours so the kale remains raw.
DEHYDRATOR USERS When dehydrating, keep in mind that as the water is removed, the flavors will concentrate. Therefore, go easy on the cayenne and the Tamari sauce until you get the hang of the process.
OVEN USERS If you do not own a dehydrator (and I highly recommend getting one!), you can bake the chips in the oven at the lowest temperature setting. One hour should suffice at 185-200°F. Just be sure to turn them over once or twice.
2 heads kale
¼ cup chopped red onion
6 Tbsp olive oil
1 Tbsp apple cider vinegar
½ cup nutritional yeast
1½ Tbsp low-sodium Tamari sauce
½ tsp miso paste
⅛ tsp garlic powder
A pinch cayenne pepper (or more, to taste)
Kale chips are an incredibly nutritious and appealing snack to make for kids. They will enjoy the crunch and the taste without the refined ingredients of store-bought potato chips and other ultra-processed snack foods. And the fresh, whole-food ingredients are surprisingly affordable.
So much of the food that we eat, whether for convenience or out of habit, is not really food; it is food-like substances packed with ingredients. But, according to Jamie Oliver, real food is different:
“Real food doesn’t have ingredients. Real food *is* ingredients.”
Processed food comes in packages with long lists of ingredients, many of which are difficult to pronounce. Real food doesn’t come with ingredients lists.
Processed food is made in a factory and typically has a branded story attached to it. Real food grows in the ground and looks like vegetables, fruits, nuts, seeds and grasses (grains).
Processed food tells a story. Real food *is* the story.
I was inspired by a TED Talk that I watched some time ago with Jamie Oliver, which featured a clip of him in a West Virginia school, asking if the first graders in the class recognized specific fruits and vegetables. The kids knew tomato ketchup but not tomatoes. Although parts of this episode were almost certainly staged and edited for the cameras, it nevertheless highlights a very real lack of education and knowledge in our culture, both in the kosher world and mainstream society, when it comes to fresh food. Whether out of convenience, lack of time or lack of education, this is a problem.
When kids identify most strongly with food that comes out of a branded package, they are going to make whatever the food companies tell them to eat. They will never cook for themselves.
The next time you take your kids to the local market, have them read the ingredients of their favorite packaged foods. It’s an excellent habit to establish at a young age. See how many ingredients they can recognize or pronounce. Start a conversation around how and where that product is made and how those ingredients function in the food. I’ve done this with my kids.
Then take them to the produce and fruit aisle. Have them describe how their favorite fruit or vegetable comes into being, what “ingredients” go into “making” it and the color, taste and texture it has when it is ready to eat. My kids will grab the nearest carrot, pepper or apple.
And then those fresh foods become the “raw material” ingredients for an infinite variety of delicious, freshly-cooked dishes.
It’s almost as if making your own food has now become an act of subversion!
Grapes on a grapevine in Tzfat, Israel (2004).
It often takes a visit to a foreign country to seek to understand the daily routines we inhabit, the choices we make and the outcomes that we take for granted.
In our daily hustle and bustle, in our quest to become efficient, organized and timely, we neglect aspects of our lives to which we have become habituated, desensitized and detached. The specific area to which I refer is meals, where detachment is a part daily life.
For instance, when you stand to recite that Friday night blessing over the wine –
“Blessed are You, L-rd our G‑d, King of the universe, Who creates the fruit of the vine.”
– are you mindful of what you are drinking? Have you thought about the farm where the grapes were planted, grown, nourished, harvested, prepared and bottled; the quality of the soil and the type of irrigation used; the identity of the sommeliers who have overseen the cultivars that we take for granted as brand-name wines? Have you thought about what the “fruit of the vine” actually looks like?
When you purchased that bottle from your local market, you probably had no idea where it came from. And, beyond checking that you recognized the brand name or the grape varietal, you probably never cared. Western culture is obsessed with turning everything into a brand name. Wine and grape juice are not immune from this game of convenience.
But behind every wine brand is a vineyard with juicy, ripe grapes.
I visited Israel in August for my best friend’s wedding. Afterward, while traveling in the northern region of the country, I visited two organic farms and a hydroponics greenhouse. One crop I saw a lot of was grapevines.
The Amphorae Winery in the Carmel Valley, Israel
At the base of the Carmel ridge in the Makura Farm is the Amphorae Winery, often cited as the most beautiful winery in Israel and visually reminiscent of Bordeaux or Tuscany.
The Amphorae Winery in the Carmel Valley, Israel
I experienced a sense of wonder in exploring these vineyards: the famous and familiar names of the grape varietals juxtaposed against the unfamiliar vines themselves. It’s rather remarkable to walk a vineyard and recognize the names – Cabernet Sauvignon, Sauvignon Blanc, Chardonnay, Merlot, Cabernet Franc, Shiraz and Petit Verdot – while seeing the actual grapes and the shapes of their leaves for the very first time. I got to place a visual on the plant-based origin of the wines that I’d been drinking for decades. I realized for the first time that these were more than just brand names or regions printed on a bottle. Unless you are knowledgeable about wines, it’s just not something that naturally springs to mind.
And now, when saying the blessing over the wine, I can visualize those grapevines blowing in the warm coastal breeze, the shape, texture, color and flavor of the grapes, the gently rolling hillsides that channel Tuscany.
* For the purposes of this blog, Amphorae Winery is unfortunately not certified kosher; hence I was unable to taste the wine. However, the agricultural aspect of this organic farm was undeniably top-notch.
ACTIVE PREP TIME: 5 MIN
It’s almost autumn and grapes are in season again!
Drinking fresh grape juice on Shabbat is absolutely divine. I load up on the grapes starting in the late summer/early autumn when they come into season and make tons of juice. Then I freeze it in 16-ounce jars. I’ve found that drinking a cup of homemade juice is so much more pleasurable than consuming the treacly store-bought grape juice. In addition to high amounts of sugar (34g/8 oz.), the conventional Kedem grape juice contains sulfites, which I can’t tolerate. But even the organic (and sulfite-free) Kedem (35g/8 oz.) and Lakewood (36g/8 oz.) juices are intolerably sweet, although we always have a bottle or two on hand as a backup.
I switched over to homemade grape juice about two years ago. It’s tough to go back. And, like making your own Shabbat challah, it adds a lovely personal touch to the Shabbat meals that the kids look forward to each week. In contrast to the never-changing flavor of Kedem or Lakewood, making your own juice means that each batch has a slightly different flavor profile: some are more tangy, some are milder. Some are sweeter, some are lighter. You choose the grapes that you like best. Oftentimes, I let my kids decide which grapes they want in their juice.
Grape juice, when fresh, unsweetened and unfiltered, is incredibly nutritious: it contains high amounts of antioxidant compounds resveratrol and flavonoids, as well as providing dietary fiber via the seeds and the skin. Typically, the darker the grape, the more antioxidants are present. These factors contribute to maintaining healthy blood pressure and reducing LDL (“bad”) cholesterol. Grape juice is also a good source of vitamins B6, C and thiamin, in addition to manganese and potassium.
However, these same benefits are not conferred by store-bought grape juice. The grapes in that juice are mostly pulp, and have been filtered, with skin and seeds removed. Similarly, eating grapes is not the same as crushing them into grape juice. On the other hand, the high-speed blending process of making your own juice pulverizes the skin and crushes the seeds, releasing the flavonoids that are otherwise less likely to get properly metabolized.
Homemade grape juice is shockingly easy to make. It requires just three ingredients: grapes, citrus and water.
First, procure a good source of fresh grapes. The grapes should preferably be organic, the redder the better, with seeds, skins and even small pieces of stem. The variety doesn’t matter. I’ve used Concord, Thomcord (a hybrid of Thompson seedless and seeded Concord), Scarlet Royal, Autumn Royal, Thompson and Flame.
Wash about 1.5 pounds of grapes well in a glass bowl to remove all the dirt, then add the grapes to a 64-ounce high-speed blender container.
Toss in a Meyer lemon (preferably organic, because you will use some rind). This adds flavor and retards oxidation. Rinse the lemon well, then cut a 1/8-inch-thick slice and toss (rind and all) into the blender with the grapes.
Throw 1.5 cups of filtered water into the blender. The water dilutes the grapes so they aren’t so shockingly sweet. The water also makes the juice go a lot further.
Run the blender on high for 45-60 seconds.
Homemade grape juice requires just three ingredients:
1.5 pounds grapes (washed well)
A slice of Meyer lemon (with rind)
1.5 cups filtered water
Homemade grape juice is a guilty pleasure. Your family will love it. It will taste delicious, refreshing and fruity. And the blessing before the wine on Friday night and Saturday afternoon – “Blessed are You, L-rd our G‑d, King of the universe, Who creates the fruit of the vine” – will be more meaningful.
Have you ever made your own grape juice at home? What's your favorite grape juice blend?
Revised on September 17, 2020
I love discovering new vegetables.
For the botanically-minded, summer camping trips in the forest are auspicious opportunities for discovery – if you are paying attention. My family and I were walking down a one-lane road in Sequoia National Park in July when I encountered this beautiful-looking flower. I had no idea what it was but it resembled a giant dandelion.
As it turns out, this is the flower of a root vegetable called salsify. It is very common to find it growing wild all over North America and Europe. Hard to believe, but it was once a wildly popular vegetable. Salsify is a very hardy plant, requiring little water and thriving in poor soil. Its outer husk resembles the color and texture of cassava root, while the inside looks like a yellow carrot or a parsnip.
Salsify can be used as a replacement for starchy vegetables like potatoes – and it’s much more nutritious. With significant amounts of iron, potassium, calcium, magnesium and manganese, as well as vitamin C and lots of fiber, it is truly a superfood.
I have yet to find salsify in a supermarket or at a Farmer's Market vendor, and I am on a mission to seek out and taste it. For now, I will settle for the memory of that beautiful dandelion-like wisp of a flower.
Did you know?
Part of the mint family (along with oregano, thyme, basil, and lavender, rosemary is native to the Mediterranean but grows all over the world. On my August trip to Israel, we found it growing wild by the sides of many roads. My most robust reference point, though, is the enormous and overgrown rosemary bush in my parents garden. It is a fragrant wonderland, appreciated on a botanical, culinary and medicinal level.
Rosemary is simple to add to your diet: it goes well in homemade bread, crackers, pasta sauce, fish and meat. It tastes delicious roasted with root vegetables such as kohlrabi, sweet potatoes, carrots and parsnips.
Sample ingredients list from Simple Mills almond flour crackers.
It can also be used as a preservative and an antioxidant, in the form of rosemary extract, due to the presence of polyphenol substances. You will often see this nowadays at the bottom of the ingredients list on artisan health food brands (see photo at right, from Simple Mills almond flour crackers).
Medicinally, rosemary has been used since ancient times to relieve muscle pain, improve memory and boost the immune and circulatory system, among other healing benefits. It is the memory-strengthening effect that I find intriguing:
“There’s rosemary, that’s for remembrance; pray, love, remember.”
This quote was famously uttered in Shakespeare’s “Hamlet” by a psychologically unbalanced Ophelia upon her father’s death, as she hands out herbs known to ease emotional pain. In the literature of pre-Industrial Revolution England, rosemary was often tied to references to memory, particularly past loves lost.
And there are recent scientific studies suggesting that infusions of rosemary essential oil herb “stimulates memory and may preserve some cognitive function” (quoted from Wisegeek). It is also a very pungent herb that clings to clothing and hence indirectly triggers memories tied to whatever experience occurred while around rosemary.
I’m not implying that rosemary will cure short-term memory issues. More scientific studies are needed to support the anecdotal outcomes. But I continue to be fascinated by the potential medicinal benefits of herbs like rosemary, not to mention its culinary and botanical significance.
“Where basil grows, no evil goes.”
There’s an old adage that “Where basil grows, no evil goes.” While just a piece of folklore, there is some truth to this: Basil was once considered to repel witches and evil spirits and to bring good luck.
But it has a more practical usage nowadays: as an insect repellant.
I was on a camping trip in July and got bitten up with about 20 mosquito bites. After the trip, I discovered that the volatile oils from basil 🌿 are very effective at repelling mosquitos. Basil contains four natural volatile compounds that mess with a mosquito’s ability to detect its target. Specifically, lime basil and holy basil are the varieties that most strongly repel mosquitoes. The most basic ways to use fresh basil to ward away pests are to rub it on your skin and clothing, crush it or burn the leaves.
So next time you go camping – maybe even on Labor Day Weekend as the summer winds down – take a basil plant with you, crush the leaves and rub onto your skin before going to sleep in your tent.
Earlier in August, I traveled to Israel for a friend’s wedding. After the wedding, I got to spend a lot of time exploring the culinary and agricultural landscape in Jerusalem and in the North. I was astounded by the amount of fresh herbs and spices all over the country. I even spent two hours in Machaneh Yehudah, the famous “shuk”, talking to vendors, experiencing the scintillating aromas and taking tons of photos.
Basil is one of the most commonly used herbs in the entire world. It is also my favorite herb and I’ve enjoyed it in salads, as a main ingredient in pesto and in homemade marinara sauces. Nutritionally, basil is very high in manganese and vitamin K and also contains ample amounts of copper, vitamin A and vitamin C.
I’ve discovered, though, that its culinary uses are just the tip of the iceberg.
The flavonoids present in basil protect cells from radiation and oxygen-based damage. It is also used as both an anti-bacterial and anti-inflammatory agent, due to its volatile oils. The volatile oils acts as a food preservative, while the eugenol component of its volatile oils provides anti-inflammatory effects, which are mimicked by aspirin and ibuprofen.
But here’s the kicker:
Since ancient times, it’s been used as a natural remedy for congested sinuses, a particularly pervasive problem this time of year in Los Angeles. It’s also a natural expectorant, which means that it also increases airway secretions that relieve coughing. And it may help with memory and concentration. Who knew that basil packed such a powerful punch?
How have you used basil in your own home?
Machaneh Yehudah market in Jerusalem, israel
I’ve always known that food tastes better when it is seasoned properly. But have you ever wondered about the difference between herbs and spices?
One of my favorite places to visit in my neighborhood is the herb garden at the Beverly Hills Hotel. From what I can determine, it’s close to a hundred years old and is still used by the chefs to season their culinary creations.
If you want super-fresh spices, and you just happen to be in Israel – like I was in August 2019 – a fabulous place to visit is the Machaneh Yehudah market in Jerusalem. The variety is outstanding and the aromas are delectable.
In his seminal ode to domestic life, “At Home: A Short History of Private Life”, author Bill Bryson offers a chapter about the European spice trade. He clarifies a topic that I had never really considered until this summer, despite my visits to the Beverly Hills Hotel or my love of seasoned food:
“The difference between herbs and spices is that herbs come from the leafy part of plants and spices from the wood, seed, fruit or other non-leafy part.”
The Old Farmer’s Almanac provides a bit more detail:
“An herb is the green, leafy part of the plant. A spice can come from the root, stem, seed, fruit, flower or bark of the tree or plant. And a plant can be host to both an herb and spice at the same time like cilantro and coriander. Cilantro is the aromatic leaf of the plant, Coriandrum sativum, while coriander is the seed that comes from that same plant.”
indian cinnamon sticks, machaneh yehudah market in jerusalem, israel
The basic use of both herbs and spices is to incorporate into dishes to add flavor, aroma, texture, color and nutrients. However, they are also used for food preservation and to retard spoilage. Additional functions include use as medicinal and healing agents for their antimicrobial, antioxidant, antiviral, anti-fungal and anti-inflammatory properties. Rosemary, turmeric, basil, cumin, cloves, oregano, pimento pepper, black pepper, thyme, marjoram, ginger, fennel and many others are utilized beyond their culinary function.
SHrubby jerusalem sage in makura farm, carmel valley, israel
It really is worth taking the time to understand the extent of how herbs and spices may be used to enhance our lives. Thus, the focus of the next few posts will be on herbs and spices.
To maximize their benefits when shopping for them, these are my recommendations:
Always opt for whole, not ground-up. They will retain their potency for much longer than herbs (which go stale) and ground-up spices (which go rancid). The grinding process exposes more surface area to the air and releases the volatile oils that give the spices their potency. They will go rancid more quickly. A coffee grinder is a good way to grind spices when you require them.
In order to take advantage of the medicinal benefits, try to purchase non-irradiated spices. Just as packaged foods are pasteurized, the spice industry uses ionizing radiation to kill bacteria 🦠. There is good intention: According to the FDA, “food irradiation (the application of ionizing radiation to food) is a technology that improves the safety and extends the shelf life of foods by reducing or eliminating microorganisms and insects”. However, the irradiation also sterilizes the spices by killing the good bacteria, damaging nutrients, reduces the flavor and possibly produces free radicals.
Brands that I recommend include Frontier Co-op, Simply Organic and Aura Cacia. Frontier Co-op and Simply Organic are easy found at Whole Foods, Cooportunity and many other mid- to high-end markets in major American cities.
Mountain Rose Herbs in Oregon is a very reputable online vendor.
It is also likely that purchases from small local growers are non-irradiated.
Purchase organic (which, by definition, excludes irradiated spices). This also ensures that your spices are free of fillers (such as sugar, rice and flour), preservatives, artificial flavors and other contaminants – all things that the FDA does not require for non-organic spices. You will be surprised what shows up in your food these days.
The best way to store them is to keep them away from heat, light and air.
With so much variety and such powerful uses – hundreds of herbs and spices are sold on the market, while alternative medical doctors urge us to take herbs to heal what ails us – why do most of us go through our daily lives sprinkling just salt and pepper as our condiments of preference? That’s a whole other story, one that Bill Bryson addresses in his fabulous book.
Kosher food can be both tasty and nutritious. It need not be filled with cheap refined carbs, sugar, salt, preservatives or filler. The purpose of Consciously Kosher is to teach people how to eat a kosher diet rich in nutritious, predominantly unprocessed whole foods. The recipes and meal hacks are simple and quick, to accommodate parents juggling careers and multiple kids.
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