What Is The Significance Of Eating Carob On Lag Ba'omer?

Carob fruit in Hakishon Park, Haifa, Israel.

When I was a child, I had a close friend who had a chocolate allergy. Whenever we would go somewhere together, which was quite often, he would take carob snacks with him. That was my first exposure to the carob plant and its subtly sweet, nutty and caramel-like flavor.

In the summer of 2019, I visited Israel and spent some time in Haifa. While I walked in Hakishon Park alongside the Haifa Harbor on the outskirts of Haifa, I saw tons of wild carob trees. Picking and eating the ripe carob pods brought back those childhood memories from more than three decades ago.

In addition to the familiar taste and texture, I was struck by two aspects of this fruit: how truly versatile it is as a food – and its tie-in to the Jewish festival of Lab Ba'omer.

Why Is There A Custom To Eat Carob on Lag Ba’omer?

Today is Lag Ba’Omer. As a minor Jewish festival, it commemorates the cessation of an ancient plague that befell thousands of Rabbi Akiva’s students for not treating each other with respect. This occurred during the Bar Kochba revolt against the Romans. The plague ceased on the 33rd day of the Omer period that falls between Passover and Shavuot. As a result, the semi-mourning that is observed during the Omer period is replaced on this day with festive dancing, singing and bonfires.

Once the revolt ended, Rabbi Shimon Bar Yochai, one of Rabbi Akiva’s surviving students, continued to act in defiance of the Roman authorities. As a fugitive, he was forced to flee and hid away in a cave outside Meron in Northern Israel with his son, Eleazar, for 13 years. According to the legend, they were nourished by water from a spring and fruit from a carob tree that miraculously appeared by the cave’s entrance while they studied and prayed all day. As a result, a number of communities around the world incorporate carob into their Lag Ba’Omer food customs.

Where Does Carob Grow?

Carob is indigenous to the Mediterranean region, including Israel. It tolerates the hot, arid and drought-prone climate and grows well among olives, grapes and nuts. It was once used as a source of sugar before sugarcane became widely available beginning in the 1600s.

What Are The Health Benefits Of Carob?

Botanically, carob is a legume. The fruit grows in brown, seed-filled pods. Nutritionally, Carob is an excellent source of vitamins E, D, C, Niacin, B6, and folic acid, while it contains lower amounts of vitamins A, B2 and B12. It is also rather high in natural sugars (glucose, sucrose and fructose) and fiber (particularly in the seeds).

On a more macro level, carob satisfies the health criteria of modern consumers, as it is gluten-free, caffeine free, high in fiber and a natural sweetener. These characteristics make it an excellent ingredient in many other foods. Carob may even have certain health-promoting qualities and reduce risk for specific chronic diseases. In addition to treating diarrhea symptoms, carob may also confer blood sugar-stabilizing effects on diabetics, as it contains specific antioxidants, polyphenols and lots of fiber. On the other hand, carob does not contain nearly the amount of antioxidants that make cacao the darling of the health food world.

Why Eat Carob Instead of Chocolate?

Carob is often used as a substitute or replacement for chocolate. It contains no cocoa, sugar or caffeine and does not taste much like chocolate. Instead, it has a pleasing nutty flavor, without the bitterness of raw cacao. Its also has a natural sweetness that derives from a combination of sucrose, glucose, and fructose. Some people who are allergic to chocolate are often, in fact, allergic to the milk, nuts and trace amounts of gluten from wheat in chocolate and cocoa products. Other people are sensitive to the cocoa, the amino acid tyramine or the caffeine and theobromine in the cacao.

What Are The Ways In Which Carob Is Used?

There are many ways to incorporate carob into your diet. In addition to eating it fresh out of the pod, carob may be packaged in a variety of ways:

• As a powder Roast or dehydrate the pods (remove the seeds) and grind the pulp in a Vitamix, in a spice grinder or with a mortar and pestle. Carob chocolate bars can be made from a combination of the powder with carob syrup and several additives.

• As chips and drops Carob chips can be used as a substitute for chocolate chips. Advantages are that they do not require added sweetening, as they are naturally sweetened; and they melt differently than chocolate.

• As a syrup Boil the whole pods. This can be used as a substitute for maple syrup or chocolate syrup.

Usage In Industrial Food Production: Locust Bean Gum

Carob is also used a component of industrial food production, as a food additive in the form of locust bean gum. (I had no idea that locust bean gum came from carob!) Locust bean gum is derived from the seeds of the carob tree. It is added to products like ice cream, cream cheese, salad dressings and vegetable-based, gelatin-like desserts as a thickening agent and water binder. Locust bean gum is often used in conjunction with carrageenan, xanthan gum and guar gum.

Let’s Try Some!

Carob is a terrific way to satisfying those chocolate cravings. Contrary to my childhood bias that it was merely a chocolate substitute, it’s also full of bonafide health benefits. Perhaps it’s time to experiment a bit more with this versatile food.

Chag Lag Ba’omer!

Healthy "Better-For-You" Kosher For Passover Wines

Cabernet Sauvignon vines from the Hagafen Estate located on the Silverado Trail in Napa, California

“Wine gladdens the heart of Man”

— King David (Psalms 104:15)

Wine plays an important role in Jewish communal life. It is consumed during pivotal moments, including on Shabbat, at brisses, weddings, sheva brachot and siyums – and of course at Passover seders. 

Most people grew up thinking of kosher wine as a functional beverage, a drink to fulfill a religious need. What is not so well known is that, in the past two decades, kosher wines have reached a pinnacle of quality at attractive price points, winning many awards in the mainstream wine circuit. The offerings have even expanded into more health-conscious domains like organic and vegan. 

In Search Of “Better-For-You” Kosher Wine

I attended the Kosher Food and Wine Expo in Hollywood in February. My initial goal was to find sulfite-free wines. Based on conversations I had at the Wine Expo, I interviewed three winemakers: Ernie Weir, owner of Hagafen Wine Cellars in Napa Valley; David Cohen, sales and marketing director of Elvi Wines in Spain (and son of the founders); and Joe Hurliman, head winemaker for Herzog Wine Cellars in Oxnard. I also toured the Golan Heights Winery in Israel last summer, gaining valuable insights.

From these conversations, I came away with a level of learning and understanding around the kosher wine industry that I never anticipated. I am sharing the findings with you so that you can make an informed decision when you choose your wines for Passover and beyond. You might be surprised to know that there are already many better-for-you wines on the market. And more are coming to market each year!

Elvi Wines at the kosher food and wine expo, february 2020

What Is The Problem With Sulfites?

Passover is my favorite Jewish holiday. There’s something so powerful about the structure of the seder, how we re-enact the Exodus from Egypt and the symbolic foods that we consume. Most dramatically, we drink the four cups of wine, symbolic of freedom and royalty.

Unfortunately, wine is a double-edged sword for me and many others.

Wines contain sulfites, which are a common allergen. For instance, I am very sensitive to sulfites. As such, I cannot manage four cups of wine without experiencing potentially serious side effects.

The obvious substitution is grape juice. But this doesn’t make the situation much better: The conventional Kedem Grape Juice contains sulfites and 33g of sugar per cup! The Kedem Organic grape juice, with no added sulfites, helps somewhat. However, the sugar load in four cups of grape juice is enormous: a whopping 140g!

cabernet sauvignon vines from the hagafen estate, napa, california

What Is The Function Of Sulfites?

I’ve always wondered why sulfites were used in the winemaking process. Could the winemakers just substitute another chemical – or skip them entirely?

According to Ernie Weir of Hagafen Cellars, “Sulfites get used in different stages of the winemaking process for different purposes. Early in the winemaking process, sulfites are used for antibacterial and sanitation purposes (i.e. cleaning the tank). Later in the process, they are used as antioxidants to stabilize the wine and for longer shelf life.”

Can Wines Be Produced With No Sulfites?

Elvi Wines are all low-sulfite by themselves. “Every single wine in the world has sulfites,” says Cohen. “Especially if you want to export it. Wine sold locally may not require added sulfites. But a wine that has to be exported and is meant to last will need at least a minimum amount of added sulfites. We don’t add sulfites. The minimum amount, we'll do.”

Hagafen concurs that “you cannot make wine that will have a shelf life without the use of sulfites. That is part of the issue of our organic wines, particularly the organic red wines. It's hard – or not even possible – to make them in a way that you can age them. And organic white wines, you should consume young. Not age them either. They might be fine for a couple of years, but you can't really age them.”

the Elvi wines estate in riojas, spain

With Sulfites, Is There A Difference Between White And Red Wines?

White wines don’t need as many sulfites because their shelf life is shorter anyway. The red needs more sulfites because they are higher in anthocyanins and phenols, which have a greater oxidation potential. 

"Acidity makes a difference too," adds Weir. White wines, which have a low pH, do not need as many sulfites. “But at higher pH, which is usually red wines, you have to use quite a bit more. And if you don't, then it will oxidize.” 

The acidity also brings out other flavors in the wine.

“With our Herenzas Riojas (a dry red wine from Spain, made from Tempranillo grapes),” explains Cohen, "we use Graciano grapes to make a blend to bring up the acidity and have the wine balanced out instead of adding chemicals” such as tartaric acid.

It’s like squeezing a lemon onto a dinner entrée: the acidity brings out the flavors of the other main dish.

After years of experimentation, winemakers have become more judicious in their use of sulfites to achieve the desired effect. These winemakers, in particular, are more careful about the sulfites that they add.

What Are Some Low-Sulfite Options?

Or Haganuz elima, a low-sulfite wine from israel.

Interestingly, the first wine that I encountered when I attended the Wine Expo was the Elima by Or Haganuz. This is a low-sulfite wine made from a blend of 75% Cabernet Sauvignon and 25% Cabernet Franc. It has no added sulfites and is aged for 14 months.

Elvi Wines has an entire line of low-sulfite wines. This applies to their entire line, which includes Clos Mesorah (Blend of 40% Carignan, 30% Grenache, 30% Syrah) and Herenzas Riojas (100% Tempranillo).

Hagafen’s entire line uses less than half the sulfites that owner Weir used 40 years ago. According to Weir, “it’s already been proven that you could use less without impacting the quality, so it would be fine.”

What about Herzog Wine Cellars, which has been at the forefront of sustainability for many years? Joe Hurliman of Herzog says, “At the moment, Herzog does not carry any low-sulfite wines. This is in the works for 2019 wine.”

Not all winemakers are yet on board with making low-sulfite wines. But these winemakers are proof that the industry is moving in that direction.

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Elvi Wines Estate, Riojas,Sspain

Besides Sulfites, What Other Additives Are Used In The Winemaking Process?

Kosher wines are often clarified (i.e. cleared of suspended particles) with albumin from egg whites.

Wait, what? Isn’t wine just grapes and sulfites?

There are a number of animal-based additives used in the traditional process of clarifying and fining a non-kosher wine. However, once a wine is certified kosher, the only animal-based clarifying and fining process allowed is albumin. This may affect people with egg allergies. It also precludes the wine from being vegan.

Can wines be produced without egg whites? Can a wine truly be vegan?

Wine Is Grapes. So Why Does It Need To Be Vegan?

Some wines are now certified vegan. But wine is made out of grapes.

Why Would A Wine Require A Vegan Certification?

Certain types of wines, particularly white wines, require a process called fining. This step filters out substances in the wine that “may cause a wine to look hazy or affect its aroma, color or bitterness.” The process removes unwanted substances such as tannins, phenolics and polysaccharides.

Winemakers often include animal-based additives, such as casein, gelatin and isinglass, to clarify and fine the wine. Casein is derived from dairy, gelatin from an animal and isinglass from a non-kosher fish. These unlisted additives can cause serious problems for vegetarians, vegans and allergy sufferers. Luckily, kosher wines cannot use these, so kosher winemakers clarify their wines with albumin from egg whites.

Vegan Alternatives To Albumin

Some wineries are foregoing the albumin in favor of vegan sources. Says Cohen of Elvi Wines, “Once you are kosher, the only aspect that normally cannot be vegan is when egg whites are used for clarifying the wine. We use a mineral called bentonite. We try to use physical processes” rather than chemical.

Bentonite, derived from volcanic ash, is becoming more common for white wines. Since it is vegan, people with egg allergies, or those who completely avoid animal-based ingredients, can drink these wines.

“Bentonite gives us protein stability, which is important in white wine,” says Weir, “so they're not hazy or cloudy.”

Hagafen and Elvi are vegan because they use bentonite. Or Haganuz’s Elima wine is vegan as well and has a certification on the label. If you are looking for a longer list of vegan options, here are some others.

Are There Pesticides In My Wine?

Kosher wines are not typically made from organic grapes or sustainable sources. For many people, this is of no concern. But a growing number of kosher consumers are clamoring for wines made from organic grapes.

Why Is This The Case?

Conventionally-grown grapes are among the most heavily sprayed crops, with synthetic pesticides, fungicides and insecticides being used on the vines. Pesticide residue also shows up in the finished wines, some with detectable concentrations that persisted through the winemaking process. These even include traces of glyphosate.

Which brands use organic or sustainable sources? What methods do they use? In addition to not having conventional pesticides, what other advantages are there to wines made from organically-grown grapes?

Herzog Wine Cellars Vineyards, Clarksburg, California

Hagafen and Elvi both produce wines made from organic grapes. Herzog makes wine from grapes grown under the Lodi Rules sustainability certification. In practical terms, there is a lot of cross-over between the two modalities. However, the “sustainability” label is perceived to be more quantifiable by the growers, while “organic” is more understood by consumers.

How Does Hagafen Cellars Grow Its Grapes?

Hagafen is located in Napa Valley. Its two vineyards are certified by the CCOF (California Certified Organic Farmers) in Santa Cruz. This seal certifies the production of organic farm products in the state of California and beyond. You’ve likely seen this label on bagged fresh fruits and vegetables at your local supermarket. On these fields, Weir grows Cabernet Sauvignon, Cabernet Franc, Syrah and Riesling grapes.

Although Weir makes a very strong attempt, not all of his wines include strictly organic grapes.

Weir says, “We also purchase grapes, sustainably-farmed, from other people. We attempt to purchase [certified] organic grapes, but we're not always able to.”

Organic Cabernet Sauvignon grapes, Hagafen Estate on the Silverado Trail, Napa, California

How Does Elvi Wines Grow Its Grapes?

Elvi Wines is located in the famed Rioja region of Spain. The grapes used by Elvi are all grown organically, with organic/ecologic certification from the CCPAE.

Since Elvi does not use synthetic pesticides on its vines, how does it ensure that pests do not destroy the crop?

“When we refer to organic in the field, we don't use pesticides at all,” says Cohen. “We only use copper and sulfur for treating the wines. These two things are preventive. So to prevent disease, we always have to be on top of the vine.”

There are competitive advantages to growing your own grapes as well.

“Most wineries, especially in Israel, don't own their vines. They go to the market and buy the grapes. So they are at the whim of the grapes themselves.”

This is something of which Weir, of Hagafen, is well aware, which is why he only buys sustainably-grown grapes from other growers when the need arises.

What Are The Other Benefits Of Organic-Grown Grapes?

Perhaps the biggest benefit to these growing methods is that they are not an agricultural monoculture. For instance, Hagafen farms olives, eggs and chickens, among other crops. These are grown just for their local region, but it ensures that they are part of a greater ecosystem, rather than a monoculture (i.e. growing just one crop).

How Long Does It Take To Gain The Organic Label?

Elvi Wines, Clos Mesorah 2016

Becoming organic-certified is a daunting process.

According to David Cohen of Elvi Wines, “there is a five-year screening and supervision process” before a vintner is allowed to carry a label on the bottle. Therefore, consumers will not begin seeing organic-labeled Elvi wines until next year.

Cohen adds, “The vintage 2017, or possibly 2018, I believe from Clos Mesorah, will have the organic label. The ones that are marketed right now from 2016 do not have it because they were produced within the [5-year] screening process.”

Hagafen’s wines already carry the certification, although they do not display a label on the bottles.

Does Organic Also Apply To The Winemaking Process?

When the grapes are being fermented into wine, is there an additional stringency for organic that applies to the winemaking process as well?

“Organic is defined by how you treat the fields and the grapes. The kosher process starts once you crush the grape. Kosher is the only certification in the world that certifies what happens inside the winery.”

Are There Downsides To Producing And Selling Wines With Organic-Certified Grapes?

“Much like the story used to be for kosher,” says Weir, “where the perception was not of high quality years ago” – think sweet kiddish wines like Manischewitz and Kedem – “that is, for some people, the perception when you indicate that it's organic or vegan.”

I imagine that, as the average consumer becomes educated into the meaning of terms like vegan, organic and sustainable, this perception issue will disappear.

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Cabernet Sauvignon, from the Hagafen Estate located on the Silverado Trail

What Is Sustainable Viticulture?

In the 21st century, there is a very strong movement within the popular culture to be sustainable.

Sustainable agriculture is defined by the USDA Farm Bill as one that, over the long term, enhances environmental quality and the resource base upon which the agricultural economy depends; satisfies human food and fiber needs; is economically viable; and enhances the quality of life for farmers and society as a whole.

Grape growers and winemakers, like farmers in general, subscribe to sustainability programs to ensure that they are being proper stewards of the land and the surrounding ecosystem.

Why Does Sustainability Matter?

Wine has two ingredients that appear on the label: grapes and sulfites. Unlike most processed foods or beverages, there are no other ingredients listed on the bottles: no additives, fillers, natural flavors or additional preservatives. Of course, there are other factors at play that you may not have considered. These factors include the aforementioned sulfites, albumin and bentonite used in making the wines. They also include pesticides used on the grapes, type of soil, pH level and chemical runoff from nearby vineyards, to name a few. There may also be damage to local bee populations, polluting of fish in nearby streams and rivers and collateral contamination of surrounding fields.

As with conventionally-grown agriculture, conventionally-produced kosher winemakers do not typically take these factors into consideration. But for an increasing number of people in our culture, sustainability and quality stewardship of the vine-growing environment may be an important determining factor in their consumption of wine.

Luckily, a growing number of producers do place importance and investment in these factors: there are kosher wines on the market now that are formulated to be low in sulfites, vegan, sourced from organic grapes and grown on sustainable vineyards.

Herzog Wine Cellars is a pioneer in sustainability. Joe Hurliman, Head Winemaker at Herzog, explains that in 2005, Herzog became the first winemaker in the country (kosher or otherwise) to join the Lodi Rules certification program for sustainable wine growing.

Grapes grown by Herzog Wine Cellars

What Is Lodi Rules?

Lodi Rules is a sustainable wine growing program for grape growers. It “promotes sustainable management of the entire vineyard ecosystem”. This includes careful management of the soil and water, biological pest management and minimization of potential risks to animals, water and people. It also encompasses a pesticide risk model that aims to quantify the environmental and human impact of all pesticides applied in a vineyard.

According to the Lodi Rules standards, “sustainable viticulture is applying the principles and practices of sustainable agriculture in the vineyard.”

“The Lodi Rules and sustainability goals are very holistic,” says Hurliman. “They're actually looking at how they can better manage the property as good stewards of both your land and the neighbors surrounding you.”

With the Lodi Rules, the grower has to ensure that they are not producing dust or eroding their soil by having water leave the property and going onto their neighbor’s property, even if it's runoff from rain.

There’s even an aspect of protecting the wildlife on your property, which translates into management of the ecosystem.

Hurliman explains, “You get extra points for having owl boxes for the owls to live in. They can then come out and consume the gophers and other animals that are damaging your vineyard.”

And it’s not just about taking a resource and using it better. It encompasses “making the smallest footprint possible, because we’re giving the animals, the owls, the birds, a place to live. And you're protecting that,” according to Hurliman.

Ultimately, the goal is to expand the fields under the Lodi Rules certification.

“Herzog owns about 400 acres worth of vineyards. And as redevelopment occurs in Clarksburg, in the Sacramento Delta, we are putting that land into Lodi rules.”

As of the time of this writing, these are the Herzog wines that use grapes grown under the Lodi Rules: The Red Zinfandel is bottled under these rules and has a certification label on the bottle. The Herzog Chardonnay and Alexander Valley Cabernet Sauvignon are certified but do not carry a certification label.

Vineyards owned by Herzog Wine Cellars in Clarksburg, California

Are There Other Lodi Rules Regions Outside California?

Sustainable kosher winemaking is not just found in California. Outside the United States, Golan Heights Winery in Israel is the first international winery to procure the Lodi Rules accreditation for sustainable and ecological wine growing. Starting in 2008, they embarked upon research and development of high-precision agriculture in their vineyards. One of the winery’s stated goals is to “positively benefit the environment and society.” The Golan Heights Winery operates the largest organic vineyard in Israel and has been Lodi Rules certified since 2017. They make the Yarden, Gamla, Hermon and Golan brands.

What Are Other Sustainable Certifications In Wine Growing?

Like anything else, sustainability can have great meaning or it can be just another marketing term. So the certifications must have credibility behind them.

Just as Lodi (located south of Sacramento) has the Lodi Rules, there are other procedures that are acknowledged by other wine growing regions.

Ernie Weir of Hagafen adds, “Napa has a process called Napa Green. And we are certified Napa Green. Both the winery and the land are certified Napa Green. And that's a compliance with verification agency like the CCOF, which requires periodic monitoring and verification of your procedures to ensure that you're complying with the rules.”

How Does Napa Green Differ From Lodi Rules?

Where Lodi Rules just covers growers and their vineyards, Napa Green applies to both vineyards and wineries in the Napa Valley.

“Napa Green is a comprehensive sustainability certification program for vineyards and wineries in the Napa Valley. ‘Soil-to-bottle’ stewardship includes protecting and restoring the Napa River watershed; saving energy and water; reducing waste and carbon footprint; and being conscientious employers and good neighbors.”

Beyond Napa Green: Becoming Better Stewards Of The Fish And The Bees

There are other agencies that work in concert with the wineries in Napa on behalf of the fish and the bees.

According to Weir, “we are part of an agency called Fish Friendly Farming, that has to do with how we farm in a way to mitigate runoff into streams and to encourage beneficial insects and animals to live in harmony with our agricultural practices. And, as a member of Bee Friendly Farmers, we strive to lessen any negative effects to local beehives.”

I was fascinated to learn about the various certifications and standards by which these wineries abide. Prior to researching this piece, I didn't even know that these certifications existed for wine, kosher or otherwise. In addition, relatively few consumers, kosher or otherwise, are aware of these practices when they are buying the wines.

Vineyard owned by Hagafen Cellars

What Is The Difference Between Organic And Sustainable?

Organic seals are valued by consumers when they represent food products. In the mind of the consumer, they stand for environmentally-concerned farmers. However, with grape growers and winemakers, sustainability is about growers seeking to address environmental and health concerns. For instance, the organic CCOF standard determines which pesticides and herbicides may be used by the growers, in addition to looking at soil, cultivation and water quality. But the Lodi Rules emphasizes all aspects of the farm ecosystem, from a holistic point of view, to ensure a vineyard’s continued productivity.

In practical terms, though, it comes down to the availability of the product to the consumer; the ease at which the consumer can make an informed choice; and the quality and perceived value of the product.

With wine, “we have a high-value crop, where people have the incentive to do these things,” says Weir. “It’s good for the environment and it's good for business, so to speak, too. Let's be honest about it.”

The Important Question: Which Wines Should You Buy?

The following brands all carry “better-for-you” wines. There are certainly others, but these are the brands that I’ve communicated with, researched or visited:

• Elvi Wines from Spain are made with organically-grown grapes. The wines have low levels of naturally-occurring sulfites – and no added sulfites. This applies to their entire line, which includes Clos Mesorah and Herenzas Riojas.

• Herzog Wine Cellars carries the Lodi Rules certification for sustainability. The Red Zinfandel is bottled under these rules and has a certification label. The Herzog Chardonnay and Alexander Valley Cabernet Sauvignon are certified but do not carry a certification label. 

• Hagafen Cellars is certified by CCOF as a grower of organic grapes, Napa Green for sustainability and carbon footprint, Bee Friendly Farmers to mitigate negative effects on local beehives and Fish-Friendly Farming to stave runoff into streams. (See their sustainability page for a summary.) The four wines whose grapes are CCOF certified are Cabernet Sauvignon, Cabernet Franc, Syrah and Riesling. Please note that the wines themselves do not carry an organic certification label.

• Golan Heights Winery follows the Lodi Rules certification for sustainability. It is the first winery outside of California to carry this certification. As of April 6, 2020, wines with the Lodi Rules accreditation mark on the bottles include the Yarden Chardonnay Odem Organic Vineyard 2018 and Yarden Katzrin Chardonnay 2018.

• Or Haganuz makes a wine called Elima that has no added sulfites and is certified vegan-friendly. Elima contains a small amount of naturally-occurring sulfites.

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Hagafen Cabernet Franc

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Hagafen Cabernet Sauvignon

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Hagafen Reisling 2019

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Hagafen Syrah

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Or Haganuz Elima (with vegan label)

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Elvi Clos Mesorah

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Elvi Herenza Rioja

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Herzog Red Zinfandel (with green label)

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Herzog Alexander Valley Cabernet Sauvignon

These wines are not only better for you, but also better for the vineyards, their workers and the entire ecology of the winemaking process. In Los Angeles, these wines are available at Glatt Mart and Cambridge Farms. They are also available online at kosherwine.com. In New York, they can be found all over the place.

As a consumer, purchasing these wines supports the winemakers who have taken the business risk to be better stewards of the land and their neighbors’ land, the health of their workers and the lives of the plants and animals that inhabit those lands.

May you all have a chag kasher v’sameach!

Make It From Scratch: Mizuna Pesto

Prep Time: 10 minutes

Mizuna is a Japanese mustard green with serrated leaves that resemble dandelion greens. Its flavor is tangy and slightly bitter. Mizuna is nutrient dense with lots of vitamins A, C and K, folate and iron. The leaves are often used in salad mixes like mesclun and spring mix.

Its bitterness yet slight unfamiliarity to most people make it a thematic addition to the Passover Seder meal. Although halachically it cannot be substituted for romaine lettuce on the Seder plate, it can be served at the Seder meal in raw form.

Mizuna can also be made into a (dairy) pesto to serve with breakfast. This mizuna pesto recipe is very tasty and so simple to whip up:

Ingredients

• 3-4 cups mizuna leaves, washed and dried, and include leaves and stem

• 2/3 cup nuts (roasted 5 min in the oven)

• 1/2 cup parmesan cheese

• 3 Tbsp fresh-squeezed lemon juice

• 1 Tbsp lemon zest

• 2/3 cup olive oil

• 3 or 4 garlic cloves

• Salt and pepper to taste

Instructions

1. Throw the mizuna into a food processor.

2. On a baking rack lined with parchment paper, roast the nuts for 5 minutes in the oven.

3. Add the roasted nuts, then the rest of the ingredients.

4. Run the food processor on high for 30 seconds or until the ingredients are completely processed.

That’s all there is to it! This pesto goes well on matzo – or even on its own as a side dish.

Chag kasher v'sameach.

Mandelbread Made From Almond Flour

One of my fondest childhood memories was of my mother baking mandelbread on Passover. Naturally, the recipe swapped wheat flour for matzo-based cake meal. This meant that the final product was denser from what she would make during the year. My mother would also flavor the Passover version differently, including adding orange zest, to really make it stand out. On the flip side, the recipe also used imitation vanilla extract.

Since we limit the amount of wheat flour that we consume, especially on Passover, we’ve adapted the custom to using almond flour.

This recipe was adapted from Elana’s Pantry.

• ½ cup honey

• 1 large egg

• ½ tsp real vanilla extract (optional)

• 2 Tbsp orange zest

• 3 cups blanched almond flour

• ¼ tsp Himalayan salt

• ¼ tsp baking soda

• ½ cup almonds or walnuts, chopped in a food processor

THE STEPS

1. Preheat oven to 350°F (or lower, if you have a gas oven that cooks very hot)

2. In a large mixing bowl, blend egg, honey and optional vanilla with a hand blender

3. Chop whole nuts by pulsing briefly in a blender or food processor

4. In another bowl, combine almond flour, salt and baking soda

5. Fold the dry ingredients into the wet ingredients

6. Add in the chopped nuts, orange zest

7. Line a baking sheet with parchment paper

8. On the parchment paper, shape the dough into a long, thin log

9. Bake at 350°F for 15-20 minutes (or until brown on the outside)

10. Remove from oven and let cool completely

11. Once cooled, cut into 1/3-inch thick slices and lay flat on the parchment paper

12. Put back in the oven for about 5 minutes on each side

13. Remove and let cool before serving, so they are crunchy

Note: When we made this batch, our mandelbread log got burned. Our oven bakes very hot, so both temperature and baking time can be be unpredictable. As a result, we only put them back in the oven for 2 minutes on each side after we sliced them. The learning is that, despite setting a timer, we also need to check every 5 minutes or so to sure that the mandelbread log does not suddenly burn to a crisp! I will be posting updated photos when we attempt another batch later this week.

Chag Pesach kasher v’sameach.

Make It From Scratch: Mayonnaise

ACTIVE PREP TIME: 10-15 MIN FROM START TO FINISH

When it comes to Passover, there are certain foods that you should absolutely make yourself. Mayonnaise is one of those foods. As with store-bought almond milk, Passover mayonnaises are full of processed junk. Since soybean, canola and corn oils are kitniyot, the kosher food manufacturers use cottonseed oil instead. In addition, there are usually a host of preservatives like EDTA, potassium sorbate and sodium benzoate.

Making homemade mayonnaise is not only quick and fun to make but also delicious and rich tasting. All you need to make your own mayonnaise is a handheld blender, egg whites, avocado oil, apple cider vinegar and salt.

Best of all, you can turn the process of making mayonnaise into a science experiment on emulsion colloids for the kids.

THE RECIPE

• 2 egg yolks

• 1 cup avocado oil (volume is approximate)

• 1 tsp organic apple cider vinegar

• 1 tsp fresh-squeezed lemon juice

• 1/4 tsp Himalayan salt

THE STEPS

1. Separate egg yolks from egg whites

2. Place egg yolks into hand blender container

3. Add apple cider vinegar and lemon juice

4. Blend for about one minute using the hand blender

5. Slowly drizzle about 1 cup avocado oil, until desired consistency and thickness is achieved

6. Add salt and continue blending

7. Immediately spoon the mayonnaise into a mason jar or other glass jar and store in the refrigerator

Homemade mayonnaise will store in the fridge for 3-5 days.

The Matzo Ball, Reinvented (With Almond Flour)

ACTIVE PREP TIME: 5 MIN TO PREPARE THE MIXTURE
PASSIVE PREP TIME: 1 HR TO REFRIGERATE THE MIXTURE

One of the hallmarks of the Passover seder is matzo ball soup. This traditional Ashkenazi food is almost always made from matzo meal. However, people who are celiac or gluten-sensitive, or who choose not to eat wheat, are not able to partake in this holiday indulgence. Additionally, although matzo is a big part of Passover and should be enjoyed on seder night, matzo balls are just one more dense, carbohydrate-heavy, fiber-less food to digest so late at night.

Traditional Matzo Balls Are Very Unhealthy

And then there are the additives: Nearly all Passover soup mixes contain salt, sugar, cottonseed oil and MSG, in addition to either matzo meal or potato starch. The sodium content in particular is sky-high, with as much as 590mg per teaspoon! Examples abound: 1,290mg/Tbsp, 350mg/Tbsp (1 matzo ball), 1,040mg/Tbsp (1 cup) and 1,770mg/Tbsp.

A Healthy Alternative Made From Almond Flour

The good news? You can easily make a delicious-tasting substitute for matzo balls using almond flour. These are simple, tasty and, with some added mint, rather refreshing.

Please note: The flour we use in this recipe is the Kirkland brand from Costco. There is a difference in consistency between brands. It also matters whether the product is almond flour or almond meal.

The Recipe

• 2 cups almond flour (not almond meal)

• 4 eggs

• 1/8 cup water (optional: use club soda for more fluffiness)

• 1/2 tsp dill weed

• 1/2 tsp dried mint leaves

• 1/2 tsp Himalayan salt

• 1/2 tsp garlic powder

The Instructions

1. In a medium bowl, beat eggs with all ingredients except almond flour

2. Stir in almond flour

3. Refrigerate for 30 minutes to an hour

4. Wet your hands with a little bit of water

5. Shape batter into 1-inch balls

6. Add balls to a pot of cooking chicken soup about 20 minutes before the soup is done

7. Let simmer for 20 minutes

Initially, the flavor will feel unfamiliar. Let the experience sink in. It is liberating.

Indian-Inspired Turmeric Cauliflower Stew

ACTIVE PREP TIME: 20-25 MIN
SERVES: 6 (as a side dish)

Cauliflower is a supremely versatile vegetable. It can be roasted, steamed, riced or sautéed in spices. It can be used as a lower-calorie, more nutrient-dense substitute for a traditional pizza crust or mashed potatoes. And it can add color and character to your plate with its yellow, orange, green and purple variants.

When it’s in season, which runs from September through June in California, cauliflower regularly finds its way to our dinner plates.

Here’s a cozy, Indian-inspired turmeric cauliflower stew that will warm your insides as winter fades to spring. It works as both a side dish and a main course.

Ingredients

• 1 medium cauliflower (steamed)

• 1 medium red onion (chopped)

• 1 medium shallot

• 1 1/2 cup full-fat coconut milk

• 1 can (15 oz) of tomato sauce

• 2 tablespoons tomato paste

• 1 teaspoon (Blackstrap) molasses

• 1 tablespoon turmeric

• 1/4 cup cilantro

• Olive oil to sautée

• Salt and pepper to taste

Instructions

1. In a medium saucepan, sautée red onions and shallots over medium heat

2. Add turmeric

3. Add coconut milk, tomato sauce and tomato paste, while stirring

4. Add molasses, while stirring

5. Add cooked cauliflower and remaining ingredients

6. Cook for 10 more minutes, stirring occasionally

A couple of notes on ingredients:

Coconut Milk Coconut milk is a much cleaner and non-dairy substitute for heavy cream. It adds a rich, creamy texture. Use coconut milk that is canned and full-fat, with no added sugars. Although high in saturated fat, it also contains a strong array of nutrients such as calcium, iron and vitamin C.

Blackstrap Molasses Blackstrap molasses is the thick, dark and bitter syrup that remains after sugar cane is boiled several times to extract the sugar. While sugar is completely devoid of nutrients, blackstrap molasses contains nutrients like vitamin B6, magnesium, calcium, potassium, iron and selenium, among many others. Its bitter flavor pairs well with this savory dish.

Eat away!

Homemade Potato Chips

When I was a kid, my siblings and I didn’t eat junk food very often. But we did occasionally take a bag of Pringles or Doritos to school. I have to admit, they were tasty!

While store-bought potato chips are convenient, they are also full of empty calories, tons of salt and rancid oils.

Why not spend some time on a Sunday afternoon making homemade potato chips for the kids? All it takes is a mandolin or the slicing blade on a Cuisinart or KitchenAid food processor.

These delicious chips are very simple and nutritious, and you can mix and match your favorite varieties of potatoes. In this batch, we used Russet potatoes, Garnet sweet potatoes, Hannah sweet potatoes and Stokes Purple sweet potatoes. We also added olive oil, Himalayan salt and some onion powder.

We made ours in a dehydrator at 145°F for 2-3 hours, which meant that we placed the raw chips on a dehydrator rack.

But you could bake them in an oven as well, using a baking rack and some parchment paper. Preheat the oven to 400°F and bake for 20 minutes or until crispy, turning them over about halfway through.

While there are several healthy store-bought options, (Boulder® Canyon Kettle Cooked Potato Chips made with Avocado Oil is one option), the best and most fun option of all is to make your own.

Tell us how yours come out!

Eat The Rainbow 🌈

When we take the kids food shopping, one of our favorite activities is to identify as many colors as possible in the fruits and vegetables. We are always bowled over by how many different hues and shades there are in nature. It is like a rainbow. This also keeps the task of shopping exciting and refreshing. This rainbow translates to our plates and to their lunchboxes.

“Eat The Rainbow”: Consume Foods With Many Colors

“Eat the rainbow” 🌈 comes up a lot in this blog and many other publications that tout the benefits of real, whole foods. It has become a popular catchphrase in the health food world.

“Eating the rainbow” means that you should always aim to eat foods with the broadest array of colors. These should be real, whole foods. Each color signifies a different palette of vitamins, minerals, antioxidants and phytochemicals. When you eat the rainbow, you will be getting a huge variety of vitamins, minerals and other nutrition.

What it does NOT mean is eating foods that are naturally or artificially colored, like cheddar cheese, Skittles and wasabi, or drinking liquids like Gatorade. These usually contain very non-natural sounding dyes such as Blue 1, Blue 2, Citrus Red #2, Green 3, Red 3, Red 40, Yellow 5, Yellow 6 or FD&C Lakes.

The Benefits To “Eating The Rainbow”: Tremendous Food Variety

When you seek out foods in their natural state, you really get to know your food and what it looks like. Learning the rainbow is a powerful way to learn about your food by looking at it.

Even within one fruit or vegetable, there may be tremendous variation in color. For instance, cauliflowers come in white, orange, purple, green and yellow. Carrots come in orange, white, yellow and purple. Bell peppers also come in a wide array of colors. Additionally, what may not seem so obvious are the purple varieties of lettuce, basil, string beans and kohlrabi, to name a few.

The goal with “eating the rainbow” is to get out of your comfort zone by tasting new varieties or trying new fruits and vegetables altogether.

What Do All The Colors Mean? Each Represents Specific Nutritional Benefits

Each color signifies a specific nutritional profile. The following is a summary of the most common colors, their corresponding benefit and the fruits and veggies that they represent:

Orange & Yellow

Contains beta carotene, a powerful carotenoid and the precursor to vitamin A. Beta carotene is found in carrots, sweet potatoes, pumpkins, oranges and apricots. Beta carotene is crucial to maintaining eye health.

Purple & Blue

Contains anthocyanin, an antioxidant that protects cells from damage. Anthocyanin is present in beets, red cabbage, eggplant and blueberries as well as purple variants of lettuce, string beans and basil.

Green

Contains phytochemicals such as carotenoids. Carotenoids may have anti-cancer properties. These are abundant in plants such as spinach, asparagus, cucumbers, limes, green beans and green apples.

Red

Contains lycopene, an antioxidant. Lycopene is hypothesized to play a role in reducing cancer risk and keeping the heart healthy. It is abundant in tomatoes, red bell peppers, strawberries, red grapes, watermelons and radishes.

White & Brown

Contains phytochemicals that have antiviral and antibacterial properties. Allicin is one that is abundant in garlic. White and brown also signifies potassium, which is abundant in bananas, potatoes and mushrooms.

Encourage Kids To Eat The Rainbow: Engage Them In The Process

It isn’t enough to buy colorful foods. The kids need something to inspire them to actually eat these foods. Some fun ways to engage children in consuming these foods include:

• Encouraging them to choose at least 3-4 colors as a part of their meals, then to add the corresponding vegetables to their plates

• Helping them make a fruit kabob for dessert, using as many colors as possible

• Serving side dishes with multiple colors of the same vegetable, such as sliced baked potatoes 🥔 (white and purple) and/or sweet potatoes 🍠 (white, orange and purple), beets (red, candy stripe and golden) and carrots 🥕 (orange, yellow and purple)

Make Eating “Healthy Fun” For Kids

Eating healthy food should be a fun activity. Spicing it up with colors serves a triple purpose: it introduces kids to a wide variety of new foods and flavors; it allows them to contribute to the meal in creative ways; and it introduced a wide array of vitamins, minerals and antioxidants into their diets.