In the kitchen with Henny: Nourishing a healthier life

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.

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.

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.

By now, you know how much I love keeping dinner simple. Sheet-pan dinners are some of my favorites because everything cooks together, cleanup is easy, and there is always room to experiment with different vegetables and spices.

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.

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.

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.