Healthy and delicious recipes for senior well-being
No matter what age you are, healthy eating and balanced nutrition are important.
Food provides energy, balances the body’s metabolic state for weight control and infuses the body with nutrients to thrive each day. A stable diet can also lower the risk of developing chronic health conditions like heart disease and diabetes.
Eating well is also uplifting. A well-planned meal with some of your favorite foods will not only taste great, but can also leave a big smile on your face.
So, if you are thinking about changing up your meal planning routine, here are some amazing and healthy recipes you can add to your collection of go-to eats for any occasion.
Fish tacos with yogurt sauce
For a healthier take on the fish taco, try them with special yogurt sauce and skip the deep fryer. You can use your favorite fish and have it baked or air fried with your preferred seasonings. Salt, cornstarch and black pepper will do the trick.
For the sauce, you want to use a half cup of plain yogurt, one tablespoon of low-fat (or vegan) mayonnaise, three tablespoons of light sour cream, a pinch of ground red pepper, lime juice, cilantro, salt and pepper. (For information on the benefits of a plant-based diet, click here.)
Use carb-free tortillas as a healthier option.
Roasted sweet potatoes with Greek yogurt
Sweet potatoes offer plenty of fiber, potassium, vitamins and other essential nutrients.
For this recipe, you will need some smaller sweet potatoes, cut in half. Line your cooking sheet with parchment paper and drizzle the potatoes with two tablespoons of extra virgin olive oil. Sprinkle some salt all over the potatoes and place them cut-side down on the sheet.
It will just take about 30-45 minutes at 400 degrees to get them very tender inside.
After they cool down, whisk together about a cup of 2% Greek yogurt, juice from one lemon and two tablespoons of olive oil. Season with salt and drop a dollop on top of each potato. You can also garnish with cilantro and crushed pistachio.
Boil water and add your choice of spaghetti — preferably whole wheat. Follow the instructions on the packaging for perfect al dente.
You will also need five ounces of baby spinach, six large leaves of fresh kale without the stem, a handful of fresh basil leaves, two peeled garlic cloves, half a cup of feta cheese, three tablespoons of cream cheese and extra virgin olive oil. All these ingredients go in a blender, along with one cup of boiling salt water from the pasta pot. Do not be shy and puree until super smooth. It might also need a tad bit more salt.
Combine the sauce with the drained spaghetti and mix well. Serve with some feta cheese on top and be prepared to be amazed.
Spinach and mushroom quiche
Preheat the oven to 375 degrees and coat a pie pan with cooking spray.
Use two tablespoons of extra virgin olive oil to cook eight ounces of sliced mushrooms, such as cremini, shiitake and others. Cook until they are tender and darkened. Add 1½ cups of thinly sliced sweet onion and a tablespoon of sliced garlic into the pan. Stir often for about five minutes or until all the ingredients are tender. Add about eight cups of baby spinach. It will take about three minutes to wilt and cook.
Now, whisk six large eggs with ¼ cup of whole milk, ¼ cup of half-and-half, one tablespoon Dijon mustard, one tablespoon of fresh thyme, ¼ teaspoon of salt and ¼ teaspoon of ground pepper. Once mixed, fold in the mushroom mixture and 1½ cups of shredded Gruyere cheese. Place into the pie pan and bake for about 30 minutes or until golden brown on top.
Let the dish stand for about 10 minutes before slicing. Feel free to garnish with more cheese and thyme.
OK, this one is a little bit a cheat from the “healthy” category, but that is OK every now and then, right? There is always room for dessert! And you will be delighted that this decadent dessert is very easy to make too.
Use two cups of almond, cashew or sun butter and beat with 1¼ cup of maple syrup and slowly add two eggs and one tablespoon of vanilla extract.
At this point, you will want to add half a cup of cacao powder, one teaspoon baking soda and ½ teaspoon of Himalayan pink salt. Mix it all well. Finally, add one cup of chocolate chips and save some for later. Pour the batter into a prepared pan and bake at 350 degrees for about 30 minutes.
At Hollenbeck Palms, we offer a wide variety of food ingredients that results in a delicious plethora of cuisine options. We take pride in offering our residents the quality dining they deserve.