Healthy Aging

Healthy Recipes for Seniors

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These healthy foods can improve your nutrition and satisfy your taste buds. 

<p>INTRODUCTION</p> <p>These days, there&rsquo;s no shortage&nbsp;of advertisements touting quick and easy ways to get nutrients. Walk through any grocery store and you&rsquo;ll find pre-packaged energy bars, dietary supplements, shakes, vitamins and more. Yet, the best way to get nutrients is still the most obvious: eating healthy foods.</p> <p>Whole or unprocessed foods offer essential fiber, antioxidants and other protective substances, according to the Mayo Clinic. Including fiber in your diet can help stave off certain diseases, such as type 2 diabetes and heart disease. Adding antioxidants can help repair cell damage that may contribute to conditions such as cancer and arthritis. And some foods, including salmon and green vegetables, have been found to improve cognition and may keep diseases, such as Alzheimer&rsquo;s, at bay.</p> <p>The recipes in this e-book will show you how to cook tasty dishes that don&rsquo;t skimp on health benefits. You&rsquo;ll learn how simple additions can make all the difference, like adding cranberries to oatmeal cookies for a boost of sweetness, vitamin C and antioxidants. You&rsquo;ll also learn about smart substitutions, like using cottage cheese and yogurt as the foundation for a creamy salad dressing. Feel free to adapt the recipes to your own dietary needs. And most importantly, don&rsquo;t be afraid to try something new. Dinosaur kale, anyone?</p> <p>The recipes appear in a card format so you can easily print them, cut them out and keep them handy in your kitchen. Think friends or family might enjoy these recipes? Email them this e-book or share it on Facebook.</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>BREAKFAST</p> <p>When it comes to breakfast, think outside the box. Try making a homemade morning meal at least once a week, or add your own fixings to ready-made cereal, yogurt or oatmeal for an extra dose of flavor and nutrition.</p> <p>&nbsp;</p> <p>If you&rsquo;re rushing in the mornings or just don&rsquo;t feel like a full meal, resist the temptation to skip breakfast. Instead, choose one of these fast options to get those critical morning nutrients.</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>SMOOTHIES&mdash;It still counts as good nutrition if you slurp your fruits. Combine your favorites (such as fresh or frozen berries, bananas or melon) in a blender with yogurt, milk and ice.</p> <p>CEREAL&mdash;Dietitians recommend people age 50 and older consume foods fortified with vitamins. Fortified cereals offer a quick way to increase your intake of B12.</p> <p>OATMEAL&mdash;Whether instant (plain) or slow-cooked, oatmeal is a great heart-healthy starter. Try spicing it up with cinnamon, cardamom or ginger.</p> <p>GRANOLA BARS&mdash;Read the labels on these convenient snacks and only opt for those with natural ingredients like grains, fruit and honey. Better yet, make your own and keep them at the ready.</p> <p>HARD-BOILED EGGS&mdash;There are many myths about eggs being unhealthy, but the fact is they&rsquo;re a great source of protein. Consider an egg a day. If cholesterol is a concern, try a smaller egg or eat only egg whites.</p> <p>YOGURT&mdash;Older adults often need more calcium to keep their bones strong. Incorporate yogurt into your daily menu (see recipe on page 6). Make it your own by folding in fruit, honey or nuts.</p> <p>WHOLE-GRAIN TOAST&mdash;What&rsquo;s easier to make than toast? Make it count with 100 percent whole-grain bread. Spread with peanut butter, almond butter or cottage cheese, instead of butter or margarine.</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>FAST FACT</p> <p>&nbsp;</p> <p>The U.S. Department of Agriculture&rsquo;s Dietary Guidelines for Americans report recommends a &ldquo;nutrient-dense breakfast&rdquo; as a way to promote weight management and adequate nutrient intake.</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>BREAKFAST | RECIPE</p> <p>&nbsp;</p> <p>HOMEMADE YOGURT</p> <p>Yields 2 quarts</p> <p>Start with all ingredients at room temperature.</p> <p>1 quart plus 2 tablespoons&nbsp;full-fat sheep&rsquo;s, goat&rsquo;s or cow&rsquo;s milk</p> <p>2 tablespoons&nbsp;plain unflavored yogurt (store-bought or homemade from a previous batch) with live active cultures</p> <p>&nbsp;</p> <p>Heat 1 quart of milk just to boiling.&nbsp;Immediately pour into a non-metal container, and let it cool to 100&ndash;105 F (lukewarm). A skin will form on top. Mix the yogurt with the additional 2 tablespoons milk. Add the yogurt mixture to the lukewarm milk, carefully pouring down the side of the container so the skin on top is not disturbed.</p> <p>Cover the container with a clean dish towel and place on another towel in a warm, dry place for at least 8 hours (or overnight), until it thickens.&nbsp;Note: The longer the yogurt coagulates, the more sour the taste becomes, so 8-12 hours is ideal.</p> <p>Carefully drain any excess liquid. Refrigerate for 4 hours before serving.</p> <p>Store in the refrigerator and use within 5 days.</p> <p>&nbsp;</p> <p>QUICK TIP</p> <p>Don&rsquo;t forget to save 2 tablespoons of the homemade yogurt to use in your next batch.</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>GO GREEK</p> <p>Are you a fan of Greek yogurt? Alter the steps in the homemade yogurt recipe slightly to make a Greek variation: After the yogurt sets for 8&ndash;12 hours, place it in a cheesecloth. Let it drain for 4 hours at room temperature. Refrigerate for 4 hours before serving. Store in the refrigerator, and use within 4-5 days.</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>YOGURT ADD-INS</p> <p>Preserves, cereal, honey, fresh fruit, nuts, fruit jams, granola, peanut butter</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>BREAKFAST | 3 JUICES TO BOOST YOUR IMMUNITY</p> <p>&nbsp;</p> <p>Looking for a quick but nutritious breakfast fix? Get out the blender and some ice and toss in these juices for a delicious smoothie. You can use each to make three individual smoothies, or combine them together for an extra boost.</p> <p>&nbsp;</p> <p>CRANBERRY JUICE High in vitamin C and flavonoids (powerful antioxidants and bacteria busters), cranberry juice is especially good for urinary tract health.</p> <p>&nbsp;</p> <p>CARROT JUICE An immunity powerhouse, carrot juice contains a concentration of vitamin C, vitamin B complex, potassium, iron, sodium and phosphorus.</p> <p>&nbsp;</p> <p>KIWI JUICE Sweet and tasty, kiwi juice is packed with vitamin C, vitamin E and vitamin A.</p> <p>&nbsp;</p> <p>2 OUT</p> <p>OF 3</p> <p>Americans do not consume the recommended servings of fruit every day.</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>SALADS &amp; DRESSINGS</p> <p>Salads have long been the sidekick of the entree, but lately more hearty salad options are taking center stage. Chicken, shrimp and fish make salads more substantial and satisfying. Less traditional greens, such as mesclun or kale, keep things interesting.</p> <p>&nbsp;</p> <p>SALAD &amp; DRESSING | RECIPES</p> <p>&nbsp;</p> <p>CAPRESE SALAD WITH HEIRLOOM TOMATOES</p> <p>&nbsp;</p> <p>4&ndash;6 servings</p> <p>2 tablespoons&nbsp;balsamic vinegar</p> <p>1 tablespoon&nbsp;extra-virgin olive oil</p> <p>3 large&nbsp;heirloom tomatoes, .-inch slices</p> <p>1 pound&nbsp;fresh mozzarella, .-inch slices</p> <p>1/4&nbsp;cup&nbsp;fresh basil</p> <p>To taste&nbsp;kosher salt and freshly ground pepper</p> <p>In a small bowl,&nbsp;whisk together the balsamic vinegar and olive oil. On a large platter, arrange the tomato slices. Top each with a slice of mozzarella and then a basil leaf. Repeat the layers twice, ending with the basil. Drizzle the vinaigrette evenly over each stack. Season with kosher salt and freshly ground pepper.</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>SALAD &amp; DRESSING | RECIPES</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>SUMMER FRUIT AND GRILLED CHICKEN SALAD</p> <p>4 servings</p> <p>1 pound&nbsp;chicken breast, boneless and skinless</p> <p>1 tablespoon&nbsp;olive oil</p> <p>To taste&nbsp;salt and black pepper</p> <p>1/2&nbsp;cup&nbsp;romaine lettuce, chopped</p> <p>1/2&nbsp;cup&nbsp;mesclun spring mix</p> <p>2 cups&nbsp;fresh strawberries, capped and halved</p> <p>1 cup&nbsp;fresh blueberries</p> <p>1 cup&nbsp;fresh pineapple, sliced</p> <p>1&nbsp;cubed avocado</p> <p>Start a medium-hot fire&nbsp;on a charcoal grill, or turn the gas grill to high. Brush the chicken with olive oil and season with salt and pepper. Grill the chicken until it reaches an internal temperature of 165 F or until cooked through (approximately 5 minutes per side). Transfer the chicken to a cutting board and let it rest for 5 minutes.</p> <p>While the chicken rests, evenly arrange the salad greens, strawberries, blueberries, pineapple and avocado on chilled plates or bowls. Slice the breasts on a diagonal and place atop the salads.</p> <p>Spoon a drizzle of your favorite dressing on each plate.</p> <p>&nbsp;</p> <p>Quick Tip</p> <p>&nbsp;</p> <p>Don&rsquo;t have access to a grill? A cast-iron grill pan for your stovetop is a great option for healthy cooking indoors.</p> <p>&nbsp;</p> <p>SALAD &amp; DRESSING | RECIPES</p> <p>&nbsp;</p> <p>DINOSAUR KALE SALAD WITH BEETS AND CITRUS VINAIGRETTE</p> <p>&nbsp;</p> <p>6 servings</p> <p>1 bunch&nbsp;dinosaur kale, roughly chopped</p> <p>1/4&nbsp;cup&nbsp;extra-virgin olive oil</p> <p>2 tablespoons&nbsp;lemon juice</p> <p>2 tablespoons&nbsp;orange juice</p> <p>2 teaspoons&nbsp;lime juice</p> <p>3 medium&nbsp;golden beets</p> <p>1/2&nbsp;teaspoon&nbsp;kosher salt</p> <p>1 tablespoon&nbsp;shallots, peeled and minced</p> <p>1/4&nbsp;cup&nbsp;red bell pepper, diced</p> <p>2 tablespoons&nbsp;parsley, minced</p> <p>1/2&nbsp;cup&nbsp;fennel, finely julienned</p> <p>2 teaspoons&nbsp;honey</p> <p>To taste&nbsp;kosher salt and freshly ground pepper</p> <p>Place the washed and roughly chopped kale&nbsp;in a bowl. In another small bowl, combine the olive oil, citrus juices and kosher salt. Toss with the kale to taste. Allow the kale to marinate at least two hours or overnight.</p> <p>Meanwhile, trim and cook the golden beets&mdash; either roast them in the oven or boil them on a stove. Peel and dice the beets. For added flavor, marinate them in the remaining citrus-olive oil combination.</p> <p>Prepare the rest of the ingredients. One hour be&shy;fore serving, toss them together with the kale and beets. Season with kosher salt and freshly ground pepper to taste.</p> <p>&nbsp;</p> <p>Fast Fact</p> <p>&nbsp;</p> <p>Dinosaur kale is also called Tuscan or Lacinato kale. This sweet, tender variety is marked by dark leaves and a bumpy texture. A great addition to any garden, kale is a superfood packed with vitamins C, E, K and A, as well as certain compounds which may help prevent cancer.</p> <p>&nbsp;</p> <p>SALAD &amp; DRESSING | RECIPES</p> <p>&nbsp;</p> <p>GRILLED SHRIMP SALAD</p> <p>&nbsp;</p> <p>4 servings</p> <p>4&nbsp;wooden skewers</p> <p>2 pounds (16 count)&nbsp;uncooked large shrimp, peeled and de-veined</p> <p>1 tablespoon&nbsp;olive oil</p> <p>To taste&nbsp;salt and black pepper</p> <p>1/2&nbsp;cup&nbsp;romaine lettuce, chopped</p> <p>1/2&nbsp;cup&nbsp;mesclun spring mix</p> <p>1 cup&nbsp;cucumbers, peeled, seeded and diced</p> <p>1&nbsp;diced avocado</p> <p>1/2&nbsp;cup&nbsp;plum tomatoes, seeded and diced</p> <p>1/2&nbsp;cup&nbsp;black olives, pitted and sliced</p> <p>4&nbsp;1/4-inch rings&nbsp;red onion</p> <p>Soak wooden skewers&nbsp;in warm water for at least 30 minutes to prevent splintering or burning. Prepare the grill (medium heat).</p> <p>Skewer the shrimp and brush with olive oil, salt and pepper. While the grill heats up, combine the lettuces, cucumbers, avocado, tomatoes and olives in a large bowl.</p> <p>Grill the shrimp until lightly charred or just cooked through (approximately 2 minutes per side).</p> <p>Divide the salad among plates and top each with four shrimp and one red onion ring as garnish. Drizzle each with creamy dill dressing (see page 14).</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>SALAD &amp; DRESSING | RECIPES</p> <p>&nbsp;</p> <p>HONEY MUSTARD DRESSING</p> <p>Makes about 2 cups</p> <p>1 cup&nbsp;yogurt</p> <p>1/2&nbsp;cup&nbsp;honey</p> <p>2 tablespoons&nbsp;Dijon mustard</p> <p>1 tablespoon&nbsp;whole-grain mustard</p> <p>1 tablespoon&nbsp;fresh lime juice</p> <p>1/4&nbsp;teaspoon&nbsp;salt (add more to taste)</p> <p>Combine all ingredients;&nbsp;chill to 40 F before serving. Cover and refrigerate to store.</p> <p>&nbsp;</p> <p>CREAMY DILL DRESSING</p> <p>Makes 4 cups</p> <p>Ranch Base Mix</p> <p>1 cup&nbsp;yogurt</p> <p>1 cup&nbsp;cottage cheese</p> <p>1 cup&nbsp;low-fat buttermilk</p> <p>1/4&nbsp;cup&nbsp;grated Parmesan cheese</p> <p>1/2&nbsp;teaspoon&nbsp;ground black pepper</p> <p>2 teaspoons&nbsp;fresh garlic, minced</p> <p>3 tablespoons&nbsp;shallots, minced</p> <p>2 teaspoons&nbsp;Worcestershire sauce</p> <p>3 tablespoons&nbsp;apple cider vinegar</p> <p>2 teaspoons&nbsp;sugar</p> <p>1/4&nbsp;teaspoon&nbsp;salt (add more to taste, if needed)</p> <p>3 tablespoons&nbsp;instant food thickener</p> <p>Dill Dressing Add-in:</p> <p>1/4&nbsp;cup&nbsp;fresh dill, chopped</p> <p>3 tablespoons&nbsp;apple cider vinegar</p> <p>3 teaspoons&nbsp;sugar</p> <p>3 teaspoons&nbsp;instant food thickener</p> <p>Place the first 12 ingredients&nbsp;into a blender and puree until smooth. Add the dill dressing ingredients and combine thoroughly, using the blender. Chill before serving.</p> <p>&nbsp;</p> <p>ROASTED SHALLOT AND TOMATO-BASIL VINAIGRETTE</p> <p>&nbsp;</p> <p>Makes 31/2&nbsp;cups</p> <p>1/2&nbsp;cup&nbsp;shallots, roasted until golden, cooled</p> <p>11/2&nbsp;cup&nbsp;tomatoes, diced</p> <p>3 tablespoons&nbsp;Dijon mustard</p> <p>2 teaspoons&nbsp;capers, drained</p> <p>3 tablespoons&nbsp;red wine vinegar</p> <p>3 teaspoons&nbsp;sugar</p> <p>1/4&nbsp;teaspoon&nbsp;ground black pepper</p> <p>1/2&nbsp;teaspoon&nbsp;salt</p> <p>1/4&nbsp;cup&nbsp;fresh basil, roughly chopped</p> <p>3 teaspoons&nbsp;food and beverage thickener</p> <p>1/4&nbsp;cup&nbsp;water</p> <p>Place everything except the water&nbsp;in the blender. With the blender running on medium, slowly add the water to emulsify. Chill before serving.</p> <p>&nbsp;</p> <p>While they may not be able to leap tall buildings, so-called superfoods do have some pretty impressive powers. These foods are rich in cancer-fighting antioxidants, heart-healthy Omega 3 fatty acids and colon-cleansing fiber. And you don&rsquo;t have to trek to a specialty store to find them&mdash;most are available at your local grocery store.</p> <p>&nbsp;</p> <p>OMEGA-3 FATTY ACIDS</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Wild salmon</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Sardines</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Turkey</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Mackerel</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Flaxseed</p> <p>&nbsp;</p> <p>ANTIOXIDANTS</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Blueberries</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Pomegranates</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Avocados</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Green or black tea</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Dark chocolate</p> <p>&nbsp;</p> <p>FIBER</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Oats</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Walnuts</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Soy</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Beans</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Spinach</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Oranges</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Pumpkin</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Broccoli</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Tomatoes</p> <p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Brown rice</p> <p>&nbsp;</p> <p>Quick Tip</p> <p>&nbsp;</p> <p>To fit more superfoods into your diet, try sprinkling beans or walnuts and orange slices on top of a spinach salad. Add avocado to your turkey sandwich. Top your oat-based cereal with blue&shy;berries and flax seeds. Consult your doctor for more tips.</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>ENTREES &amp; SIDE DISHES</p> <p>Chicken and fish are the staples of a healthy meal. See a new side of these go-to foods with preparations ranging from simple to exotic. Keep that adventurous spirit going with familiar but unique side dishes such as Broccolini.</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>BISTRO HERB-ROASTED CHICKEN</p> <p>&nbsp;</p> <p>Makes 8 servings</p> <p>3 tablespoons&nbsp;Lawry&rsquo;s&reg; Salt-Free 17 seasoning</p> <p>2 teaspoons&nbsp;kosher salt</p> <p>2 teaspoons&nbsp;thyme leaves, dried</p> <p>2 bunches&nbsp;fresh thyme</p> <p>2 [3-pound] whole&nbsp;fryer chickens</p> <p>1 strand&nbsp;butcher&rsquo;s twine</p> <p>2 teaspoons&nbsp;olive oil</p> <p>&nbsp;</p> <p>Preheat the oven&nbsp;to 375 F. Combine seasonings, salt and dried thyme. Set those ingredients aside. Wash and dry the fresh thyme leaves. Rinse the chickens and pat dry.</p> <p>Sprinkle 1&frac12; tablespoons seasoning mix inside the chicken cavity. Then insert the fresh thyme leaves. Using butcher&rsquo;s twine, truss the chicken (tie the legs of the bird to make sure it holds its shape). Sprinkle each chicken with 2 teaspoons seasoning mix and drizzle with olive oil.</p> <p>Roast the chickens at 375 F for 15 minutes. Reduce the heat of the oven to 275 F and continue to roast for another 45&ndash;60 minutes or until the juices run clear and an internal temperature of 165 F has been reached.</p> <p>Remove the chickens to a warm area and cover. Let them rest for 15&ndash;20 minutes before carving.</p> <p>&nbsp;</p> <p>GARAM MASALA-DUSTED SALMON</p> <p>&nbsp;</p> <p>Makes 6 servings</p> <p>1 tablespoon&nbsp;cumin seeds</p> <p>11/2&nbsp;teaspoons&nbsp;coriander seeds</p> <p>1/2&nbsp;stick&nbsp;cinnamon</p> <p>1 teaspoon&nbsp;whole black peppercorns</p> <p>4 whole&nbsp;cloves</p> <p>1/4&nbsp;teaspoon&nbsp;whole cardamom</p> <p>1/4&nbsp;teaspoon&nbsp;kosher salt</p> <p>6 [3-5 ounce]&nbsp;salmon fillets</p> <p>2 tablespoons&nbsp;olive oil</p> <p>&nbsp;</p> <p>Toast the first six ingredients&nbsp;in a small pan. When the spices are roasted, turn off the heat and allow them to cool. Once cooled, remove the cardamom seeds from their skins and mix them with all the other roasted spices. Grind the cooked spices together into a fine powder in a clean, dry coffee grinder (if you don&rsquo;t have a grinder, you can use a mortar and pestle or a blender). Mix in salt while grinding. Whatever you don&rsquo;t use for the salmon can be stored in an airtight container.</p> <p>Generously dust the garam masala mix on both sides of the salmon. Heat olive oil in a nonstick skillet. When the skillet is heated, place the fish in the skillet and cook until the fish are firm. Serve with a vegetable and quinoa or vegetable biryani rice.</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>FAST FACT</p> <p>&nbsp;</p> <p>The fats found in fish such as salmon and mackerel boast many health benefits&mdash;and may help prevent Alzheimer&rsquo;s. According to studies, eating fatty fish one or two nights a week can help maintain cognitive abilities as you age.</p> <p>&nbsp;</p> <p>SAUT&Eacute;ED BROCCOLINI WITH ROASTED GARLIC</p> <p>&nbsp;</p> <p>Makes 6 servings</p> <p>1 pound&nbsp;fresh Broccolini</p> <p>3 cups&nbsp;water</p> <p>11/4&nbsp;teaspoons&nbsp;kosher salt</p> <p>2 tablespoons&nbsp;olive oil</p> <p>1/4&nbsp;cup&nbsp;garlic, minced</p> <p>Trim the ends&nbsp;of the Broccolini, leaving each stalk about 4&ndash;5 inches long. Place the stalks in a skillet and cover with water. Bring to a boil and then simmer for about 6 minutes, or until bright green. Once tender, drain the Broccolini and set aside.</p> <p>Add olive oil and garlic to the pan and saute the garlic for about 3 minutes. Add the Broccolini to the garlic and olive oil. Season with kosher salt and serve.</p> <p>Fast Fact</p> <p>&nbsp;</p> <p>Broccolini is similar to broccoli but with a sweeter taste; longer, skinnier stalks; and smaller florets.</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>FRESH CRANBERRY SAUCE</p> <p>&nbsp;</p> <p>Makes 4&ndash;6 servings</p> <p>1/2&nbsp;cup&nbsp;fresh orange juice</p> <p>1/4&nbsp;cup&nbsp;red wine (such as Merlot)</p> <p>1/4&nbsp;cup&nbsp;water</p> <p>1/4&nbsp;cup&nbsp;honey</p> <p>3/4&nbsp;cup&nbsp;sugar (add more to taste, if needed)</p> <p>4 cups&nbsp;fresh cranberries</p> <p>1 tablespoon&nbsp;lemon zest</p> <p>1 tablespoon&nbsp;lemon juice</p> <p>A pinch&nbsp;salt</p> <p>Combine the orange juice,&nbsp;wine, water, honey and sugar in a saucepan and bring to a simmer over medium to low heat. Stir in the cranberries and return to a boil. Lower the heat to a simmer and stir occasionally and gently. Allow the cranberries to simmer for about 15 minutes. As it simmers, you&rsquo;ll start to hear a popping sound from the cranber&shy;ries. This is good because it means the berries are releasing pectin, their natural fiber, which will thicken the sauce.</p> <p>Remove the pan from the heat and add the lemon zest, juice and salt. You also can sweeten the sauce to your liking. Allow it to cool completely before serving.</p> <p>&nbsp;</p> <p>Quick Tip</p> <p>&nbsp;</p> <p>Make this sauce one day prior to serving to ensure a proper blending of flavors.</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>ENTREES &amp; SIDE DISHES | COMFORT FOODS</p> <p>&nbsp;</p> <p>TRICKS TO IMPROVE ON THE CLASSICS</p> <p>There&rsquo;s nothing more comforting than dishes that take us back to our childhood. But sweet and savory indulgences often come at a cost to our health. Put a healthy spin on old favorites with these tricks.</p> <p>HALVE THE LOAF.&nbsp;Meatloaf is delicious, but can be quite greasy. To reduce the fat, use a 50/50 ratio of lean ground beef and ground turkey breast&mdash;or only use turkey and no red meat. Add fiber by folding in oats instead of bread as a binding agent.</p> <p>MIX UP YOUR MASH.&nbsp;Creamy mashed potatoes are a favorite for many families. But the ingredients that make those potatoes so delicious&mdash;a mix of butter and heavy cream&mdash;also can be unhealthy. Reduce the amount of cream (or fold in Greek yogurt instead) and try different spices, rather than butter. You can add back some of the flavor by boiling the potatoes in chicken stock along with water. Feeling adventurous? Try mashing boiled cauliflower as a stand-in for potatoes.</p> <p>&ldquo;FRY&rdquo; CHICKEN A NEW WAY.&nbsp;Oven-fried chicken has fewer calories and fat than chicken that&rsquo;s deep-fried in oil&mdash;but it can still pack the same crunch and flavor. Use skinless chicken, and don&rsquo;t be afraid to experiment with breading other than flour, such as panko (Japanese-style bread&shy;crumbs) or unsweetened corn flakes.</p> <p>&nbsp;</p> <p>DESSERT</p> <p>&nbsp;</p> <p>Even if you eat healthy, you still deserve a treat once in a while. Try our recipe for a sweet but sneaky cookie&mdash;loaded with oatmeal and antioxidant-rich cranberries&mdash;for the perfect punctuation at the end of a healthful meal.</p> <p>&nbsp;</p> <p>DESSERT | RECIPE</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>OATMEAL-CRANBERRY COOKIES</p> <p>Makes 2. dozen</p> <p>1/2&nbsp;cup&nbsp;unsalted butter, softened</p> <p>3/4&nbsp;cup&nbsp;packed brown sugar</p> <p>1/4&nbsp;cup&nbsp;sugar</p> <p>1 teaspoon&nbsp;salt</p> <p>1/2&nbsp;teaspoon&nbsp;baking soda</p> <p>1/2&nbsp;teaspoon&nbsp;ground cinnamon</p> <p>6 ounces&nbsp;sweetened condensed milk</p> <p>3 tablespoons&nbsp;clover honey</p> <p>1 teaspoon&nbsp;vanilla</p> <p>1 large&nbsp;egg</p> <p>11/2&nbsp;cups plus 3 teaspoons&nbsp;all-purpose flour</p> <p>11/2&nbsp;cups&nbsp;white chocolate chips</p> <p>1 cup&nbsp;toasted macadamia nuts, chopped</p> <p>1 cup&nbsp;dried cranberries</p> <p>Preheat the oven&nbsp;to 325 F. Using the paddle attach&shy;ment on a stand mixer, cream the butter and sugars until light and fluffy. Add salt, baking soda, cinna&shy;mon, vanilla, honey and condensed milk. Mix the ingredients until well combined, scraping the sides of the bowl during the process to make sure everything gets added back into the mix. Add the eggs one at a time, beating well after each addition. Combine the 1. cups of flour and the oatmeal in a separate bowl. Mix in to the cookie dough a little at a time.</p> <p>In a separate bowl, combine the chips, cranberries, macadamia nuts and 3 teaspoons flour. Toss them to combine, and then fold this mixture into the dough.</p> <p>Using a spoon, place 1-inch round balls of the dough on a sheet pan liner that has been sprayed with cooking spray.</p> <p>Place in the oven and bake the dough for 6 minutes. Rotate the trays 180 degrees, and then bake for an additional 6 minutes until golden brown. Cool the cookies on the sheet completely before serving.</p> <p>Nutrition at be.group</p> <p>This e-book is brought to you by be.group, one of California&rsquo;s largest nonprofit providers of senior living communities. These recipes offer just a few examples of the delicious foods be.group chefs are cooking up in our communities. For people who no longer have the desire, energy or ability to cook for themselves (or when shopping is too much of a chore), complimentary meal services can help keep nutrition on track. Learn more about dining at be.group communities and see sample menus at thebegroup.org. Select a community and click &ldquo;services &amp; amenities&rdquo; to find sample menus.</p> <p>Learn more about be.group communities at thebegroup.org. Contact us today at (818) 247-3871.</p>

What we put into our mouths has the potential to stave off cancer, reverse arthritis damage and improve our heart health. And luckily, there are plenty of ways to make nutritious meals taste good. Here, chefs from be.group senior living communities show you how to add superfoods to your diet and boost your energy with simple, delicious recipes.

Read and print this e-book featuring:

  • 13 recipes for breakfasts, salads, entrees and desserts
  • Tips for enhancing the nutritional value of quick-and-easy meals
  • Ways to transform comfort foods into healthier classics 
Recipe Ebook
Publication Date: September 10, 2013