Our Senior Living Community Makes Eating Healthy Easy
The aging process often begins sooner than most people expect. In fact, one study shows that a person’s ability to make quick decisions, remember unrelated facts and detect relationships peaks at about age 20 and starts to decline slowly at about age 27. Another study says that your strength, endurance and balance are already beginning to fade by the time you reach your 50s.
Fortunately, you can make certain lifestyle changes to slow the aging process and keep your mind and body strong. First and foremost, you can eat healthier foods. Research suggests that a well-rounded diet can help older adults maintain a healthy weight and lower their risk of developing chronic health conditions like diabetes and heart disease.
Understanding the importance of diet, our community hires award-winning chefs who prepare meals that are both delicious and nutritious. Keep reading to learn more about how our dining team makes eating healthy easy.
High-Quality, Farm-Fresh Ingredients
Any chef knows the importance of ingredients. High-quality vegetables, fruits and proteins can not only transform a dish, they can also transform your health. Because of this, our chefs incorporate a variety of nutrient-dense, heart-healthy ingredients. Some examples include:
- Leafy greens: leafy greens like romaine lettuce, spinach and kale are underrated. Versatile and delicious, these superfoods contain high levels of potassium, an essential vitamin that can help your body eliminate sodium. Curly kale, a sweeter variety with a touch of pepperiness, is perfect in a fall salad. Our chefs massage the kale in an apple cider vinaigrette before topping it with candied pecans, apple slices, dried cranberries and chunks of tangy blue cheese.
- Berries: berries are a summertime treat rich in flavonoids, an antioxidant agent that is associated with lower blood pressure. Raspberries, strawberries and blueberries are delicious and easy to incorporate into breakfast. In the morning, our chefs might whip up whole wheat pancakes — a high fiber alternative — and top them with blueberries macerated in lemon juice and honey.
- Quinoa: this ancient grain is gaining traction in the health world for many reasons. Loaded with potassium and magnesium, quinoa is great for normalizing blood pressure. Since it is packed with protein and has a meaty texture, it can also easily be used as a base for veggie burgers.
- Lean meats: protein is essential to a balanced diet; however, fatty meats can contribute to high blood pressure. Rather than preparing pork or beef exclusively, our chefs incorporate lean meats like turkey, chicken breast or fish in meals in innovative ways. At our community, a typical dinner might include a serving of poached salmon with lemon and dill served with roasted fingerling potatoes and grilled asparagus.
- Herbs: healthy food need not be tasteless. In fact, herbs like garlic, rosemary and thyme can help prevent cancer, heart disease and diabetes. Some studies even suggest that fresh herbs can mitigate blood clots. During the summer, our chefs whip up a quick pesto using basil, olive oil, lemon juice and pinenuts. This tasty sauce is best served on whole wheat angel hair pasta.
Home Cooked Meals Without the Fuss
By watching what you eat, you can greatly reduce your risk of developing serious conditions. For example, avoiding sodium and fat can help mitigate high blood pressure. Skipping added sugars can help prevent diabetes. Realizing the link between food and health, our chefs prepare balanced meals from scratch, avoiding sodium-packed “instant” foods as well as fatty meats, butter and deli meat.
Below are some recipes you may find in our kitchen. You can give them a try at home or stop by to sample what residents enjoy daily.
Paprika Garlic Quinoa Crusted Chicken
Lean protein and fiber-packed quinoa make this a filling weeknight favorite.
Ingredients
- 1 cup water
- ½ cup quinoa
- ¼ tsp salt
- ¼ tsp black pepper
- ¼ tsp garlic powder
- ⅛ tsp paprika
- 2 egg whites, beaten
- 1 tbsp lime juice
- 4 (4-ounce) boneless, skinless chicken breasts
- 4 tbsp shredded Parmesan cheese
Instructions
- Preheat the oven to 300°F. Get a non-stick baking sheet and set aside for future use.
- Bring one cup of water and the quinoa to a boil in a small saucepan over high heat. After the contents are at a boil, reduce the heat to low. Cover and simmer for 8 to 10 minutes or until the quinoa is fully cooked. Remove from heat and let stand for 5 minutes, then fluff with a fork. Stir in salt, pepper, garlic powder and paprika.
- Spread the quinoa in an even layer on the baking sheet and toast it for about 30 minutes, or until it’s completely dried and crispy. When finished, transfer the toasted quinoa into a bowl.
- Line the same baking sheet with foil and spray it with nonstick cooking spray. Raise the oven’s temperature to 400°F.
- Pat the chicken breasts dry and set them aside. In a small bowl, combine the egg white and lime juice and whisk together.
- Dip the chicken breast into the egg mixture. Coat them with the quinoa. Place the chicken breasts on the baking sheet and place 1 tablespoon of parmesan cheese on each chicken breast. Bake for 16 to 18 minutes or until fully cooked.
Baked Green Tomatoes
If you’re looking for a tasty, vegetarian appetizer that packs in the fiber, look no further.
Ingredients
- 1½ lb. green tomatoes
- ⅓ cup low-fat buttermilk
- 1 tsp hot sauce
- ½ cup panko bread crumbs
- ¼ cup flax meal
- ¼ cup Parmesan cheese
- ½ tsp cayenne pepper
- ¼ tsp onion powder
- ¼ tsp garlic powder
- ¼ tsp paprika
- Salt and black pepper to taste
Instructions
- Preheat the oven to 400°F and coat a non-stick baking sheet with cooking spray.
- Slice the green tomatoes into even slices.
- Fill one shallow bowl with buttermilk and hot sauce and stir them together. In another bowl, combine the panko breadcrumbs, flax meal, parmesan cheese, cayenne pepper, garlic powder, onion powder, paprika, salt and pepper.
- Dip every tomato slice into the buttermilk mixture, then into the panko mixture. Make sure the excess buttermilk mixture drips off before pressing into the panko mixture to ensure the breadcrumbs stick well.
- Place the tomato slices on a baking sheet in a single layer and bake for 25 to 30 minutes. Flip them halfway through.
Mashed Cauliflower
Swimming in cream and butter, mashed potatoes can be a fatty side dish. Fortunately, mashed cauliflower is a great alternative, packing in the veggies with a portion of the fat.
Ingredients
- 1 medium cauliflower head
- ⅓ cup low sodium chicken broth
- 2 tbsp light sour cream
- ¼ tsp salt
- ¼ tsp black pepper
Instructions
- Cut the cauliflower heads into small florets, then put them in a microwave-safe bowl with ½ cup water. Cover the bowl with plastic wrap and microwave the florets in the water for 5 minutes. The florets should be tender when ready.
- Transfer the cooked cauliflower into a food processor or blender. Add sour cream, chicken broth, pepper and salt. Blend ingredients together until the contents are transformed into a delicious substitute for mashed potatoes.
