The New Year brings changes for the better, so make sure to stick to your resolutions! Try out these recipes in your diet to add some healthy meals to your routine. If you’re currently living in an assisted living community, make sure to request to have these recipes included in your diet!
HarborChase Senior Living, offering independent and assisted living services as well as memory and respite care, is celebrating the new year by sharing some healthy recipes that will have you feeling happy and healthy this year!
Tasty Turkey Meatloaf
This recipe is low in sodium and recommended served with sides of red potatoes and steamed broccoli. Turkey meatloaf is a great substitute for traditional meatloaf because it contains protein, but has much less fat and sodium. The ingredients you’ll need for this recipe are:
- 2 lb ground turkey
- 2 grated zucchini
- 6 oz canned tomato paste
- ½ cup breadcrumbs
- 1 large egg
- ¼ oz onion soup mix
- 1 tbsp chopped fresh thyme
- ½ tsp black pepper
To make this simple recipe, follow these steps!
- Preheat your oven to 350℉ and spray a 9x5x3 glass pan with cooking spray.
- Mix all of your ingredients until they are a uniform mixture, press into your dish and form a loaf.
- Bake the loaf for 70 minutes or until it is 160℉.
- Let the loaf stand for five minutes and drain the juices.
This meal is relatively easy to make and serves six people. Feel free to add additional spices and seasonings to your liking and enjoy!
The next entry on our list is an excellent choice for a healthy breakfast and vegetarians can enjoy this one too! This recipe features bananas, which are loaded with potassium and probiotics that are healthy for your stomach. The sunflower seeds in this dish have high amounts of healthy fats, vitamin E and protein too! To make this recipe, you’ll need:
- ⅔ cup of water
- ⅓ cup of uncooked pearl barley
- 1 sliced banana
- 1 tbsp sunflower seeds
- 1 tsp honey
To craft this delicious dish, you need to:
- Combine the ⅔ cup of water and barley in a microwave-safe bowl.
- Microwave on HIGH for 6 minutes.
- Stir the mixture and let stand for 2 minutes.
- Top the dish with your banana slices, sunflower seeds, and honey.
This dish is perfect for a person who is trying to make a quick meal in the morning. It contains many essential nutrients that your body needs and is delicious! If you’re in the mood to spice this dish up, you can add some spices to your liking!
Slow-Cooker Winter Vegetable Soup
The last entry on our list comes from one of our chefs at HarborChase, Jason Valerio! Jason is currently working in the senior living community, he has been a professional chef for over 22 years and trained under a certified master chef. He was kind enough to share one of his favorite winter recipes for our residents to make at home. To make this scrumptious treat, you’ll need:
- 2 tbsp extra virgin olive oil
- 1 large yellow onion, diced
- 3 celery stalks, diced
- 3 medium carrots, trimmed, peeled, and diced
- 2 medium zucchini, squash or a mixture ends trimmed and chopped into ¾ -inch chunks
- 3 Yukon gold potatoes, scrubbed and chopped into ¾ -inch cubes
- ¾ cup split red lentils
- 1 cup canned chopped tomatoes (with their juices)
- 2 pieces of Parmigiano-Reggiano rind (you can omit this if you have grated parm)
- 2 dried bay leaves
- 3-4 sprigs of fresh thyme
- 5 cups chicken stock
- 1 teaspoon kosher sea salt, plus more
- freshly ground black pepper
- 2-3 cups finely sliced savoy cabbage
- extra virgin olive oil, for drizzling
- freshly chopped flat-leaf parsley (or basil), for garnishing
- freshly grated Parmigiano-Reggiano cheese, for garnishing
Once you have your ingredients, the steps to make this dish are:
- Place your insert on the slow-cooker base. Add the olive oil, onion, celery, carrot, zucchini, potatoes, split red lentils, chopped tomatoes, Parmigiano rind, bay leaves, thyme, chicken stock, kosher salt, and black pepper. Stir the ingredients together. Cook on high heat for 4-6 hours or until the lentils are tender.
- In the final hour of cooking, add the sliced cabbage and remove any thyme sprigs or bay leaves. Add the salt and pepper to your liking. Check for taste.
- Serve the soup in bowls, adding a drizzle of virgin olive oil, a sprinkling of parsley and the grated Parmigiano-Reggiano cheese
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