3 Heart-Healthy Holiday Recipes for Seniors

The holidays are here again! That means trimming the tree, wrapping gifts, and spending time around the table enjoying savory feasts with loved ones. However, with the average holiday meal containing as much as 3,000 calories, some seniors may be concerned about indulging in mouthwatering dishes due to their heart conditions.

Fortunately, there are plenty of healthier holiday meal alternatives to try.

Here are three heart-healthy recipes seniors can enjoy during the holidays and year-round. 

The Main Dish: Oven-Roasted Salmon with Charred Lemon Vinaigrette 

Every holiday feast is complete with a main dish. This nutritious recipe from Woman’s Day puts delicious salmon front and center. Eating salmon has many health benefits. Not only can salmon promote a healthy heart, but it also reduces artery inflammation, lowers cholesterol, and maintains blood pressure.

This recipe serves four and takes about 35 minutes to make.

Ingredients:

• 1 lemon
• 2 red onions, thinly sliced
• 2 bulbs fennel, thinly sliced
• 2 ½ tablespoons olive oil, divided
• 1 ¼ pounds of skin-on salmon filet
• 3 cups baby arugula
• 1 teaspoon stone-ground mustard
• Salt and pepper

Directions:

Heat your broiler. Cut the pointed ends off the lemons and halve crosswise. Place the lemons on a rimmed baking sheet with the center cuts facing up. Broil on the top oven rack until the lemons char. Set them aside on a plate.

Set the temperature of your oven to 400 degrees. Toss the onions and fennel with the oil and ¼ teaspoon of salt and pepper. Arrange them around the edges of the sheet. Put the filet in the center of the sheet and season with ¼ teaspoon of salt and pepper. Roast until the veggies are tender and the fish is opaque all over.

Juice the charred lemon halves and whisk in the mustard and remaining olive oil. Remove the sheet from the oven and fold the arugula into the veggies. Drizzle the charred lemon vinaigrette over the salmon and veggies. Enjoy! 

Sides: Oven-Roasted Butternut Squash

Are you looking for healthier holiday sides? If so, try this oven-roasted butternut squash recipe from The Healthy Foodie. Just skip the salt.

Squash is packed with antioxidants that help reduce the risk of cardiovascular disease and certain cancers.

Ingredients:

• 1 medium to large butternut squash
• 3 to 4 tablespoons of extra-virgin olive oil
• Salt and pepper (optional)

Directions:

Preheat your oven to 375 degrees. Cut the squash in half and scoop out the inners. Place both halves on a roasting pan and drizzle with the olive oil. Sprinkle it with salt and pepper. Turn the squash flesh down and pour ¼ cup of water into the bottom of the pan.

Bake for 40 minutes or until the squash becomes soft.

When done, remove the squash from the oven and let it cool. Scoop out the flesh with a spoon. You can serve it as is or mash it roughly for a creamier texture.

Dessert: Apple Pear Crisp 

Enjoy a sweet, heart-friendly holiday dessert with this easy apple pear tart recipe from the American Heart Association.

This recipe serves four.

Topping Ingredients:

• 1/4 cup uncooked rolled oats
• 1/4 cup all-purpose flour
• 2 tablespoons trans-fat-free tub margarine, chilled in freezer for 15 minutes
• 1 tablespoon unsweetened applesauce
• 1/2 teaspoon ground cinnamon
• 1 tablespoon stevia sugar blend

Crisp Ingredients:

• 1 large pear, such as Anjou or Bartlett, peeled and diced
• 1 teaspoon cornstarch
• 1/2 teaspoon stevia sweetener
• OR
• 1 stevia sweetener packet
• 1/8 teaspoon ground ginger
• 1/8 teaspoon ground cloves
• 1/8 teaspoon ground cardamom (optional)
• 1 large apple, such as Granny Smith, Fuji, or Gala, peeled and diced

Directions:

Preheat the oven to 375°F.

In a medium bowl, stir together the crisp ingredients. Spoon ½ cup of the apple-pear mixture into four 6-ounce ovenproof glass custard cups or porcelain ramekins.

In a small bowl, stir together the topping ingredients until well blended. Sprinkle the topping over the fruit mixture in each custard cup.

Bake for 20 to 25 minutes, or until the fruit mixture is bubbly and the topping is golden brown.

Visiting Angels of South Charleston, WV, Helps Seniors Stay Healthy 

Do you need help preparing heart-healthy holiday recipes? Visiting Angels of South Charleston, WV, can assist! Our in-home caregivers can drive you to the supermarket and help with meal planning and preparation.

We create personalized care plans tailored to your health needs and dietary preferences. Contact us today at (304) 400-4946 to learn more.