Heart-Healthy Recipes for Seniors
Every February, we recognize American Heart Month, a national month-long holiday to raise awareness about heart disease and health. With 77 to 80 percent of older adults between the ages of 60 and 80 having cardiovascular disease, it’s also the perfect time for seniors to educate themselves about the risks of heart conditions and proactively focus on things that can improve their heart health. One of the best ways to take better care of your heart is through your stomach.
3 Heart-Healthy Recipes for Seniors
Use these three recipes to support heart health during American Heart Month and all year long.
1. Sweet Potato Hash with Eggs
Start the day on a healthy foot with this hardy sweet potato hash with eggs recipe from the American Heart Association.
Ingredients:
2 teaspoons of canola or corn oil
1/2 medium onion, diced
4 medium sweet potatoes, peeled and cut into 1/2-inch cubes
1/2 medium bell pepper (green or red), chopped
2/3 cup of low-sodium, fat-free vegetable broth
2 tsp of minced garlic
2 tsp of smoked paprika
1 tsp of ground cumin
1/2 tsp of dried thyme, crushed
1/2 tsp of black pepper
1/8 teaspoon of salt
4 large eggs
Directions:
Heat the oil in the pressure cooker on the sauté setting. Cook the onion for about three minutes or until softened, stirring frequently. Turn off the pressure cooker. Add the remaining vegetables, broth, and seasonings. Stir to combine, then close and seal the lid. Cook on high pressure for three minutes, then carefully use the quick release. After it vents, turn off the pressure cooker and remove the lid with caution–there will be remaining steam.
In a small bowl, crack one egg. Using the back of a spoon, make four small wells in the potatoes. Gently slide the egg into the well and repeat with the rest of the eggs. Close the lid again, leaving the pressure vent open, and cook on sauté for two minutes. Check the eggs for your desired doneness, and re-cover until they reach your liking.
2. Sweet and Spicy Snack Mix
Stay full between meals with this fiber-rich sweet and spicy snack mix recipe from the Mayo Clinic Staff.
Ingredients:
2 15-oz cans of garbanzo beans
2 cups unsweetened wheat square cereal
1 cup of dried pineapple chunks
1 cup of raisins
2 tbsp of honey
2 tbsp of Worcestershire sauce
1 tsp of garlic powder
1/2 tsp of chili powder
Directions:
Preheat the oven to 350 degrees. Coat a baking sheet and a heavy skillet with cooking spray. Add the garbanzo beans to the skillet and cook over medium heat, stirring often. When the beans are browned nicely, transfer them to the baking sheet and spray them with cooking spray. Bake, stirring occasionally, for about 20 minutes.
Coat a roasting pan with cooking spray. Add the cereal, raisins, pineapple, and roasted garbanzos to the pan and stir to combine evenly.
Whisk together the honey, Worcestershire sauce, and spices in a large measuring cup and pour the mixture over the snack mix, tossing gently to coat. Spray the mixture with cooking spray once more and bake the roasting pan for 10 to 15 minutes, stirring occasionally to prevent burning. Remove from and cool before serving.
3. Mixed-Berry Ice Pops
End your meal on a healthy sweet note with this mixed-berry ice pop recipe from the American Heart Association.
Ingredients:
1 cup of fat-free plain Greek yogurt
1/2 tsp of stevia sweetener OR 1 packet of stevia sweetener
5 drops of unflavored liquid stevia
1 squeeze of strawberry kiwi stevia water enhancer
1 1/2 cups of frozen mixed berries
Directions:
Combine the yogurt and the stevia sweetener, liquid, and water enhancer in a bowl. Carefully fold in the mixed berries.
Spoon the mixture into four ice pop molds and insert popsicle sticks or close the top, depending on the type of mold you have. Freeze for four hours or until frozen completely.
Visiting Angels Southwest OKC Supports Heart Health
Visiting Angels Southwest OKC assists seniors in a variety of ways, including promoting heart-healthy lifestyles. We also offer meal planning and preparation that follows each client’s unique dietary needs and preferences. Making tasty, yet good-for-you dishes like the ones above are just one of the ways in which we help seniors live fuller, happier lives as they age in place.
Contact us today to find out more, or give us a call anytime at 405-703-7676.