Senior Dishes: 4 Heart Healthy Recipes you Have to Try!

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As one ages, there becomes a much needed increase in paying more attention to ones overall health, especially the heart, the most important muscle in the body. The heart is vital for our survival. With this, people need to take care of their heart. One way someone can do this is to eat heart healthy foods to make the heart strong and healthier. Here are some recipes to help aid the heart in living a long happy life:

Creamy Spinach and Feta Dip

What you need:
1 10.5-ounce package chopped frozen spinach
½ cup fat-free yogurt
½ cup reduced-fat sour cream
½ cup fat-free feta cheese crumbles
1 teaspoon garlic, minced from jar
2 teaspoons dried parsley or dill (or 1/3 cup fresh chopped)
½ teaspoon black pepper
6 whole-wheat pitas sliced in quarters

 

Directions:
1. Cook spinach according to package directions and drain in colander (press with fork to drain completely).
2. Combine all ingredients in a bowl and mix well. Refrigerate for 1 hour and serve with pita slices.

Tailgate Chili

What you need:
1 pound 95% lean ground beef (or ground white meat chicken or turkey for a healthier option)
1 medium onion, chopped
1 medium green bell pepper, chopped
1 medium jalapeno, chopped (optional, only if you like spicy chili)
2 teaspoons minced garlic from the jar or 4 cloves minced
1 tablespoon chili powder
1 tablespoon ground cumin
1/2 teaspoon ground coriander
1 (15.5 oz) can no-salt-added or low-sodium pinto or kidney beans, undrained
1 (14.5 oz) can no-salt-added or low-sodium diced tomatoes, undrained
3/4 cup jarred salsa (lowest sodium available)

Directions:
1. Spray large saucepan with cooking spray. Cook beef and onion over medium-high heat for 5-7 minutes, stirring constantly to break up beef. 2. Transfer to colander and rinse with water to drain excess fat. Return beef to pan.
3. Stir in bell pepper, garlic, chili powder, and cumin, and cook for 5 minutes, stirring occasionally.
4. Add remaining ingredients and bring to a boil. Reduce to simmer, cover and cook for 20 minutes.
Optional – serve topped with low-fat grated cheese, a dollop of fat-free sour cream, sliced avocado, snipped cilantro or chopped green onions.

BBQ Pulled Pork Sliders

Pulled Pork

What you need:

1½ teaspoon dried thyme

1 teaspoon garlic powder

1 teaspoon chili powder
½ teaspoon paprika
½ teaspoon black pepper
2½-3 pound lean cut pork loin roast, visible fat removed
½ cup unsweetened plain applesauce
¼ cup apple cider vinegar
2 teaspoons honey
½ cup low sodium chicken broth
½ cup water
1 small onion, roughly chopped

Directions:
1. In a small bowl, combine thyme, garlic powder, chili powder, paprika and pepper. Rub evenly over pork. Set aside.
2. In a small bowl, whisk together applesauce, vinegar, honey, chicken broth and water. In crock-pot, scatter onions to cover the bottom of dish. Place pork on top of onion and pour applesauce mixture over pork. Cook on low setting for 6-7 hours.
3.Remove meat from crock-pot and discard remaining cooking liquid. When cool enough to touch, shred pork by hand or with two forks, discarding any fat and/or bones. (Optional- remove onions with serrated spoon).

BBQ Sauce and Sandwiches

What you need:
¼ cup unsweetened, plain applesauce
2 tablespoons sugar free peach preserves
¼ teaspoon chili powder
1 teaspoon apple cider vinegar
12 whole-wheat slider buns
12 thin slices green apple (about 1 apple)
12 thin slices red onion (about ½ an onion)

Directions:
1. Whisk together applesauce, preserves, chili powder and vinegar to make BBQ sauce.
2. Toss sauce with pulled pork. Fill each slider bun with about ¼ cup pork, apple slices and red onion slices.

Devil’s Food Cupcakes with Almond-Mocha Topping on Raspberry Sauce

What you need:
Cooking spray
Cupcakes
1 18.25-ounce box devil’s food cake mix
1 2.5-ounce jar baby food pureed prunes
1 cup strong coffee, or 1 cup water plus 2 teaspoons instant coffee granules
3 large egg whites
2 tablespoons canola or corn oil
Sauce
2 12-ounce packages frozen unsweetened raspberries, thawed
1/2 cup sugar
1 1/2 tablespoons cornstarch
1 teaspoon vanilla extract
Topping
2 teaspoons instant coffee granules
2 teaspoons water
8 ounces frozen fat-free whipped topping, thawed in refrigerator
2/3 cup sliced almonds, dry-roasted

Directions:
1. Preheat the oven to 325°F, or as directed on the package. Lightly spray two 12-cup muffin pans with cooking spray.
2. In a large mixing bowl, combine the cupcake ingredients. Follow the package directions for beating the batter and baking and cooling the cupcakes.
3. Meanwhile, in a medium saucepan, stir together the raspberries, sugar, and cornstarch until the cornstarch is dissolved. Bring to a boil over medium-high heat. Boil for 1 to 1 1/2 minutes, or until thickened, stirring frequently. Remove from the heat.

4. Let cool completely, about 20 minutes. Stir in the vanilla.
5. In a medium bowl, stir together the coffee granules and water until the coffee is dissolved. Fold in the whipped topping until well blended.

6.Cover and refrigerate until needed.

For each serving, spread 1 tablespoon plus 2 teaspoons raspberry sauce on a dessert plate, top with a cupcake, spoon 1 tablespoon plus 2 teaspoons whipped topping mixture over the cupcake, and sprinkle with about 1 1/2 teaspoons almonds.

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