Ever wonder why all the foods that taste so yummy are so unhealthy? The answer is simple: The universe likes to play cruel jokes. Hence, we yield to the temptation of those delicious high fat, high sodium choices, only to learn the older we get, the longer the list of reasons we cannot eat them. See, a wicked sense of humor.

The fact is, too much salt in your diet can increase your risk of high blood pressure and heart disease. Too much saturated fat can lead to high cholesterol, coronary artery disease and stroke. It can even be a contributing factor to the onset of Alzheimer’s.

So, take the saltshaker off the table and ease up on the burgers. Salt and fat are not your friends. They are more like those frenemies who hold themselves out as friends but are in fact out to get you.

The good news is, with a little thought and creativity, you can thumb your nose at the universe and have the last laugh. There are plenty of fun summer recipes that are both tasty and healthy for seniors. Maybe one of these easy to make meals will work for your next dinner party in your new Overture apartment.

One Pan Salmon and Vegetables

When it comes to low fat and low salt recipes, you can’t do better than salmon and vegetables. Combine your low-calorie protein and an assortment of veggies and voila! A meal that is easy to prepare and full of good stuff.

Ingredients

  • 1 squash or zucchini, sliced into rounds
  • ½ onion, cut into wedges
  • 1 cup cherry or grape tomatoes
  • 1 bell pepper, sliced
  • 3 tablespoons olive oil, divided
  • 1 teaspoon of your favorite fish-seasoning blend
  • 2-3 salmon filets, about 4 ounces each
  • 1 lemon, optional

Instructions

  1. Preheat the oven to 450 F and line a baking sheet with parchment paper or aluminum foil.
  2. Toss the veggies in a large bowl. Add 2 tablespoons of olive oil and your favorite seasoning. Spread them in a single layer on the baking sheet.
  3. Put your salmon filets, skin side down on the baking sheet. Brush with remaining olive oil.
  4. Roast for 12-15 minutes,  until the salmon is flakey and mostly opaque.
 

Berry Chicken Salad

Bake chicken tenders for a quick 15 minutes or ransform leftover chicken into a light and lovely chicken and berry salad. Instead of grapes which are so high in sugar, add fresh, antioxidant rich berries.

Ingredients

  • ¼ cup olive oil mayonnaise (lower in cholesterol than regular mayo!)
  • 1 teaspoon sugar
  • ½ teaspoon dried tarragon
  • 1½ cups chopped or shredded leftover chicken (about 1 breast)
  • 1 cup quartered fresh strawberries or whole fresh blueberries
  • ½ cup fresh or frozen peas, thawed
  • ¼ cup chopped celery
  • Torn salad greens or spinach

Instructions

  1. Whisk the first three ingredients together in a large bowl.
  2. Add chicken, berries, peas, and celery, and stir well to combine.
  3. Scoop chicken salad over salad greens or spinach and enjoy.
 

Garlicky Roasted Eggplant with Creamy Yogurt Sauce

Eggplant is center stage for this easy low sodium meal for seniors. This recipe combines phytonutrients – memory boosters – with fiber that enhances digestive health.

Ingredients

  • 1 eggplant, cut into ½-inch slices
  • 2 cloves of garlic, finely chopped (use pre-chopped from the jar if easier)
  • ¼ cup olive oil
  • 1 teaspoon Mediterranean spice blend or your favorite blend

Instructions

  1. Place eggplant slices on a baking sheet. Let them sit for a couple minutes while your oven preheats to 400 degrees.
  2. Mix garlic, olive oil, and spice blend in a small bowl.
  3. Brush both sides of eggplant with the olive oil mixture for a dose of heart-healthy fats.
  4. Roast eggplant for about 30 minutes, until caramelized, flipping once about halfway through.

For the Creamy Yogurt Sauce

  • 1 cup Greek yogurt (a great source of probiotics for digestive health)
  • 1 clove garlic, finely chopped
  • 1 tablespoon lemon juice
  • 1 teaspoon honey
  • 1 tablespoon fresh herbs, like basil or mint (optional)

Mix all ingredients in a small bowl. Your roasted eggplant with yogurt sauce is the perfect Mediterranean dish. Brown rice or chopped cucumbers make a great side dish.

Overture’s premier senior living apartments are designed to support and enhance every aspect of this exciting chapter of life. Book a tour at the property of your choice today. A vibrant and welcoming community is waiting to trade delicious, healthy recipes with you.

Who’s laughing now?