Eating habits can make a huge difference in our overall well-being, especially when it comes to heart health for a senior. Cooking with herbs is one way of making meals delicious and healthy. With these tips and recipes, you can try a few new dishes that benefit your heart health.
Benefits of Cooking With Herbs
Herbs are packed with essential oils, vitamins, and minerals that provide a wealth of health benefits for your senior loved one. Some of the top benefits of cooking with herbs include:
- Boosts flavor: Herbs are a great way to add flavor to meals without adding a lot of extra fat, sugar, or salt.
- Adds nutrients: Herbs are a great source of vitamins and minerals. They can help you get the essential nutrients you need without the calories.
- Supports a healthy heart: Studies have shown that herbs can help reduce inflammation, improve blood circulation, and reduce the risk of heart disease.
- Enhances digestion: Herbs can help promote healthy digestion and improve the absorption of nutrients.
Four Recipes With Herbs for Seniors to Try
There are so many delicious and nutritious recipes that feature herbs. Here are four recipes to get you started:
1. Oregano-Roasted Potatoes Recipe
Ingredients:
- 4 red potatoes, chopped
- 2 tablespoons of extra-virgin olive oil
- 2 teaspoons of oregano
- Salt and pepper to taste
Instructions:
- Preheat oven to 425 degrees F.
- Place chopped potatoes onto a baking sheet.
- Drizzle with olive oil, oregano, salt, and pepper.
- Mix ingredients, making sure the potatoes are evenly coated.
- Bake for 25 minutes or until potatoes are golden brown.
2. Rosemary-Garlic Chicken Recipe
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 tablespoon of olive oil
- 2 cloves of garlic, minced
- 2 tablespoons of fresh rosemary, chopped
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large skillet over medium-high heat.
- Add chicken to the hot skillet and season with salt and pepper.
- Cook chicken for 6-7 minutes per side or until cooked through.
- Add garlic and rosemary to the pan and cook for 2 minutes.
- Serve chicken with desired sides.
3. Thyme-Roasted Vegetables
Ingredients:
- 2 carrots, chopped
- 1 onion, chopped
- 1 zucchini, chopped
- 1 yellow squash, chopped
- 2 tablespoons of extra-virgin olive oil
- 1 tablespoon of dried thyme
- Salt and pepper to taste
Instructions:
- Preheat oven to 425 degrees F.
- Place chopped carrots, onion, zucchini, and yellow squash onto a baking sheet.
- Drizzle with olive oil, thyme, salt, and pepper.
- Mix ingredients, making sure vegetables are evenly coated.
- Bake for 25 minutes or until vegetables are golden brown.
4. Sage-Infused Rice Recipe
Ingredients:
- 1 cup of uncooked white rice
- 2 tablespoons of extra-virgin olive oil
- 2 tablespoons of fresh sage, chopped
- 1 garlic clove, minced
- Salt and pepper to taste
Instructions:
- Cook rice according to package instructions.
- Heat olive oil in a small skillet over medium-high heat.
- Add sage and garlic to the skillet and cook for 1-2 minutes or until fragrant.
- Pour sage and garlic oil over cooked rice and stir to combine.
- Season with salt and pepper to taste.
Tips for Cooking for One
Cooking for one can be challenging. Here are a few tips to make it easier:
- Make big batches: Prepare larger batches of food and freeze the leftovers for later.
- Cook with friends: Get together with friends or family to cook and share meals.
- Use single-serving containers: Freeze pre-portioned meals in single-serving containers for easy reheating.
Senior Helpers Moanalua-Honolulu Assists With Meal Planning and Preparation
At Senior Helpers Moanalua-Honolulu, we understand the importance of promoting heart health in seniors. Cooking with herbs is a great way to get the important nutrients you need while also enjoying delicious, flavorful recipes in Honolulu or Fort Shafter. Contact us today to learn more about how we can help your senior loved one!