Healthy Aging: Healthy Diet
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Preventing Osteoporosis
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Cauliflower-Broccoli Gratin
| Prep Time | 15 Minutes |
| Cook Time | 45 Minutes |
| Servings |
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Ingredients
- 1 broccoli crown trimmed and cut into 1-inch florets (about 4 cups)
- 1/2 head cauliflower trimmed and cut into 1-inch florets (about 4 cups)
- 2-3 Tbsp extra-virgin olive oil divided
- 1 medium onion thinly sliced
- 3 Tbsp all-purpose flour
- 3/4 tsp salt
- 1/4 tsp white or black pepper
- 2 1/2 cups low-fat milk
- 1 1/2 cups fresh whole-wheat breadcrumbs or 1/2 cup shredded or crumbled cheese
Ingredients
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Instructions
- Position racks in upper and lower third of oven; preheat to 425 degrees F.
- Toss broccoli and cauliflower in a large bowl with 1 tablespoon oil until well coated. Divide between 2 baking sheets and spread in an even layer. Roast the vegetables, stirring once and rotating the pans top to bottom about halfway through, until tender and beginning to brown, 20 to 25 minutes.
- Meanwhile, heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and cook, stirring frequently, until very soft and golden brown, 5 to 8 minutes. Add flour, salt and pepper; cook, stirring, for 1 minute more. Add milk and continue to stir, scraping up any browned bits. Cook, stirring, until the sauce bubbles and thickens enough to coat the back of a spoon, about 4 minutes. Remove from the heat.
- When the vegetables are done, remove from the oven. Preheat the broiler.
- Transfer half the vegetables to a 2-quart, broiler-safe baking dish. Spread half the sauce over the vegetables. Add the remaining vegetables and top with the remaining sauce.
- Combine breadcrumbs and the remaining 1 tablespoon oil in a small bowl (skip this step if you are topping with cheese).
- Sprinkle the breadcrumb mixture (or cheese) over the gratin. Place under the broiler and broil, watching closely, until the gratin is bubbling and beginning to brown on top, 1 to 5 minutes, depending on your broiler. Let stand for 10 minutes before serving.
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Sauteed Brussel Sprouts with Bacon and Onions
| Prep Time | 10 Minutes |
| Cook Time | 25 Minutes |
| Servings |
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Ingredients
- 2 1/2 lbs brussel sprouts trimmed
- 4 slices bacon cut into 1-inch pieces
- 1 Tbsp extra-virgin olive oil
- 1 large onion diced
- 4 sprigs thyme or savory
- 2 tsp thyme leaves
- 1 tsp salt
- freshly ground black pepper to taste
- 2 tsp lemon juice optional
Ingredients
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Instructions
- Bring a large pot of water to a boil. If sprouts are very small, cut in half; otherwise cut into quarters. Cook the sprouts until barely tender, 3 to 5 minutes. Drain.
- Meanwhile, cook bacon in a large heavy skillet over medium heat, stirring, until brown but not crisp, 3 to 6 minutes. Remove with a slotted spoon to drain on a paper towel. Pour out all but about 1 tablespoon bacon fat from the pan.
- Add oil to the pan and heat over medium heat. Add onion and cook, stirring often, until soft but not browned, reducing the heat if necessary, about 4 minutes. Stir in thyme (or savory) sprigs, salt and pepper. Increase heat to medium-high, add the Brussels sprouts, and cook, tossing or stirring occasionally, until tender and warmed through, about 3 minutes. Remove the herb sprigs. Add the bacon, thyme (or savory) leaves and lemon juice, if using, and toss.
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Healthy Garlic Green Beans
| Prep Time | 10 minutes |
| Cook Time | 20 minutes |
| Servings |
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Ingredients
- 1 1/2 lbs fresh green beans
- 2 Tbsp olive oil
- 3 cloves garlic minced
- 2 tsp Italian seasoning
- 1/8 tsp salt
- 1/8 tsp pepper
Ingredients
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Instructions
- In a 15x10x1-in. baking pan, toss green beans, oil, garlic and Italian seasoning until beans are well coated. Bake, uncovered, at 450° for 12-15 minutes or until beans are crisp-tender and lightly browned, stirring occasionally. Sprinkle with salt and pepper.
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Sweet Country Coleslaw
| Prep Time | 10 Minutes |
| Cook Time | 15 Minutes |
| Servings |
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Ingredients
- 2 Tbsp fat free sour cream
- 1 Tbsp sugar
- 1 tsp sugar
- 1 Tbsp light mayonnaise
- 1 tsp cider vinegar
- 1/4 tsp celery seeds optional
- 1/8 tsp salt
- 1/8 tsp pepper
- 4 cups packaged, shredded cabbage and carrot mix
Ingredients
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Instructions
- In a medium bowl, whisk together all the ingredients except the cabbage and carrot mix.
- Stir in the cabbage and carrot mix until well coated. The mixture will be very thick. Let stand for 15 minutes before serving. The coleslaw will shrink in volume by about half during the standing time.
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Oven-Roasted Squash with Garlic & Parsley
| Prep Time | 10 Minutes |
| Cook Time | 45 Minutes |
| Servings |
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Ingredients
- 5 lbs winter squash
- 2 tbsp extra-virgin olive oil
- 1 1/2 tsp salt
- 1/4 tsp freshly ground black pepper
- 3 cloves garlic minced
- 2 tbsp Italian parsley chopped
Ingredients
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Instructions
- Preheat oven to 375 degrees F.
- Toss squash with 4 teaspoons oil, salt and 1/4 teaspoon pepper. Spread evenly on a large baking sheet. Roast, stirring occasionally, until tender throughout and lightly browned, 30 to 45 minutes (depending on the variety of squash)
- Heat the remaining 2 teaspoons oil in a small skillet over medium heat. Add garlic and cook, stirring, until fragrant but not brown, 30 seconds to 1 minute. Toss the roasted squash with the garlic and parsley. Taste, adjust the seasoning and serve.
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Healthy Aging Awareness Month: Fall Prevention
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Southern Broccoli Salad
| Prep Time | 15 minutes |
| Servings |
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Ingredients
- 1/8 tsp black pepper
- 1/2 tsp salt
- 2 tbsp honey
- 1/4 cup fat-free, plain yogurt
- 1/4 cup mayonnaise
- 1/3 cup reduced-fat cheddar cheese shredded
- 3/4 cup celery chopped
- 1/4 cup onion chopped
- 3 cups broccoli florets
Ingredients
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Instructions
- In a medium bowl, combine broccoli, onion, celery, and cheese; set aside.
- In a small bowl, combine remaining ingredients. Add mayonnaise mixture to vegetable mixture and toss.
- Cover and refrigerate at least 2 hours to marinate the flavors.
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Sautéed Cinnamon Apples
| Prep Time | 7 minutes |
| Cook Time | 15 minutes |
| Servings |
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Ingredients
- 1 tbsp margarine
- 2 large granny smith apples peeled and chopped
- 1/2 tsp ground cinnamon
- 1 tsp vanilla extract
- 3 tbsp water
- 1 tbsp honey or two packets artificial sweeter
Ingredients
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Instructions
- Heat margarine in a sauté pan over medium-high heat. Add apples and sauté for 3 minutes, stirring frequently.
- Add remaining ingredients. Reduce heat to low and simmer for 12 minutes, stirring occasionally.
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