Heart-Healthy Spring Recipes for Seniors

The flowers are blooming, the birds are chirping, and nature is waking up—but your meals might still be stuck in winter mode. To help you embrace the freshness of the season, we've rounded up a collection of vibrant, heart-healthy recipes. Give these delicious dishes a try and bring the taste of spring to your table!

Spring Vegetable Stir-Fry

Source: https://cookieandkate.com/veggie-stir-fry-recipe/

This is a light, yet hearty dish that combines fresh spring veggies with a simple, flavorful sauce.

Ingredients

• 2 tbsp sunflower oil
• 4 spring onions
• Asparagus
• Fresh root ginger, peeled and grated
• 1 garlic clove, crushed
• Bell peppers
• 1 carrot, cut into matchsticks
• 1 zucchini, cut into thick matchsticks
• 2 tbsp low-sodium soy sauce
• 2 tbsp hoisin sauce

Directions

1. Stir-fry your mix of spring veggies – including spring onions, asparagus, carrots, courgette, and pepper – in sunflower oil with garlic until tender.

Strawberry and Grilled Chicken Salad

Source: https://www.beemaid.com/recipes/dinner/grilled-chicken-salad-with-strawberries/ 

Strawberries have a range of benefits – from improving eyesight to lowering blood pressure.  

Dressing:

• 2 Tbsp. balsamic vinegar
• 1 tsp. Dijon mustard
• 2 tsp. honey
• 2 Tbsp. olive oil (from the divided amount)

Chicken:

• 2 Tbsp. olive oil (from the divided amount)
• 4 boneless, skinless chicken breasts
• Salt and pepper to taste

Salad:

• 8 cups chopped romaine lettuce or field greens
• 12 - 16 strawberries, sliced
• 1 ripe avocado, peeled, pitted, and cut into 1/2-inch cubes
• 150 - 200 grams goat or brie cheese
• ½ cup almonds, walnuts, or pecan pieces

Directions

1. Prepare the dressing: In a small bowl, whisk together the balsamic vinegar, Dijon mustard, and honey. Slowly drizzle in 2 Tbsp. olive oil while whisking continuously until the dressing is well combined. Set aside.
2. Cook the chicken: Season the chicken breasts with salt and pepper. Heat 2 Tbsp. olive oil in a pan over medium heat. Cook the chicken for about 5-7 minutes per side, or until fully cooked through (internal temperature should reach 165°F/75°C). Let the chicken rest for a few minutes, then slice it into strips.
3. Prepare the salad: In a large bowl, toss the romaine lettuce (or field greens), sliced strawberries, and avocado. Divide the salad among four plates. Top each salad with sliced chicken, crumbled goat or brie cheese, and almonds, walnuts, or pecans.
4. Dress and serve: Drizzle the prepared balsamic dressing over each serving. Serve immediately and enjoy!

Spring Vegetable Soup

Source: https://www.food.com/recipe/spring-vegetable-soup-237549

This quick and healthy vegetable soup recipe is an amazing way to use all of those long-awaited spring vegetables. .

Ingredients

1. 1 large brown onion, chopped
2. 2 teaspoons vegetable oil
3. 1 medium leek, sliced
4. 2 garlic cloves, crushed
5. 200g mushroom, chopped
6. 2 medium carrots, sliced
7. 6 cups vegetable stock
8. 1 tablespoon fresh parsley, finely chopped
9. 50g spaghetti

Directions

1. Heat oil in a large pan over medium heat. Add onion and garlic, stirring until the onion softens.
2. Add leek, carrot, and celery; cook, stirring occasionally, until the vegetables are tender.
3. Stir in mushrooms and cook for 1 minute.
4. Pour in the stock and bring to a simmer. Let it cook uncovered for 15 minutes.
5. Add pasta and continue to simmer until just tender. Stir in parsley and serve.

Cod with Crispy Green Beans

Source: https://foodforhealth.org/resource-center/cod-with-crispy-green-beans/

Cod and green beans are great heart-healthy choices. Cod is a lean protein high in omega-3 fatty acids, while green beans are rich in fiber and antioxidants that help lower cholesterol and blood pressure.

Ingredients

1. 1 lb. beans
2. ¼ cup grated parmesan
3. 2 tablespoons of extra-virgin oil
4. Kosher salt
5. 1 ¼ skinless cod, sliced into 4 pieces
6. Freshly ground black pepper
7. 2 tablespoons basil pesto

Directions

1. Preheat oven to 425°F. Toss the beans with 1 tablespoon of olive oil on a baking sheet, then sprinkle with Parmesan, 1/4 teaspoon pepper, and salt. Roast for 10 -12 minutes until lightly golden brown.
2. Meanwhile, heat another tablespoon of olive oil in a large skillet over medium-high heat.
3. Season the cod with salt and pepper and cook until golden brown, about 3 minutes per side.

What Will You Make?

Heart-healthy dishes are especially beneficial for seniors looking to stay active, feel their best, and enjoy life to the fullest. Give these nourishing recipes a try, and let us know what you think—we’d love to hear your feedback!