Healthy Aging Anti-Aging Diet Recipes
Recipes using foods with anti-aging properties.
Salmon Pecan Patties
- 14.75-ounce can Bumble Bee Atlantic Salmon (or 1 1/2 cups cooked salmon pieces, firmly packed)
- 1 teaspoon olive oil
- 1 medium onion, chopped
- 2/3 cup almond meal
- 2 large egg (higher omega-3 variety if available), beaten
- 3 tablespoons chopped fresh parsley (or 1 1/2 tablespoon parsley flakes)
- 1 teaspoon ground mustard
- 1/4 cup toasted pecan pieces (toast by heating in nonstick frying pan over medium heat until lightly brown -- about 2 minutes)
- 2 teaspoons olive oil
Drain salmon, picking out any pieces of bones or skin, and flake what is left. Add the salmon flakes to a large mixing bowl.
Add 1 teaspoon oil to a small nonstick frying pan and heat over medium-high heat. Add onion and cook, turning often, until golden and tender.
Add onions to the salmon in mixing bowl, along with half of the almond meal (1/3 cup), beaten eggs, parsley, and mustard and beat on low speed to blend. Add pecan pieces and briefly beat on low speed until mixed in.
Shape the mixture into 6 patties (about 1/2-inch thick). Press both sides of each patty into the remaining almond meal to lightly coat.
Begin to heat a large, nonstick skillet over medium heat. Add 2 teaspoons of oil and spread evenly in the pan. Cook the patties until nicely browned on both sides.
3 servings (2 patties each)
369 calories, 26 g protein, 25 g carbohydrate, 18 g fat (2.5 g saturated fat, 9.5 g monounsaturated fat, 5.7 g polyunsaturated fat), 120 mg cholesterol, 2.5 g fiber, 274 mg sodium. Calories from fat: 44%.
Cedar Baked Salmon With Watercress Yogurt Sauce
This recipe was inspired by chef Judson Simpson, executive chef for the House of Commons in Canada.
- 1 1/2 pounds salmon fillets, boneless and skinless
- 2 cedar shingles -- untreated
- Olive oil cooking spray
- 1 bunch watercress, picked and blanched
- 1 green onion, chopped
- 1/2 cup light vanilla yogurt
- 1 tablespoon fresh dill, chopped
- 2 tablespoons light sour cream
- 2 tablespoons fat-free half-and-half (or low-fat milk)
- ½ teaspoon Worcestershire sauce
- 1/2 teaspoon Dijon mustard
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt
Soak cedar shingles in water for 2 hours. Dry briefly, then coat the cooking side of the shingle with olive oil cooking spray.
Place salmon fillets on the cedar shingles and bake at 425-degrees for 10-15 minutes, depending on the thickness of the salmon (about 10-12 minutes per inch at the thickest end).
Meanwhile, chop blanched watercress and add it to an 8-cup measure or medium-sized bowl, along with the green onions, yogurt, dill, sour cream, half-and-half or milk, Worcestershire sauce, Dijon mustard, black pepper and salt.
Serve each salmon filet with a healthy dollop of the watercress yogurt sauce.
Yield: 4 servings
Per serving: 280 calories, 37 g protein, 4 g carbohydrate, 12 g fat, 2.5 g saturated fat, 98 mg cholesterol, .2 g fiber, 269 mg sodium. Calories from fat: 40%.
Fun Fall Snack Mix
This fruit and nut mixture offers a taste of fall, with the pumpkin spice and dried cranberries.
- 1 cup diced dried apricots
- 1/2 cup dried cherries or cranberries
- 1/2 cup unsalted or lightly salted roasted almonds or sunflower seeds
- 1 1/2 cup unsalted or lightly salted roasted peanuts
- 1/2 teaspoon pumpkin pie spice
- 1/3 cup white chocolate chips (optional)
Add all of the ingredients to a gallon-sized plastic bag and seal.
Toss the bag around to mix all of the ingredients well.
Yield: Makes 3 1/2 cups or 10 servings (1/3 cup each); or 4 cups if adding white chocolate chips
Per serving (1/3 cup each): 208 calories, 7 g protein, 19 g carbohydrate, 14.5 g fat (1.9 g saturated fat, 0 mg cholesterol, 3 g fiber, 2 mg sodium. Calories from fat: 56%.
NOTE: If you add the white chocolate chips, it will add 30 calories, 2 grams fat, and 1 gram saturated fat to each serving.
This is a great recipe to try if you're looking for a way to "hide" yogurt. You'll never know there's yogurt in this fruity freeze.
- 1 cup tangerine or orange segments (mandarin oranges from can or jar, drained, can also be used)
- 6 to 8 ounces orange-flavored yogurt (light or regular can be used)
- 1/3 cup orange or tangerine juice (as fresh as possible)
- 1 cup crushed ice
Place tangerine or orange segments in a plastic bag or container to freeze for at least an hour.
Add frozen tangerine or orange segments to blender or food processor along with the yogurt and orange juice. Blend until smooth. Add in a cup of crushed ice and blend until smooth.
Pour into a tall glass or two smaller glasses and serve.
1 tall glass or two small smoothies
Per small serving:
148 calories, 4.5 g protein, 31 g carbohydrate, 1.2 g fat, .6 g saturated fat, 3.5 mg cholesterol, 2 g fiber, 51 mg sodium. Calories from fat: 7%.