23 Jul Simple and Delicious: Minimal Ingredient Recipes for Heart Health

Maintaining a heart-healthy diet doesn’t have to be complicated. At College Walk Retirement, we believe in the power of simple, nutritious meals that are easy to prepare and full of flavor. Here are some minimal ingredient recipe ideas that are perfect for seniors looking to enjoy delicious, heart-healthy food without the fuss.

1. Baked Salmon with Lemon and Dill

Ingredients:

• Salmon fillets
• Lemon slices
• Fresh dill
• Olive oil
• Salt and pepper (optional)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Place salmon fillets on a baking sheet lined with parchment paper.
3. Drizzle olive oil over the fillets and season with salt and pepper if desired.
4. Lay lemon slices and fresh dill on top of each fillet.
5. Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Serve with a side of steamed vegetables or a fresh salad.

2. Quinoa and Vegetable Stir-Fry

Ingredients:

• Quinoa
• Mixed vegetables (such as bell peppers, broccoli, carrots)
• Olive oil
• Soy sauce (low sodium)
• Garlic (optional)

Instructions:

1. Cook quinoa according to package instructions.
2. In a large pan, heat olive oil over medium heat.
3. Add mixed vegetables and sauté until tender.
4. Add cooked quinoa to the pan and stir to combine.
5. Drizzle with low sodium soy sauce and add minced garlic if desired.
6. Cook for an additional 2-3 minutes, stirring frequently.
7. Serve hot.

3. Avocado and Tomato Salad

Ingredients:

• Ripe avocados
• Cherry tomatoes
• Red onion
• Lemon juice
• Olive oil
• Salt and pepper (optional)

Instructions:

1. Dice avocados and halve cherry tomatoes.
2. Thinly slice red onion.
3. Combine avocados, tomatoes, and red onion in a bowl.
4. Drizzle with lemon juice and olive oil.
5. Season with salt and pepper if desired.
6. Toss gently and serve immediately.

4. Lentil Soup

Ingredients:

• Red lentils
• Vegetable broth (low sodium)
• Carrots
• Celery
• Onion
• Garlic (optional)
• Olive oil
• Bay leaf

Instructions:

1. Rinse red lentils under cold water.
2. In a large pot, heat olive oil over medium heat.
3. Add diced carrots, celery, and onion, and sauté until softened.
4. Add minced garlic if desired and cook for another minute.
5. Pour in vegetable broth and add red lentils.
6. Add a bay leaf and bring to a boil.
7. Reduce heat and simmer for 20-25 minutes, or until lentils are tender.
8. Remove bay leaf and season with salt and pepper if needed.
9. Serve hot with whole grain bread.

5. Greek Yogurt with Berries and Honey

Ingredients:

• Greek yogurt
• Fresh berries (such as blueberries, strawberries, raspberries)
• Honey
• Nuts (optional)

Instructions:

1. Spoon Greek yogurt into a bowl.
2. Top with a handful of fresh berries.
3. Drizzle with honey.
4. Sprinkle with nuts for added crunch and nutrients if desired.
5. Enjoy as a healthy breakfast or snack.

These minimal ingredient recipes are not only easy to prepare but also packed with nutrients that support heart health. At College Walk Retirement, we believe in making healthy eating simple and enjoyable. Try these recipes and savor the benefits of a heart-healthy diet!