Mouth Watering & Heart Healthy
Published on February 7, 2022
February is Heart Health Awareness Month! Proper nutrition is important for everyone but particularly vital for older adults. At V!VA Retirement Communities, we create V!VAlicious meals – which are delicious and nutritious – under the guidance of a Senior Health Dietitian to help our Community Members feel their best. For example, this inspired recipe from V!VA Oakville Retirement Community’s Executive Chef Rob. Check out this heart-healthy, delicious recipe below that will get your taste buds watering.
MAPLE MUSTARD GLAZED SALMON OVER A CARROT PURÉE AND WHITE BEAN RAGOUT
Maple Mustard Glazed Salmon
Total Time: 20 mins | Servings: 6
Ingredients
- 1 & 1 /2 lbs salmon fillet cut into 6 equal pieces
- 1/4 cup butter unsalted, melted
- 1/4 cup maple syrup
- 2 tbsp Dijon whole grain mustard
- pepper to taste
Instructions
- Preheat your oven to 425ºF degrees.
- Arrange the salmon fillets in a 9in x 13in baking dish.
- In a small bowl, whisk together the butter, maple syrup, mustard. Pour over salmon. Add some freshly ground pepper, if preferred.
- Bake for 15 to 20 minutes or until salmon flakes with a fork.
- Note: The sauce would also work well on red snapper or cod, too!
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Carrot Purée
Total time: 10 mins | Servings: 4
Ingredients
- 2 pounds carrots, cut lengthwise into 1/2 inch-thick pieces
- Freshly ground pepper
Instructions
- Place carrots in a medium saucepan, and cover with water.Bring to a boil. Reduce heat, and simmer until carrots are tender, about 20 minutes. Drain, reserving cooking liquid.
- Puree carrots in a blender or with a potato masher, adding cooking liquid as needed, until thinned. Season with pepper.
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White Bean Ragout
Total Time: 30 mins | Servings: 4-6
Ingredients
- 1/2 pound dried cannellini beans, soaked and cooked (or two 15-ounce cans, drained and well-rinsed, preferably Goya)
- 1/4 cup extra virgin olive oil
- 1 & 1/2 cups chopped yellow onions, from about one large or two small onions
- 3 large garlic cloves, minced
- 1 pint cherry or grape tomatoes, halved
- 1 & 1/2 cups low sodium chicken or vegetable broth
- 1 & 1/2 teaspoons tomato paste
- 1 & 1/2 teaspoons balsamic vinegar
- Salt and pepper
- 2 tablespoons fresh chopped basil
Instructions
- Heat the olive oil in a large pan over medium heat. Cook the onions, stirring frequently, until soft and translucent, about 8 minutes. Do not brown. Add the garlic and cook one minute more.
- Add the tomatoes, beans, chicken broth, tomato paste and balsamic vinegar. Season with salt and pepper to taste. (I use about 1 teaspoon salt and 1/4 teaspoon pepper, but it depends on what type of beans you use; canned will have some salt already.) Bring to a simmer and cook until tomatoes are slightly softened but still hold their shape, 3-5 minutes. Taste for seasoning. The sauce may have a strong vinegar flavor at first, but it will mellow out.
- Right before serving, stir in the fresh basil and transfer to serving dish, garnish with more fresh herbs if desired. I also used edible flowers for an added touch of elegance; in this case: pansies. Serve hot.
