3 Easy Recipes for a Warm and Healthy Winter
Winter is here, and it’s a perfect time to whip up some simple and healthy recipes in the warmth of your home. These meals are easy to make, which means you won't have to spend too much time cooking or cleaning up!
Not only are these meals chock-full of nutritious ingredients that seniors need, but they’re also perfect for chilly winter days. Let's get cozy this winter and prepare these three healthy and comforting dishes that are sure to become staples in your kitchen.
Juicy Baked Chicken Breast
You can't go wrong with this quick chicken breast recipe. Pair it with your favorite seasoned vegetables, a hearty salad, or a baked potato. The best part: you will have leftovers that taste even better the next day.
- 4-8 ounces brined, boneless skinless chicken breast
- 4 cups water
- ¼ cup sea salt or kosher salt
- 2 tablespoons olive oil
- 2 teaspoons Italian seasoning
- 1 teaspoon garlic powder
- 1 teaspoon sea salt
- ½ teaspoon paprika
- ¼ teaspoon black pepper
- Place chicken breasts in a large bowl with enough water to cover them and add sea salt. Stir until the salt is mostly dissolved, then let it sit for 10 minutes at room temperature or up to 24 hours in the refrigerator.
- Drain the salt water and rinse the chicken. Pat dry.
- Preheat the oven to 450 degrees Fahrenheit.
- Place the chicken breasts into a baking dish and brush both sides of each breast with olive oil.
- Sprinkle both sides of the breast with Italian seasoning, garlic powder, sea salt, paprika, and black pepper.
- Bake for 18 to 22 minutes. The internal temperature of each chicken breast should be around 160 to 165 degrees Fahrenheit.
- Cover the baking dish with foil, and rest outside of the oven for five minutes before serving.
Salmon and Vegetables Sheet Pan Dinner
This salmon and vegetable sheet pan meal is quick and nutrient-dense with minimal clean-up! Salmon is full of good-for-you fats that seniors need in their diets. This dish offers a delightful balance of health and flavor that will leave you feeling satisfied. Bon appétit!
- 2-3 salmon fillets, about 4 ounces each
- 1 squash or zucchini, sliced into rounds
- ½ onion, cut into wedges
- 1 cup cherry or grape tomatoes
- 1 bell pepper, sliced
- 3 tablespoons olive oil, divided
- 1 teaspoon Cajun seasoning or your favorite fish seasoning blend
- Optional: 1 lemon, sliced
- Start by heating your oven to 450 degrees Fahrenheit. Prepare a baking sheet by either lining it with parchment paper or aluminum foil. If you don't have these, coat your pan with vegetable oil.
- In a large mixing bowl, gently mix your vegetables with two tablespoons of olive oil and your choice of seasonings.
- Once your vegetables are evenly coated, arrange them in a flat, single layer on the prepared baking sheet.
- Place the salmon fillets around the vegetables, making sure the skin side is facing down.
- Lightly brush the top of each fillet with olive oil and garnish with two slices of lemon.
- Let it roast in the oven for about 12 to 15 minutes. You'll know it's done when the salmon becomes flaky and is mostly opaque in color.
- Serve by placing one salmon fillet and a generous portion of the roasted vegetables on each plate.
Baked Apple and Cinnamon Oatmeal
Start your day with this warm, heart-healthy baked apple and cinnamon oatmeal. Oats are known for their benefits in lowering cholesterol and stabilizing blood sugar. Apples add a natural sweetness and boost fiber intake. This cozy breakfast is easy to prepare and will keep you energized even on the coldest winter day.
- 2 cups rolled old-fashioned oats
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- ½ teaspoon sea salt
- 2 cups non-dairy milk (we recommend unsweetened vanilla almond milk)
- ½ cup unsweetened applesauce
- ¼ cup maple syrup
- 1 tablespoon ground flaxseed
- 1 tablespoon coconut oil
- 1 teaspoon vanilla extract
- 1 cup diced apple, divided
- Optional: ½ cup raisins
- Preheat your oven to 375 degrees Fahrenheit. Spray an 8x8 baking dish with non-stick spray.
- In a large bowl, combine your rolled oats, cinnamon, baking powder, salt, almond milk, applesauce, maple syrup, flaxseed, coconut oil, and vanilla.
- Fold in ¾ cup of the diced apples and the 1/2 cup of raisins.
- Pour the oatmeal into your greased baking dish. Sprinkle the leftover ¼ cup of diced apples on top.
- Bake for 40 minutes or until a toothpick comes out clean.
- Let cool for a few minutes before serving. Top with almond butter, maple syrup, or apple slices.
Note: Store leftovers in an airtight container and refrigerate for up to four days. To reheat the oatmeal in the baking dish, cover with foil and reheat in your oven at 350 degrees Fahrenheit for 20 minutes. To reheat individual portions, bake in an oven-safe ramekin at 350 degrees Fahrenheit for 5 to 10 minutes.
Enjoy the Warmth of Easy and Healthy Recipes This Winter
Cooking is more than just preparing meals to eat; it’s also enjoying the process of creating healthy meals you love. These recipes are designed to be simple and enjoyable, especially for seniors who want to discover more nutritious and delicious meals. So put on your apron, roll up your sleeves, and let's fill this season with more hearty and heartwarming meals!