Mediterranean Cookbook for Two Seniors – Heart-Healthy Recipes

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MEDITERRANEAN COOKBOOK FOR TWO SENIORS
Heart-Healthy Recipes for Hypertension and High Cholesterol.

The Mediterranean diet is a timeless celebration of fresh, vibrant ingredients and simple yet delicious cooking. Known for its ability to nourish both body and spirit, this rich and versatile cuisine offers something for everyone, even when health takes center stage. Here, the bold flavors of ripe tomatoes, fragrant herbs, golden olive oil, and lean proteins are thoughtfully combined to create meals that are as heart-healthy as they are satisfying.

For seniors managing hypertension and high cholesterol, food can be more than just sustenance—it can be a powerful tool for wellness. These recipes focus on balanced nutrition, featuring nutrient-dense ingredients like whole grains, fresh vegetables, lean proteins, and healthy fats, while avoiding excess sodium and unhealthy fats. Careful preparation methods like grilling, roasting, and steaming bring out natural flavors without compromise, proving that nutritious meals can be both exciting and full of life.

Morning Favorites:

Whole Wheat Avocado Toast with Radishes
Spinach and Tomato Frittata with Fresh Herbs
Barley Porridge with Sliced Peaches
Roasted Red Pepper and Spinach Egg Cups
Whole Grain Couscous with Almonds and Blueberries
Grilled Zucchini and Egg Open-Faced Sandwich
Ricotta on Rye Toast with Fresh Strawberries
Baked Oatmeal with Apples and Cinnamon
Millet Porridge with Walnuts and Dates
Whole Wheat Crepes with Banana and Tahini

Light Lunches:

Farro Salad with Arugula, Pears, and Walnuts
Chickpea and Roasted Cauliflower Salad
Grilled Vegetable and Lentil Wrap (Whole Grain)
Barley and Mushroom Soup with Thyme
Salmon and Cucumber Salad with Lemon Olive Oil
Baked Eggplant with Quinoa and Fresh Herbs
Tuscan White Bean and Kale Soup
Bulgur Salad with Cucumber, Tomatoes, and Mint
Roasted Beet and Orange Salad with Almonds
Grilled Shrimp and Asparagus with Citrus Dressing

Heart-Healthy Dinners:

Herb-Grilled Chicken Breast with Roasted Carrots
Baked Sea Bass with Lemon and Thyme
Wild Rice Pilaf with Mushrooms and Kale
Moroccan Chickpea and Sweet Potato Tagine
Whole Wheat Pasta Primavera with Basil Pesto
Baked Turkey Meatballs with Tomato Basil Sauce
Grilled Swordfish with Roasted Eggplant Salad
Sautéed Swiss Chard with Garlic and Olive Oil
Lemon-Dill Salmon with Broccoli and Wild Rice
Stuffed Zucchini Boats with Turkey and Brown Rice

Tasty Snacks:

Roasted Chickpeas with Paprika and Garlic
Celery Sticks with Homemade Hummus
Whole Grain Crackers with Olive Tapenade
Baked Sweet Potato Wedges with Herb Dip
Roasted Almonds with Lemon Zest
Bell Pepper Slices with Almond Butter
Cucumber Rolls with Avocado and Spinach
Pita Chips with White Bean Dip
Edamame with Fresh Lemon and Olive Oil
Cherry Tomatoes with Mozzarella Pearls and Basil

Guilt-Free Desserts:

Baked Apples with Oats and Cinnamon
Fresh Orange Salad with Mint and Pistachios
Dark Chocolate and Almond Bark (Low Sugar)
Grilled Peaches with a Drizzle of Honey
Chia Pudding with Almond Milk and Raspberries
Lemon Sorbet with Fresh Blueberries
Yogurt Parfait with Kiwi and Pumpkin Seeds
Watermelon and Basil Granita
Oven-Roasted Pears with Hazelnut Dusting
Apricot and Almond Stuffed Dates