If you’re craving something delicious but also need it to be heart-healthy and/or diabetes-friendly, we’re here for you. At Luther Manor senior living, we know you need to create balanced, healthy meals that reduce the risk of complications from heart disease and diabetes, but we also know no one wants to eat boring food. Fortunately, it’s easy to kick up the flavor while keeping your health in check. We’ll show you how but first, here’s a quick reminder about the basics of diabetic meals and diets for heart disease.
Heart-healthy, diabetic meal basics for everyone, including seniors.
- A balanced, healthy diet “helps you control your blood sugar (glucose), manage your weight and control heart disease risk factors, such as high blood pressure and high blood fats,” according to Mayo Clinic.
- Choose foods that are naturally rich in nutrients as well as low in fat and calories.
- Reduce how much pre-packaged and highly processed foods you eat.
- Prioritize fruits, vegetables, whole grains and low-fat dairy.
- Reduce unhealthy fats by opting for healthier ways of cooking such as broiling, baking and roasting.
- Look for ways to sub in plant-based oils and plain yogurt for mayo, butter and margarine.
- Avoid overeating. Instead, choose good quality food in moderate proportions.
The American Diabetes Association offers these cooking tips for adding flavor to your diabetic meal plan.
- Add lemon, lime and other citrus flavors — Citrus and even vinegar can bring out the natural brightness of foods.
- Sprinkle in spices — Use spices to quickly add flavor without adding calories, fat and salt. This month, try a few spices that are new to you.
- Focus on herbs — Along with a punch of flavor, some fresh herbs offer powerful nutritional benefits. Consider cultivating your own window herb garden.
Dining in Luther Manor’s restaurants
At Luther Manor, our retirement community in Wisconsin, you can choose from a variety of healthy menu options in each of our onsite restaurants. Our American Grill, Take Thyme Café and Park Terrace Dining Room serve soups, salads, sandwiches, grilled chicken, seafood and more in a casual atmosphere. If you have food allergies or other special dietary needs, our culinary staff can prepare a delicious dish tailored just for you like this fantastic recipe from our chef.
Try this heart-healthy, diabetes-friendly recipe from our chef
Pecan Breaded Chicken with Chicken Velouté Sauce, Duchess Potatoes and Rosemary Roasted Vegetables
- 2 Chicken Breast
- 1 cup of Finely Chopped Pecans
- 2 cups of Breadcrumbs
- 1 cup of Flour
- 1 cup of Egg wash
- Large cube ½ Zucchini
- Yellow Squash
- Red Pepper
- Green Pepper
- Red Onion
- Yellow Onion
Preparation: Dredge Chicken Breast in Flour with Pinch of Salt and Pepper. Then dip chicken breast in egg wash and finally add chicken breast in the breadcrumbs. Heat pot with 2 cups of Olive oil and cook till golden brown. Finish chicken in the oven until it reaches 165 degrees.
Sauce: Add 1 tablespoon of Chicken base to ½ cup of water. Heat on stove until it boils. Add 2 tablespoons of Cornstarch to ½ cup of water. Mix until paste consistency and add to chicken stock until the sauce slightly thickens. Add sauce on plate and place chicken on top.
Potatoes: Preparation: Prepare 1 cups of instant mashed potatoes and place in a small mixing bowl. Add 1 egg and 1 cup of 2% milk. Add a pinch of salt and pepper to mix. Using a baking pastry bag add mix and pipe out in a rose form. Add Paprika and Parmesan Cheese on top and cook in oven for 15 minutes at 350 Degrees.
Roasted Vegetables: Toss all vegetables in 2 tablespoons of Olive Oil and 1 sprig of Fresh Rosemary. Roast in oven at oven at 400 degrees for 10 minutes. Flip vegetables on pan two times. Add salt and pepper to taste
Place all items on plate and garnish with fresh parsley or your favorite fresh herb. Bon Appetit!
Looking for more make-at-home menu options? Mayo Clinic offers a whole host of free heart-healthy recipes. Give them a try this month.
More ways to protect your heart
Keeping your diabetes or pre-diabetes in check with a healthy diet will help curb your risk for heart disease. There’s more to a heart-healthy lifestyle than eating right. Check out our blog on simple ways you can give your ticker some TLC, from snuggling with a pet to taking a nap.
We invite you to learn more about how Luther Manor senior living promotes health and wellness. To schedule a visit, call us today at (414) 253-2322 or send us a note through the form below.