We’re celebrating Healthy Aging Month this September, recognizing the importance of a healthy lifestyle as people age and considering how it can help prevent and manage chronic diseases. Eating a balanced diet rich in nutrients is a cornerstone of healthy aging, supporting everything from brain function to bone health. Making smart, delicious food choices can empower us to live our best lives at any age. To help you get started, we’ve compiled a list of nourishing recipes designed to support healthy aging, featuring vibrant vegetables, lean proteins, healthy fats, and whole grains.
Try these recipes and discover how eating well can be both simple and satisfying!
Wild Salmon and Romanesco Pilaf
Made entirely in one-dish, this nutritious skillet supper layers almond-studded basmati rice, tender florets of romanesco (a relative of both broccoli and cauliflower), and buttery fillets of heart-healthy salmon. Fresh lemon, dill, and cilantro brighten the plate.
Ingredients
- 2 tablespoons extra-virgin olive oil, plus more for drizzling
- 1 small onion, finely diced
- 1 cup basmati rice, well rinsed
- ½ cup slivered almonds, toasted
- Kosher salt and freshly ground pepper
- 1 head romanesco or cauliflower, cut into 1-inch pieces
- 4 skinless wild-salmon fillets (each 5 ounces)
- 1 lemon
- ¼ cup chopped fresh dill
- ¼ cup chopped fresh cilantro leaves
Directions
Preheat oven to 400°F. Heat oil in a large straight-sided skillet over medium. Add onion; cook, stirring, until tender, about 6 minutes. Add rice; cook, stirring, 2 minutes. Stir in 2 cups water, almonds, and 3/4 teaspoon salt; season with pepper.
Bring to a boil, then reduce heat to low and cover; cook 5 minutes. Remove lid; add romanesco in an even layer and season with salt. Cover; continue cooking until rice and romanesco are tender, 10 minutes.
Uncover skillet; remove from heat. Season fish with salt and pepper; nestle into rice mixture. Drizzle fish and romanesco with oil; bake in oven until fish is just cooked through, 7 to 9 minutes. Using a zester, finely grate lemon zest over fish; sprinkle with herbs. Transfer fish to plates. Fluff rice mixture with fork; serve with fish and lemon wedges.
Weeknight Vegetarian Chili
Weeknight comfort foods like this one-pan quick chili are a great entryway into eating a more plant-based diet. Switching from a pot to a skillet slashed the cooking time in half for this recipe, and the wider pan surface lets spices and aromatics meld quickly for deep complexity.
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 red onion, finely diced
- 2 cloves garlic, minced
- Kosher salt
- 2 teaspoons chopped chipotle in adobo
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 1 can (14.5 ounces) diced tomatoes
- 3 cups cooked pinto, kidney, or black beans; or 2 cans (each 15 ounces) beans, drained and rinsed, plus 1 cup bean-cooking liquid or water
- 6 ounces sharp cheddar, grated (1 ½ cups)
- 1 avocado, pitted, peeled, and chopped
- ½ cup fresh cilantro leaves or small sprigs
- Sour cream and blistered corn tortillas, for serving
Directions
Heat oil in a large straight-sided skillet over medium. Reserve 1/4 cup diced onion; add remaining onion to skillet along with garlic. Season with salt and cook, stirring, until tender, 4 to 6 minutes.
Add chipotle, chili powder, cumin, and tomatoes with their juices; cook, stirring, 2 minutes. Add beans and cooking liquid; bring to a simmer. Cook until slightly thickened, 15 to 18 minutes. Season to taste. Sprinkle with cheese, cover, and cook until just melted, about 2 minutes.
Remove from heat; top with reserved onion, avocado, and cilantro, and serve with sour cream and tortillas.
Loaded Baked Sweet Potatoes
This plant-powered lunch is packed with healthy fats from avocado and fiber-packed ingredients like sweet potatoes and black beans. It will fuel your afternoon and keep you sated until dinnertime.
Ingredients
- 2 sweet potatoes, scrubbed
- Extra-virgin olive oil
- Kosher salt and freshly ground pepper
- Ground cinnamon
- 1 cup drained and rinsed black beans
- ½ avocado, diced
- Crème fraîche and toasted sesame seeds, for serving
Directions
Preheat oven to 400°F; line a baking sheet with foil. Prick sweet potatoes a few times with a fork and rub skins with oil; season with a pinch each of salt, pepper, and cinnamon.
Place sweet potatoes directly on the oven rack, with prepared pan placed on a lower rack to catch any drips. Bake until sweet potatoes are very tender, about 1 hour.
Meanwhile, stir together black beans, 2 teaspoons oil, and 1/4 teaspoon cinnamon; season to taste. Slash open potatoes and season insides to taste. Divide bean mixture and avocado between potatoes. Serve hot, with crème fraîche, toasted sesame seeds, and a generous pinch of cinnamon.
Source: Martha Stewart
