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Age gracefully—and enjoy these delicious recipes for healthy aging.
Pack your diet with fruits, vegetables, beans, whole grains and other plant-based foods for their beneficial compounds that may help protect against heart disease, high blood pressure and macular degeneration. Moderate your intake of saturated and trans fats, sugars and alcohol. Keep your weight in check; those extra pounds put you at risk for heart and joint problems, and diabetes. Sometimes supplements can be helpful in meeting your evolving nutritional need as you age: ask your doctor about supplements that may be beneficial, including calcium, vitamin D and vitamin B12.
Aging well is also about living well; pleasure is an important aspect of everyday life. Exercise 30 minutes per day to stay healthy. A simple 1/2 hour walk will keep your body and mind in shape by increasing your blood flow and keeping your muscles toned. Relish your meals—and enjoy these delicious recipes for healthy aging. You’ll be on your way to aging well with grace and vigor.
Spicy Cioppino
INGREDIENTS
- 4 small red potatoes, (1- to 2-inch diameter), quartered
- 2 tablespoons extra-virgin olive oil, divided
- 1 tilapia fillet, diced (about 5 ounces)
- 4 ounces dry bay scallops, (see Note), patted dry
- 1 small sweet onion, sliced
- 2 teaspoons Italian seasoning blend or poultry seasoning
- 1-2 teaspoons hot paprika
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1 cup dry white wine
- 1/2 cup water
- 3 plum tomatoes, diced
- 2 tablespoons capers, rinsed (optional)
- 2 tablespoon minced fresh parsley, (optional)
PREPARATION
- Place potatoes in a saucepan, cover with water and bring to a boil over high heat. Reduce heat and simmer until tender, 10 to 12 minutes. Drain.
- Meanwhile, heat 1 tablespoon oil in a large saucepan over medium-high heat. Add tilapia and scallops; cook, stirring once or twice, until just opaque, about 2 minutes. Transfer to a plate and cover with foil to keep warm.
- Add the remaining 1 tablespoon oil and onion to the pan and stir to coat. Cover, reduce heat to medium-low and cook, stirring often, until lightly browned, 5 to 7 minutes. Uncover, increase heat to medium-high, add Italian (or poultry) seasoning, paprika to taste, salt and pepper; cook, stirring, until fragrant, about 30 seconds. Add wine, water and tomatoes; bring to a simmer. Reduce heat to maintain a simmer and cook, stirring often, until the onion is tender, 6 to 8 minutes. Add the fish, scallops, potatoes and capers (if using), return to a simmer and cook until heated through, about 2 minutes. Garnish with parsley, if desired.
TIPS & NOTES
Note: Be sure to request "dry" scallops (i.e., not treated with sodium tripolyphosphate, or STP) from your fish store. Sea scallops that have been subjected to a chemical bath are not only mushy and less flavorful, but will not brown properly.
NUTRITION
Per serving: 431 calories; 17 g fat ( 2 g sat , 11 g mono ); 57 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 27 g protein; 3 g fiber; 503 mg sodium; 1041 mg potassium.
Nutrition Bonus: Vitamin C (45% daily value), Potassium & Vitamin A (30% dv), Magnesium (23% dv).
Exchanges: 1 starch, 1 vegetable, 2 very lean meat, 3 fat
- 2 servings, 2 cups each
- Active Time: 30 minutes
- Total Time: 30 minutes
Source Articles and image: EatingWell.com
