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Message MEDITERRANEAN-INSPIRED RECIPESA Brain Healthy Cooking CookbookFLAVORSFOR WARMER WEATHER
A LITTLE ABOUT SENIOR LIVING RESIDENCES Since 1990, Senior Living Residences has created service-enriched independent living, assisted living and memory support options for seniors. Guided by our “Right Values” - Resident Quality of Life, Valued Associates, Innovation, Discovery and Integrity - SLR is a trusted leader among seniors, their families and care professionals. Partnering with equally committed organizations, we remain at the forefront of holistic focused, research-based care for seniors, with an unparalleled expertise in Alzheimer’s disease.SLR’s commitment to innovation and discovery led to the launch of our Brain Healthy Cooking program in 2009, based on growing research that showed a strong connection between the Mediterranean diet and cognitive health. After adapting the diet to incorporate what we know seniors want to see on their specialized, research-based nutrition program focused on brain health. From to residents at every meal. We’re thrilled to give you all a taste through this cookbook.
1112131415WATERMELON SALSASTRAWBERRY BASIL SALSAAPPETIZERS678910STRAWBERRY OATMEAL BARSFRESH SPINACH, FETA & EGG WRAPBREAKFASTRECIPES2223242526PEACH SORBETDESSERTS161718192021SWEET & SPICY MARINADE (FOR PORK, CHICKEN OR FISH)SALMON GRAIN BOWL ENTRÉES
6From the Kitchen of Senior Living ResidencesINGREDIENTS GRANOLA:1½ CUPS oats⅛ TSP salt¼ TSP cinnamon2 TBSP honey2 TBSP coconut oil, melted1 large egg white1 TSP vanilla extract⅛ TSP nutmegFILLING:1/2 CUP greek yogurt (choose your favorite)Fresh fruitCOOKING STEPS 1. Preheat oven to 325°F. Spray mufn pan with cooking spray.2. In mixing bowl combine oats, salt, nutmeg, cinnamon, maple syrup, coconut oil, and egg white.3. Place spoonful of mixture in mufn tin. Using back of a spoon, press the mixture to bottom of tin and up the sides, creating a crater in center.4. Bake for 15-17 minutes until oats turn golden.5. Remove from oven and let cool before removing granola cups from mufn tin. You can run a knife along the edges of the cups to loosen and twist the granola cups as you pull them up to help them come out whole.6. Fill with yogurt and fruits of choice.7. Serve immediately.GRANOLA FRUIT CUPSBREAKFAST
BREAKFAST7From the Kitchen of Senior Living Residences1. Scramble eggs with cream & a dash of pepper, spray frying pan with nonstick spray.2. Cook eggs until done and place cooked eggs aside in a bowl.3. Place both pieces of Naan bread on a sheet pan.4. Spread pesto sauce on top of Naan Bread and place ½ cup of arugula on top of pesto sauce.5. Sprinkle scrambled eggs and sliced tomatoes over the arugula.6. Add slices of part-skim mozzarella cheese or ½ cup of shredded part-skim mozzarella cheese and add any other toppings that you prefer.7. Bake at 375° until cheese melts (about 10 minutes).COOKING STEPS6 eggs2 pieces of whole grain or whole wheat Naan bread2 TBSP cream or skim milkGrape or cherry tomatoes (cut in half) or sliced part-skim mozzarellaINGREDIENTS"Pizza makes me think that anything is possible"- Henry RollinsBREAKFAST PIZZA
8From the Kitchen of Senior Living Residences1. Preheat the oven to 350°F. Line 8×8 inch pan with parchment paper leaving overhang on the sides.2. Add melted coconut oil and vanilla extract and stir. The mixture should be evenly moistened and crumbly. Put aside ¾ cup of the mixture for topping and press remaining mixture to bottom of pan.3. Mix strawberries, cornstarch, lemon juice and sugar. Spread strawberries over the oatmeal mixture. Take remaining oatmeal mixture and sprinkle over the strawberries.4. Bake for about 40 minutes, or until topping is golden.5. Cool completely before serving.7 TBSP light brown sugar1 TBSP sugar½ TSP vanilla rolled oats7 TBSP coconut oil, melted1 TSP cornstarch1 TBSP lemon juice¼ TSP salt¼ TSP ginger¼ TSP nutmeg¼ TSP cinnamonCOOKING STEPSINGREDIENTSSTRAWBERRY OATMEAL BARSBREAKFAST
9From the Kitchen of Senior Living Residences1 TBSP extra-virgin olive oil¼ CUP nely chopped red onion4 slices of turkey bacon cut into ½ inch strips or 8 links of chicken sauage cut up2 CUPS packed baby spinach, coarsely chopped½ CUP cherry tomatoes, thinly sliced4 large eggs4 large egg whites¼ CUP crumbled feta cheese1 TBSP snipped chives4 whole-wheat tortillas, 8-inch, warmed4 red leaf lettuce leavesINGREDIENTSFRESH SPINACH, FETA & EGG WRAP1. In a nonstick skillet, heat 1½ teaspoons of the oil. Add red onion and cook over moderate heat until softened, about 5 min.2. Add turkey bacon and cook over moderately high heat, stirring, until browned, about 3 minutes.3. Add the spinach and tomatoes and cook until the spinach is wilted, about 2 minutes.4. Transfer to bowl and wipe out the skillet.5. In bowl, whisk whole eggs and egg whites and season with sea salt.6. Heat the remaining 1½ teaspoons of oil in skillet.7. Add eggs and cook over medium heat, stirring gently, until set, 3 minutes.8. Remove from heat and stir in bacon mixture, feta and chives.9. Spoon egg mixture down the center of each tortilla and top with lettuce.10. Fold in the sides of tortillas, then fold bottom of tortillas over the lling and continue to roll until lling is enclosed.11. Cut wrap in half and serve.COOKING STEPSAPPETIZERS
10From the Kitchen of Senior Living Residences (not instant)1 TSP ground cinnamon1 TSP ground ginger½ TSP sea saltINGREDIENTSCOOKING STEPS1. Preheat the oven to 325°F and line a large baking sheet with parchment paper.2. In a large bowl, mix together the oats, cinnamon, ginger and salt.3. In a medium bowl, whisk together the brown sugar, applesauce, and honey until thoroughly combined.4. Add the wet ingredients to the dry ingredients, along with the chopped almonds.5. Mix well, until all of the oats are moistened.6. Spread on prepared baking sheet in an even layer.7. Bake for 30 minutes, then remove the baking sheet from the oven and turn the granola over very carefully using a wide spatula.8. Return to the oven and bake for an additional 10-15 minutes, or until crisp and golden. Cool completely on the baking sheet.9. Break up the granola into chunks and stir into the dried fruit.10. Store in an airtight container for up to two weeks.CRUNCHY GRANOLA WITH FRUIT & NUTSAPPETIZERS
11From the Kitchen of Senior Living ResidencesWATERMELON SALSAAPPETIZERSFruit salsas don’t stop at mango or pineapple; watermelon is a great alternative and easily combines with other flavors to brighten up a summer menu!INGREDIENTS 3 CUPS nely chopped seedless watermelon½ CUP nely chopped peeled, seeded cucumber¼ CUP nely chopped red onion2 jalapeño peppers, seeded & nely diced¼ CUP chopped cilantro2 TBSP agave nectar2 TBSP fresh lemon juice1 avocado, pitted and dicedMultigrain Tortilla chipsCOOKING STEPS 1. In medium bowl, combine all ingredients except avocado; toss well. Refrigerate until well chilled.2. Add diced avocado prior to serving.3. Serve with Multigrain tortilla chips.
12From the Kitchen of Senior Living Residences3 TBSP fresh lime juice1 TBSP extra-virgin olive oilINGREDIENTS1. Combine ingredients in a bowl and stir well. Allow to sit 30-60 minutes before serving to let the flavors meld and marry. Serve over sh or with tortilla chips or pita chips.2. If you want to make this ahead, combine everything except the lime juice and add before serving. The strawberries and cucumbers will break down too much if added now.3. If you are looking for more of a kick in your salsa, add 1 small serrano pepper with seeds removed and nely chopped.COOKING STEPSSTRAWBERRY BASIL SALSAAPPETIZERS
13From the Kitchen of Senior Living ResidencesWHEAT PITA 1 TBSP Spice of Life1. Cut pita bread into triangles.2. Mix together olive oil & Spice of Life. Put pita triangles in a large bowl and add the oil mixture. Mix well. Place pita triangles on a baking sheet pan.3. Cook in 350°F oven until golden and crispy, approximately 10 to 15 minutes.HUMMUS2 CUPS canned chickpeas²/� CUP tahiniJuice of 1 large lemon1 TSP cod liver oil1 garlic clove, peeled & minced1. Boil chickpeas in water for 10 minutes and then drain.2. In a food processor, puree chickpeas until smooth, add in cod liver oil.3. In a bowl, stir together tahini, lemon juice, and garlic. Add pureed chickpeas and blend all together.4. Place in serving bowl and add a little olive oil to the top of the hummus with some parsley and paprika for garnish.WHOLE WHEAT PITA CHIPS WITH HUMMUSAPPETIZERS
14From the Kitchen of Senior Living Residences1 medium summer squash½ large yellow pepper½ large red pepper1 large carrot1 ½ garlic cloves, peeled1 TBSP olive oil1 PKG (8 OZ) cream cheese, cubed½ TSP Spice of Life¼ TSP pepper4 wheat tortillas (10 inches)½ LB thinly sliced turkey2 CUPS romaine lettuceINGREDIENTSROASTED VEGETABLE TURKEY PINWHEELSAPPETIZERS1. Place squash, peppers, carrots and garlic in baking pan coated with cooking spray. Drizzle with oil; toss to coat. Bake, uncovered, at 425º for 25-30 minutes or until lightly browned and tender, stirring once. Cool slightly.2. Place vegetables, cream cheese, salt and pepper in a food processor; cover and process until blended. Transfer to a large bowl; cover and refrigerate for 2-3 hours or until thickened.3. Spread 1/2 cup cream cheese mixture over each tortilla; layer with turkey and lettuce. Roll up tightly; wrap each in plastic wrap. Refrigerate for at least 1 hour. Unwrap and cut each into eight slices.COOKING STEPS
15From the Kitchen of Senior Living Residences(pick your favorite)2 TBSP extra-virgin olive oil¼ TSP Spice of LifeINGREDIENTSCOOKING STEPS1. In a medium pot, add quinoa and water, heat to a boil.2. Reduce water to a simmer and cook the quinoa until all the water is absorbed (stir quinoa every 5 minutes so it doesn’t stick to the bottom of the pot).3. Add the tomatoes, basil, olives, balsamic vinaigrette, and olive oil to the cooked quinoa and mix all the ingredients together.4. Serve hot or cold.MEDITERRANEAN QUINOA SALADAPPETIZERS
16From the Kitchen of Senior Living ResidencesCHICKEN BURGER:1 ¾ LBS ground chicken1 CUP whole wheat breadcrumbs2 TSP ground cumin2 TSP ground coriander1 TSP ground ginger½ TSP garam masala (ground spice blend)2 TBSP plain yogurt1 TBSP lemon juice1 clove garlic1 TBSP parsley, nely choppedCREAMY MANGO CHUTNEY1/3 CUP mango chutney2 TBSP plain yogurtINGREDIENTS1. Place all burger ingredients in a large bowl and combine thoroughly.2. Divide and shape into 6 patties.3. Refrigerate patties while you make creamy chutney.4. Combine the mango chutney and yogurt together, refrigerate until required.5. Heat fry pan or grill and brush lightly with oil.6. Cook patties over medium-high heat for 6-7 minutes each side or until cooked through, turning only once.7. Add the eggs and cook over medium heat, stirring gently, until set, 3 minutes.8. Serve with chutney on a Multi Grain or Whole Wheat roll, add lettuce leaf or arugula leaves and enjoy.COOKING STEPSTANDOORI CHICKEN BURGERSENTRÉESWITH CREAMY MANGO CHUTNEY
SWEET & SPICY MARINADEFOR PORK, CHICKEN OR FISHENTRÉESINGREDIENTS 3 CUP olive oil3 TBS pure maple syrup3 TBS orange juice1 TBS orange peel2 TSP paprika1 TSP chili powder2 TSP cinnamon1 TBSP Dijon mustardCOOKING STEPS 1. Mix all the ingredients together and brush onto pork, chicken or sh. Reserve some of the marinade.2. Simmer on low heat to reduce and use this thicker marinade to baste during cooking. You can cook right away (pan fry, bake or grill).Marinating overnight makes it even tastier!17From the Kitchen of Senior Living Residences1/3 CUP mango chutney2 TBSP plain yogurt
18From the Kitchen of Senior Living Residencesfavorite)2 garlic cloves, crushed1 TBSP extra virgin olive oil1 PINT of cherry tomatoes, halved1 TBSP white wineSLR’s Spice of Life or your favorite seasoning blendINGREDIENTSCOOKING STEPS1. Preheat oven to 425°F.2. Pour the olive oil into a large oven-safe skillet set over medium heat. When shimmering, add the garlic. Cook, stirring often, until garlic is fragrant but not browned, 1 to 2 minutes.3. Add the tomatoes to the skillet. Stir in the white wine. Remove from heat.4. 5. 6. Serve with your favorite summer vegetables like sautéed zucchini or summer squash.BAKED WHITEFISH WITH TOMATOES & OLIVESENTRÉES
19From the Kitchen of Senior Living ResidencesCOOKING STEPS1. MARINATE CHICKEN: Combine apple juice, honey, lemon juice, garlic, cinnamon, salt & pepper in a large ziptop container. Add chicken, seal bag, shake to coat well and let marinate in the refrigerator for 8 hrs or overnight.2. Preheat oven to 350°F.3. Remove chicken from the marinade, shake off the excess and set chicken aside on a plate.4. Pour marinade into a small saucepan and bring to a boil. Reduce heat to medium and boil until it has been reduced to 1 cup and has begun to thicken (about 10-15 minutes).5. Heat oil in a skillet and brown chicken parts over fairly high heat just a few minutes per side, lowering heat if needed to prevent from charring. You want the chicken to be evenly browned, but not fully cooked yet.6. Place chicken in a 9″ x 13″ roasting pan and pour the reduced marinade on top.7. Bake 30-55 minutes, or until chicken is fully cooked and no longer pink (cooking time will vary based on the chicken pieces you use).8. Skim fat from the pan juices and serve juices as a dipping sauce if you like.9. Garnish with lemon wedges and serve!CINNAMON CHICKENENTRÉESINGREDIENTS 1 TBSP garlic, minced1 TSP cinnamon1 TSP kosher salt1 TSP fresh ground black pepper3 LBS chicken pieces (8 pieces total)2 TBSP canola oil1 lemon, for garnish, cut into wedges
20From the Kitchen of Senior Living ResidencesINGREDIENTS1. Preheat your oven to 425°F and line a rimmed baking sheet with foil. Place salmon skin side down on the baking sheet. Add pepper and brush with olive oil. 2. Cut asparagus into 1” pieces, add to a bowl and a little olive oil and a little pepper. Place asparagus on the same pan as the salmon. Roast for 15 minutes. Set aside.3. Cook the farro according to directions and set aside.4. Mix ¼ cup olive oil, lemon juice, thyme and mustard in a small bowl and mix well.5. Place the cooked farro, tomatoes, parsley, nuts and asparagus in a large bowl, mix with half of the dressing and toss until mixed well.6. Place the salmon on top of the bowl and add the rest of the dressing. Or you can pull the salmon apart and make large flakes.COOKING STEPSSALMON GRAIN BOWLKeep in mind this is a cold dish.ENTRÉESDRESSING¼ CUP olive oilJuice from ½ lemon1 TSP dried thyme1 TSP grainy mustard1 LB salmon let1-2 TBSP olive oilPepper¾ CUP farro (or brown rice, quinoa or barley)½ LB asparagus, trimmed and cut into 1-inch pieces1 CUP cherry tomatoes, cut in halves½ CUP chopped fresh parsley¼ CUP pistachios, cashews or walnuts
MUSHROOM STROGANOFFINGREDIENTS 1 TBSP butter¼ CUP onions, chopped2 TBSP our2 CUPS vegetable broth1 TBSP Worcestershire Sauce1 TSP tomato paste¼ LB cremini mushrooms, sliced½ LB baby bella mushrooms, sliced¼ LB shiitake mushrooms, sliced¼ TSP thyme1 ½ TBSP white wine or sherry¼ CUP reduced-Fat sour cream½ LB noodles, uncookedPepper to tasteParsley for garnish, mincedCOOKING STEPS 1. Cook noodles in a pot of salted water according to package directions, under-cook them a bit so you can mix it with the sauce and let it nish cooking.2. Meanwhile, while the water starts to boil for the noodles, heat a large nonstick skillet over medium-high heat.3. Melt butter over medium heat and add onions to the pan. Cook 2-3 minutes over medium-low heat.4. Add our; stir with a wooden spoon for 30 seconds.5. Gradually add broth, Worcestershire sauce, and tomato paste, stirring constantly.6. Add mushrooms, thyme, pepper; stir and cook 4-5 minutes or until thickened and bubbly, stirring constantly.7. Add wine; bring to a boil, reduce heat, and simmer 4 minutes. Remove from heat; let stand 30 seconds.8. Stir in sour cream; add noodles, mix well and garnish with parsley if desired.ENTRÉES21From the Kitchen of Senior Living Residences
22From the Kitchen of Senior Living ResidencesBlueberry Filling:4 CUPS blueberries (fresh or frozen)2 TBSP cornstarch½ CUP coconut sugar¼ TSP cinnamon⅛ TSP nutmeg½ CUP water2 TSP lemon juiceINGREDIENTSCOOKING STEPS1. Preheat the oven to 350°F. Grease 9×13 inch baking dish with cooking spray.2. Place blueberries in large bowl, put aside. In small bowl mix cornstarch, sugar, 1/4 teaspoon cinnamon, and nutmeg. Sprinkle over berries and toss together. Add lemon juice and water and toss. Pour blueberry mix into baking dish.3. melted butter and toss until well mixed. Sprinkle topping evenly over blueberries.4. Bake 45 minutes or until berries are bubbling vigorously along the edges and topping is golden brown.BLUEBERRY CRISPTopping:1 CUP whole wheat flour1 CUP old-fashioned oats1 CUP coconut sugar½ TSP cinnamon½ CUP butter, meltedDESSERTS
23From the Kitchen of Senior Living Residences1. Spray 4 (4-ounce) ramekins with nonstick spray.2. Pour 1½ TBSP of milk into a small bowl and sprinkle the gelatin over top; let it stand 10 minutes.3. Heat remaining milk and 2 tablespoons of sugar in a small saucepan over medium heat. Add the gelatin mixture and stir until sugar and gelatin are completely dissolved (do not boil).4. Remove from heat and let cool slightly. Whisk in yogurt and vanilla until smooth.5. Divide mixture, about 1/3 cup each equally among prepared ramekins, cover with plastic wrap, and chill until rm, at least 6 hours or overnight.6. About 30 minutes before serving, combine berries with the remaining 1 tablespoon of sugar in a medium bowl; stir occasionally with rubber spatula until juicy, at least 10 minutes.7. Unmold each panna cotta onto a small plate; top each with ½ cup berries.8. Garnish with fresh mint leaves if desired.INGREDIENTS1 ½ TBSP 1% fat milk¾ CUP 1% fat milk (divided)¼ TBSP unavored gelatin3 TBSP sugar (divided)½ CUP plain greek yogurt½ TSP vanilla extract2 CUPS mixed berries (blackberries, raspberries and sliced strawberries)4 small mint leaves (for garnish)COOKING STEPSYOGURT PANNA COTTAWITH MACERATED BERRIESDESSERTS
COOKING STEPS1. Freeze peaches for up to 12 hours. This will help contain all the fresh peach juice.2. Once they are frozen, remove them from the freezer and transfer to a food processor. You might need to let them defrost for 10 or so minutes so they are able to break loose. Add the honey, cinnamon, almond milk and lemon zest to the processor as well, then blend until smooth.3. Next transfer the peach mixture to a freezer-safe container and then smooth it down with a spoon or spatula. Seal the container and place in the freezer for at least 4 hours then serve cold and enjoy!PEACH SORBETDESSERTSINGREDIENTS chopped and pitted2 TBSP honey¼2 TSP lemon zest½ TSP cinnamon24From the Kitchen of Senior Living Residences
LEMON-BLUEBERRY BARSDESSERTSCOOKING STEPS 1. Preheat oven to 350ºF. Line an 8×8 baking pan with foil. Leave an overhang on the sides and set aside.2. 3. Set aside ¾ cup of the shortbread crust and place in refrigerator until needed. Press remaining crust evenly into prepared pan. Bake for 18 minutes while you prepare 4. coconut sugar, yogurt, remaining lemon zest, lemon juice, and salt and beat again. 5. minutes. When cool, chill for 1 hour in refrigerator.6. When bars are completely chilled, lift out of pan using foil overhang and cut into squares. Top with lemon zest before serving.INGREDIENTS LEMON-BLUEBERRY FILLING:8 OZ cream cheese, room temp2 large eggs1 CUP sugar1 (5.3 OZ) lemon greek yogurt2 TSP lemon juice½ CUP whole wheat our3 CUPS blueberriesPinch of SaltCRUMBLE TOPPING:1 CUP butter, unsalted, melted½ CUP coconut sugar2 TSP vanilla extract½ TSP salt1 lemon, zested2 CUPS all-purpose our25From the Kitchen of Senior Living Residences
26From the Kitchen of Senior Living ResidencesCOOKING STEPS1. Preheat oven to 350°F. Grease the entire 9-inch cake pan with butter. Evenly sprinkle the coconut sugar over the butter.2. Add pineapple slice to center of the pan. Place additional slices around center pineapple, about 7 slices. Place the remaining slices around the sides of the cake pan. Place a cherry in the center of all the pineapple slices and set aside.3. aside.4. In separate small bowl, whisk together remaining wet ingredients.5. lumps will be present, don’t overmix or try to stir them smooth.6. Gently pour batter into prepared pan, be careful to not disturb the pineapple 7. Bake 40 minutes, or until center is set and not jiggly, and a toothpick inserted in the center comes out clean or with a few moist crumbs, but no batter.8. Place pan on a wire rack and allow cake to cool for 30 minutes before inverting, slicing or serving. Cake will keep if airtight at room temperature for up to 5 days.PINEAPPLE UPSIDE DOWN CAKEDESSERTSINGREDIENTS ½¾12 maraschino cherries1 TBSP stevia¼2 TSP baking powder1 large egg½3 TBSP coconut oil2 TSP vanilla extract
For More Brain Healthy Recipes & Resources Check Out:BrainHealthyCooking.com