As we celebrate the start of Passover, it's important to consider the specific dietary needs of seniors. Here at Senior Helpers Palm Coast, we want to ensure that everyone in the community is able to enjoy a healthy and delicious Passover Seder. We've put together a list of four tasty, heart-healthy Passover recipes, plus some tips for substituting healthier ingredients in traditional recipes. Let's get cooking!
Matzah Ball Soup
Matzah ball soup is a staple at every Passover Seder. This delicious and comforting soup is easy to make heart-healthy by using low-sodium chicken or vegetable broth and olive oil rather than butter.
Ingredients:
- 1 quart low-sodium chicken or vegetable broth
- 3 tablespoons olive oil
- 3 tablespoons matzah meal
- 3 tablespoons seltzer
- 1/4 teaspoon baking powder
- 1 egg
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
Instructions:
- Bring the broth to a boil in a large pot over medium-high heat.
- Meanwhile, in a separate bowl, whisk together the oil, matzah meal, seltzer, baking powder, egg, garlic powder, and salt until combined.
- Slowly drop teaspoonfuls of the matzah ball mixture into the boiling broth.
- Lower the heat to medium-low and simmer for 30 minutes, stirring occasionally.
Roasted Root Vegetable Medley
This roasted root vegetable medley is a great way to enjoy a heart-healthy side dish this Passover.
Ingredients:
- 1/2 cup diced sweet potato
- 1/2 cup diced carrot
- 1/2 cup diced parsnip
- 1/2 cup diced turnip
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
Instructions:
- Preheat oven to 425°F.
- In a large bowl, toss together the sweet potato, carrot, parsnip, turnip, olive oil, garlic powder, and salt.
- Spread the vegetables on a parchment-lined baking sheet and roast for 25 minutes, stirring occasionally.
Baked Salmon with Dill Sauce
Baked salmon is a great main course and is deliciously served with a light, creamy dill sauce.
Ingredients:
- 4 (4 ounce) salmon fillets
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
For the Dill Sauce:
- 1/2 cup plain Greek yogurt
- 2 tablespoons chopped fresh dill
- 1 tablespoon lemon juice
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
Instructions:
- Preheat oven to 400°F.
- In a shallow baking dish, combine the salmon fillets, olive oil, lemon juice, garlic powder, and salt.
- Bake for 12-15 minutes or until the salmon is cooked through.
- Meanwhile, mix the remaining ingredients together in a small bowl.
- Serve the salmon with the dill sauce.
Apple-Walnut Sponge Cake
A gluten-free sponge cake makes for a sweet treat at the Passover Seder.
Ingredients:
- 6 eggs, separated
- 1/2 cup applesauce
- 1/2 cup honey
- 1/2 cup walnut pieces
- 2 tablespoons flaxseed meal
- 1/2 teaspoon ground cinnamon
Instructions:
- Preheat oven to 350°F.
- In a large bowl, whisk together the egg whites and a pinch of salt.
- In a separate bowl, beat together the egg yolks, applesauce, honey, walnut pieces, flaxseed meal, and cinnamon until combined.
- Gently fold the egg white mixture into the egg yolk mixture until just combined.
- Pour the batter into a greased 8-inch (20 cm) springform pan.
- Bake for 25-30 minutes or until a toothpick inserted into the center comes out clean.
- Cool for 10 minutes before serving.
Tips for Switching to Healthier Ingredients
When making traditional Passover recipes, it's easy to substitute unhealthy ingredients with ones that are more heart-healthy.
- Use low-sodium vegetable or chicken broth in place of regular broth in soups and stews.
- Substitute olive oil for butter.
- Use Greek yogurt and light cream cheese in place of regular cream cheese.
- Use flaxseed meal and almond flour in place of regular flour.
- Use honey and applesauce in place of sugar.
Connect With Senior Helpers Palm Coast
Passover is a great time to enjoy delicious and nutritious dishes with your loved ones. We hope these 4 heart-healthy Passover recipes will make it easier to enjoy a healthy and delicious Seder this year. If you're in need of in-home senior care in Palm Coast, Bunnell, Flagler, St. Johns, Volusia County, or St. Augustine, contact Senior Helpers Palm Coast today to see how we can help.