With new trends in better aging focusing on healthy eating for seniors, including adding more fruits and vegetables to diets, comfort food like Mom used to make can be as good for you as she promised.

Moms always know best.

“Mom always told us to eat our fruits and veggies, and we think taking that age-old advice translates well into our senior years, too,” says Great Care Founder and CEO Julie Sullivan. ”

The National Institutes of Health Senior Health program suggests remembering what Mom always told us, while making one change at a time in establishing a healthy senior lifestyle.

“Eating well isn’t just a ‘diet’ or ‘program’ that’s here today and gone tomorrow. It is part of a healthy lifestyle that you can adopt now and stay with in the years to come,” says the NIH. “To eat healthier, you can begin by taking small steps, making one change at a time. For instance, you might take the salt shaker off your table.

Decreasing your salt intake slowly will allow you to adjust. switch to whole-grain bread, seafood, or more vegetables and fruits when you shop. These changes may be easier than you think. They’re possible even if you need help with shopping or cooking, or if you have a limited budget.”

In its heart-healthy comfort food posting that features 20 favorite recipes tailored to a heart-smart lifestyle, Prevention Magazine agrees.

“A heart-healthy diet doesn’t have to mean nibbling on bland fare,” says the prevention.com website. “With strategic substitutions, you can still enjoy a helping of macaroni and cheese, mashed potatoes, and even French fries without putting your heart on the line.”

This recipe prepared with chicken, sweet potato, and apple just takes 30 minutes to prepare and 35 minutes to bake, and accommodates a heart-healthy diet.

“Smart swaps can slim down meals in no time,” says Prevention.

Chicken, Sweet Potato, and Apple Skillet

Ingredients
1 lb boneless, skinless chicken breasts, cut into 1/2″ cubes
4 tsp olive oil
3 slices 30% less fat center cut bacon (we used Oscar Mayer), chopped
1½ c Brussels sprouts, trimmed and quartered
1 med sweet potato (8 oz), peeled and cut into 1/2″ cubes
1 med onion, chopped
2 Golden Delicious apples, peeled, cored, and cut into 3/4″ cubes
4 cloves garlic, sliced
1 tsp chopped fresh thyme or 1/4 tsp dried
1/4 tsp ground cinnamon
1 c reduced-sodium chicken broth
1/8 tsp salt

Directions
1. Season chicken lightly with salt. Heat 2 teaspoons of the oil in large nonstick frying pan or cast-iron skillet over medium-high heat. Add chicken and cook until lightly browned and cooked through, about 5 minutes. Transfer to plate.

2. Return pan to heat and add remaining 2 teaspoons oil. Stir in bacon and cook until starting to brown, about 2 minutes. Add Brussels sprouts, sweet potato, and onion. Cook, stirring occasionally, until crisp-tender, about 5 minutes.

3. Stir in apples, garlic, thyme, and cinnamon. Cook 3 minutes. Pour in 1/2 cup of the broth, bring to a boil, and cook until evaporated, about 2 minutes. Add reserved chicken and remaining 1/2 cup broth. Season with the salt and black pepper as needed. Cook until hot, about 2 minutes.

Heart-Healthy Tip: Skinless chicken and lower-fat bacon add less than 2 g of sat fat and plenty of taste.

This comfort food recipe from the American Heart Association for beef stroganoff is a savory dish served over heart-healthy whole-grain pasta:

Slow-Cooker Steak Stroganoff

Ingredients
3 tsp. all-purpose flour
1/2 tsp. garlic powder
1/4 tsp. salt
1/4 tsp. pepper
4 eye-of-round steaks (about 4 ounces each), flattened to 1/2-inch thickness, all visible fat discarded
1 tsp. olive oil and 1 teaspoon olive oil, divided use
2 cups fat-free, no-salt-added beef broth
8 oz. medium button mushrooms, quartered
1/2 cup frozen pearl onions
2 tsp. no-salt-added tomato paste
2 tsp. Worcestershire sauce, lowest sodium available
1 cup water, if needed
4 oz. dried, whole-grain linguine
1/2 cup fat-free sour cream

Directions
1. In a shallow dish, stir together the flour, garlic powder, salt, and pepper. Dip each piece of beef in the flour mixture, turning to coat and gently shaking off any excess. Reserve the remaining flour mixture.

2. In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the beef on one side for 2 minutes, or until browned. Add the remaining 1 teaspoon oil, swirling to coat the bottom as well as possible. Turn the beef over and cook for 2 minutes, or until browned. Transfer to a 3- or 4-quart slow cooker.

3. Sprinkle the reserved flour mixture over the beef. Add the broth, mushrooms, onions, tomato paste, and Worcestershire sauce. If liquid in your slow cooker usually cooks out quickly, also add the water. Cook, covered, on low for 8 to 9 hours or on high for 3 to 4 hours, or until the beef is tender.

4. About 15 minutes before serving, prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Set aside.

5. When the beef is tender, remove the liquid from the slow cooker. Measure out 1 1/2 cups liquid, discarding any extra. Put the sour cream in a small bowl. Whisk in about 1/2 cup of the liquid (to reduce the risk of curdling). Pour the sour cream mixture and the remaining 1 cup liquid into the slow cooker, stirring to combine. Serve the beef on the pasta. Top with the vegetables and sauce.

The “What’s Cooking? USDA Cooking Bowl” program offers this light-and-fluffy angel food cake recipe that’s mixed with yogurt and topped with a sprinkle of berries.

Angel Food Pastry with Fresh Berries and Whipped Cream

Ingredients
1 ounce angel food cake mix (3 tablespoons)
1/8 cup yogurt, low-fat vanilla
3 raspberries
2 strawberries, sliced
1 1/2 tablespoons non-fat whipped topping (can use 1-2 Tablespoons)

Directions
1. Scoop 3 Tablespoons of angel food cake mix into a microwave-safe cup or mug.

2. Add 2 Tablespoons of vanilla yogurt and stir.

3. Place in the center of the microwave oven and microwave for 1 minute.

4. Take out of microwave and let cool for 1 minute.

5. Using a knife, cut around the sides of the cup to loosen the cake and “dump” it on a plate.

6. Dole 1 Tablespoon of whipped topping on top of the cake.

7. Sprinkle raspberries around the angel cake and add sliced strawberries to top.

8. Enjoy.

The professionals at Great Care are available to talk with you and your family about all of your home care needs, including respite care. Great Care is a non medical in-home care agency providing quality and affordable elder care in Fishers, IN and the surrounding areas. Call (888) 240-9101 for more information.