To continue on through National Nutrition Month, today’s recipe makes the perfect healthy, meatless dinner! This skillet pasta dish is not only easy, but is delicious and has health benefits while also tasting like a cheat meal. Mushrooms are the stars of the show in this dish - among their nutritious benefits are being rich in fiber, protein, and antioxidants. The other main source of nutrition in this recipe is spinach. Eating spinach can benefit eye health, reduce oxidative stress, help prevent cancer, and more! 


Parmesan Spinach Mushroom Pasta

• 14 oz (400g) farfalle pasta
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• 14 oz (400 g)  mushrooms, sliced
• 10 oz (300g) fresh spinach
• 1/2 cup (125ml) low-sodium vegetable broth
• Fresh cracked pepper, to taste
• 1 teaspoon Italian seasoning
• 1/2 cup parmesan cheese, grated
• 1 teaspoon red chili pepper flakes, optional

DIRECTIONS1. To make the parmesan spinach mushroom pasta skillet: Cook the pasta in salted water until al dente, according to the package instructions.
2. Heat 2 tablespoons of olive oil in a large skillet. Add the mushrooms and sauté for about 3 minutes until lightly browned.
3. Add the chopped garlic and cook for about 30 seconds longer. Then deglaze with a bit of vegetable broth. Reduce the heat and cook for about 1-2 minutes longer. Remove mushrooms to a plate and set aside.
4. In the same skillet, add the spinach and cook for 2 minutes until wilted. Adjust seasoning with salt and pepper.
5. Once the pasta is ready, pour off the cooking water. Push spinach on the side in the skillet and add mushroom back, then put drained pasta in the pan and toss to combine. Add parmesan and Italian seasoning and give a quick stir. Serve the parmesan spinach mushroom pasta with red chili pepper flakes and more parmesan, if you like. Enjoy!
 
Recipe via eatwell101.com eatwell101.com/parmesan-spinach-mushroom-pasta-skillet-recipe​

To continue on with National Nutrition Month, we are happy to provide tips for older adults on eating right. 

Eating right doesn’t have to be complicated. Before you eat, think about what goes on your plate or in your bowl. Choose foods that provide the nutrients you need without too many calories. Build your healthy plate with foods like vegetables, fruits, whole grains, low-fat dairy and lean protein foods. Try these eating right tips.

• Make half your plate fruits and vegetables.
  • Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas. Fresh, frozen and canned vegetables all count. Choose “reduced sodium” or “no-salt-added” canned vegetables.
  • Add fruit to meals and snacks. Buy fruits that are dried, frozen or canned in water or 100% juice, as well as fresh fruits.
• Make at least half your grains whole.
  • ​​Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice. Also, look for fiber-rich cereals to help stay regular.
• Switch to fat-free or low-fat milk, yogurt and cheese.
  • Older adults need more calcium and vitamin D to help keep bones healthy. Include three servings of fat-free or low-fat milk, yogurt or cheese each day. If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.
• Vary your protein choices.
  • ​​Eat a variety of foods from the protein food group each week, such as seafood, nuts, and beans and peas, as well as lean meat, poultry and eggs.
• Cut back on sodium and empty calories from solid fats and added sugars.
  • Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with lower numbers. Add spices or herbs to season food without adding salt.
  • Make major sources of saturated fats such as desserts, pizza, cheese, sausages and hot dogs occasional choices, not every day foods.
  • Switch from solid fats to oils when preparing food.
  • Drink water instead of sugary drinks. Select fruit for dessert. Eat sugary desserts less often.
• Enjoy your food but eat less.
  • Most older adults need fewer calories than in younger years. Avoid oversized portions. Try using a smaller plate, bowl and glass.
  • Cook more often at home, where you are in control of what’s in your food.
  • When eating out, choose lower calorie menu options. Choose dishes that include vegetables, fruits and whole grains. When portions are large, share a meal or take half home for later.
• Be physically active your way.
  • Pick activities that you like and start by doing what you can. Every bit adds up and health benefits increase as you spend more time being active.
  • If you are currently inactive, start with a few minutes of activity such as walking. Gradually increase the minutes as you become stronger.

Consult a registered dietitian nutritionist if you have special dietary needs. A registered dietitian nutritionist can create a customized eating plan for you. Visit www.eatright.org to find a registered dietitian nutritionist near you.

Information courtesy of eatright.org/ The Academy of Nutrition and Dietetics. 

To continue on with our National Nutrition Month recipe installments, we’d like to introduce you to Buddha Bowls! Buddha bowls are bowls packed with small portions of a variety of different foods to create a large blend of variety. They generally include a whole grain, such as quinoa or brown rice, vegetables, and a plant-based protein source, such as tofu or chickpeas. Buddha bowls usually have a dressing as well. 

However, the beauty of buddha bowls is that you can pack each with whatever nutritious veggies and grains you have on hand. The recipe below is merely a guideline. 

Today we’re making a Nourishing Buddha Bowl with Maple Roasted Chickpeas. This bowl is hearty and will fill you up for hours! Some of the nutritional highlights of this recipe include the use of Kale. Kale is a superfood and is one of the most nutrient-dense foods in the world. It has tons of antioxidants, Vitamin C, Vitamin K, and it has been proven to help lower Cholesterol levels! Another vegetable featured in this recipe is sweet potatoes. Sweet potatoes are a hearty staple for wintertime. They are sweet, filling, and satisfying! Plus, they promote gut and brain health with their high amounts of fiber, vitamins, and antioxidants. 

Bowl

• 1 medium sweet potato, cut into small cubes
• 2 cups quinoa, cooked
• 1 avocado, sliced
• 1/2 cup purple cabbage, shredded
• 1 cup kale, shredded
• 1 serving Maple roasted chickpeas (recipe below)
  

Maple roasted chickpeas

• 1 can chickpeas (14oz) 
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp cinnamon
• 2 tsp maple syrup
• 1/4 tsp cayenne pepper

Sauce

• 1 garlic clove
• 2 tbsp lemon juice
• 1/4 cup tahini
• 2 tbsp olive oil
• salt and pepper to taste
• 2–4 tbsp water (*depending on how runny your tahini is you may need more or less water to thin out the sauce)

Directions

1. Preheat the oven to 425 degrees and line 2 baking pans with parchment paper.
2. Pat your chickpeas with a paper towel until they’re mostly dry then toss them with the olive oil, salt, cinnamon, maple syrup and cayenne pepper. Place on a baking pan and bake for 30-35 minutes until golden brown and crispy.
3. Place the sweet potatoes on a separate pan and bake for 20-30 minutes until tender. (You can cook the sweet potatoes and chickpeas at the same time.)
4. To prepare the dressing, blend everything together until smooth.
5. To assemble your bowl, place quinoa on the bottom, and top with shredded cabbage, kale, quinoa, sliced avocado, sweet potato, and chickpeas. Top with the tahini dressing.

(recipe from ChoosingChia.com)

Add any leftover vegetables you have on hand to make an even heartier bowl. Stay tuned for our recipes for next week, which will include a satisfying and delicious meatless pasta that the whole family will love! 

To kick off National Nutrition Month, we're excited to bring you this week's nutritious recipe - the Blackberry Bliss Smoothie! 

Smoothies are perfect for fitting lots of nutrients into a delicious, easy treat. Blackberries are packed with Vitamin C and are high in fiber and manganese! Just one cup of blackberries contains half of your daily value of Vitamin C! This, coupled with the mood-boosting and potassium-rich benefits of the banana makes for a nutritious and delicious duo for your smoothie! Plus, it’s packed with protein and would make a filling breakfast or snack.

Blackberry Bliss Smoothie

Ingredients:

• ¼ cup blackberries
• 1 medium sized banana
• 2 tbsp almond butter
• 2 tbsp oats
• 4 ice cubes
• 1 cup almond milk
• ⅛ tsp almond extract (for a sweet nougat flavor)
• ½ tsp pure vanilla extract
• 1 tbsp sliced almonds
• ½ tbsp chia seeds

Directions:

1. Add the banana and berry smoothie ingredients to your blender. If the blackberries are frozen, add a little less almond milk to start because they have a little more liquid in them. You can always add more almond milk to make it creamier.
2. Pulse until smooth and creamy.
3. Pour into your favorite glass or travel cup, garnish with additional blackberries, sliced banana, and sliced almonds, if desired, and enjoy!

 
Recipe via divinelifestyle.com https://divinelifestyle.com/blackberry-banana-smoothie-recipe/

March is National Nutrition Month! The month of March is all about making informed food choices and developing sound eating and physical activity habits. Although National Nutrition Month is only one month out of the year, healthy habits are important to develop and integrate into your lifestyle year round. Food is fuel and nutrition can be truly transformative.

This March, we’re excited to share some of our favorite delicious and nutritious recipes with you on our Golden Horizons blog! To kick off the month, our first recipe is our Blackberry Bliss Smoothie. Smoothies are great ways to pack in a lot of nutrients and protein into a refreshing and yummy treat.

Here are some ideas on how to celebrate National Nutrition Month! Challenge yourself to incorporate as many of these tips as you can into your daily routine. 

• Include healthful foods from all food groups.
• Hydrate!
• Learn how to read Nutrition Facts Panels.
• Take time to enjoy your food.
• Choose healthful recipes to make throughout the week.
• Practice proper home food safety. Go through 
• Try new flavors and foods.
• Reduce/minimize food waste.
• Consult a Registered Dietitian Nutritionist (RDN) to receive personalized nutrition advice to fit your unique nutritional needs. 

(Tips via eatright.org Academy of Nutrition and Dietetics)

Everybody is unique in their nutritional needs, so it can be a good idea to consult a Registered Dietitian Nutritionist (RDN). Talking to a RDN can be an accurate way to get advice on what your specific body needs more of and foods that you should steer clear of.

​Be sure to check back on our Golden Horizons blog for more nutrition tips and recipes throughout the month of March!

This Friday, February 19th, we celebrate National Caregivers’ Day! In honor of our caregivers and caregivers across the board, we would like to say THANK YOU!

The individuals who show our loved ones care and compassion should be celebrated all year.  However, National Caregivers’ Day is a great time to recognize the tireless efforts and hard work that caregivers put into their clients every day. National Caregivers’ Day is not only about celebrating the efforts of professional caregivers, but also the individuals such as spouses, family members, or friends who give aid regularly to loved ones with health problems or disabilities. Caregivers, in all contexts, are a gift to all of us. Make sure to thank a caregiver in your life this Friday! 

As of this Thursday, February 11th, Connecticut residents aged 65+ will be allowed to receive the COVID-19 vaccine. This is a part of the vaccination rollout phase 1b and was put into action this week. Governor Ned Lamont said that vaccine providers can, effective immediately, begin booking people aged 65-74 and can use any extra vaccinations on people in this age group as well. 

To find available vaccination clinics throughout the state, residents can visit ct.gov/covidvaccine and enter their zip code. ​

To book a vaccine appointment, residents can register through the VAMS (Vaccine Administration Management System) system online. VAMS will show various clinics throughout the state that have available appointments and will allow residents to book them. To use VAMS to search for and book an appointment, go to: https://portal.ct.gov/Coronavirus/COVID-19-Vaccinations---VAMS-Support .

The next phase of vaccination rollout phase 1b will allow frontline essential workers and individuals with underlying medical conditions with increased risks for severe illnesses. There has been no date given yet as to when this will go into effect. 

For the most up-to-date information on COVID-19 vaccination distribution plans in Connecticut, visit ct.gov/covidvaccine.
​
If you are in need of assistance in making an appointment:
COVID-19 Vaccine Appointments Assistance Line at (877) 918-2224 (Monday – Sunday) from 8:00 a.m. to 8:00 p.m. 
You can also try the following:
Ledge Light Health District (877) 918-2224
The Town of Old Lyme has set up a Help Line to assist Old Lyme residents aged 65+ (860) 572-6246
The Old Saybrook Police Department is assisting Old Saybrook residents aged 65+ (860) 395-3142
The Westbrook Senior Center is assisting Westbrook residents (860) 399-3048.