Recipe booklet 2014 by Tyuno

Recipes from the Heart and Home 4th annual resident & team recipe collection

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Sample the Best of Sunrise Signature Dining Now you can recreate for yourself the nutritious and delicious culinary concept of the Sunrise Signature Dining Program. Always fresh and tailored to our residents’ unique diets, our daily menus are something everyone looks forward to! As a hallmark of our commitment to championing quality of life for all seniors, the Sunrise Signature Dining program offers three delicious, well-balanced meals served daily. The selections are crafted to meet seniors’ unique nutritional needs and cater to individual preferences and tastes, while our table service and dining experience encourage social interaction and nurture friendships.

Sunrise Signature Dining includes: • Local, seasonal ingredients that are hand picked by our culinary team • Reduced-fat, low-calorie, high-fiber, diabetic-friendly and low-sodium choices • Accommodation for religious and cultural preferences

• A gourmet range of classic favorites, regional dishes, resident selections and healthy flavors from around the world • Finger food options for Memory Care residents who require easy-to-eat preparations

Nutrition Definitions l ow

Throughout this recipe book, you’ll find nutrition information for many of our recipes. Here’s a guide to the terms:

3g or less fat per serving fat

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20% or more of the daily value of calcium; 240mg or more ca

Less than 140mg sodium per serving so

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5g or more fiber per serving ta r i

No animal products, but may contain dairy or eggs

s Benedict alifornia Egg C 4 t wich b r e a k fa s Breakfast Sand 5 Pork Roll Dip Red Pepper 6 Roasted s icelli Soup r e oasted Verm A p p e t iz R d an en ck 7 Chi es & Beverag oro Punch ps 8 Greensb innamon Chi Salad with C t ui Fr d h es Fr Almond Sala 9 Minty Cheese and at o G , o tt iu osc 10 Melon, Pr er Lemon que with Mey is B ek Le d Vinaigrette 11 Fennel an d with Sherry la Sa n o lm Sa uinoa 12 Arugula Q Mango Salad 13 Seafood a Casserole Beef Enchilad 14 s le Curry Entrée and Vegetab 15 Chicken o Broth rragon Tomat -Eyed Peas 16 Cod in Ta out with Black Tr ed st ru C 17 Cornbreado Concassé and Tomat am Sauce ith Walnut Cre w ne ci uc tt Fe 18 er hickpea Burg a Cakes 19 Grilled C p with Polent ho C rk Po d le Gril 20 Marinated d Napa Cabbage to and Sautée le Sweet Pota ibut with Map al H ed ar Se 21 Panple Slaw Mash and Ap Mussels 22 FlatIrons with Basil Salmon Salad 23 Lemony co t-Cous us Roasted Bee ineste 24 Sunday M uffed Chicken 25 Crispy St allots aramelized Sh reens with C G ed is ra B 26 matoes S id e s and Grape To Boats 27 Zucchini urd Pie 28 Lemon C D e s s e rt s gbird Cake 29 Hummin Pecans 30 Candied

BREAKFAST

California Eggs Benedict

BREAKFAST

HIGH

fiber

Sunrise of Carmichael, CA

Pork Roll Breakfast Sandwich

While it’s true that the calories in avocados come mostly from fat, that fat is unusual and has proven health benefits. The fats in avocados have been shown to have anti-inflammatory properties, with well-documented success at helping keep arthritis pain at bay. The monounsaturated fats in avocados have also been shown to actually help lower the risk of heart disease and maintain a healthy body weight.

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As a child, the chef spent many weekends visiting the Lancaster County Farmer’s Market, down the street from The Quadrangle. Taylor’s Pork Roll® is a breakfast staple in the Philadelphia region, and was turned into a delicious family tradition from a loving grandmother.

Nutrition Fact

The Quadrangle, PA This is a dish that the chef and his wife enjoy making together on the weekends. It’s a healthy alternative to traditional eggs Benedict, swapping avocado for hollandaise sauce.

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Ingredients

Instructions

Ingredients

Instructions

2 cups water 2 tablespoons white vinegar 2 eggs 1 whole wheat English muffin 2 thick tomato slices 2 strips thick-sliced bacon, cooked/drained ½ cup spinach ¼ avocado, sliced thinly Salt and pepper to taste

1. Pour the water and vinegar into a pot. Bring to a boil for poaching eggs.

½ pound pork roll, sliced ¼ inch thick 8 eggs 1 teaspoon margarine 4 slices American cheese 4 bagels, 8 slices of bread or 4 English muffins, toasted

1. Cook the pork slices in a frying pan over medium-high heat until crispy on both sides. Remove pork from the pan and set aside.

2. Once the water is boiling, reduce to a gentle simmer and add eggs. Cook eggs for two to three minutes, or until whites are fully set. Remove eggs with a slotted spoon to drain. 3. Toast split English muffin. Place muffin halves on plate and assemble with spinach, tomato, egg, bacon and avocado. Add salt and pepper to taste.

2. Beat the eggs. Using the same pan, melt the margarine and scramble the eggs until cooked. 3. Build the sandwich by layering the pork, eggs and cheese. Serve immediately.

APPETIZERS & BEVERAGES

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Roasted Red Pepper Dip

APPETIZERS & BEVERAGES

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Sunrise of Pacific Palisades, CA

Chicken and Roasted Vermicelli Soup Sunrise of Willowbrook, IL

After once ordering too many red peppers, the chef whipped up his own dip, incorporating the healthy vegetable. Since then, the dip has been a hit with residents and is served every Thursday afternoon during snack time and entertainment.

The chef at Sunrise of Willowbrook was inspired by his great aunt to create this recipe. As a child, his aunt prepared a version of this soup when she visited, and filled their home—and hearts—with warmth. The chef continues to prepare his version of this favorite for all of his family gatherings.

Nutrition Fact

Red bell peppers are full of healthy nutrients. They are most nutritious when eaten raw, but are always an excellent source of vitamins A and C. The amount of vitamin C in a medium red bell pepper equals about three times the amount in an orange.

Ingredients

Instructions

Ingredients

Instructions

2 red bell peppers ¼ cup walnuts, toasted 1 slice firm white bread, torn up 1 tablespoon raspberry vinegar 1½ teaspoons olive oil ½ teaspoon ground cumin 1 /8 teaspoon chili powder 2 whole pita bread rounds, toasted and cut into wedges Salt and pepper to taste

1. Broil bell peppers until all sides are black and the skin has charred. Wrap in aluminum foil and allow to steam for 15 minutes. Remove foil. Remove and discard skin and seeds.

1 quart chicken broth 1½ cups tomato sauce 1 teaspoon garlic, minced 1 teaspoon fresh oregano, chopped ½ teaspoon black pepper ½ teaspoon cumin 3 tablespoons olive oil 3 ounces angel hair pasta or vermicelli pasta broken into 2-inch pieces 2 cups chicken breast, cooked and diced 2 medium zucchini, cut into ½ inch pieces 1 small white onion, diced 1 medium green bell pepper, diced

1. In a large pot, add chicken broth and tomato sauce. Bring to a boil.

2. Place walnuts in a food processor. Pulse to break up. Add peppers, white bread, vinegar, oil, cumin and chili powder. Purée until smooth. Season to taste. 3. Transfer dip to a bowl and refrigerate for about 3 hours. 4. Serve with toasted pita bread wedges.

2. Add garlic, oregano, pepper and cumin. Reduce heat to a simmer. 3. Heat 2 tablespoons of olive oil in a large nonstick skillet over medium heat. Add the pasta and roast for about a minute, until it turns golden brown. Remove to a plate and set aside. 4. Add remaining 1 tablespoon of olive oil to the same skillet and sauté chicken, zucchini, onion and bell pepper for 8–10 minutes. Add chicken mixture to the simmering broth and cook for 10 minutes. 5. Just before serving, add the roasted pasta to the broth and cook for 5–8 minutes more.

Greensboro Punch

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This recipe was inspired by a drink the chef and his family enjoy in his hometown of St. Thomas, US Virgin Islands.

Minty Fresh Fruit Salad with Cinnamon Chips Sunrise of Northville, MI

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Brighton Gardens of Greensboro, NC

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APPETIZERS & BEVERAGES

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This chef’s personal recipe has made many appearances at family cookouts around the summer holidays. He brought it to his family at Sunrise of Northville to share during community socials, and it’s been a favorite ever since.

Nutrition Fact

8–10

This recipe is a refreshing and healthy snack, and is a good example of combining different fruits to reap the benefits of a variety of antioxidants in one bowl. Including more servings of fruits and vegetables per day in the diet can decrease blood pressure, too!

Ingredients

Instructions

Ingredients

Instructions

¼ ¼ 3 2 1 1 1

1. I n a small saucepan, bring water and sugar to a boil. Boil for 10 minutes, stirring constantly. Let syrup cool.

1 kiwi, peeled and diced ½ golden pineapple, peeled and diced 4 ounces raspberries ½ pound strawberries, hulled and quartered 1 tablespoon white sugar 1½ teaspoons brown sugar 1 tablespoon fresh mint, finely chopped 1½ tablespoons fruit preserves, any flavor

1. In a large bowl, gently toss kiwis, pineapple, raspberries, strawberries, white sugar, brown sugar, mint and fruit preserves. Cover and chill in the refrigerator for at least 15 minutes.

cup water cup sugar cups unsweetened fruit punch cups pineapple juice cup grenadine cup ginger ale tablespoon lime juice

2. In a large bowl, stir together syrup, fruit punch, pineapple juice, grenadine, ginger ale and lime juice. 3. Chill and serve over crushed ice.

Cinnamon Chips 5 flour tortillas (10 inches each) 1 tablespoon cinnamon-sugar mix Butter-flavored cooking spray

2. Preheat oven to 350°F. 3. Cut tortillas into wedges and line up on baking pan so they do not overlap. 4. Spray one side of each tortilla with cooking spray. Sprinkle wedges with desired amount of cinnamon-sugar mix. Spray again with cooking spray. 5. Bake for 8–10 minutes. Repeat with any remaining tortilla wedges. Cool. 6. Serve chips with chilled fruit mixture.

APPETIZERS & BEVERAGES

Melon, Prosciutto, Goat Cheese and Almond Salad

This is the chef’s own recipe, often featured during late summer and fall for The Carlisle’s weekly brunch.

The Carlisle, CA

Almonds are high in monounsaturated fats, the same type of “healthy fats” found in olive oil. Monounsaturated fats have been associated with a reduced risk of heart disease due in large part to their ability to lower LDL or “bad” cholesterol levels. Almonds are also high in magnesium, potassium and the potent antioxidant vitamin E.

Healthy Tip For a healthier recipe, double the number of potatoes used and replace ¾ of the cream with chicken stock.

Ingredients

Instructions

Ingredients

2 cups spring mix salad 3 cups honeydew melon, medium cubed 3 cups cantaloupe, medium cubed 1 teaspoon fresh lemon juice ¼ teaspoon black pepper, freshly ground ½ basket raspberries, rinsed and dried ½ cup goat cheese, crumbled ½ cup slivered almonds, toasted 2 ounces thinly sliced prosciutto, cut into strips 1 cup balsamic vinegar, reduced to less than ¼ cup Black pepper, cracked (optional)

1. Place cleaned spring mix salad on a large platter or in a bowl.

1 head fennel, medium diced ¼ white onion, medium diced 1 large leek (whites only), sliced 4 teaspoons plus an additional 2 teaspoons extra virgin olive oil 2 teaspoons unsalted butter 1 large shallot, sliced ¾ teaspoon ground fennel ¼ teaspoon ground white pepper ¼ cup Pernod or white wine alternative 3 tablespoons white wine 1 quart chicken stock 11/3 cups cold water 1 small Yukon Gold potato, peeled and medium diced 2 cups heavy cream 3 sprigs fresh thyme, picked and chopped ½ Meyer lemon, zested and juiced Salt and pepper to taste

2. Combine honeydew, cantaloupe, lemon juice and black pepper (if desired). Spoon on top of the greens. 3. Top melon with raspberries, goat cheese, almonds and prosciutto. 4. Drizzle salad with reduced balsamic vinegar and serve.

This recipe was developed by this community’s chef when he worked at a local hotel. It’s a personal favorite, and it’s something he makes at home for his family. His young daughter personally approves.

Sunrise at Holladay, UT Nutrition Fact

Fennel and Leek Bisque with Meyer Lemon

Instructions 1. Toss fennel, onion and leeks with 4 teaspoons of olive oil. Season to taste

with salt and pepper. Spread vegetables evenly in a single layer on sheet pans and roast at 300°F until they just begin to caramelize. 2. While vegetables are roasting, heat butter and remaining 2 teaspoons of olive oil in a stock pot over medium heat. Add shallots and cook until just beginning to caramelize. 3. Add ground fennel and white pepper. Cook for another 3–4 minutes. 4. Add Pernod and reduce by half. 5. Add white wine and reduce by half again. 6. Add chicken stock, cold water and roasted vegetables. Bring to a boil. Reduce to a simmer and add potatoes. Cover tightly and simmer until potatoes are tender. 7. Whisk in cream and thyme. Return soup to a simmer. 8. Cover and simmer gently for 45 minutes. 9. Turn off heat and whisk in lemon zest and juice. 10. Purée soup until smooth. Strain through a chinois or other fine strainer. Season to taste.

APPETIZERS & BEVERAGES

Arugula Quinoa Salmon Salad with Sherry Vinaigrette Sunrise at River Road, AZ

APPETIZERS & BEVERAGES

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Seafood Mango Salad Sunrise of Lafayette Hill, PA

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This recipe was a team effort by the chef and his residents. The chef knew that some of his residents enjoyed quinoa, so he worked with them to develop the perfect dish that would incorporate this healthy ingredient and appeal to their taste buds.

Nutrition Fact

Ingredients 2 4-ounce salmon filets, skin off and pin bones removed 3 ounces quinoa, cooked 2 ounces arugula 2 ounces cucumber, thinly sliced 2 ounces cherry tomatoes, halved ½ avocado, sliced ½ ounce red onion, thinly sliced 2 ounces sherry vinaigrette (recipe below) Salt and pepper to taste Instructions 1. Preheat oven to 375°F.

Sherry Vinaigrette Ingredients ¼ cup sherry vinegar 1½ teaspoon Dijon mustard 1 teaspoon shallot, minced 1 teaspoon chive, minced 1 teaspoon lemon juice ¼ teaspoon garlic, minced ½ cup extra virgin olive oil Salt and pepper to taste

2. Season salmon with salt and pepper. Place salmon on a baking sheet and bake for 15 minutes or until flaky. Keep warm.

Instructions

3. Toss together arugula, cucumber, tomatoes, avocado and onion. Drizzle with ¾ of the sherry vinaigrette and toss to coat.

2. With the food processor running, slowly drizzle in olive oil until dressing is emulsified.

4. Arrange arugula on a plate. Top salad with quinoa and a salmon filet. Drizzle with remaining dressing.

1. Place vinegar, mustard, shallot, chive, lemon juice and garlic in a food processor.

3. Season dressing with salt and pepper to taste. Refrigerate until ready to use.

Mangos are a tasty, nutritional powerhouse. They are full of the powerful antioxidant vitamin E, have high levels of vitamin A to help promote eye health and are rich in vitamin C, which gives the immune system a boost. They also contain enzymes that help break down proteins and are a good source of fiber, which helps aid digestion.

Quinoa is an excellent source of high-quality, plant-based protein. Quinoa has all eight essential amino acids that the body needs in order to function properly. It is naturally gluten free and is a great source of fiber, iron, potassium, manganese, phosphorus and B vitamins. The vegetable protein in quinoa is easy to digest compared to animal protein, and the slow-releasing carbohydrate and high fiber help maintain blood sugar, making it a good choice for diabetics.

This spin on traditional seafood salad was developed by the chef to introduce residents to his style of cooking. He was inspired by family members from the Philippines to use mangos, a tropical fruit that’s plentiful on the island nation.

8–10

Ingredients

Instructions

1½ pounds cooked shrimp, peeled and deveined 1 pound crabmeat 1 cup mango, peeled, seeded and diced 1 medium tomato, cored and diced ½ medium green pepper, finely chopped ½ cucumber, peeled and chopped ¼ onion, finely chopped 1 cup Miracle Whip® 1½ teaspoons Old Bay® seasoning ½ teaspoon dill ½ teaspoon black pepper Pinch dry mustard 2 cups lettuce or mixed greens (optional)

1. Gently mix all ingredients (except lettuce or greens) and blend thoroughly. Cover and refrigerate for an hour or until ready to use. 2. Serve either alone or on a bed of lettuce or mixed greens if desired.

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Beef Enchilada Casserole

ENTRÉES

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Sunrise of Hunter Mill, VA

Chicken and Vegetable Curry Sunrise at Mount Vernon, VA

As a child, our chef’s favorite dish was beef and macaroni with cheese. Over the years, he made different versions of the dish, combining a variety of flavors. With this version, he added a Mexican flair by incorporating tortillas instead of macaroni, and adding cumin, salsa and cilantro. It’s a nutritious one-dish casserole that provides protein, starch and vegetables. It can be altered to individual tastes with the addition of jalapeños or spicy salsa. The residents love this dish! VE

6–8

Ingredients 1 pound ground beef 1½ large onion, chopped ½ green bell pepper, seeded and chopped ½ red bell pepper, seeded and chopped 2 garlic cloves, minced 1 tablespoon chili powder 1½ teaspoons ground cumin ½ teaspoon lemon pepper 1 dash hot sauce 1 cup canned diced tomato 2 cups chunky mild salsa 2 cups canned refried beans 1 cup low-sodium chicken stock 12 corn tortillas 2½ cups Monterey Jack cheese, shredded 1 small bunch cilantro, washed and chopped Instructions

Healthy tip To reduce fat, replace the shredded cheese with reduced-fat cheese.

3. Add hot sauce and diced tomatoes to beef. Stir to combine. Set aside. 4. In a separate bowl, combine salsa, refried beans and chicken stock. Stir until blended and the beans are loose. 5. Spray an 8” x 8” baking dish with nonstick spray. 6. Line baking dish with 4 tortillas. Spread half of the bean mixture over the tortillas. 7. Evenly sprinkle with ½ cup cheese. 8. Layer 4 tortillas over the cheese. Spread half of the meat mixture over the tortillas. 9. Evenly sprinkle with ½ cup cheese. 10. Repeat steps 6–9. Add an additional ½ cup of cheese to top layer. 11. Carefully cover with aluminum foil, making sure the foil does not rest on the cheese. 12. Bake for 30 minutes or until hot and bubbly. Remove from the oven and sprinkle with cilantro before serving.

Curry powder, a mix made of spices like coriander, cumin, turmeric, cardamom and chili, is packed with many health benefits. While each ingredient in the spice mix contributes to the health benefits, turmeric is an especially powerful antioxidant and anti-inflammatory agent. Turmeric is also thought to fight against Alzheimer’s disease by blocking plaque and protecting the brain.

Nutrition Fact

Ingredients

Instructions

1½ pounds boneless, skinless chicken breasts 2 tablespoons olive oil 1 large onion, diced 1 tablespoon garlic, finely chopped 2½ tablespoons curry powder 6 cups low-sodium chicken broth 1 pound Yukon Gold potatoes, peeled and large diced 1 pound sweet potatoes, peeled and large diced 1 cup carrots, peeled and sliced 1 16-ounce can garbanzo beans, drained and rinsed ½ pound kale, cleaned and chopped 1 medium red bell pepper, large diced 1 medium orange bell pepper, large diced

1. Cut chicken into large chunks and season with salt and pepper.

Corn starch slurry (mix 2 tablespoons corn starch with 2 tablespoons cold water)

1. Preheat oven to 350°F.

Cooked brown or basmati rice

2. Cook beef with onion, bell peppers, garlic and spices. Break up the beef and cook until it is brown and crumbly. Remove from heat and drain.

Salt and pepper to taste

2. Heat a heavy nonstick skillet or pot and add 1 tablespoon olive oil. When hot, add chicken and cook until browned. Remove chicken and set aside. 3. In the same skillet, add the remaining oil, onions, garlic and curry powder. Sauté for 5 minutes. 4. Add 4 cups broth and bring to a simmer. Add potatoes and cook until almost tender. 5. Add carrots and garbanzo beans. Cook for 5 minutes. 6. Add kale, peppers, chicken and remaining broth. Season to taste. Simmer until vegetables are tender. 7. Slowly whisk corn starch slurry into broth. Simmer for about 5–10 minutes or until curry thickens. 8. Serve hot over rice.

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Cod in Tarragon Tomato Broth

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Sunrise of Norwood, MA Since first creating this dish in Boston, MA in 1995, this chef has kept this nutritious, seasonal, and tasty recipe handy. Residents and Sunrise team members alike love this dish.

Cornbread Crusted Trout with BlackEyed Peas and Tomato Concassé

The chef at Sunrise of Ivey Ridge loves traditional Southern dishes, including blackeyed peas and cornbread, and wanted to incorporate both ingredients into a healthy, flavorful dish for his residents. The residents of Ivey Ridge love this dish!

Sunrise at Ivey Ridge, GA

Nutrition Fact Black-eyed peas are high in fiber and folate, and are a good low-fat source of protein. The fiber found in black-eyed peas helps to prevent type-2 diabetes by stabilizing blood sugar levels. Adequate folate intake helps produce enough red blood cells to prevent anemia.

Nutrition Fact

Ingredients 12 Roma tomatoes ½ cup olive oil 3 tablespoons shallots, minced 3 garlic cloves, peeled and minced 3 tablespoons tarragon, fresh chopped ¾ cups white wine 1½ cups low-sodium chicken stock 6 6-ounce cod filets

Instructions 1. Score the tomatoes and plunge into boiling water for 2 minutes. Remove and shock immediately in ice water. Remove skins and seeds, then chop tomatoes. 2. Heat 2/3 of the olive oil in a saucepan over medium heat. Add shallots and garlic. Sauté until shallot has softened, about 5 minutes. 3. Add tomatoes and tarragon and continue to cook until tomatoes begin to give off some of their juice, about 5 minutes. 4. Add wine and simmer until reduced by half. 5.

Add stock and reduce heat to low.

6. Heat remaining olive oil over medium heat in a separate nonstick pan. Place fish skin side up in the pan. Cook until golden brown. 7. Turn fish over and pour tomato broth over fish. Bring to a simmer until fish is cooked through. Serve immediately.

Cod is an excellent low-calorie source of protein, with a 4-ounce portion providing nearly half of the recommended daily amount of protein for only 120 calories. Cod is also a good source of omega-3 fatty acids and vitamins B12 and B6. Cod has been shown to decrease inflammation and the risk of cardiovascular disease. Tarragon is an herb high in potassium and beta-carotene. It is known for aiding in digestion and acting as a mild sleep aid, promoting calm and reducing stress.

Ingredients

Instructions

6 4-ounce trout filets 1–2 pieces leftover cornbread 1 tablespoon unsalted butter, melted 3 links mild Italian sausage 2 cups cooked black-eyed peas ½ green bell pepper, seeded and chopped ½ red bell pepper, seeded and chopped ½ cup red wine 3 Roma tomatoes 4 green onions, sliced

1. Arrange trout skin side down on a lined pan. Crumble cornbread over trout, then drizzle cornbread with butter. 2. Bake trout in a 350ºF oven until golden brown and cooked through. 3. While trout is cooking, remove sausage from casing and cook over medium heat until just golden. 4. Add black-eyed peas, peppers and wine. Continue cooking until sausage is cooked through and vegetables are tender. 5. Score tomatoes and plunge into boiling water for 2 minutes. Remove and shock immediately in ice water. Remove skins and seeds, then chop tomatoes. Toss with green onions. 6. Serve trout over black-eyed peas, topped with tomatoes.

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Sunrise of Worthington, OH

Grilled Chickpea Burger

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Fettuccine with Walnut Cream Sauce

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Sunrise of Shelby Township, MI This recipe was prepared by the chef in her own home, after searching for heart-healthy options for her family. Now, she also prepares this during cooking classes at Sunrise. To many residents’ surprise, they enjoy this vegetarian dish that is not something they may have typically tried in the past.

Meals that are easy and delicious are gaining popularity due to busy lifestyles. This is an easy recipe and makes for a great vegetarian alternative. Many processed vegetarian burger patties contain high amounts of sodium and are packed with preservatives. But this recipe is quick to prepare and versatile. Add or substitute different herbs and spices to create unique flavor profiles.

Nutrition Fact

Ingredients 3 ½ ¼ ¼ 1 3 ½ 12

cups chopped walnuts, toasted cup cream cheese cup milk cup olive oil slice white bread, diced cloves garlic, peeled and minced cup plus 3 tablespoons half and half ounces dry fettuccine pasta

Instructions 1. Place walnuts, cream cheese, milk, olive oil, bread and garlic in a food processor. Process until smooth. 2. Stir in cream for a thick consistency. Heat through and set aside. 3. Cook pasta in boiling water until al dente. Drain well. 4. Toss pasta with walnut sauce. Serve immediately.

Nutrition Fact S

Walnuts are an excellent source of antioxidants, especially vitamin E. The form of vitamin E found in walnuts is unusual and particularly beneficial, providing significant protection from heart problems while increasing overall cardiovascular health. Walnuts are also an excellent source of omega-3 fatty acids, with a ¼-cup serving providing nearly the entire recommended daily amount. Despite having a naturally high fat content, regular consumption of walnuts has been associated with weight maintenance and obesity prevention.

Chickpeas are a good source of dietary fiber. Dietary fiber helps stabilize blood sugar levels, prevent cardiovascular disease and regulate digestion, making chickpeas a great choice for diabetics, people with heart disease and those wishing to maintain a healthy weight.

Ingredients 1 4 3 2 2 ¾ ¾ ¼ ¼ 1 6

16-ounce can chickpeas, drained ounces yellow onion, chopped slices white bread large eggs sprigs fresh parsley, chopped teaspoon lemon zest teaspoon onion powder teaspoon garlic powder teaspoon black pepper, ground tablespoon olive oil, as needed Kaiser rolls, toasted

Instructions 1. Place all ingredients in a food processor and pulse until mixture is coarsely chopped. 2. Remove half of the mixture and set aside in a bowl. 3. Process remaining mixture to a smooth purée consistency. 4. Add purée to bowl containing coarse mixture and fold together to thoroughly combine. 5. Form burger patties of ½ inch to ¾ inch thick. Brush with oil and grill until desired color is achieved. Finished texture should be crispy on the outside and soft on the inside. 6. Serve on a toasted Kaiser roll with choice of condiments.

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Marinated Grilled Pork Chop with Polenta Cakes and Sautéed Napa Cabbage

After having conversations with his residents, and listening to their likes and dislikes, the chef at Brighton Gardens of Dunwoody created this delicious dish.

Brighton Gardens of Dunwoody, GA

Pan-Seared Halibut with Maple Sweet Potato Mash and Apple Slaw

This recipe was built around some of the world’s healthiest foods. Halibut, in particular, is incorporated because of the omega-3 fatty acids, which work to destroy Alzheimer’s plaques.

Sunrise of Oakville, Ontario Nutrition Fact

Ingredients 6 4-ounce pork chops, center cut 2 cups peach juice ½ cup olive oil ½ cups rice wine vinegar 1 small red onion, julienned 2 large peaches, peeled and small diced 1 piece cinnamon stick 1 bay leaf ¼ cup sugar 1½ cups chicken stock ½ cup polenta 1 small white onion, julienned 1 garlic clove, crushed 1 small Napa cabbage, julienned Salt and pepper to taste Instructions 1. Combine peach juice, ¼ cup olive oil and ¼ cup rice wine vinegar. Pour over pork chops. Cover and refrigerate to marinate overnight. 2. Heat remaining olive oil in a saucepan over medium heat. Add red onions and cook for 5 minutes.

3. Add peaches, cinnamon stick and bay leaf. Sauté until color starts to change. 4. Add sugar and remaining rice wine vinegar. Stir well. Turn down heat and let simmer for about 10 minutes. Remove from heat and cool. Discard cinnamon stick and bay leaf. Set aside. 5. In another pot, bring chicken stock to a boil. Whisk in polenta and cook on low heat for about 5 minutes. Remove and pour into a greased sheet pan. Cool completely, then cut into squares. 6. Preheat oven to 300ºF. 7. Remove chops from marinade and grill or pan sear in a hot nonstick pan to brown well on all sides. 8. Place on sheet pan and bake for about 30–45 minutes or until chops are cooked through and tender when pierced. 9. Cook polenta on a greased griddle or in a nonstick skillet until golden brown on both sides. 10. Add remaining olive oil to a skillet and sauté white onion and garlic. Add Napa cabbage and sauté for 1–2 minutes. Season to taste. 11. Serve chops over polenta and cabbage, topped with peach sauce.

Sweet potatoes are an excellent source of vitamins A and C. In fact, a medium-sized sweet potato contains two times the recommended daily allowance of vitamin A. Sweet potatoes also contain high levels of both soluble and insoluble fiber. Soluble fiber helps lower cholesterol and maintain a stable blood sugar level. Insoluble fiber improves digestive health.

Ingredients

Instructions

Maple Sweet Potato Mash

1. Preheat oven to 350ºF.

2 2 2

sweet potatoes tablespoons pure maple syrup teaspoons unsalted butter, melted

Apple Slaw ¼ 2 1 1½ ¾ 2 ½

cup low-fat mayonnaise tablespoons honey lemon, juice and zest teaspoons fresh dill, chopped teaspoon garlic, chopped Fresh black pepper to taste Granny Smith apples, peeled, cored and julienned red onion, peeled and julienned

Pan-Seared Halibut ¼ cup vegetable oil 6 4-ounce halibut steaks 3 ounces unsalted butter

2. Place whole sweet potatoes on a baking tray. Bake for an hour. 3. Peel skin and mash potatoes with butter and maple syrup. Keep warm. Set aside. 4. Whisk together mayonnaise, honey, lemon juice and zest, dill and garlic. Season to taste. 5. Drain apples well, then toss apples and onions with mayonnaise dressing. Refrigerate slaw until ready to use. 6. Heat oil over medium heat. Add fish and sear well on both sides. 7. Add butter and heat until bubbling. Spoon butter over fish to baste while cooking fish through. 8. Serve fish over potatoes, topped with apple slaw.

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FlatIrons Mussels Sunrise at FlatIrons, CO

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This recipe is a favorite of both the chef’s family at home and the residents he serves at Sunrise at FlatIrons.

Nutrition Fact Mussels are an excellent, low-fat source of protein. They are also rich in B vitamins and selenium, an important trace element needed to maintain good health. Selenium has been shown to improve the immune system’s function when fighting infections. It can also improve cardiovascular health by increasing “good” cholesterol levels.

Nutrition Fact

Ingredients

Instructions

Ingredients

2 tablespoons butter 1 cup raw bacon, diced ¼ cup red onions, small diced 2 tablespoons garlic, chopped ¼ cup green onions, sliced 2 pounds fresh mussels 2 cups white wine 1 loaf crunchy French bread, sliced Salt and pepper to taste

1. In a large sauté pan or wok, render bacon with butter over medium heat until crisp.

Basil Oil

2. Add red onions and sauté over high heat for about a minute. 3. Add garlic and green onions, and sauté for another minute. Do not burn garlic. 4. Add mussels and stir to mix all ingredients. 5. Pour wine over mussels. Season with salt and pepper. 6. Continue to cook until all mussels have opened. Discard any unopened mussels. 7. Transfer mussels and cooking juices to a large bowl and serve with French bread.

6 ounces extra virgin olive oil 10 fresh basil leaves

Couscous Salad 1 cup couscous, cooked and chilled 4 ounces red beets, roasted, small diced and chilled 4 ounces golden beets, roasted, small diced and chilled ¼ cup basil oil (recipe above) 1 teaspoon fresh squeezed lemon juice 1 teaspoon lemon zest ¼ teaspoon lemon pepper

Lemon Basil Salmon 4 2 1 2

Beets contain powerful nutrient compounds in their pigments and plenty of antioxidants. As a result, beets can promote eye and overall nerve tissue health, and protect against heart disease and certain cancers, especially colon cancer.

This recipe was inspired by two “foodie” residents. Both residents have participated in gathering herbs from the community’s herb garden and enjoy cooking with them in their Gourmet Club meetings. Since one of their favorite herbs to pick is fresh basil and one of their favorite (and most requested) ingredients is roasted beets, it seemed like a natural combination of flavors to pair with salmon and a couscous salad, especially as they all relate to achieving a heart-healthy dish.

Sunrise of Plano, TX

Lemony Basil Salmon with Roasted BeetCouscous Salad

6-ounce salmon filets tablespoons basil oil (recipe above) teaspoon lemon juice, freshly squeezed tablespoons canola oil

Shaved Cucumbers 1 unpeeled cucumber, cut very thinly on the bias or with a mandolin 2 tablespoons basil oil Instructions 1. To prepare basil oil, purée olive oil and basil in a blender. Reserve in a squeeze bottle. 2. To prepare couscous salad, combine all ingredients. Cover with plastic wrap and refrigerate. 3. Prepare lemon basil salmon. Mix basil oil and lemon juice and rub on salmon filets to coat all sides evenly. Refrigerate and marinate salmon for at least an hour. Heat canola oil in a pan and sear salmon filets for 3–4 minutes on each side, depending on their thickness. 4.

Toss sliced cucumbers with basil oil.

5. Serve salmon over couscous and cucumbers.

ENTRÉES

Sunday Mineste

ENTRÉES

HIGH

Brighton Gardens of Florham Park, NJ fiber

Crispy Stuffed Chicken

This recipe was developed by the executive chef of The Jefferson. Through the process of trial and error, the chef perfected this recipe, and it’s been a winner with residents ever since.

The Jefferson, VA Sunday family gatherings for the chef at Brighton Gardens of Florham Park involved cooking and eating together for most of the afternoon. Mineste was always served. The story told is that this meal traveled from the south of Italy to the north, and was a staple peasant food made from ingredients people had on the farm. This meal would fill the bellies of hard workers for the day, while being nutritious, delicious and keeping them warm. Served with Italian bread and a glass of red wine, it makes the perfect balanced meal. VE

Healthy Tip For a healthier recipe, replace the kielbasa with chicken sausage.

Ingredients 2 tablespoons olive oil 1 teaspoon fresh garlic, chopped 6 cups fresh chicory, cleaned and chopped 6 cups chicken broth 8 ounces canned cannellini beans, drained 6 ounces Polish kielbasa Sliced Italian bread (optional)

Tarragon is an herb high in potassium and beta-carotene. It is known for aiding in digestion and acting as a mild sleep aid, promoting calm and reducing stress.

Instructions 1. Sauté garlic in olive oil until slightly brown. 2. Add chicory and sauté for 5 minutes. 3. Add chicken broth and bring to a boil. Reduce heat, cover and simmer for an hour. 4. Stir in beans and meat. Simmer for half an hour, then serve hot with a slice of Italian bread (if desired).

Nutrition Fact

Ingredients

Instructions

4 5-ounce chicken breasts, boneless and skinless 4 sprigs fresh tarragon ½ small orange bell pepper, seeded and sliced ½ small green bell pepper, seeded and sliced ½ ounce whole wheat bread crumbs 1 tablespoon sesame seeds 4 tablespoon lemon juice 1 small red bell pepper, halved and seeded 2 cups canned diced tomatoes 1 small red chili, seeded and chopped ¼ teaspoon celery salt Salt and pepper to taste

Preheat oven to 400ºF.

2. Slit the chicken breasts with a small sharp knife to create a pocket. Season the inside of each pocket with salt and pepper. 3. Place a sprig of tarragon and a few slices of orange and green bell peppers into each pocket. 4. Place chicken on a nonstick baking sheet. Sprinkle with bread crumbs and sesame seeds. Spoon lemon juice over each breast. 5. Bake in oven for 35–40 minutes until chicken is cooked through to an internal temperature of 165ºF. 6. Meanwhile, preheat broiler. Arrange red bell pepper skin side up on rack and broil for 5–6 minutes until skin blisters. Leave to cool for 10 minutes and peel off skin. 7. Put peppers in a blender with tomatoes, chili and celery salt. Pulse until smooth to make a sauce. Season to taste. Heat sauce and keep warm. 8.

Serve chicken with sauce.

SIDES

Braised Greens with Caramelized Shallots and Grape Tomatoes Sunrise of Johns Creek, GA

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Zucchini Boats Sunrise at Pinehurst, CO

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This is an original recipe created by the chef at Sunrise of Johns Creek to offer fresh and healthy greens that would appeal to the taste of all the residents. There’s a diverse community of residents hailing from upstate New York, the South, and even the Caribbean. The combination of the three types of greens is a big hit and residents often request it.

The chef at Sunrise of Pinehurst regularly asks residents for their best family recipes so he can prepare them for the whole community to enjoy. This resident submission has been a big hit!

Nutrition Fact Zucchini is rich in several different antioxidants, most notably lutein. Lutein appears to stave off macular degeneration and preserve eye health. Most of the antioxidants are stored in the green skin, so be sure to leave the skin on during the cooking process.

Nutrition Fact VE

This dish is loaded with health benefits. The combination of collard greens, mustard greens and kale creates an excellent source of vitamins K, C and A, folic acid, calcium and potassium.

Ingredients

Instructions

Ingredients

Instructions

½ 1 1 1 2 ¾ ¾ ¾ 3

1. Heat oil in a large pot. Add shallots and cook until caramelized, about 10–12 minutes.

3 medium zucchini 1–2 Roma tomatoes, seeded and finely chopped ½ large sweet yellow onion, finely chopped 2 /3 cup cooked bacon, crumbled 2 tablespoons sour cream 1 tablespoon butter, melted 1 teaspoon fresh thyme ¼ teaspoon curry powder 2 /3 cup fresh Parmesan cheese, shredded

1. Preheat oven to 400ºF.

tablespoon canola oil cup shallots, julienned cup grape tomatoes, halved tablespoon garlic, chopped tablespoons apple cider vinegar pound collard greens, cleaned and chopped pound mustard greens, cleaned and chopped pound kale, cleaned and chopped cups chicken stock

2. Add tomatoes and garlic. Cook for 2–3 minutes more. 3. Deglaze pot with apple cider vinegar. 4. Add collards, mustard greens and kale. Mix thoroughly to combine. 5. Add chicken stock and simmer for 25–30 minutes, until greens are tender but not overcooked.

2. Cut zucchini in half lengthwise. Use a spoon or melon baller to scoop out the flesh. Leave ¼ inch of flesh in the skin to maintain shape during baking. 3. Finely chop zucchini flesh and place in a bowl. Add tomatoes, onions, bacon, sour cream, butter, thyme, curry powder and half of the Parmesan. Season to taste. 4. Arrange zucchini boats in a baking dish. Spoon filling mixture into shells. 5. Sprinkle remaining Parmesan over zucchini. 6. Bake uncovered for 25–30 minutes or until zucchini is tender.

DESSERTS

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Sunrise of Beaconsfield, Quebec

Ingredients 3 whole eggs 1 egg yolk ½ pound granulated sugar ¼ pound unsalted butter, cubed 6 tablespoons fresh lemon juice 1 tablespoon lemon zest 1 pie shell, fully baked Whipped cream Candied citrus zest (recipe follows) Instructions 1. Whisk eggs, egg yolk, sugar, butter, juice and zest together in a large metal bowl. Place bowl over a pan of simmering water and cook, stirring frequently, until very thick, approximately 20–25 minutes. 2. Strain mixture through a chinois or other fine strainer, then pour into pie shell while still warm. Cover and chill completely until set. 3. Top pie with whipped cream and candied citrus zest.

V ER E

Cake

2 lemons, limes or oranges ¾ cups water 3¼ ounces granulated sugar 1½ ounces corn syrup Pinch of salt Granulated sugar as needed for storage

1½ cups granulated sugar 3 eggs ¾ cup vegetable or canola oil 2 ripe bananas, mashed (about 1 cup) 1 teaspoon vanilla extract 2½ cups all-purpose flour 1 teaspoon baking soda 1 teaspoon cinnamon ½ teaspoon salt 1 cup crushed pineapple with juice ¾ cup pecans, chopped

2. Bring half of the water to a boil in a saucepan large enough to hold rind. Add salt and rind, and simmer for 2 minutes. Drain and reserve rinds. 3. Bring remaining water, sugar and corn syrup to a boil. Add blanched citrus rinds and reduce heat to a low simmer. Cook rinds for 15–20 minutes until tender and translucent. 4. Rinds may be stored in syrup in refrigerator or drained on a screen and cooled, then sprinkled with granulated sugar and stored in an airtight container.

For a lower-fat recipe, replace ¾ cup vegetable or canola oil with 6 tablespoons vegetable oil and 6 tablespoons applesauce. Replace the cream cheese with fat-free or reduced-fat cream cheese.

Ingredients

1. Wash fruit. With a sharp knife, cut large, thin pieces of peel. Remove as much of the white pith as possible. Cut pieces into long, thin julienne strips.

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Healthy Tip S

Instructions

Virginia Robertson, one of the founding members of Sunrise of Beaconsfield, shared this recipe with us. Virginia often made this recipe for her friends after their weekly tennis games. She especially enjoyed watching the tennis opens and always had this cake on hand.

This recipe was taught to the chef by his first pastry teacher. The dish has great personal meaning to the chef, as he perfected it after many tries to find the correct technique, temperature and timing. In perfecting this recipe, he gained the confidence to cook anything, and it put him on the path to being a chef at Sunrise. He has since served this fresh and versatile recipe at every stop on his culinary career, to rave reviews.

Candied Citrus Zest

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Hummingbird Cake v

Sunrise of La Jolla, CA

Lemon Curd Pie n

Cream Cheese Icing 8 ½ 4 1

ounces cream cheese, softened cup butter, softened cups powdered sugar teaspoon vanilla extract

Instructions 1. Preheat oven to 350ºF. Grease two 9-inch cake pans. 2. Using an electric beater, beat sugar, eggs, oil, bananas and vanilla until ingredients are well mixed. 3. Add flour, baking soda, cinnamon and salt, and continue to beat until batter is well mixed. 4. Fold in pineapple and pecans. Divide batter into prepared pans. 5. Bake in preheated oven for 30–35 minutes or until a toothpick inserted in center of cake comes out clean. 6. Cool cakes in pans for 10 minutes, then turn out onto cooling racks to cool completely before icing (about 30 minutes). 7. For icing, use an electric mixer to cream together cream cheese and butter until fluffy. 8. Slowly add powdered sugar, first mixing on low speed and then increasing speed to high. Beat until light and fluffy. Add vanilla and mix for another 2 minutes. 9. Spread ¾ cup of icing on first layer of cake. Top with second layer and ice top and sides of cake. Slice and serve.

DESSERTS

Candied Pecans

Sunrise at Webb Gin, GA

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This sweet, crunchy treat is given to prospective residents as a take-home snack, and is the chef’s own recipe. Pecans are a known staple in the South, so this is a particularly popular snack at Webb Gin.

Nutrition Fact

Pecans are an excellent source of monounsaturated fatty acids, which help lower LDL (“bad cholesterol”) and increase HDL (“good cholesterol”). They are also a rich source of vitamin E, a powerful antioxidant.

10 –12 Ingredients

Instructions

¼ pound pecan halves 1 egg white, whipped ¾ cup white sugar ½ teaspoon cinnamon Pinch of nutmeg

1. Preheat oven to 325ºF. 2. Whip sugar, cinnamon, and nutmeg into egg white. 3. Mix pecan halves with egg white mixture until uniformly coated. Arrange nuts in a single layer on sheets pans. 4. Bake nuts for 5 minutes. Remove and stir. Place back in oven for an additional 5 minutes, until egg whites are cooked. 5. Remove from oven, cool and serve.

Visit SunriseSeniorLiving.com/Dining to learn more about the Sunrise Signature Dining Program.

The Sunrise Signature Experience No one champions quality of life for seniors like Sunrise Senior Living. We’ve devoted more than 30 years to refining our resident-centered approach to care, filling every community with the special touches of home and building the most passionate and skilled teams of serving hearts. Our Mission To Champion Quality of Life for All Seniors Our Foundational Belief Belief in the Sacred Value of Human Life Our Principles of Service Preserving Dignity Nurturing the Spirit Celebrating Individuality Enabling Freedom of Choice Encouraging Independence Involving Family and Friends Our Core Values Passion Joy in Service Stewardship Respect Trust

SunriseSeniorLiving.com