Healthy Recipes for the New Year

Donna Nichols • January 6, 2023

You say you want to eat healthier for 2023? Okay, let’s find some recipes that will help you do just that without breaking the bank. I found the following recipes at howsweeteats.com and there are so many more for you to peruse. Just remember, if you are on a low sodium diet, PLEASE leave the salt out of the recipes.


Grilled Chicken Caesar Sandwiches – 4 people – if there are only 2 of you, just cut the ingredients in half.

Ingredients

· 4 boneless skinless chicken breasts

· 2 tablespoons olive oil

· 1 tablespoon Dijon mustard

· 2 garlic cloves, minced

· kosher salt and pepper

· 4 brioche buns

· freshly grated parmesan cheese, for topping

· romaine lettuce leaves, for topping

· lemon wedges, for spritzing

· Caesar dressing

Instructions 

1.     As a note, I like to use thin-sliced chicken breasts for this, because it’s what I prefer to bite into. You can use 4 large chicken breasts or 4 thin chicken breasts - use what you like! If you only have 2 large chicken breasts, you can also slice them lengthwise to make 4 pieces.

2.     Place the chicken in a dish or resealable bag to marinate. Whisk together the olive oil, Dijon, garlic and a big pinch of salt and pepper. Pour the marinade over the chicken and refrigerate for at least 30 minutes or even overnight. Remove the chicken from the fridge about 30 minutes before grilling.

3.     Preheat the grill to high and let it heat for 10 to 15 minutes.

4.     Remove the chicken from the marinade, letting the excess drip back into the dish. Place the chicken on the grill and grill about 3 to 5 minutes per side (depending on thickness), until the internal temperature reaches 165 degrees F. Remove the chicken and let it rest for 5 to 10 minutes. I also like to grill the brioche buns too!

5.     To assemble, I like to add some Caesar dressing on the bottom of the bun. Top with romaine, then top with the chicken. Spritz with lemon if you wish. Drizzle with Caesar dressing and sprinkle on parmesan cheese. Top with the bun and serve!


Cheeseburger Tostados – 4 people - if there are only 2 of you, just cut the ingredients in half.

Ingredients

· 8 (4-inch) corn tortillas

· 1 pound of lean ground beef – use ground turkey if you don’t want red meat

· 3 tablespoons ketchup

· 2 tablespoons yellow mustard

· 8 ounces sharp cheddar cheese, freshly grated

· chopped tomatoes, for topping

· shredded lettuce, for topping

· pickled onions, for topping

· pickles or relish, for topping

House sauce

· ½ cup mayonnaise

· 2 tablespoons Dijon mustard

· 1 tablespoon yellow mustard

· 1 tablespoon honey

· 1 tablespoon your favorite BBQ sauce

Whisk all ingredients together until smooth and combined. You can make this a day or so ahead of time!

Instructions 

1.      To make the tostadas, preheat the oven to 400 degrees F. As a note, you can also buy tostada shells!

2.      Place the tortillas on a baking sheet (or 2, if needed). Brush or spray them with olive oil. Bake the tortillas for 5 to 10 minutes, then flip and bake for 5 minutes more. Let cool slightly before using.

3.      While the tostadas are baking, heat a skillet over medium heat. Add the ground beef and cook until browned, breaking it apart into small crumbles. Stir in the ketchup and mustard until combined. Turn off the heat and add in a sprinkle of cheese - just an ounce or two.

4.      Top each tostada with a sprinkle of cheese, then a spoonful of warm ground beef. Top with more shredded cheese. If you'd like, you can pop this back in the oven here for a minute or so to melt the cheese even more, but the beef does melt it. Drizzle with house sauce. Top with tomatoes, lettuce, and pickled onions! Add on pickles or any other condiments you love.


So, there are a couple with some meat, now let’s have a nice meatless recipe.


Honeycrisp Quinoa Salad with Kale and Pistachios – 4 people - if there are only 2 of you, just cut the ingredients in half.

Ingredients

· ½ cup cooked quinoa

· 1 large bunch lacinato kale, leaves removed from stems (you want 4 to 6 cups)

· 2 honey crisp apples cubed

· 6 ounces feta cheese cubed

· ⅓ cup dried tart cherries

· ¼ cup chopped roasted pistachios

Apple Cider Vinaigrette

· ⅓ cup apple cider

· 2 tablespoons freshly squeezed lemon juice

· 1 garlic clove, finely minced or pressed

· pinch of salt and pepper

· pinch of freshly ground nutmeg

· 1/2 cup extra virgin olive oil

Whisk together the apple cider, lemon juice, garlic, salt, pepper, and nutmeg. Whisk constantly while streaming in the olive oil. This dressing stays great sealed in the fridge for a few days.


Instructions 

1.      This is a great dish to use up leftover quinoa, but if you don’t have it made, start with that! Make a batch of quinoa first and while it cooks (it will take about 15 minutes), chop your other ingredients.

2.      Chop the kale and place it in a bowl. Drizzle it with about 2 tablespoons of the apple cider vinaigrette and massage the kale with your hands for 1 to 2 minutes. Let it sit for at least 5 minutes.

3.      If you are using just-cooked quinoa (so it's warm), you can put it over the kale to wilt it a bit. If it's cold or room temp, that is fine too. Once the kale has rested, add in the quinoa, apples, feta, pistachios and cherries. Toss well and drizzle on more of the dressing. Serve!

4.      This salad stays surprisingly well overnight - the apples may slightly brown a bit, but if you seal it in a container, the leftovers are great.


If you’re anything like me and can’t eat cheese, there is a dairy-free cheese that is good. It’s made by Daiya and it tastes just as good as the real cheese.


The above recipes were taken from howsweeteats.com and there are so many more healthy recipes for you to try out for the new year. If you can’t find anything there, just Google eating healthy for 2023 or healthy recipes for 2023 and you’ll find hundreds of recipes.


A close up of a hamburger on a bun on a table.
A close up of a taco with meat , lettuce , and tomatoes on a table.
A close up of a salad in a bowl on a table.

Holiday Visits: How to Spot Changes in a Loved One’s Needs

By Donna Nichols • December 2, 2025
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Gratitude in Every Season

By Donna Nichols • November 13, 2025
As Thanksgiving approaches, we’re reminded that gratitude isn’t just a holiday tradition — it’s a way of life. At Assisted Senior Services, we see it daily: in the quiet strength of caregivers, the wisdom of our seniors, and the small moments that make a big difference. We believe gratitude is more than a feeling. It’s a practice. A way of seeing the world, even in challenging times. For seniors, caregivers, and families, this season can stir a mix of emotions. There may be joy in gathering, but also grief, fatigue, or change. That’s why we hold space for all of it — and honor the quiet strength it takes to keep showing up with love. Gratitude doesn’t erase hardship, but it helps us carry it. It reminds us that even in uncertainty, there are still ordinary gifts: a warm hand to hold, a shared laugh, a moment of peace. Whether you’re caring for a loved one, navigating new challenges, or simply pausing to reflect, this season invites us to slow down and appreciate the ordinary gifts around us — a warm smile, a shared story, a helping hand. We are grateful for: • The families who trust us to walk alongside them, through transitions and triumphs. • The caregivers who show up with compassion and grace. • The caregivers who offer comfort, dignity, and patience every single day. • The seniors who teach us resilience, humor, and the value of every day – reminding us of what really matters. This Thanksgiving, we honor your journey. We celebrate your courage. And we’re here to support you — not just during the holidays, but all year long. So, whether your Thanksgiving is bustling or quiet, traditional or tender, we hope you find something to hold onto — and someone to hold it with. From all of us at Assisted Senior Services, thank you for being part of our community. We’re honored to support you, and we wish you a season filled with warmth, connection, and care. Happy Thanksgiving!

The Quiet Echo of Love: Grieving in Our Senior Years

By Donna Nichols • November 5, 2025
A Tender Season for Tender Hearts As the holidays approach, grief can feel especially sharp. The empty chair at the table, the missing voice in a favorite carol, the traditions once shared—all can stir deep memories and longing. This season, give yourself permission to feel it all. Whether you're lighting a candle in remembrance or simply sitting quietly with your thoughts, know that your love still lives at every moment you honor it. You're not alone in this. Many are walking through the holidays with tender hearts, and together, we can find comfort, connection, and peace. When Someone You Love Is Gone: Grief in Our Later Years As we grow older, we come to understand life in ways we never could when we were young. We learn what truly matters. We value time, quiet moments, and the people who’ve shared the journey with us. And sometimes, we find ourselves facing one of life’s most difficult truths: saying goodbye to someone we’ve loved for decades. Loss in our later years feels different, whether it’s a spouse, a sibling, a lifelong friend, or a partner in the everyday routines of life. It comes after a shared history, after raising families, building homes, facing hard times, and celebrating joys. When that kind of bond is broken, the world doesn’t just feel quieter. It feels unfamiliar. A Different Kind of Grief Grief in our senior years carries a certain weight. It’s not just about the person we’ve lost—it’s about the life we built with them—the morning coffee routines, the inside jokes no one else would understand, the hand we held through every season of life. It’s also about identity. Many lose someone they love and a part of who they were when they were with them. There’s no time limit to this kind of sorrow. Some days, we might feel strong and steady. Other days, a photograph or a familiar song can bring us to our knees. That’s the nature of deep love—it echoes. Quiet Spaces After a loss, the house can feel too big. The calendar is too empty. Conversations can feel lonelier without the one who always knew what to say—or when not to say anything. But it’s okay to feel those things. You’re not doing anything wrong if grief lingers. You’re not expected to "move on" in any set amount of time. Some losses become part of who we are. We carry the people we love with us—not just in memory but in the way we live—in the recipes we still make, the phrases we still say, and the stories we still tell. Finding Comfort, Bit by Bit There may come a day when you feel the sun again—not just on your skin, but in your spirit. A day when the laughter of grandchildren warms something inside you. When you speak your loved one’s name and smile instead of crying. These moments are not betrayals of your grief. They’re signs of your love still growing, still finding new ways to live in the world. You are allowed joy, rest, and the ability to miss them forever while still living a beautiful life. You’re Not Alone If you’re walking through grief now, take heart in knowing you’re not walking alone. In these later chapters of life, many of us are navigating the same path. And sometimes, just speaking their name or sharing a story over a cup of tea can make all the difference. Let others in. Join a group, call an old friend, or write down your thoughts. Sometimes, healing comes not from forgetting but from remembering—together. Because love doesn't end. Not with age. Not with time. Not even with death. It simply changes shape and stays with us, always. Assisted Senior Services hosts a grief support group on the first Wednesday of each month at All Saints Lutheran Church, 751 Dunlawton Ave., Port Orange, FL. The group begins at 5:00 p.m. Please join us should you need support; it is free to attend.