With more than 20 years of culinary expertise, Chef Tom Seachrist, director of dining services at The Manor at York Town in beautiful Bucks County, serves residents delicious, personalized meals that satisfy their taste buds while nourishing their hearts. Cooking heart-healthy meals for residents on a daily basis, Chef Tom knows the dos and don’ts of healthy eating like the back of his cutting board.
Chef Tom’s Tips for Heart Healthy Eating
- Always eat in moderation
- Pay close attention to serving sizes
- Use fresh herbs for flavor as a substitute for salt
- Stay active and exercise
- Drink lots of water and stay hydrated
Maintaining your heart health is of the utmost importance to live a strong and healthy life. According to the U.S. Department of Health and Human Services, heart disease is the leading cause of death for both men and women in America. To lower your risk for heart disease you can maintain a healthy weight through diet and exercise, and quit smoking. Eating heart healthy foods like leafy greens, whole grains, berries, legumes, fatty fish, and nuts can help maintain certain risk factors like high blood pressure and cholesterol.
Quick and Easy Heart Healthy Recipes from Chef Tom’s Personal Cookbook
Low Calorie Grilled Fish Tacos with Pineapple-Tomatillo Salsa
Yields 4 Servings
- 3 tbsp. fresh lime juice
- 1/2 small red onion (finely chopped)
- 1/4 small pineapple (cut into 1/4″ pieces)
- 4 medium tomatillos (husks removed and halved)
- 1 1/4 lb. skinless white fish fillets (such as tilapia, cod or halibut)
- 3/4 c. fresh cilantro leaves
- Mrs. Dash (salt-free) seasoning
- Black pepper
- 8 corn tortillas
- In a bowl, combine lime juice, red onion, pineapple, ¼ tsp Mrs. Dash and black pepper to taste.
- Heat grill to medium-high, then grill tomatillos until charred and beginning to soften, 2 to 3 minutes per side.
- Season skinless white fish fillets with 1/4 teaspoon each Mrs. Dash and pepper and grill until lightly charred and opaque throughout, 2 to 4 minutes per side, depending on the fish.
- Cut the tomatillos into 1/2-inch pieces and fold them into the pineapple mixture along with cilantro.
- Fill charred corn tortillas with the fish and top with the salsa.
Nutrition Facts Per Serving: 258 calories, 3g fat (0.5g sat fat), 54g cholesterol, 204mg sodium, 25g protein, 3g fiber
Mediterranean Salad with Homemade Vinaigrette Dressing
Yields 6 servings
- 1 pint cherry tomatoes, sliced in half
- 1 medium cucumber (about 7 inches long), thinly sliced
- 1 small red onion, diced into small cubes
- 1/3 cup Kalamata olives
- 1 head of Romaine Hearts ( diced in small inch cubes)
- 1/4 cup chopped parsley
- 1/4 cup crumbled reduced-fat Feta cheese
- stuffed grape leaves/1# 12oz jar
- 1 clove garlic, crushed
- 1/4 teaspoon black pepper
- 1/2 cup fresh-squeezed lemon juice
- 3 tablespoons extra virgin olive oil
Combine Romaine, tomato, cucumber slices, and onion in a large bowl. Top with olives, parsley, and crumbled Feta and 2 stuffed grape leaves.
Place garlic, pepper, and lemon juice in a food processor or blender and pulse 4 times. With the food processor or blender running (hold lid partially over top of blender to keep ingredients from splashing out), carefully pour oil in a slow, steady stream, processing until smooth. Pour dressing over salad and serve (if salad is in a bowl, toss gently to coat).
Nutrition Facts Per Serving: 130 calories, 2g protein, 10g fat (2g sat fat), 8g carbohydrates, 220mg sodium, 2g fiber
Heart Healthy Broccoli Slaw
Yields 10 Servings
- ½ cup low-fat plain yogurt
- 3 tablespoons cider vinegar
- 1 teaspoon sugar
- ¼ teaspoon black pepper
- 1 12 ounce bag broccoli slaw or matchstick-cut stems from 1 large head broccoli
- 1 cup shredded carrot (1 medium)
- ½ cup dried cranberries
- ¼ cup chopped scallions (2 scallions)
- Whisk yogurt, vinegar, sugar, salt and pepper together in a large bowl. Add broccoli slaw (or hand-cut stems), cabbage, carrot, cranberries and scallions; toss to coat
To make ahead: Refrigerate for up to 3 days
Nutrition Facts per serving (1/2 cup): 90 calories, 3g protein, 12g carbohydrates, 3g fat Nutrional bonus
Nutrition Bonus: Vitamin C (57% daily value), Vitamin A (37% daily value)
Serving Up Luxury (and Nutrition) with Personalized Dining at The Manor
Chef Tom says his love for food and cooking began years ago while watching famous chefs like Emeril Lagasse and Julia Child express their culinary creativity on television. After graduating from Lehigh University and working his way through the culinary ranks, Chef Tom gained a wide variety of cooking experience from working with international food service companies like Sodexo, to several large hospitals, as well as senior living communities.
Now serving as Director of Dining Services for The Manor at York Town, Chef Tom says that within this close-knit, independent living community, staff and residents genuinely care for one another.
At The Manor each resident receives truly personalized service. We know our residents really well here, so well that before they ever have to ask, we give them exactly what they’re looking for.
With experience working in hospitals and senior living communities, when it comes to nutrition, Chef Tom has seen first-hand how the food we eat affects our health, especially our hearts. At The Manor, he enjoys the flexibility of finding new and creative ways to serve residents meals that are not their typical “healthy alternative.”
“I advise many of the residents here about their nutrition,” Tom says. “We regularly incorporate healthy cooking methods like baking and poaching, and we always use fresh herbs. The fresh herbs really make a difference in giving you tons of flavor without all the added salt.”
Giving residents a luxury-dining experience while simultaneously empowering them to live well, The Manor’s daily menu includes healthy-eating options that never disappoint. “Today on the menu, we have baked sea scallops in freshly squeezed lemon juice,” Tom explains.
“When you eat here, it’s like dining at your favorite restaurant,” Chef Tom says referring to his attentive team of staff who always give residents an optimal dining experience. “At The Manor, it’s clear that every member of staff genuinely cares for each resident. We really do have a great team here.”
To delight in The Manor’s exceptional dining services and explore their premier, boutique independent living community, visit their website by clicking here!