Creating a Heart Healthy Holiday Menu

Apple Pie The holidays are a great time to enjoy our favorite family recipes. However, many traditional holiday foods are high in sugar and sodium. For seniors with heart health or diabetes, foods that are high in sodium or sugar can create health complications. Create a holiday menu with heart-healthy foods that everyone can enjoy. Substitute high fiber whole wheat flour, use reduced-sodium sauces, and choose fruits and veggies as the star menu items. The following is a fabulous recipe for apple pie, with a few changes to create a heart-healthy dessert.

Pie crust

1 1 cup dry rolled oats
2 1/4 cup whole-wheat pastry flour
3 1/4 cup ground almonds
4 2 tablespoons brown sugar, packed
5 3 tablespoons canola oil
6 1 tablespoon water


1 6 cups sliced and peeled tart apples (about 4 large apples)
2 1/3 cup frozen apple juice concentrate
3 2 tablespoons quick-cooking tapioca
4 1 teaspoon cinnamon


To prepare pie crust, mix dry ingredients together in a large mixing bowl. In a separate bowl, mix oil and water together with whisk. Add oil and water mixture to dry ingredients. Mix until dough holds together. Add a bit more water if needed. Press dough into a 9-inch pie plate. Set aside until filling is prepared.

To prepare filling, combine all ingredients in a large bowl. Let stand for 15 minutes. Stir and then spoon into prepared pie crust.

Bake at 425 F for 15 minutes. Reduce heat to 350 F and bake 40 minutes, or until apples are tender.

Mayo Foundation for Medical Education and Research. (2015, July 2). Tasty apple pie. Mayo Clinic. Retrieved from .