As we age, we often have dietary restrictions. According to the CDC, 74.5% of Americans aged 60 and older have hypertension. 48% of American adults (nearly 121.5 million) have cardiovascular disease, according to the American Heart Association. One of the culprits is sodium; we eat too much, because most industrially-processed food and much fast food is high in sodium.

More than 10% of Americans have diabetes. According to the NIH and NIDDK, 38.4 million people of all ages had diabetes, 11.6% of the population. Another third of American adults over 18 have pre-diabetes, or blood glucose levels that are above normal.

GERD (Gastroesophageal Reflux Disease) affects about 20 percent of Americans. They need to avoid foods that trigger their symptoms, which can be different for everyone. One person I knew could not eat raw onions but could eat them if they were very well caramelized in a dish.

Still more Americans have various food allergies. I’ve known people who were allergic to broccoli, strawberries or lettuce. Common allergies are tree nuts or peanuts, fish or shellfish, soy and milk or dairy. As people age, these food intolerances often increase. I know people who cannot eat gluten or wheat and others who can’t eat beans or legumes. Some food allergies cause discomfort, while others can be deadly.

Black bean brownies (Provided photo — Yvona Fast)

Other folks are on various diets which can make it hard to cook for them. I remember trying to make a low-carb meal for a friend on Atkins. I tried to avoid carbs but she told me how many carbs were in the onion I used in the recipe.

If you’re inviting guests for dinner who are on special diets or have food allergies, be sure to keep these in mind. These food restrictions can make it difficult to prepare nutritious, wholesome meals.

Kasha and squash kugel

Ingredients:

1 honey nut squash (or another winter squash, such as butternut) — this made about 1 1/2 cups roasted squash

Spices: seasoning salt, turmeric, cinnamon

1 cup kasha (roasted buckwheat groats)

1 onion

1 clove garlic

1 or 2 stalks celery

1 apple

Chicken broth (or olive or avocado oil, if not restricting fat)

4 eggs

Directions:

Preheat oven to 400 degrees F.

Cut squash in half; remove seeds; then cut in cubes. Sprinkle with seasoning salt, turmeric, paprika and cinnamon. Arrange on parchment-lined baking sheet and roast until tender, about 20 minutes. (if no fat restriction, you can also use a little avocado oil).

While squash is roasting, cook the kasha. In one pan, heat 1 cup broth and 1 cup water to boiling. Add kasha to another heavy saucepan with tight-fitting lid. Stir over medium heat for 2 or 3 minutes, then pour in your boiling liquid. Cover, lower heat to simmer and cook until liquid is absorbed, 10 to 12 minutes. Fluff with a fork.

Prepare remaining vegetables. Peel and dice onion; peel and mince garlic; slice celery thin; Core and dice the apple (peeling optional). In skillet with a tight lid, cook vegetables on low for about 10 minutes, using either olive oil or a fat-free broth.

In bowl, combine roasted squash, cooked kasha and sauteed vegetables. Separate the eggs. Beat egg yolks and stir in. Beat egg whites and fold in.

Prepare 2 quart baking dish (recipe makes 6 cups) — either oil lightly or use parchment.

Kugels are traditionally baked in a round casserole but any baking dish will do.

Lower oven temperature to 325 degrees F. Bake 20 to 30 minutes for the eggs to cook.

Makes six 1-cup servings.

Black Bean Brownies

Vegan and gluten free. The fat can be cut by using bananas or applesauce.

Ingredients:

15 ounce can black beans, drained and rinsed

3 Tablespoons avocado oil, melted OR 2 whole bananas OR 1 cup applesauce or pureed pumpkin

1/2 cup maple syrup

1 Tablespoon ground flaxseed

1/3 cup unsweetened cocoa powder

2 teaspoons cinnamon

1 teaspoon vanilla extract

1 teaspoon baking soda

1/4 teaspoon salt

1/3 cups chocolate chips

1/3 cup chopped walnuts, optional

Additional 1/4 cup chocolate chips for the top

Directions:

Preheat oven to 350 degrees F. Grease an 8“x8” pan (or prepare with parchment) and set aside.

Place all ingredients except chocolate chips and walnuts in food processor. Process until very smooth. Stir in chocolate chips and walnuts, if using. Transfer to prepared baking dish. Sprinkle with additional chocolate chips. Place in oven and bake 20 to 25 minutes. The top should be a little dry and the edges will start to pull away from the pan.

Remove from oven and allow to cool in the pan for at least 20 minutes before serving.

Makes about a dozen brownies.