Whether you’re caring for a parent or grandparent or want to make some adjustments to your eating habits, there are some considerations to keep in mind when it comes to senior nutrition. There are several tasty and healthy recipes you can prepare to reduce health issues and keep your loved ones feeling their best.
1. Corn Chowder
Corn chowder is a delicious soup that is filled with vitamin A and fiber. It’s a tasty lunch or dinner that you can enjoy alone or with a protein-packed entree like salmon, baked chicken, or tofu. You can also use non-dairy milk or cream in the recipe to improve digestion if you’re lactose intolerant.
2. Lentil Vegetable Stew
Lentils are an excellent source of iron and the fiber in these beans can keep you full in between meals. You can add more nutrition to this tasty dish by adding potatoes and carrots for more vitamin A and fiber, and the fresh herbs add the perfect finishing touch to this one-pot meal.
3. Butternut Squash Bisque
Squash is an excellent source of beta carotene which is essential for eye and skin health. Preparing the squash with a healthy broth combined with onion, garlic, and fresh herbs makes the bisque even more nutritious while enhancing the taste of the squash. This bisque is great as a meal or you can enjoy it with a side salad for even more nutrition.
4. Easy Pasta Salad
You can make your pasta salad with cucumbers, onions, and tomatoes for antioxidants that will protect your body from disease and slow the aging process. To make this delicious side dish even healthier, use whole grain or chickpea pasta. The vinegar in the dressing used for the salad can also aid in digestion. You can also combine olive oil and fresh herbs in the dressing for added flavor and health benefits.
5. Salmon with Pineapple Salsa
Salmon is an excellent source of protein and omega-3 fatty acids, which makes it an excellent “brain food.” The salsa that tops the salmon contains pineapples, red pepper, and onion, which are foods that contain bromelain, lycopene, and allium which can help reduce inflammation and fight cancer. This tasty dish can be prepared on the stovetop, in the oven, or on the grill.
6. Greek Yogurt Parfait
If you’re looking for a protein-packed breakfast or snack, try this delicious Greek yogurt parfait. Yogurt is an excellent source of calcium to make the bones stronger, and the berries for the parfait are high in B vitamins and antioxidants. Top the parfait with granola for added fiber and to give this sweet dish a satisfying crunch.
7. Banana Split Oatmeal
Oatmeal is a healthy breakfast option because the meal is filled with fiber and protein. Oats have also been proven to protect and improve the health of the heart. Add more nutrition and flavor to the oatmeal by cooking the oats with brown sugar, butter, pecans, and bananas. Bananas are a wonderful source of potassium which can help regulate blood pressure. Coconut sugar can be used in place of brown sugar to bring down the glycemic level of the meal.
8. Mini Quiches
If you’re looking for a healthy breakfast, try these mini quiches. They’re packed with protein and lutein for eye health. You can also add your favorite veggies or meat like chicken or turkey to add more protein to the meal. These little quiches are perfect for a breakfast on the go, but you can add them to your brunch menu as well.
9. Turkey and White Bean Stew
White beans fill your meal with fiber, copper, and potassium to cleanse the blood and keep your glucose levels steady. Turkey is an excellent source of protein and B vitamins, so putting these two foods together to create a delicious stew will keep your hunger at bay while providing an easy meal solution. The stew also freezes well so you can enjoy leftovers for a day or two.
10. Bean and Barley Soup
Soup is a filling meal that has a number of health benefits. Kidney beans provide the body with protein and fiber to aid in digestion and give you a feeling of fullness, and barley helps to reduce hunger and lower the risk of diabetes and gallbladder disease. The onions, garlic, and tasty broth in this soup will make this recipe one of your favorites.
11. Lean Beef Zucchini Boats
Zucchini boats are a great way to get more vegetables in your diet, and you can turn the veggies into a meal by adding seasoned ground beef and cheese. Zucchini contains iron and magnesium, and these veggies also help the body get rid of unwanted water weight.
12. Thai Curry Pineapple Chicken
If you love Asian or Indian takeout but want to find a healthy alternative, this tasty Thai curry pineapple chicken is the solution. Chicken offers protein for brain and body health, and pineapples contain bromelain, which is a beneficial enzyme that reduces inflammation in the body. Top the entree with fresh herbs to enhance the flavor of the ingredients in this tasty dish.
13. Quinoa Stuffed Peppers
This tasty recipe is a healthy meal you can enjoy for lunch or dinner. Quinoa is a healthy protein and source of fiber that helps keep your blood sugar steady. Peppers are a source of antioxidants, and the pumpkin seed kernels and onions in the recipe provide the body with protein to cleanse the blood and make your muscles stronger.
14. Honey Mashed Carrots
If you love carrots, try this delicious honey mashed carrot recipe to serve as a healthy side dish for your meal. Carrots are high in vitamin A and promote eye health, so it’s important to consume them often. The honey brings out the natural sweetness of the carrots and tastes great with grilled fish or chicken.
15. Chicken Jambalaya
Chicken and rice is a hearty meal that will stick to your ribs in a good way. Jambalaya is packed with flavor, and you can make the meal healthier by using unrefined oil for sauteeing and packing the rice dish with vegetables. Organic or free-range chicken keeps the meal free of toxins and preservatives.
16. Shrimp and Grits
This classic Creole dish is a wonderful way to start the day, but you can enjoy shrimp and grits for lunch or dinner as well. Yellow grits are a healthy choice for this dish and are a whole grain that requires less processing than white grits. Using organic shrimp and veggies fills the meal with protein and vitamins that will keep you full in between meals.
17. Vegetable Stir Fry
If you’re looking for a healthy, easy meal that is packed with nutrition and visually appealing, try this vegetable stir fry. This tasty dish is filled with veggies like carrots, cabbage, and peppers for vitamin A, fiber, and other antioxidants that will boost your immune system. You can add tofu or chicken to the stir fry for additional protein, which is great for muscle health, and to make the meal more filling.
18. Roasted Root Vegetables
Flavorful roasted root vegetables make a delicious and healthy meal. The vegetables are high in fiber, so they’re filling and will aid in digestion. Roasting the vegetables brings out their natural sugars, resulting in a mixture of sweet and savory flavors. These veggies can be enjoyed as a main course or served with baked salmon or chicken.
19. Tomato Tart
If you’re looking for something different for dinner, try this delicious tomato tart. Tomatoes are filled with lycopene, a healthy ingredient that boosts the immune system and lowers the risk of certain types of cancer. You can use phyllo dough for this tart since it’s lower in calories but still makes for a filling meal.
20. One-Pan Salmon and Veggies
This meal is easy to make and clean-up is a breeze. Salmon is a healthy choice because it is high in omega-3 fatty acids, which are essential for brain health. Adding vegetables like carrots and zucchini to the meal makes this lunch or dinner even healthier and provides your body with antioxidants to fight toxins and slow the aging process.