Many different factors make it difficult for seniors to eat well — from changing taste buds to a lack of interest in cooking, to medication side effects. On top of that, older adults have different nutritional requirements. Though they need fewer calories, they need more B vitamins, calcium, protein, and other nutrients.

We’ve put together a list of  5 healthy, nutrient-dense recipes for senior nutrition, in— most with just a handful of ingredients.

1. Banana Smoothie


1/3 cup oatmeal (dry, quick-cooking)
1/8 teaspoon salt
3/4 cup water (very hot)
1/2 banana (sliced)
1/2 cup frozen yogurt (non-fat)


  1. In a microwave safe cereal bowl, mix together the oatmeal and salt. Stir in water.
  2. Microwave on high power for 1 minute. Stir. Microwave on high power for another minute. Stir again.
  3. Microwave an additional 30-60 seconds on high power until the cereal reaches the desired thickness. Stir again.
  4. Top with banana slices and frozen yogurt.


  • The banana smoothie can be a snack by itself.
  • Frozen yogurt and bananas turn oatmeal into a healthy dessert or satisfying snack.
  • Enjoy this tasty frittata recipe any time of the day. Serve with a large salad for a complete meal.

2. Spinach Pie

Yield: 2 servings


  • 2 tablespoons butter
  • 2 eggs (large)
  • 1⁄2 cup flour
  • 1⁄2 cup milk (1%)
  • 2 garlic cloves (minced, or 1/2 teaspoon garlic powder)
  • 1⁄2 teaspoon baking powder
  • 4 ounces mozzarella
  • 2 cups spinach (chopped, fresh)


  1. Preheat oven to 350 degrees.
  2. Melt butter or margarine in an 8 inch baking pan.
  3. Beat eggs well. Add flour, milk, garlic and baking powder. Pour into baking pan. Stir in cheese and spinach.
  4. Bake for 30-35 minutes or until firm and the cheese is slightly golden brown.


3. Chinese Chicken Salad

Yield: 1 serving


  • 4 cups napa cabbage, sliced thin
  • 1 TBS extra virgin olive oil
  • 1 TBS rice vinegar
  • 1 tsp soy sauce
  • 1 TBS minced ginger
  • 1 medium clove garlic, pressed
  • 2 TBS chopped cilantro
  • 4 oz cooked chicken breast, shredded or cut into 1″ cubes


Toss all ingredients together and serve.

4. Easy Eggplant Stirfry

Yield: 4 servings


  • 2 eggplant (peeled and cubed)
  • 1 zucchini (thinly sliced)
  • 1 cup green bell pepper (cut into strips)
  • 2 onions (sliced)
  • 3 tablespoons Italian salad dressing (low fat)
  • 2 cups cherry tomatoes
  • 2 cups brown rice (cooked)


  1. Place eggplant, zucchini, green bell pepper, onions and salad dressing into a skillet.
  2. Stir lightly to combine and cook over low heat until tender.
  3. Stir in cherry tomatoes and cook for 3-5 minutes. Serve over cooked brown rice.

5. Roasted Cauliflower

Yield: 8 servings


  • 1 (2-pound) head cauliflower, green leaves trimmed
  • 1/4 cup plus 2 tablespoons extra-virgin olive oil
  • 1  teaspoon kosher salt
  • 2 tablespoons fresh minced chives
  • 2 tablespoon fresh grated parmesan


  1. Put oven rack in middle position and preheat oven to 450°F. Lightly oil a 9-inch pie plate or square baking dish.
  2. Core cauliflower, leaving head intact, then discard core and put cauliflower head in pan. Drizzle 2 tablespoons olive oil over top of cauliflower and sprinkle with 1/2 teaspoon salt. Bake until tender, about 1 to 1 1/4 hours. Transfer to a serving dish.
  3. In a small bowl whisk together ¼ cup olive oil, minced chives, grated parmesan and black pepper.
  4. Place the cauliflower on a platter and drizzle the chive/cheese/olive oil mixture on top. Serve immediately.