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
- In a microwave safe cereal bowl, mix together the oatmeal and salt. Stir in water.
- Microwave on high power for 1 minute. Stir. Microwave on high power for another minute. Stir again.
- Microwave an additional 30-60 seconds on high power until the cereal reaches the desired thickness. Stir again.
- 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)
- Preheat oven to 350 degrees.
- Melt butter or margarine in an 8 inch baking pan.
- Beat eggs well. Add flour, milk, garlic and baking powder. Pour into baking pan. Stir in cheese and spinach.
- 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)
- Place eggplant, zucchini, green bell pepper, onions and salad dressing into a skillet.
- Stir lightly to combine and cook over low heat until tender.
- 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
- Put oven rack in middle position and preheat oven to 450°F. Lightly oil a 9-inch pie plate or square baking dish.
- 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.
- In a small bowl whisk together ¼ cup olive oil, minced chives, grated parmesan and black pepper.
- Place the cauliflower on a platter and drizzle the chive/cheese/olive oil mixture on top. Serve immediately.