QUICK and EASY RECIPES for SENIORS

 

food spread

 

As we get older and the kids have moved out and begun their own families, cooking nutritional meals usually slows down or stops all together. We want to help you get back on track with some quick and easy recipes that cater to the special nutritional needs or seniors.

 

Special nutrients seniors need to add into their diets…

 

Calcium & Vitamin D: Strengthens bone health.

Vitamin B12: Maintain a healthy nervous system.

Fiber: Help digestion and lower risk of heart disease and help prevent type 2 diabetes.

Potassium: Lower the risk of high blood pressure.

 

 

These Recipes will help you and your loved ones stay on the healthy track!

(The following recipes are for MORE than ONE serving making them easy leftover dishes!)

 

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Poppy Seed Fruit Salad

Yield: 6 servings

Ingredients

  • 3 tablespoons orange-mango fat-free yogurt (such as Dannon)
  • 3 tablespoons poppy seed salad dressing
  • 2 cups halved strawberries
  • 2 cups cubed pineapple
  • 1 cup honeydew melon balls
  • 1 cup cantaloupe balls
  • 12 Boston lettuce leaves

Preparation:

  1. Combine yogurt and salad dressing in a small bowl; stir well with a whisk.
  2. Combine strawberries, pineapple, and melon balls in a large bowl, tossing gently.
  3. Line each of 6 plates with 2 lettuce leaves; spoon 1 cup fruit mixture onto each plate.
  4. Drizzle each salad with 1 tablespoon dressing. Serve immediately.

Source: Health.com/Cooking Light

 

 

grill-salmon-pineapple

 

 

Pork, Apple & Miso Noodle Soup

Yield: 4 servings, about 2 cups each

Ingredients

  • 1 tablespoon canola oil
  • 12 ounces lean ground pork
  • 2 tart, firm apples, peeled and chopped
  • 2 cups reduced-sodium chicken broth
  • 4 cups water
  • 8 ounces udon noodles, preferably whole-wheat
  • 1/4 cup white miso

Preparation:

  1. Heat oil in a large saucepan over medium-high heat. Add pork and cook, stirring occasionally, until no longer pink on the outside, about 2 minutes.
  2. Stir in apples and cook, stirring occasionally, until just beginning to soften, about 2 minutes more.
  3. Add broth and water; bring to a boil. Add noodles and cook according to the package directions, stirring occasionally.
  4. When the noodles are almost done, carefully scoop out about 1/2 cup of the cooking liquid from the pan and combine with miso. Stir the miso mixture into the soup and remove from the heat. Serve immediately.

Source: EatingWell.com

 

 Pork soup

 

 

Pan-Grilled Salmon with Pineapple Salsa

Ingredients

  • 1 cup chopped fresh pineapple
  • 2 tablespoons finely chopped red onion
  • 2 tablespoons chopped cilantro
  • 1 tablespoon rice vinegar
  • 1/8 teaspoon ground red pepper
  • Cooking spray
  • 4 (6-ounce) salmon fillets (about 1/2-inch thick)
  • 1/2 teaspoon salt

Preparation:

  1. Combine first 5 ingredients (through pepper) in a bowl; set aside.
  2. Heat a nonstick grill pan coated with cooking spray over medium-high heat. Sprinkle fish with salt. Cook fish 4 minutes on each side or until it flakes easily when tested with a fork.
  3. Top with salsa.

Source: Health.com

 

Always Best Care helps seniors and their families through all of life’s unique changes as you or loved one ages. Inga, YOUR Care Coordinators has in-depth knowledge of the local services you may need.

 

Call Inga today for your free no-obligation consultation (720)494-8407 or email at Info@ColoradoCareBlog.com

 

Also “Like” us on Facebook to stay connected to the Always Best Care of Boulder County community.

 

Sources Referenced:

 

http://www.eatright.org/Public/content.aspx?id=6839

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