Eating well is important for all ages, but especially for older individuals who need to maintain their strength and energy, while often managing chronic diseases like diabetes and high blood pressure.
Because calorie needs decrease with age, but nutrient needs remain the same or even increase, it’s essential that seniors pack as much nutrition into each meal as possible. Planning quick and nutritious meals that are high in protein, vitamins, and minerals can make healthy eating easy.
Brought to you by our nutritionist- Karen Seymore!
SCALLOPED POTATOES (Source – Gimme Some Oven)
· 3 tablespoons butter
· 1 small white or yellow onion, peeled and thinly sliced
· 4 large garlic cloves, minced
· 3 tablespoons all-purpose flour
· 2 cups milk (I used 2% low-fat milk)
· 1 teaspoon Kosher salt
· 1/2 teaspoon black pepper
· 2 teaspoons fresh thyme leaves, divided
· 4 pounds Yukon Gold Potatoes, sliced into 1/8-inch rounds (and peeled beforehand, if desired)
· 1 1/2 cups freshly-grated sharp cheddar cheese, divided
· 1/2 cup freshly-grated Parmesan cheese
1. Preheat oven to 400°F.
2. Melt butter in a large sauté pan over medium-high heat. Add onion, and sauté for 4-5 minutes until soft and translucent. Add garlic and sauté for an additional 1-2 minutes until fragrant. Stir in the flour until it is evenly combined and sauté for an additional 1-minute. Pour in the stock, and whisk until combined. Add in the milk, salt, pepper, and 1 teaspoon thyme, and whisk until combined. Continue cooking for an additional 1-2 minutes until the sauce comes to a simmer (not a boil) and thickens. Then remove from heat and set aside.
3. Meanwhile, grease a 9 x 13-inch baking dish with cooking spray. Then spread half of the sliced potatoes in an even layer on the bottom of the pan. Top evenly with half of the cream sauce, the sprinkle evenly with 1 cup of the shredded cheddar cheese, and all of the Parmesan cheese. Top evenly with the remaining sliced potatoes, the remaining half of the cream sauce, and the remaining 1/2 cup of cheddar cheese.
4. Cover the pan with aluminum foil and bake for 30 minutes. Then remove the foil and bake uncovered for 25-30 minutes, or until the sauce is bubbly and the potatoes are cooked through.
5. Remove and sprinkle with the remaining 1 teaspoon thyme. Serve warm.
Creamy Chicken Bake (Source – Sweet Little Blue Bird)
· 2 1/2 to 3 lbs Boneless Skinless Chicken Breasts (I use 4 large breasts)
· 1 can Cream of Mushroom Soup (10 3/4 ounces, condensed ) *Or make Homemade Condensed Cream Of Mushroom Soup, using equivalent amount
· 1 can Cream of Chicken Soup (10 3/4 ounces, condensed) *Or make Homemade Condesned Cream of Chicken Soup, equivalent amount
· 1 Cup Sour Cream
· 8 oz can Mushrooms drained (stems and pieces – or use fresh) *optional
· 1/2 Cup Water
· 1/2 teaspoon Onion Powder
· 1 teaspoon Chives (chopped)
· Few dashes of Paprika
· Salt and Pepper to taste
Preheat oven to 350 degrees F. Grease (non-stick cooking spray) a 9×13 baking dish or similar size.
Place chicken breast in baking dish in a single layer – lightly salt and pepper.
In a medium size bowl mix soups, sour cream, onion powder, mushrooms, chives and water. Next, evenly pour over top of chicken and lightly sprinkle with paprika.
Bake on middle rack, uncovered, for approximately 1 hour, until chicken breast is cooked thoroughly and internal temperature reaches 170 degrees f. Cooking time will vary depending on size of breasts. *The best way to make sure the chicken is ready is checking the internal temperature.
When ready, serve with your favorite veggie, like broccoli or green beans and a side of rice or noodles. Be sure to top your rice or noodles with the creamy sauce! Enjoy!
Pumpkin Chili (Source – Larissa Another Day)
beef (90/10) or ground turkey
1 medium onion, chopped
1 cup canned pumpkin
2 (14.5 oz) cans diced tomatoes
1 can pinto or kidney beans, drained
1 (12 oz) bottle of chili sauce (condiment found in the ketchup aisle)
1 cup beef broth
2 Tablespoons of chili powder
2 teaspoons pumpkin pie spice
2 teaspoons brown sugar
1 1/2 teaspoons salt
1 teaspoon pepper
In a large stock pot or Dutch oven, brown beef or turkey with the chopped onion. Drain excess grease.
Add in all the remaining ingredients and stir well to mix.
Bring to a boil, then reduce the heat and simmer for 1 hour.
Serve with grated cheese and sour cream.
Do you have a healthy lunch recipe to share, that is a personal favorite? We’d love to see your recipes in the comments below.