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!
- Oatmeal with Fruit
1 cup Quick Oats
1 3/4 cup water
1/8 tsp salt
1/8 cup honey (more to taste)
fresh peach slices or
Bring water and salt to boil. Add oats, stirring occasionally, for 1 minute over medium heat.
Remove from heat. Add milk and honey. Next add peach slices or strawberry slices. Serves 2.
- Scrambled Eggs with Ham
4 large eggs
1/2 cup diced ham
4 Tbsp. shredded cheese
1 tsp oil or cooking spray
salt and pepper to taste (optional)
Whisk eggs in bowl till frothy, add diced ham and seasoning. Heat oil in a small skillet over medium heat. Then add egg mixture, stirring to prevent sticking. Just before removing from the pan, sprinkle cheese on top.
- Make-Ahead Breakfast Bites
3 1/2 cups Original Bisquick™ mix
1 cup milk
2/3 cup grated Cheddar cheese
2/3 cup diced ham
1 teaspoon salt
1/4 teaspoon pepper
1/2 tablespoon chopped fresh rosemary leaves, if desired.
Heat oven to 375°F. Spray 12 regular-size muffin cups with cooking spray
In medium bowl, mix Bisquick mix and milk with wooden spoon to form thick dough. Dump out onto floured surface, and use a floured rolling pin to roll it 1/4 inch thick. Cut into rounds with 3- or 4-inch round cutter.
Press the rounds into muffin cups. Sprinkle cheese in each cup, followed by a few cubes of ham. Crack the eggs individually into small bowl, then gently slide 1 egg into each muffin cup. Top with remaining cheese and ham. Sprinkle with salt, pepper and rosemary. Bake 20 to 25 minutes or until egg whites are set. Cool in pan 5 minutes, then lift cups out using knife. Serve immediately. Store leftover egg cups in an airtight container in the fridge up to 3 days or in the freezer up to 1 week. Reheat in the microwave.
Do you have a healthy breakfast recipe to share, that is a personal favorite? We’d love to see your recipes in the comments below.