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!
Chili: This chili requires little chopping, and you can even get on with other tasks while the chili simmers. This recipe serves two people but is great for cooking in larger quantities, by doubling or tripling the recipe and freezing for future meals.
• 1 onion, cubed or chopped into strips
• 2 cloves of garlic, finely chopped
• 1 x 250g mince
• 1 x 400g can of kidney beans
• 1 x 400g can of chopped tomatoes
• ½ x teaspoon of chili powered
• ½ x teaspoon of cumin
• ¼ bunch coriander leaves
1. Add the chopped onions and garlic to the frying pan and cook for approximately 5 minutes, or until the onions are soft.
2. Add the mince, break up larger chunks and fry until cooked, before adding the spices and stirring through.
3. Add the kidney beans and chopped tomatoes, along with half a can of water and simmer for around half an hour.
4. Serve topped with coriander, with rice or a jacket potato.
Beef, Barley, and Mushroom Soup: Makes 6 Cups, hearty and high in protein
1 TBS Olive Oil
½ Cup Chopped onion
2 Cups sliced mushrooms
2 Cans low-salt beef broth (14.5 oz. each)
½ Cup water
½ Cup “quick-cooking” barley
2 Carrots sliced thin
½ tsp. thyme
Dash of pepper and salt (salt optional)
8 ounces roast beef cut thick from deli and chopped
1. Heat oil in a large soup pot over medium-high heat. Cook onions 2 minutes, stirring constantly. Stir in mushrooms and cook stirring occasionally an additional 5 minutes.
2. Add broth, barley, carrots, and seasonings to the pot. Mix and bring to a boil over high heat.
3. Reduce heat and simmer uncovered 15 minutes or when barley and vegetables are tender
4. Stir in roast beef and serve
Low-fat Oven-Baked Chicken Nuggets: Make ahead and freeze these great finger foods – terrific with honey mustard dip!
3 skinless, boneless chicken breasts, cut into strips
1 Cup Italian-flavored Bread Crumbs
½ cup low-fat Parmesan cheese
1 tsp. salt (optional)
1 tsp. thyme
1 tsp. basil
1 egg white
¼ cup skim milk
1. Heat oven to 400 degrees, place an oven-proof greased cooling rack on top of a cookie sheet (or grease the cookie sheet and skip the cooling rack – the cooling rack makes it crispy on all sides!).
2. In One low wide bowl, mix bread crumbs, seasonings, cheese, and salt; in another low wide bowl, whisk together the egg white and milk.
3. Dip the chicken strips in the egg/milk mixture – then into the bread crumb mixture to coat on all sides. Place the strips on the cooling rack (or directly on a cookie sheet).
4. Bake 20 minutes
5. Freeze on a greased cookie sheet – when frozen, put nuggets into a zipper bag and only pull out what you need. Reheat in microwave for 40 seconds (oven times may vary) for three strips.
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.