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!
- Marinated Three-Bean Salad
For this protein packed the following ingredients are enough for 4 servings.
- 1 can lima beans (8.5 ounce)
- 1 can cut green beans (8 ounce)
- 1 can red kidney beans (8 ounce)
- 1 onion (medium, thinly sliced and separated into two rings)
- 1⁄2 cup bell pepper (chopped sweet green)
- 8 ounces Italian salad dressing (fat-free)
- Drain the canned beans, peel and slice the onion and separate into rings.
- In a large bowl, combine the lima beans, green beans, kidney beans, onion rings, and green bell pepper, and pour the Italian dressing over the vegetables and toss lightly.
- Cover the bowl and let it marinate in the refrigerator for one hour.
- Greek Salad
One of the most popular and widely spread salads of modern cuisine. The recipe yields 1 serving.
- 4 cups salad greens,
- 2 TBS chopped mint,
- 3 TBS crumbled feta cheese,
- 2 TBS chopped olives,
- 1/2 cup garbanzo beans,
- 1 TBS extra virgin olive oil,
- 1 TBS red wine vinegar,
- sea salt and pepper to taste.
Preparation is rather easy.
Simply combine first five ingredients, toss with olive oil and vinegar, and add salt and pepper to taste.
You can serve it right away, or you can let it stay overnight in the refrigerator.
- Veggie Soup
You’ll love this veggie-only soup.
- 1 frozen pkg Whole Foods 365 Vegetable Medley (or your favorite frozen veggie mix),
- 1 QT Whole Foods 365 Low-sodium Chicken Broth,
- 1 small onion (diced),
- 1 carrot (diced),
- 2 celery stalk (diced),
- 2 TBS pecorino cheese,
- salt and pepper to taste.
- Sweat diced onion, carrot, celery in 1 TBS olive oil and add the frozen veggie mix and 1 QT of chicken broth.
- Bring to a boil and let soup warm.
- Add salt and pepper to taste.
- Ladle soup into a bowl and top with pecorino cheese for that kick of extra flavor.
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.