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!
1/3 cup milk
¼ tsp. ground nutmeg, Optional
8 slices day-old-bread
Yields: 4 servings
- BEATeggs, milk, and nutmeg in shallow dish until blended. SOAK 1 bread slice at a time in egg mixture, turning once, letting stand about 1 minute per side.
- HEATlightly greased large nonstick skillet over high heat until hot.
- PLACEas many bread slices in a hot pan as will fit in single layer. Immediately reduce heat to medium. COOK until golden brown and no visible liquid egg remains 2 to 3 minutes per side. REPEAT to cook remaining bread. SERVE
2 Tbsp. milk OR water
Salt and Pepper
3 tps. Butter, room temperature, divided
4 slices whole wheat OR white bread
2 slices Colby-Jack cheese
4 slices fully cooked bacon
Yields: 2 sandwiches
- BEATeggs, milk, salt, and pepper in small bowl until blended.
- HEAT1 tsp. butter in a large nonstick skillet over medium heat until hot. POUR IN egg mixture. As eggs begin to set, GENTLY PULL the eggs across the pan with an inverted turner, forming large soft curds. CONTINUE cooking – pulling, lifting and folding eggs – until thickened and no visible liquid egg remains. Do not stir constantly. REMOVE from pan. CLEAN
- SPREAD remaining 2 Tsp. butter evenly on one side of each bread slice. PLACE 2 slices in skillet, buttered side down. TOP evenly with scrambled eggs, cheese and bacon. COVER with remaining bread, buttered side up.
- GRILLsandwiches over medium heat, turning once until bread is toasted and cheese is melted 2 to 4 minutes.
1 tbsp. unsalted butter
12 EGGS, beaten
1 cup salsa
8 spinach OR flour tortillas (8-inch)
1 cup shredded sharp Cheddar cheese (4 oz.)
- HEAT butter in a large nonstick skillet over medium heat until hot. POUR IN As eggs begin to set, GENTLY PULL the eggs across the pan with an inverted turner, forming large soft curds.
- ADD CONTINUE cooking – pulling, lifting and folding eggs – until thickened and no visible liquid egg remains. Do not stir constantly.
- SPOON eggs onto 4 tortillas, dividing evenly. SPRINKLE evenly with cheese; cover with remaining tortillas.
- CLEAN COAT with cooking spray; heat over medium-low heat until hot. TOAST quesadillas, one at a time, just until cheese is melted, 1 to 2 minutes per side. CUT into quarters to serve.
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.