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!
Breakfast in a Blanket (Source – delish)
8 large eggs
Freshly ground black pepper
1 tbsp. chopped fresh chives
1 tube crescent rolls
4 slices cooked bacon, halved
2 c. shredded Cheddar
Preheat oven to 375º. In a medium bowl, whisk eggs and season with salt and pepper. In a large skillet over medium heat, melt butter. Add eggs and chives and scramble as desired.
On a lightly floured work surface, roll out Crescent Rolls. Top with cooked bacon, scrambled eggs, and cheese.
Roll up and transfer to a parchment-lined baking sheet.
Bake until deeply golden, 12 to 14 minutes.
Lemon Blueberry – Breakfast cookies (Source – She Likes Food)
2 1/2 cups old fashioned oats, gluten free certified if necessary
3/4 cups flour, gluten free or all purpose
1/4 cup coconut sugar
1 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
1/2 cup + 1 tablespoon non-dairy milk (I like almond)
1/4 cup maple syrup
1 flax egg (1 Tbsp ground flax mixed with 2 1/2 Tbsp water, let sit for a few minutes)
1 teaspoon vanilla extract
1 1/2 teaspoons lemon zest
2 teaspoons lemon juice
1/2 cup dried blueberries (you could also use fresh) fast cookies
Pre-heat oven to 350 degrees F and line a large baking sheet with parchment paper.
Add all dry ingredients to a large bowl and stir. Next, add all remaining ingredients and mix again until everything is combined.
Use a 1/4 cup scoop to scoop the batter onto the parchment paper. Pat the tops down a little and bake cookies for 15-17 minutes, until firm and cooked through. Let cool on a wire rack before eating.
Butternut Squash and Apple Hash with Breakfast Sausage
1 Tbsp. coconut oil, divided
1 medium onion, diced
1 small butternut squash (1 ½ lbs.), peeled and cut into ¼-inch dice (about 3 cups)
1 medium apple, cored and diced
12 ounces ground turkey or chicken
½ tsp. dried sage
¼ tsp. dried thyme
¼ tsp. garlic powder
½ tsp. sea salt
Pinch of nutmeg and/or red pepper flakes (optional)
3 cups kale, chard or spinach, washed and torn
Combine ground turkey, sage, thyme, garlic powder, salt and nutmeg or red pepper flakes (if using) in small bowl. Stir with large spoon or use your hands to combine. Set aside.
Place a large skillet over medium-high heat. Add 2 tsp. coconut oil and heat just until oil starts to shimmer. Add onion and butternut squash. Saute for 7-8 minutes, stirring occasionally.
Add 3 Tbsp. water and diced apple. Cook an additional 5 minutes, stirring occasionally.
Move vegetable mixture to one side of the pan. Add 1 tsp. coconut oil and turkey mixture. Allow turkey to cook a few minutes before breaking it up with a spatula or wooden spoon.
Continue to cook 5-6 minutes or until turkey is cooked through and no longer pink. Stir to combine vegetables and sausage.
Place kale/chard/spinach on top of hash and cover with a lid. Allow greens to wilt, about 1-2 minutes. Stir, season with additional salt and pepper and serve.
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.