30 Great Recipes For The Elderly
Healthy eating is important in all stages of life. When you eat well, you not only feel better, but you have a better chance to live a longer, happier life.
Elderly people face certain challenges when deciding what to eat each day. Some have digestion issues or weakened teeth, inhibiting their choices when it comes to food.
This article will provide 30 ideas for excellent eating for the elderly.
The Importance of Healthy Eating for the Elderly
As you grow older, your nutritional needs can change. You might need more protein to get through the day, or more carbohydrates to tide you over.
Seniors’ changing taste buds can result in a lack of care towards food. However, food can be enjoyed at any stage of life, and eating a varied diet promotes better health.
Eating healthy can even help seniors live for as long as possible and aid any medical conditions. Getting the right nutrients is vital for a healthy life.
What Foods Should the Elderly Avoid?
Though meat and eggs, when cooked properly, are essential for seniors, undercooked or raw meats and eggs can be detrimental to seniors’ health.
Grapefruit is tricky because it activates an enzyme that is essential for drug metabolization. Thus, if an elderly person is on many medications, they should avoid this fruit. However, if a senior is not taking any medication, they can benefit from grapefruit’s liver cleansing properties.
Overly processed sugar should be avoided as much as possible. These types of sugars promote inflammation in the body. Many foods that contain processed sugars are not very healthy to begin with, so seniors should avoid them anyway.
Eldely people should also avoid alcohol and caffeine for the most part. One exception is green tea. This drink is one of the healthiest you can find, with many antioxidants and nutrients that promote good health in older people.
Recipes for the Elderly
As the most important meal of the day, breakfast for seniors should be healthy and hearty. Here are ten recipe ideas developed especially for the elderly.
Yogurt is a great breakfast food that is completely customizable. You can garnish your yogurt with honey, nuts, fruit, or anything else you desire. Yogurt is great for elderly people with digestive problems, as it is full of helpful bacteria to aid in digestion.
For this recipe, you’ll need two bananas, two eggs, a half cup of whole-wheat flour, salt, a fourth cup of milk, half a teaspoon of baking soda, and one cup of fresh fruit.
Mix your bananas, eggs, flour, salt, milk and baking soda, and blend until smooth. Spray a non-stick baking pan with cooking oil. Add in the four tablespoons of your mix and cook on medium heat until golden brown. Then flip and do the same on the other side. Once all the mixture is used, serve immediately.
Potatoes are an extremely versatile food. You can enjoy hashbrowns for breakfast in many forms and customize them any way you’d like. Add in turkey or ham for some protein or garnish with cheese or tomato. Potatoes can be softened for ease in chewing as well.
For this recipe, you’ll need three and a half cups of water, a pinch of salt, two and a half cups of rolled oats, two and a fourth teaspoons of cinnamon, a pinch of nutmeg, two chopped peaches, three tablespoons of brown sugar, and pecans for garnishing.
Heat water in a large saucepan and add salt, bringing it to a boil. Add oats, cinnamon, and nutmeg, and stir. Cook for four minutes or until thick. Add peaches and brown sugar and cook for another minute. Garnish with pecans and serve.
Eggs are a very dynamic food. You can prepare them your favorite way or even make an omelet. Fold in cheese, or a meat or vegetable of your choice for a filling and delicious breakfast. Eggs are also high in protein and easy to chew.
For this recipe, you’ll need three and a half cups of Bisquick, a cup of milk, twelve eggs, grated cheese, diced ham, a teaspoon of salt, a fourth teaspoon of pepper, and half a tablespoon of rosemary leaves.
First, heat your conventional oven to 375 degrees Fahrenheit. Spray your muffin pan with cooking spray. In a medium sized bowl, mix the Bisquick and milk to form a dough. Then, pour it onto a floured surface and use a rolling pin to roll the dough a fourth inch thick. Then cut the dough into rounds with a three or four inch cutter.
Press each round into a muffin cup. Sprinkle cheese and ham in each cup. Crack each egg into a bowl, then place one egg into each muffin cup. Top them with your leftover ham and cheese. Sprinkle it with salt, pepper, and rosemary.
Bake for 20-25 minutes, then cool for five minutes. Serve immediately.
7: Protein Powder Smoothie
Utilizing protein powder for a breakfast smoothie is an excellent way to get your daily nutrients. Simply choose any flavor of powder you’d like and mix in any other ingredients that you think would go well in a smoothie.
For this recipe, you’ll need two bananas, two cups of vanilla kefir, ground cinnamon, ground nutmeg, ground allspice, and twelve ice cubes.
Combine all of the ingredients in a blender and blend them until smooth. Serve immediately.
9: Fruit Salad
Fruit salad is extremely easy to make. All you have to do is choose your fruit, slice or chop it up, mix together and serve. You can even choose fruits that are easier to chew like strawberries or peaches rather than apples or mangos.
For this recipe, you’ll need two slices of toasted whole grain bread, peanut butter or nut butter of your choice, a small, sliced banana, two sliced strawberries, sliced almonds, and pure honey.
First, spread the peanut butter on both slices of toast. Layer on the strawberries and bananas, alternating between the two. Finally, garnish with sliced almonds and honey, then enjoy!
Lunch is a great meal to get creative with and share with friends and family. For a more casual and lighter meal than supper, follow these 10 recipes.
For this recipe, you’ll need two cups of cauliflower, a small garlic clove, a cup of cannellini beans, tahini, olive oil, lemon juice, lemon zest, thyme, rosemary, salt and pepper, toasted pepitas, and any herbs.
First, steam the cauliflower until it is tender then rinse. Put garlic in a food processor and mince. Add in the cauliflower, beans, tahini, oil, lemon juice, 2 teaspoons zest, thyme, rosemary, salt, and pepper and process until smooth. Chill for a little while in the refrigerator until ready to serve. Then, top with olive oil, toasted pepitas, and salt and pepper.
2: Toasted Turkey Sandwich
For this recipe, you’ll need two slices of wholegrain bread, low-fat butter, as many slices of turkey as you’d like, sliced cheese, spinach, and tomato.
First, butter your bread with low-fat butter and place on the stove to toast. Flip if desired for a more even toast. Place turkey slices, cheese, tomato, and spinach on one side and press both slices together. Flip until cooked as desired. Serve immediately.
For this recipe, you’ll need one cup quinoa, olive oil, minced onion, minced garlic, black beans (2 cans), cilantro, chili powder, a pinch of cayenne pepper, lime juice, and shredded lettuce.
First, rinse the quinoa and cook until soft. In a separate pan, cook the minced onion. Add in the beans to the onion pan. Then, add in cilantro and lime juice to the quinoa pan. Divide your quinoa into four bowls. Top each portion with shredded lettuce and beans as well as any topping ingredients you’d like, such as tomato, corn, or avocado.
4: Salmon Wrap
For this recipe, you’ll need boneless, skinless salmon, chopped avocado, tomatoes, plain yogurt, and any desired greens.
The process for this recipe is simple: place all of your ingredients in a whole grain tortilla, wrap tightly, and enjoy. Salmon and any other type of fish is a very nutritious meat option that provides a lot of your daily nutrients. It’s also a lighter, more heart-healthy meat than some others.
For this recipe, you’ll need parboiled red potatoes, olive oil, grated cheese, and bell pepper.
All you need to do for this recipe is slice, then cook the potatoes in a skillet at medium heat until crispy. Then, top your fries with bell pepper or a vegetable of your choice along with grated cheese. Cover the skillet, let it steam for a little bit, then serve.
For this recipe, you’ll need cooked quinoa, cherry tomatoes, mozzarella cheese, basil, rice vinegar, salt, and pepper.
After you cook your quinoa, place the rest of the ingredients in a bowl altogether and stir until properly mixed, then serve. Quinoa is an excellent alternative to rice and is quite tasty if cooked properly. Like rice, it’s also easy to chew in case you have sensitive teeth.
For this recipe, you’ll need carrots, onions, garlic, flour, tomatoes, broth, and bacon.
First, fry the bacon. Then, add carrots, onions, and garlic to the bacon pan. Add in the tomato paste and stir until it caramelizes. Place the tomatoes and the juice from them into a bowl and crush them with your hands. Add the crushed tomatoes, broth, thyme, and bay leaf to the soup pot, let simmer for 30 minutes, and serve.
8: Simple Salad
For this recipe, you’ll need chopped grilled chicken, romaine lettuce, spinach, tomato, cheese, and dressing of your choice.
This lunch solution is super easy. You can find pre-chopped chicken for salads at the store or grill and chop some yourself. After you do that, simply combine the chicken, lettuce, spinach, tomato, cheese, and dressing in a bowl. The great thing about salad is you can customize it however you want, so if these ingredients don’t work for you, feel free to change it to match your personal salad preferences.
9: Peanut Butter Banana Sandwich
For this recipe, you’ll need peanut butter or your choice of nut butter, bananas, and two slices of whole grain bread.
This lunch option is a simple one, but it often hits the spot. Bananas are a great source of potassium, a critical nutrient, and peanut butter is a low-fat option for a delicious sandwich. First, spread the peanut butter onto both slices of bread. Slice some banana and place it on one slice, then fold over and enjoy.
For this recipe, you’ll need cooked brown rice, canola oil, carrots, yellow onion, garlic, fresh ginger, broccoli, red bell pepper, eggs, frozen peas, frozen corn, soy sauce, and sesame oil.
This veggie-centric Asian dish is great for an easy lunch. Simply cook your rice as you normally would, then cook the non-frozen veggies until they’re as crispy as you’d like. Combine the veggies with the rice, add soy sauce to taste, and fold in as many eggs as you’d like, then serve.
Dinner is often the most exciting and filling meal of the day, one that you might have been looking forward to since breakfast. For a dinner to remember, follow these 10 recipes.
For this recipe, you’ll need 4 green peppers, a pound of turkey (85% lean), a cup of rice, a half cup of onion, tomato sauce, and ground black pepper.
For stuffed peppers, first cut out the inside (with the seeds) and stem of the peppers. Then cook the peppers in boiling water for five minutes and drain. In a saucepan, brown a pound of turkey. Add the rice, onion, black pepper, and tomato sauce and mix. Stuff each pepper with your mixture and place in a cooking dish. Cover with foil and bake for 30 minutes at 350 degrees Fahrenheit.
2: Tortilla Flatbreads
For this recipe, you’ll need whole grain tortillas, cheese, tomato, spinach, and pizza sauce.
This recipe is a healthier version of a pizza. Simply prepare on a tortilla the ingredients you would on a pizza, and bake at 375 degrees for around 10 minutes.
Pasta can be healthy if served the right way. You can find pasta made with whole grain at your local grocery store and choose a low-fat sauce to go with it.
Garnish your pasta with spinach, mushrooms, garlic, and more for a completely customizable dish. Pasta is also soft and easy to chew, and light on the stomach.
4: Veggie Tacos
Tacos are easy to make and can be packed with nutrient-filled ingredients. Opt for an even healthier option by going with completely plant-based tacos.
You can cook bell pepper, onion, squash, zucchini, and any other vegetable you can dream up for a delicious taco night. Add in your favorite cheese or salsa and you’re completely set with an easy, fun meal.
(If you do enjoy a meaty taco, you can find plant-based meat alternatives in the frozen section of your grocery store. Many of them are quite realistic and tasty.)
A lunch solution as well as a popular dinner dish, soup is another meal that can be personalized according to your tastes. In addition to that, you can pack it full of vegetables and plant-based broth for a very healthy experience.
Tomato basil soup, chicken noodle soup, vegetable soup- whichever type of soup you enjoy the most, try making it at home or with loved ones. It’s better for you than out of a can and you can experience the joy of an easy cooking job.
For this recipe, you’ll need shredded chicken, red enchilada sauce, corn tortillas, grated cheese, black beans, green chiles, green onions, tomatoes, and avocado.
This casserole is great for large dinner parties and is quite tasty, as well as easy to eat. First, layer your enchilada sauce on the casserole pan, then tortilla halves, and then add the rest of your ingredients as you usually would with a casserole.
You can make meatloaf with plant-based meat alternatives for a healthy option or opt in for traditional meat. Regardless, meatloaf is easy to make as well as easy to chew, and filled with protein that seniors need.
8: Grilled Fish
Grilled fish is the perfect way to make an already healthy food even healthier. Fish is easy to chew and digest as well. Salmon is a popular option as the taste is unlikely to be offensive to anyone, but any sort of grilled fish is generally fairly good for you.
For this recipe, all you need is grilled chicken, hamburger buns, and your choice of sauce.
Grilled chicken sandwiches are a very straightforward dish that almost everyone will enjoy. Chicken is among the lighter meats and has a lot of heart-healthy ingredients. All you do for this recipe is grill your chicken, place it on a bun, and garnish with sauce or any other ingredients you’d like. Lettuce and tomato is a typical choice.
10: Protein Bowl
Similar to a burrito bowl, you can pack a protein bowl with any ingredients of your choice. These can include, but are not limited to, eggs, red cabbage, lettuce, beans, cucumber, tomato, red onions, and black olives.