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Meal Preparation For Seniors: 10 Easy and Healthy Recipes for Seniors

by | Jun 15, 2020 | senior care | 0 comments

Meal preparation for seniors can make a world of a difference in the quality of their nutrition. Eating a well- balanced diet is an important part of staying healthy as you age; you come to a point where you become a picky eater. In that case you cannot eat all the nutrients your body needs.

Here are some healthy and easy meals for elderlies that taste really good even picky eaters will like to have a taste of.

  1. Breakfast barley with banana and sunflower seedsIngredients
    1. 2/3 cup water
    2. 1/3 cup uncooked quick pearl barley (Good source of potassium and other heart healthy nutrients)
    3. 1 sliced banana (vitamin c, fiber, vitamin b6, vitamin a, potassium)
    4. 1 tablespoon unsalted sunflower seeds (can help lower blood pressure, cholesterol and blood sugar, Vitamin E, Magnesium, Protein, Linoleic fatty acids)
    5. 1 teaspoon honey (rich in antioxidants that can help lower the blood pressure)

    Preparation

    1. Combine 2/3 cup water and barley in a small microwave-safe bowl
    2. Microwave on high for 6 minutes
    3. Stir and let stand for 2minutes
    4. Top with banana slices, sunflower seeds, and honey
  2. Chicken and Lentil StewIngredients
    1. Skinless chicken thighs (Vitamin B complex, Niacin, protein, zinc)
    2. Salt and pepper
    3. Olive oil (rich in monounsaturated oleic acid)
    4. Onion (rich in antioxidants and compounds that fight inflammation, can reduce cholesterol levels)
    5. Celery (Rich in antioxidants, can reduce inflammation, supports digestions, rich in vitamins and minerals)
    6. Carrot (good source of beta carotene, fiber, vitamin k1, potassium, and antioxidants)
    7. Chicken Stock or Bone Broth
    8. Spinach (superfood with tons of nutrients in a low calorie package, it has protein, iron, vitamins and minerals)
    9. Cumin powder (promotes good digestion, rich in iron, may help with diabetes, may improve blood cholesterol)
    10. Organic Lentils (high in protein, full of polyphenols, iron, fiber, folic acid, magnesium and good for the bones)
    11. Apple Cider Vinegar (Can improve digestion, lowers blood sugar levels, improves insulin sensitivity, lowers blood pressure and improves heart health)

    Preparation

    1. Season skinless chicken thighs with salt and pepper
    2. Heat up the pan and put a little bit of olive oil
    3. Saute the Chicken Thighs in the olive oil for 2-3 minutes or until the chicken turned brown, set aside
    4. Saute onion, celery and carrots for 5 minutes or until vegetables are soft
    5. Add chicken stock or bone broth (Bone broth has collagen that helps repairing soft tissues)
    6. Add green onion, garlic, and other spices such as Turmeric (Turmeric helps fighting inflammation)
    7. Add Cumin, can of organic lentils and add more bone broth, stir together
    8. Add back the sautéed chicken
    9. Add spinach (It is loaded with tons of nutrients in a low-calorie package), season with salt and black pepper.
    10. Add a teaspoon of apple cider vinegar (To enhance the taste), and cook for 3 more minutes.
  3. Immune-Boost SoupIngredients
    1. 1 small diced yellow onion (loaded with antioxidants, has cancer fighting compounds, may boost bone density, has antibacterial properties, low in calories but high in vitamins and minerals)
    2. ½ cup chopped mushrooms  portabella) ( Contains antioxidants, B Vitamins, Copper, Potassium)
    3. 1 chopped head escarole or kale (low in calories, high in vitamin A, fiber, calcium, iron, and vitamin )
    4. 1 can low- sodium white beans or lima beans (protein, lowers cholesterol, stabilizes blood sugar, supports brain health and loaded with vitamins and minerals)
    5. 1 QT organic low- sodium chicken broth
    6. Salt and pepper

    Preparation

    1. Saute diced onions and mushrooms in 1 tablespoon of olive oil
    2. Add broth and beans to veggie mix
    3. Bring to a boil and add the escarole, kale or chard
    4. Let it simmer then add salt and pepper to taste
  4. Raspberry smoothieIngredients
    1. Non-dairy milk (moderate fat, has most vitamins and minerals including copper, zinc, iron, magnesium, calcium, potassium)
    2. Protein powder (helps build muscle, repair tissue and make enzymes and hormones)
    3. Collagen powder (Support heart health, it is essential to healthy hair, skin, and nails)
    4. Agave Nectar, Liquid Stevia or Local Honey (high in antioxidants, lower in fructose-content, less processed, alternative for sugar, These are the types of sweeteners for diabetic person)
    5. Cruciferous (Cauliflower, Brussels sprouts, Broccoli, Cabbage, Collard Greens, Bok Choy, Turnip, Rutabaga) (rich in vitamins and minerals)
    6. Banana

    Preparation

    1. Add non-dairy milk
    2. Add protein powder
    3. Add collagen powder
    4. Add Agave Nectar, Liquid Stevia or Local honey
    5. Then Add cruciferous vegetable
    6. Add Banana, it can make the smoothie creamy)
    7. Viola! Enjoy your smoothie!
  5. Puree SoupIngredients
    1. Parsnip (excellent source of many important nutrients, fiber, vitamins, minerals, antioxidants)
    2. Onion
    3. Cauliflower (high in fiber and B vitamins)
    4. Chicken Stock (anti-inflammatory powerhouse, improves bone growth and repair.
    5. Cashews (can help prevent cancer, supports heart health, high in protein and fiber)
    6. Rosemary (High in antioxidants and anti-inflammatory compounds, can improve digestion, it can enhance memory and concentration, can prevent brain aging, cancer, and other macular degeneration.
    7. Salt and Pepper

    Preparation

    1. Boil veggies in a pot
    2. Put the boiled vegetables into the blender
    3. Add cashew nuts and cultured coconut butter
    4. Add a teaspoon of vinegar
    5. Pour it into a bowl and garnish it with basil leaves
  6. Crust less Spinach PieIngredients
    1. 2 tablespoons butter
    2. 2 large eggs (high in protein, vitamin b, selenium, vitamin D,B6,B12, zinc, iron and copper)
    3. ½ cup flour
    4. ½ cup milk
    5. 2 minced garlic cloves (Can reduce blood pressure, improves cholesterol levels, highly nutritious)
    6. ½ teaspoon baking powder
    7. 4 oz. mozzarella (full of calcium)
    8. 2 cups chopped fresh spinach

    Preparation

    1. Preheat oven to 350 degrees
    2. Melt butter in an 8 inch baking pan
    3. Beat eggs, and then add flour, milk, garlic, and baking powder
    4. Pour into a baking pan. Stir in cheese and spinach
    5. Bake for 30-35 minutes until cheese is slightly golden brown
  7. Paleo Pumpkin MuffinsIngredients
    1. 3 Large eggs
    2. 1 ½ cups almond flour (Low in carbs and packed with nutrients)
    3. 1 ½ teaspoon spice powder (Can lower blood sugar, can fight inflammation, boost heart health)
    4. 1 teaspoon baking soda
    5. ½ teaspoon ground cinnamon (Loaded with antioxidants, has anti-inflammatory properties, may cut the risk of heart disease, improve sensitivity to the hormone insulin, can lower blood sugar level, and has a powerful anti- diabetic effect)
    6. 1/8 fine sea salt (can prevent muscle cramps, great for skin, improves digestion, nourishes the adrenal glands)
    7. ¾ cup canned pumpkin puree (Rich in vitamin A, has antioxidant content that can reduce risk of chronic diseases, loaded with vitamins that may boost immunity, has Lutein, and zeaxanthin to protect eyesight)
    8. ½ cup local honey (has healing properties)
    9. 2 tablespoons almond butter (Vitamin E, Magnesium, Copper, Vitamin B and phosphorous)
    10. 1 teaspoon coconut oil (healthy fatty acids, has antimicrobial effects, may boost brain function in Alzheimer’s disease)
    11. 1 tablespoon sliced almonds
    12. 1 tablespoon toasted pumpkin seeds (High in antioxidants, full of nutrients, high in magnesium, may improve heart health, can lower blood sugar level, high in fiber, can improve prostate and bladder health)

    Preparation

    1. Preheat the oven to 375ºF. Line a 12 pan muffin tin with paper liners or grease with coconut oil.
    2. Mix and combine all the ingredients into a big bowl.
    3. Add sliced almonds and toasted pumpkin seeds on top.
    4. Bake in the preheated oven for 20-25 minutes or until a toothpick inserted into the center of a muffin comes out clean
    5. Remove from the oven and let it cool for 10minutes.
  8. Stir Fry Chinese CabbageIngredients
    1. Vegetable oil
    2. Chicken Strips
    3. Garlic
    4. Red pepper (High in vitamin A, it helps to support healthy eyesight, vitamin C, has antioxidant compounds, vitamin B6 and magnesium)
    5. Taiwanese or Chinese Cabbage (loaded with antioxidants, excellent source of folic acid, has vitamins and minerals)
    6. Soy sauce
    7. Onion
    8. Ginger
    9. Rice vinegar (contains phenols, and has compounds that can reduce risk of having a cancer)
    10. Toasted sesame oil (high in antioxidants, good for the heart, may help treat arthritis, may help heal wounds and burns, may help control blood sugar)

    Preparation

    1. In a large pan, add vegetable oil and sauté onion, garlic and ginger
    2. Add chicken strips and let it cook until it turned golden brown
    3. Add the cabbage and red pepper, cook for about 2 minutes
    4. Add the soy sauce and rice vinegar
    5. Let it cook for 3 minutes or until the cabbage is wilted
    6. Remove from heat and drizzle with toasted sesame oil
  9. Apple Cinnamon Baked French ToastIngredients
    1. ¼ cup unsweetened applesauce
    2. ¼ cup unsweetened vanilla almond milk
    3. 1 tablespoon nut butter (optional, but recommended)
    4. 1 teaspoon maple syrup
    5. ½ teaspoon ground cinnamon
    6. ½ teaspoon vanilla extract
    7. 1 slice of  bread
    8. ¼ cup quick oats
    9. ½ cubed apple

    Preparation

    1. Preheat the oven to 375F and lightly grease an individually-sized oven-safe dish. Set aside
    2. Combine applesauce, almond milk, nut butter, maple syrup, cinnamon and vanilla extract in a large bowl, mix until fully combined.
    3. Pour bread cubes into the mixture
    4. Lightly press down the bread using fork to absorb liquid
    5. Add oats and apple cubes and gently stir
    6. Transfer mixture to safe dish
    7. Sprinkle additional cinnamon and sugar
    8. Bake for 20 minutes
    9. Remove from oven and top with toppings of choice
  10. Healthy Breakfast FrittataIngredients
    1. ½ minced medium onion
    2. 4 chopped medium garlic cloves
    3. ¼ lb ground lamb or turkey (high in protein, niacin, vitamin B6, amino acid, zinc, and vitamin B12)
    4. 1 and 2 tablespoon chicken broth
    5. 3 cups rinsed and chopped kale (most nutrient-dense food on the planet)
    6. 5 omega-3 enriched eggs (increase cardiovascular health, slows down plaque growth in arteries, decrease risks of dementia, helps sustain eye health and function, promotes brain health)
    7. Salt and black pepper

    Preparation

    1. Let minced onion and chopped garlic sit for 5 minutes to enhance their health-promoting benefits.
    2. Preheat broiler on low
    3. Heat 1 tablespoon chicken broth in a 9-10 inch stainless steel skillet. Saute onion over medium heat for about 3 minutes
    4. Add garlic, ground lamb or turkey and cook for another 3 minutes
    5. Add kale and 2 tablespoon broth. Reduce heat to low
    6. Season with salt and pepper
    7. Beat eggs, season with salt and pepper, and pour on top of the mixture evenly.
    8. Place the skillet under the broiler in the middle of the oven.
    9. As soon as the eggs are firm, it is done.