The best nutritional recipes for older adults to cook at home

Good nutrition is vital throughout all stages of your life, but it is especially important in old age when a nutritious diet is important for staying fit and healthy.

As people grow older, there is an increased risk of health problems developing such as decreased muscle mass, reduced cognitive function and an increased risk of hospital admission. To avoid such problems, the nutritional needs of older people need to be met.

Often the best way to ensure your diet is nutritious is to cook the meal yourself and this guide looks at recipes that older adults can cook at home for breakfast, lunch and dinner.

Breakfast

Cherry and coconut porridge

If you suffer from bad joints or arthritis and need to use stairlifts in your home to get upstairs, then this type of porridge can help.

This twist on a traditional porridge just sees you add dried tart cherries and coconut shavings. These ingredients contain anthocyanin, and this is a powerful antioxidant that can help cut down inflammation.

The Greedy Gourmand blog explains what the best way to prepare this breakfast is: “Combine oats, chia, coconut milk, cacao and stevia in a saucepan. Bring to a boil over medium heat and then simmer over lower heat until oats are cooked.

“Pour into a bowl and top with coconut shavings, cherries, dark chocolate shavings and maple syrup to taste.”

Ingredients:

• 1.5cups oats
• 4 tbsp chia seed
• 3-4cups of coconut drinking milk
• 3 tbsp raw cacao
• Pinch of stevia
• Coconut shavings
• Cherries (fresh or frozen)
• Dark chocolate shavings
• Maple syrup

Fruit and oat breakfast bar

While some people like to start the day with a big breakfast, there are lots of others who prefer to just have a bite to eat and go.

If you are in the latter category, then one great option is a fruit and oat breakfast bar. This healthy breakfast option is a simple recipe you can follow and is something that you can make a big batch of and keep in the fridge or freezer for busy mornings.

Ciara from the My Fussy Eater blog, said: “A delicious and healthy breakfast bar packed with oats, fruit, nuts and yoghurt is a really nutritious and filling start to the day for adults – and kids too!”

Once you’ve mixed all the ingredients, poured it into a greased baking dish and topped it with fresh berries, you just need to cover it with foil and leave it in the oven for 30 minutes.

Ingredients:

• 450g natural yoghurt
• 3 medium eggs
• 1 tbsp vanilla extract
• 120ml maple syrup
• 2 bananas, mashed
• 400g oats
• 1/4 tsp salt
• 1 tbsp baking powder
• 1 1/2 tbsp ground mixed spice
• 150g nuts and seeds
• 150g dried fruit
• Butter or oil for greasing
• 150g fresh berries

Lunch

Thai pumpkin soup

Pumpkins are renowned for being a great source of beta-cryptoxanthin, which is an anti-inflammatory. This antioxidant is best paired with fat, so the butter and oil are important ingredients in this recipe.

Heidi from the site Foodie Crush said: “With just 5 simple ingredients, my Thai Pumpkin Soup delivers a curry and coconut flavour combination more often expected from a pumpkin soup recipe with far more ingredients.”

The soup is also ready in just under 10 minutes and can be served alongside a salad if you are looking to eat a healthy lunch.

Ingredients:

• 2 tbsp red curry paste
• 4 cups chicken or vegetable broth about 32 ounces
• Two 15-ounce cans pumpkin puree
• One 3/4 cup of coconut milk
• 1 large red chilli pepper sliced
• Cilantro for garnish (optional)

Mediterranean tuna salad

Tuna is full of omega-3 fatty acids which can help reduce inflammation in joints, and according to UPMC, eating one to three grams of fish oil per day can also decrease joint pain.

Kristin, a wife and mum from the US, runs the food blog Iowa Girl Eats and she says a Mediterranean tuna salad is not just fresh but light as well.

“Tuna salad is a fantastic lunch choice because it’s packed with protein to keep you full all afternoon, and super portable. Pack it in a container and dip into it with crunchy crackers, spread it between two slices of bread, or even stuff it into a pita pocket. Don’t forget to serve it with fresh tomatoes! Quick, easy, fresh, healthy, and absolutely delicious.”

Ingredients:

• 2, 5oz cans of tuna packed in water (make sure to drain)
• 1/4 cup mayonnaise
• 1/4 cup chopped kalamata or mixed olives
• 2 tbsp minced red onion
• 2 tbsp chopped fire-roasted red peppers
• 2 tbsp chopped fresh basil
• 1 tbsp capers
• 1 tbsp fresh lemon juice
• Pinch of salt and pepper
• 2 large vine-ripened tomatoes

Dinner

Sticky garlic chicken with rice and greens

There are lots of healthy chicken recipes that you can enjoy for dinner, but one of the best is the sticky garlic chicken with rice and greens meal.

The Healthy Food Guide highly recommends this healthy meal, which only takes around 10 minutes to cook. They said: “Chicken is marinated in garlic and mirin, then fried with tomato purée and Worcestershire sauce to create a sweet and sticky coating. This dish makes perfect comfort food after a long day at work.”

The nutritious dish is high in proteins and low in fat, salts and sugars – making it an extremely healthy dinner to enjoy.

Ingredients:

• 125g boneless, skinless chicken thigh fillet, chopped
• 1½ tbsp mirin or sweet sherry
• 1 garlic clove, crushed
• Spray olive oil
• 200g baby spinach
• 1tsp tomato purée
• 1tbsp Worcestershire sauce
• 250g pack ready to heat basmati rice, heated, to serve
• Black sesame seeds, to garnish

Lemon herb salmon and zucchini

This dish not only locks in the flavour and moisture but also the vitamins and minerals, which can help people suffering from joint pain.

Chungah is a food blogger who shares her culinary adventures via her site Damn Delicious and she highly recommends this dish.

She said: “Quick, easy, and all made in a single pan. And the salmon is packed with so much flavour. It doesn’t get any easier!

“The lemon herb crust is the true star here – crusted with dill, oregano, rosemary and thyme with freshly squeezed lemon juice and Dijon mustard for that extra kick of flavour. And yes, this all really comes together on one single sheet pan for those busy weeknights.”

This meal will take about 20 minutes to cook and will make up to four servings in total.

Ingredients:

• 4 zucchini (chopped)
• 2 tbsp olive oil
• Pinch of kosher salt and freshly ground black pepper
• 2 tbsp brown sugar
• 2 tbsp freshly squeezed lemon juice
• 1 tbsp Dijon mustard
• 2 cloves of minced garlic
• 1/2 tsp dried dill
• 1/2 tsp dried oregano
• 1/4 tsp dried thyme
• 1/4 tsp dried rosemary
• 4 (5-ounce) salmon fillets
• 2 tbsp chopped fresh parsley leaves

This news article is from Companion Stairlifts. Articles that appear on this website are for information purposes only.