5 Easy Recipes for Seniors During the Holidays

Posted on Dec 14, 2017 in Brain Health Food

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There are various factors which might make it difficult for seniors to eat well. These include a change in taste buds to no interest in cooking and side effects from medications. Apart from that, older adults have different nutritional needs which can limit their healthy eating. Seniors need to eat fewer calories but more vitamin B, calcium, protein and other nutrients.

For proper health, seniors are recommended to eat a variety of foods daily according to the U.S. Department of Agriculture. They include

• 1-2 servings of fruit
• 2-2 ½ cups of vegetables
• 6-7 ounces of grains
• 65 grams of protein

 

Planning meals beforehand is a great way to help your loved ones get their daily nutrition requirements they need. Choose foods including fruits, vegetables, and healthy proteins. Avoid processed meats and pre-packed foods.

We’ve put together a list of healthy and nutrient-rich recipes for senior nutrition this holiday. These will help seniors and their families meet the challenge of healthy but simple cooking. Read on for our 5 easy recipes for seniors during the holidays.

Stuffed Green Pepper Recipe

What you need:

• 4 large and washed green peppers
• 1 pound ground turkey
• 1 cup of uncooked rice
• 1 ½ cup of tomato sauce with no salt
• ½ cup of onion peeled and chopped
• Black pepper

How to prepare:

• Cut toward the stem of the green pepper
• Remove all seeds including the pulpy portion of the pepper
• Wash and cook the green pepper in hot water for about five minutes
• Leave the pepper to drain well
• Add rice, onion, ½ cup of tomato sauce plus black pepper to brown turkey in a saucepan
• Stuff all pepper with the mixture then put in a dish
• Pour the remainder of the tomato sauce over the green pepper
• Cover and then bake for about half an hour at 350 degrees

Serves 4 people

Single Pan Sautee Recipe

What you need:

• 1 pkg of stir-fry vegetable mix frozen free from seasonings or sauces
• 1 skinless chicken breast without bones cut into cubes of ½ inch. Frozen shrimp makes a great alternative.
• ¼ cup Zesty dressing with low fat
• 1 cup of brown rice frozen

How to prepare:

• Cook the cubes of chicken in a skillet with one tablespoon of olive oil
• Put the stir-fry vegetables in the skillet then cook for about 3 minutes
• Put the rice in the skillet plus a tablespoon of water to keep the rice warm
• Add the dressing, then boil
• Mix the ingredients until the vegetables are warm but crisp

Snappy Rice Meal Recipe

What you need:

• 1 cup of vegetables either fresh or frozen in small pieces
• ½ chicken broth cup
• 1 cup of cooked brown or other rice
• Reduced salt or water
• ½ can of kidney beans, alternatively use chickpeas, kidney beans or pink beans
• Dry or fresh snipped dill weed
• Pepper

How to prepare:

• Begin by steam frying the veggies in either water or chicken broth in a pot. Use medium heat.
• Boil the vegetables either soft or firm and keep stirring gently
• Put extra broth for vegetables to stay moist
• Put the rice plus the seasonings and canned beans
• Keep steam-frying until well cooked

When using a microwave

• Follow the steps above.
• Cook in a safe microwave dish with a cover
• Keep stirring the vegetables for each 3 minutes
• Before they get ready, add the beans, rice, and herbs
• Keep cooking until they get heated through
• Go on rotating the dish and stirring gently

Serves 2 people

“So Easy” Crockpot Recipe

What you need:

• 116 oz of organic chicken broth of low sodium
• 3 stalks of celery into 1-inch pieces
• 1 small sliced onion
• 1.5 lb bag of frozen skinless, boneless chicken tenders without breading
• 10-15 baby red potatoes
• I packet of McCormick’s Gourmet Seasoning. Can be chicken or potatoes or other flavors to your liking
• 2 carrots cut into 1-inch pieces

How to prepare:

• Spray Crockpot with olive oil spray
• Add the cut veggies, potatoes, broth, frozen chicken tenders and packet of seasoning.
• Mix together
• Cook on low for about 6-8 hours
• Leftovers can work for next day’s lunch or make a stew.

Pan Grilling Salmon Plus Pineapple Salsa Recipe

What you need:

• 1 cup fresh pineapple chopped
• 2 tablespoons of red onion finely chopped
• 2 tablespoons of cilantro chopped
• 1 tablespoonful of rice vinegar
• Cooking spray
• 1/8 teaspoonful of red pepper ground
• 6 ounce of salmon fillets cut ½ inch thick
• ½ teaspoon of salt

How to prepare:

• Mix ingredients 1 to 5 in a bowl of pepper and put to rest
• Heat up the grill pan after coating using cooking spray on medium heat
• Have the fish sprinkled with salt
• Boil each side of the fish for about 4 minutes until it can flake easily using a fork
• Consider topping it up with salsa

Some dietary tips for happy and healthy seniors this holiday

Holidays are a special time in a year when you get together with family and friends. It’s a great time to enjoy new and old traditions which offer comfort. These usually center on food which brings everyone to one table.

For aged loved ones, some of the favorite foods pose a health challenge when not mindful. Are you a senior or planning to celebrate the holiday with one, the following healthy holiday eating tips for seniors will come handy.

• Plan meals beforehand to cater for special dietary requirements
• Avoid the urge to overindulge
• Mind your intake of alcohol
• Take plenty of water
• Go on a creative streak with flavors
• Take a walk after a heavy meal

 

Learn More

Would you like your loved one to enjoy healthy holidays with lasting memories, Landmark Senior Living Communities will take care of some of your senior-related challenges. We offer a single source of complete senior care with both independent and assisted care services. We shall be pleased to answer all questions you might be having about how we can care for your loved one.

Don’t hesitate to plan a tour with us or order a free brochure. It will give you a chance to know more about how we can provide your loved one a warm and inviting community. Here, we offer independent living, assisted living, memory care, and short-term stay. With our 7 locations, you are sure to find a community befitting the needs of your loved one.