Simple healthy food recipes for older people
by Natasha Christou Digital Marketing ConsultantAs we enter
2019, you may have set yourself a New Year’s resolution. Perhaps you’re
committing yourself to get fitter over the next 12 months, or maybe you’re more
inclined to change your career path.
These are
all great plans to have for realizing a better you in 2019 and beyond. However,
if you’re reaching your elder years and are still thinking about what your
resolution can be, have you considered eating more healthily? Making meals that
will be great for your body and wellbeing doesn’t need to involve you being
stuck in the kitchen for hours on end — just follow these recipes set out by Stairlifts Flint
and you’ll be serving
dishes that are delicious and good for you in a flash…
Honey lemon ricotta
breakfast toast
Let’s begin
with a treat perfect at breakfast time which is a lot more than just plain old
toast. They say that breakfast is the most important meal of the day, and
you’ll never want to miss it anyway with honey lemon ricotta breakfast toast on
your plate!
Time to make the dish
5 minutes
The ingredients you’ll
need
·
4
sliced figs
·
2
slices of wholegrain or gluten-free bread
·
2
tablespoons of pistachio pieces
·
1
teaspoon of lemon zest
·
½
fresh lemon (juiced)
·
½
a tablespoon of honey
·
¼
of a cup of low-fat ricotta
How to make the meal
1. Use a toaster to toast the
wholegrain or gluten-free bread.
2. Once the bread is toasting, whip
together the honey, fresh lemon juice, and low-fat ricotta until the mixture is
both smooth and creamy.
3. Once the bread has been toasted,
spread the honey, lemon juice and ricotta mixture evenly over the toast.
4. Place the sliced figs on top of the
toast.
5. Sprinkle the lemon zest and pistachio
pieces onto the toast to finish.
Egyptian egg salad
The recipe
of Egyptian egg salad blends together fava beans, egg, and the rich flavours
received from cumin, garlic, lemon, and tahini to make this dish much more than
just your standard salad.
Time to make the dish
15 minutes
(10 minutes to prepare the food and then 5 minutes to cook)
The ingredients you’ll
need
·
3
large and finely chopped garlic cloves
·
2
large eggs
·
2
Little Gem lettuces, cut into wedges
·
2
tomatoes, cut into wedges
·
1
fresh lemon (juiced)
·
1
chopped red onion
·
1
tablespoon of tahini
·
1
tablespoon of rapeseed oil
·
1
teaspoon of ground cumin
·
½
a teaspoon of cumin seeds
·
400g
can of fava beans, with the juice reserved
·
A
sprinkling of dried chili flakes
·
Roughly
chopped flat-leaf parsley
How to make the meal
1. Start by bringing a pan of water to
the boil, before lowering in the two eggs and boiling them for eight minutes.
2. Drain the eggs and run them under a
cold tap to cool them slightly, before peeling and halving them.
3. Mix three tablespoons of water, one
tablespoon of lemon juice, and the tahini to create the dressing.
4. Heat the rapeseed oil and then fry
both the garlic and the onion for five minutes to soften them.
5. Add the ground cumin and seeds into
the frying pan, stirring them briefly before adding the beans.
6. Lightly crush some of the beans as
they gain heat, then add some of the juice from the can of beans so that you
receive a creamy consistency. A few of the beans should be kept whole during
this stage.
7. Add lemon juice and a little bit of
seasoning to taste.
8. Spoon the beans onto plates along
with the lettuce, adding the eggs and tomatoes next, and finally the tahini
dressing, chili, and parsley.
Spicy chicken &
avocado wraps
If you’re
looking for a dish that you don’t necessarily need to eat straight after
cooking and can instead pack away for lunch, we recommend these spicy chicken
and avocado wraps.
Time to make the dish
13 minutes
(5 minutes to prepare the food and then 8 minutes to cook)
The ingredients you’ll
need
·
2
seeded wraps
·
1
chicken breast, which is approximately 180 grams and thinly sliced at an angle
·
1
chopped garlic clove
·
1
avocado, halved and stoned
·
1
sliced roasted red pepper from a jar
·
1
teaspoon of olive oil
·
½
a teaspoon of mild chili powder
·
Juice
squeezed from ½ a lime
·
A
few chopped sprigs of coriander
How to make the meal
1. Mix the chicken breast with the
garlic, chili powder, and lime juice.
2. Heat the olive oil in a non-stick
frying pan then fry the chicken for a couple of minutes.
3. While the chicken is frying, warm
the seeded wraps either by following the pack instructions or by heating them
over a flame to slightly char them if you have a gas hob. A tip for the wraps
is not to allow them to dry out otherwise they’ll be difficult to roll.
4. Squash half an avocado onto each of
the wraps.
5. Add the red peppers to the frying
pan to warm them through.
6. Pile the peppers onto the wraps,
along with the chicken.
7. Finish by sprinkling the coriander
over the wraps, rolling them up, and then cutting them in half.
Pina Colada yogurt
parfaits
A dish you
can enjoy either at breakfast or as a dessert, Pina Colada yogurt parfaits
blends together sweet fruits from the tropics with the bitterness of Greek
yogurt in magnificent fashion. With this treat, your body also benefits from protein
from the yogurt, good digestive enzymes from the pineapple, healthy fats
courtesy of the coconut, and so much more.
Time to make the dish
5 minutes
The ingredients you’ll
need
·
2
cups of Greek-style yogurt
·
1
cup of fresh pineapple, chopped
·
½
cup of lightly toasted, unsweetened coconut flakes
·
2
tablespoons of raw honey
·
4
teaspoons of chia seeds
·
1
teaspoon of raw honey (for drizzling)
How to make the meal
1. Mix the Greek-style yogurt, two
tablespoons of the raw honey, and three teaspoons of the chia seeds in a bowl. Set
aside.
2. Layer a few tablespoons of the fresh
pineapple into two glasses, along with a little amount of the coconut flakes
and some of the yogurt mixture.
3. Repeat the process of step two for
as many layers as you desire, though making sure to end with the pineapple and
coconut on top of the final layer.
4. On top of the parfaits, sprinkle the
final teaspoon of chia seeds.
5. Drizzle the teaspoon of raw honey
over the top of the mixture to finish.
Ingredients older people
should be looking to eat more of
There you
have it, four delicious dishes that are healthy, as well as both simple and
quick to make. There’re so many more meals we could have included in this
guide, of course. Whatever food you have in mind though, aim to eat well by
consuming plenty of the following ingredients:
·
Fruit & vegetables — eating five or more portions of
these on a daily basis can help to reduce the risk of heart disease and some
types of cancer. Fruit and veg are packed with minerals, vitamins and fibre
too, while being low in fat.
·
Starchy foods, such as bread, pasta,
potatoes, and rice
— these are a great source of B vitamins, energy and fibre and therefore should
form the basis of many meals that you prepare. It’s advised to opt for
higher-fibre, wholegrain varieties of starchy food, along the lines of brown
rice, whole wheat pasta, and potatoes with the skins left on. Not only are
these low in fat and high in fibre, but they are also excellent sources of
protein, vitamins, and minerals.
·
Milk and dairy foods, such as cheese
and yoghurt — these
are important sources of calcium, needed by the body as a helping hand to build
strong bones, as well as vitamin D, which the body requires to help it absorb
calcium and thus strengthen bones. If you need to opt for dairy alternatives,
choose varieties which are unsweetened and calcium-fortified.
·
Beans, lentils, and peas — they all make for excellent
alternatives to meat, as a result of them being naturally low in fat and yet
also high in protein, fibre, vitamins, and minerals.
Sources:
https://greatist.com/health/52-healthy-meals-12-minutes-or-less
https://www.ambitiouskitchen.com/honey-lemon-ricotta-breakfast-toast-with-figs-pistachios/
https://www.bbcgoodfood.com/recipes/egyptian-egg-salad
https://www.pineappleandcoconut.com/recipes/pina-colada-yogurt-parfaits/
https://www.bbcgoodfood.com/recipes/spicy-chicken-avocado-wraps
https://www.nidirect.gov.uk/articles/healthy-eating-older-adults
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Created on Aug 6th 2019 11:29. Viewed 559 times.