The older you get, the more important it becomes to maintain a healthy, balanced diet and way of life, in general. Proper nutrition and hydration are actually proven ways to aid in the aging process.
The harsh reality is that as much as 35 percent of seniors over the age of 65 suffer from malnutrition. This is why simple yet nutritious meals are so important in the diet of the elderly.
Check out these recipes for seniors that are easy to make, eat, and provide a full spectrum of nutrients.
1. One-Pan Baked Salmon
One of the best forms of protein for seniors is fish, especially naturally fatty options such as salmon, trout, sardines, and mackerel.
This is a super simple one-pan recipe that you can quickly throw together in an oven-proof dish. It’s perfect for two full servings. You’ll need:
- 2 x 4-ounce fillets of salmon
- 1 x lemon cut into slices
- 1 x zucchini cut into rounds
- 1 x bell pepper cut into slices
- 1 x red onion, cut into chunks
- 1 x cup of cherry tomatoes, cut into halves
- Olive oil
- Cajun seasoning
Set your oven to fan bake at 356°F (180°C).
After that, all you need to do is oil the salmon, sprinkle over the Cajun seasoning, and place it in the middle of the oven-proof dish. Then, place the vegetables around the salmon, spread them out evenly, and splash over a little olive oil and salt. Place in the oven to bake for 30-minutes.
2. A Hearty, Simple Tuscan Soup
It’s no secret that many seniors struggle to eat as they age due to chronic conditions, poor dental health, or self-neglect.
If you have a loved one struggling with any of these issues you may need to check these assisted living services. For now, here is a simple Tuscan soup recipe that’s easy to eat thanks to the soft ingredients.
- 1 x pound of Italian sausages, cut into rounds/chunks
- 1 x yellow onion, chopped
- 2 x large garlic cloves, minced
- 1 x tablespoon of Italian seasoning
- 1 x 32-ounce carton of vegetable stock/broth
- 1 x can of cannellini beans/kidney beans/white beans
- 1 x can of chopped tomatoes
- 1 x cup of chopped fresh spinach
Once again, this recipe is super easy to make as you can throw all the ingredients into one pot or even a slow cooker and let it cook away for a couple of hours.
Start by frying off the chopped onion, garlic, and chopped sausages. Add in the chopped tomatoes, Italian seasoning, and then, the vegetable broth. Allow it to simmer for 20-minutes. Add some salt if needs be.
After that, add in the beans, and fresh spinach to finish. Serve with a side of soft bread and butter.
3. The Left-Overs Quiche
This recipe is great if you have a bunch of random ingredients in your fridge that need using up. Quiche is another easy food to eat because of its soft texture. It’s also inexpensive to make.
Here’s what you’ll need:
- 1 x roll of frozen puff pastry, defrosted and rolled out
- 5 x eggs
- 1 x cup of cream
- 1 x teaspoon of all-purpose seasoning or Italian seasoning
- 1 x cup of leftover meat, whether it’s chopped ham, bacon, shredded chicken
- 1 x cup of cheddar cheese (grated)
- 1 x cup of shredded kale/spinach
- 1 x cup of vegetables of choice, such as asparagus, tomato, broccoli, etc.
For this recipe, you’ll need to liberally grease a quiche tin with butter, olive oil, or some type of cooking spray. Roll out your puff pastry then press it into the tin. Set your oven to fan bake at 375°F (190°C).
In a large mixing bowl, beat your eggs a little, then add the cream. Add in your chopped-up meat, vegetables, and seasoning. Pour this entire mixture into the quiche tin, sprinkle over the grated cheese, and place in the oven to bake for 45-50 minutes.
Looking For More Simple Recipes for Seniors?
These are just a few simple recipes for seniors that cover all the important food groups: carbohydrates, protein, fat, and micronutrients.
If you’re looking for more tips on how to improve your diet, lifestyle, and overall health, take some time to explore the rest of this website!
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