When you’re a senior, you want recipes that are both healthy and easy to make. You don’t have the time or energy for complicated meals, but you still want to eat well. Luckily, there are plenty of recipes out there that fit the bill. From quick and easy stew to delicious salads there are plenty of options that are both healthy and satisfying. And, with a little bit of planning, you can make sure that you have a delicious and nutritious meal on the table every night of the week. So, if you’re looking for recipes that are healthy, easy to make, and (most importantly) delicious, you’ve come to the right place.
Here’s 5 Healthy and Easy Recipes for Seniors you must try today.
1. Quinoa and Vegetable Stew:
This hearty stew is perfect for a cold winter evening. It’s packed with healthy vegetables and protein-rich quinoa, making it a complete meal in one bowl.
Ingredients:
1 tablespoon olive oil
1 yellow onion, chopped
3 cloves garlic, minced
1 red bell pepper, chopped
1 carrot, peeled and chopped
1 cup quinoa, rinsed and drained
3 cups vegetable broth
1 can (14.5 ounces) diced tomatoes, undrained
1 teaspoon dried basil
1 teaspoon dried oregano
Salt and black pepper to taste
4 cups loosely packed baby spinach leaves
Shredded Parmesan cheese for serving (optional)
Instructions:
In a large pot or Dutch oven, heat the oil over medium heat. Add the onion, garlic, bell pepper, and carrot. Cook until the vegetables are tender, about 5 minutes. Stir in the quinoa and vegetable broth. Bring to a boil, then reduce the heat to low and simmer for 20 minutes. Stir in the tomatoes with their juice, basil, oregano, salt, and black pepper. Simmer for 10 minutes longer, or until the quinoa is cooked through. Stir in the spinach leaves and cook until wilted. Serve in bowls, garnished with Parmesan cheese if desired.
2. Grilled Chicken Salad:
A simple grilled chicken salad is a great way to get your daily dose of protein and fresh greens. Add in some crunchy vegetables and a delicious dressing, and you’ve got a meal that’s both healthy and satisfying.
Ingredients:
2 grilled chicken breasts, chopped
1 cup chopped romaine lettuce
1/2 cup chopped cucumber
1/4 cup chopped red onion
1/4 cup crumbled feta cheese
1/4 cup diced tomatoes
Dressing:
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1 teaspoon honey
salt and pepper, to taste
Instructions:
- In a large bowl, combine the chopped romaine lettuce, cucumber, red onion, feta cheese, and diced tomatoes.
- In a small bowl or jar, whisk together the olive oil, balsamic vinegar, honey, salt and pepper. Pour the dressing over the salad and toss to coat.
- Add the grilled chicken breasts to the salad and toss again to combine. Serve immediately.
3. Turkey Chili:
Chili is always a popular choice for a quick and easy meal. This turkey chili recipe is packed with healthy ingredients like beans and tomatoes, making it a perfect weeknight meal.
Ingredients:
1 tablespoon olive oil
1 yellow onion, diced
1 red bell pepper, diced
1 green bell pepper, diced
2 cloves garlic, minced
1 pound ground turkey
1 can (15 ounce) black beans, drained and rinsed
1 can (14.5 ounce) diced tomatoes, undrained
1 can (8 ounce) tomato sauce
1 teaspoon chili powder
½ teaspoon cumin
Salt and pepper, to taste
Optional toppings:
Shredded cheese
Sour cream
Diced avocado
Directions:
Heat the oil in a large skillet over medium heat. Add the onion, bell peppers, and garlic, and cook until soft, about 5 minutes. Add the ground turkey and cook until browned, about 5 minutes. Stir in the black beans, tomatoes with their juice, tomato sauce, chili powder, and cumin. Season with salt and pepper, to taste. Cook until heated through, about 10 minutes. Serve with shredded cheese, sour cream, and diced avocado.
4. Tomato Soup with Grilled Cheese Sandwiches:
This classic combination never gets old. The hearty tomato soup provides the perfect backdrop for crispy grilled cheese sandwiches.
Ingredients:
1.5 cups vegetable broth
1 cup chopped fresh tomatoes
1/2 cup diced onion
1 tablespoon diced celery
1 clove garlic, minced
1/4 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon black pepper
4 slices whole wheat bread
4 tablespoons shredded reduced-fat cheddar cheese
4 teaspoons light mayonnaise
Directions:
- Preheat the oven to 350 degrees F (175 degrees C).
- In a large saucepan, heat the vegetable broth over medium heat. Add the tomatoes, onion, celery, garlic, basil, thyme, and black pepper. Simmer for 10 minutes. Use a hand blender to blend the soup if you like.
- Meanwhile, place the bread on an ungreased baking sheet. Spread with mayonnaise. Sprinkle it with cheese. Bake for 10 minutes, or until toasted.
- Serve the soup in individual bowls. Top with a grilled cheese sandwich.
5. Baked Potato with Broccoli and Cheese:
This simple baked potato dish is packed with nutrients and flavor. The broccoli adds a boost of vitamins while the cheese provides calcium and protein.
Ingredients:
1 large baking potato
1/2 cup chopped broccoli
1/4 cup shredded cheese
1 tbsp olive oil
salt and pepper, to taste
Instructions:
- Preheat the oven to 375 degrees F.
- Pierce the potato several times with a fork. Place on a baking sheet and bake for 45-60 minutes, or until cooked through.
- Meanwhile, steam the broccoli until tender.
- When the potato is done, slice it in half lengthwise and top with broccoli and cheese. Drizzle with olive oil and salt and pepper, to taste. Serve warm.
Author Bio:
Hi, I’m Rana and I blog at ranasrecipe.com. My passion for food began very early in my life. And after managing a cafe, a granola business and helping other food businesses scale up, I found my true calling in creating wonderful recipes so that everyone can enjoy cooking as much as I do! Don’t forget to follow me on my social channels- instagram and pinterest.
