I like to tell my friends that I’m busier in retirement years than I was when I worked. I wonder how I ever had time for a full-time job! Many of you probably relate. Life is full, busy and planning and preparing healthy meals can be too time-consuming.
Here are some quick, healthy recipes to keep you fueled for your busy days and nights.
Breakfast
We all know we need a good breakfast to begin the day. But it doesn’t have to be a meal that requires a lot of cooking time. Try out these simple, nutritious breakfast ideas:
- Warm oatmeal with berries made overnight in a crock pot set on low.
- Waffles or pancakes made with whole grains
- Yogurt parfaits made with layers of yogurt, fruits and nuts
- Poached eggs on wheat toast with avocado or steamed asparagus
- Soft-boiled eggs with English muffin or whole grain toast. Five minutes from a full boil is a good rule of thumb.
Lunch
Lunch time is a good opportunity to use up dinner leftovers. Save those cooked veggies, cooked chicken or beef portions and serve them up with a healthy grain for quick mid-day meals.
- Quinoa Salad made with cooked quinoa, sautéed veggies and pine nuts or pecans. Dress with Italian dressing and serve either warm or cold.
- Salmon Wraps made with canned or baked salmon and served in a tortilla with tomato, salad greens and plain yogurt.
- Rice bowl with cooked veggies and feta cheese or vinaigrette dressing for taste
- Brown rice bowl with black beans, salsa, and shredded cheese. Place in a tortilla if desired.
- Turkey, tuna or egg salad sandwiches on whole grain bread with lettuce and tomato
Dinner
Seniors may choose to have their largest meal at noon, but whichever time you choose to eat your main meal, be sure it’s protein-rich and delicious.
- Shrimp and Fresh Greens made with pre-cooked cocktail shrimp. Just sauté veggies, add the shrimp and dress with berry vinaigrette and lime wedges.
- Baked chicken with wild rice
- Halibut with tomato basil salsa
- Pasta tossed with cooked chicken pieces and steamed cherry tomatoes, asparagus and mushrooms.
- Polenta with fresh veggies and parmesan. Add fresh herbs such as basil or oregano.
Snacks
A growling tummy can show up any time of the day, or in the evening before bed. Snacks should be small in size, but big in taste.
- Rye Krisp crackers with Swiss cheese or guacamole.
- Apple slices with almond butter
- Baked Sweet Potato chips or plantain chips
- Fresh fruit kabobs using cantaloupe, blueberries, strawberries and grapes. Intersperse small blocks of cheese for added protein.
- Avocado toast with added sesame seeds and sea salt
- Whole wheat crackers with hummus dip
(For seniors who may have started eating disorders take a look at this feature)
https://withinhealth.com/learn/articles/how-eating-disorders-affect-the-elderly
