Many seniors discover that they no longer like cooking as they age, despite the fact that eating a healthy diet and staying hydrated are crucial for healthy ageing. For a variety of reasons, including negative prescription side effects, altered taste buds, physical hardship, and dining alone, some older adults discover that they no longer enjoy the dishes they used to love making for themselves. Another significant reason seniors give up cooking is burnout from making the same ancestral recipes for decades.
Consider changing up your daily routine by making one of these senior-friendly foods that are healthy and simple to prepare for caregivers. All listed recipes combine fresh vegetables with pantry ingredients to create easy, tasty meals.
In recent years, a number of supermarkets have made it simpler for older adults to cook their meals by offering fresh, pre-cut fruits, and vegetables. This not only cuts down on prep time, but also decreases the amount of physical effort required of senior persons with arthritis or other conditions to prepare food. It’s also a good idea to keep some frozen fruits and vegetables on hand. They make it simpler to put together a healthy dinner quickly and eliminate concerns of expiration.
Here are some of our go-to simple dishes for seniors that require no baking.
1. Strawberry spinach salad
Poppy Seed Dressing
- ½ cup granulated sugar
- ¼ cup apple cider vinegar
- 2 tablespoons poppy seeds
- 1 ½ teaspoons minced onion
- ¼ teaspoon paprika
- ¼ teaspoon Worcestershire sauce
- ½ cup canola oil
- b) Salad
- 9-ounce bag of fresh spinach
- 16 ounces fresh strawberries sliced
- 15 ounces of mandarin oranges drained
- ½ cup sliced almonds
Put the sugar, apple cider vinegar, poppy seeds, onion, paprika, and Worcestershire sauce in a blender and blend until smooth. Blend everything thoroughly.
Pour the canola oil carefully into the blender while it is set on low speed through the cover’s opening. Completely combine.
Put spinach, strawberries, mandarin oranges that have been rinsed, and almonds in a big salad dish.
Pour dressing over salad right before serving, then mix to blend.
2. Kale and cabbage pad Thai salad
- 1/2 small head of green cabbage, thinly sliced
- 1 bunch of kale, thinly sliced
- 1 cup chopped red onion
- 1 cup thinly sliced red bell pepper
- 2 carrots, peeled and thinly sliced
- 1-2 tablespoons chopped fresh cilantro
- 1 fifteen ouncer can of chickpeas, rinsed and drained
b) Light Pad Thai Dressing
- 1/4 cup natural peanut butter
- Juice of 2 limes, about 4 tablespoons
- 2 tablespoons Bragg’s Liquid Aminos, or low-sodium tamari
- 2 tablespoons water
- 1 tablespoon maple syrup
- 1/2 tablespoon toasted sesame oil
- 1 teaspoon sriracha, or more depending on your taste
- 1 teaspoon fresh grated ginger
- 1 teaspoon minced garlic
In a glass jar, combine all the dressing ingredients. Shake and stir until well-combined. Shaking the peanut butter would be your best option because it might be difficult to stir it at first.
Make sure all of your vegetables are finely chopped before combining them in a big bowl. Add chickpeas, then drizzle dressing on top. All ingredients should be thoroughly coated before serving.
3. Thai vegetable wrap
a) Thai Wraps
1 large red pepper julienned
1 carrot julienned
1 cucumber julienned
2 avocados sliced
4 gluten-free tortillas
b) Peanut Sauce
¼ cup peanut butter
¼ cup sweet chilli sauce
1 tablespoon low sodium gluten-free tamari
2 tablespoons lime juice
2 teaspoons sriracha sauce
Water to thin if desired
To make the peanut sauce, combine all the ingredients. Add water, if desired.
For Thai wraps, spread peanut sauce on a tortilla. Place julienned red pepper, carrot, cucumber, avocado, and cilantro on a tortilla.
It should be curled up closely with the tortilla’s sides folded over. Continue with the remaining tortillas.
4. Vegan wrap made with chickpeas.
a) For the salad:
- 1 (15 ounces) can of chickpeas, rinsed and drained
- 1 cup small diced organic Honeycrisp apple (from about 1 small to medium Honeycrisp apple)
- 1/3 cup coarsely chopped raw or toasted pecans
- 1/3 cup dried tart cherries
- 1 stalk of celery, diced
- 2 tablespoons chopped flat-leaf parsley (or sub-cilantro)
- ¼ cup chopped green onions
b) For the dressing:
- 3 tablespoons tahini (I like Soom Foods)
- 2 teaspoons pure maple syrup (or use honey if not vegan)
- 1 teaspoon dijon mustard
- 1 teaspoon apple cider vinegar
- ¼ teaspoon garlic powder
- ¼ teaspoon salt, plus more to taste
- Lots of freshly ground black pepper
- 2-3 tablespoons warm water, to thin dressing
c) For the wraps:
- 3 large spinach tortillas (or tortillas of choice)*
- 3-4 cups organic spinach
- ¾ cup shredded carrots
Add rinsed and drained chickpeas to a large bowl, and mash most of the chickpeas with a fork or masher. Include celery, parsley, green onions, diced apples, chopped pecans, and tart cherries.
Make the dressing in a different bowl: Combine the warm water, tahini, honey, dijon, apple cider vinegar, garlic powder, salt, and pepper. Blend everything together until a creamy dressing forms. If extra water is required, add it.
Toss the chickpea salad with the dressing. All of the ingredients should be thoroughly dressed and mixed together. Taste and make necessary adjustments. Perhaps additional salt and/or pepper should be added.
1 cup of spinach should be added to the prepared spinach wraps, followed by 1/4 cup of shredded carrots. Add 1/3 of the chickpea salad mixture on top. Roll the wrap tightly, tucking the ends in as you go. If required, firmly fasten with a toothpick. 3 huge wraps are made! The salad can be consumed on its own or in lettuce wraps. In the refrigerator, the salad will remain fresh for 5 days.
5. Pasta salad
a) Pasta Salad
- 1 pound of dried fusilli, penne, rotini, or farfalle pasta (bow tie)
- 1 cup of sliced bell pepper,
- 1 cup of medium-sized zucchini, thinly sliced
- 1 cup cherry tomatoes, cut in half
- 1/3 cup of scallions, thinly sliced (5 to 6)
- Optional 1/4 cup of thinly sliced banana or pepperoncini peppers
- 4 ounces of halved mixed olives
- Grated parmesan cheese or hard cheese, 1 cup (2 ounces).
- 1 cup (6 ounces) chopped fresh mozzarella balls
- 1/3 cup fresh basil or parsley
b) Homemade Dressing
- A third of a cup of champagne, white, or red wine vinegar
- A total of 12 teaspoons of fine sea salt is recommended.
- Freshly ground black pepper, half a teaspoon
- a half-teaspoon of dried oregano
- 2 to 3 tablespoons of optional pepperoncini juice from the jar
- Extra virgin olive oil, half a cup
Bring to a boil several cups of salted water in a big pot. Pasta should be added and cooked for 6 to 10 minutes (check the package for recommended cook time). Drain and rinse well with cold water.
While the pasta cooks, prepare the dressing in the bottom of a large bowl. Olive oil, red wine vinegar, salt, pepper, oregano, and pepperoncini juice (if used) should all be completely mixed. The dressing should be blended with rinsed and drained pasta.
Add the bell pepper, zucchini, olives, tomatoes, scallions, pepperoncini (if using), parmesan, mozzarella, and herbs (if using). If preferred, taste the food to check for flavour and add more salt or pepper. Serve right away or, for best results, cover and refrigerate for up to five days.
Want to learn more?
Reach us at firstname.lastname@example.org, or call us at 1-855-410-7971, and we will be happy to assist. Discover more caregiving tips in our information booklets or on our resources page.