Many different factors make it difficult for seniors to eat well — from changing taste buds to a lack of interest in cooking, to medication side effects. On top of that, older adults have different nutritional requirements. Though they need fewer calories, they need more B vitamins, calcium, protein, and other nutrients.
We’ve put together a list of healthy, nutrient-dense recipes for nutritional cooking, including: breakfasts — mostly with just a handful of ingredients.
A Place for Mom is here to help seniors and their families meet the challenge of healthy and simple cooking. We’ve consulted our nutritionists, scoured the web, and collected 25 recipes that are heart healthy and nutrient dense, with plenty of fiber, protein and vitamins:
Banana Split Cereal
Yield: 1 serving
- 1⁄3 cup oatmeal, quick-cooking (dry)
- 1⁄8 teaspoon salt
- 3⁄4 cups water (very hot)
- 1⁄2 banana (sliced)
- 1⁄2 cup frozen yogurt, non-fat
- In a microwave safe cereal bowl, mix together the oatmeal and salt. Stir in water.
- Microwave on high power for 1 minute. Stir. Microwave on high power for another minute. Stir again.
- Microwave an additional 30-60 seconds on high power until the cereal reaches the desired thickness. Stir again.
- Top with banana slices and frozen yogurt.
- 1/2 medium onion, minced
- 4 medium cloves garlic, chopped
- 1/4 lb ground lamb or turkey
- 1 + 2 TBS chicken broth
- 3 cups rinsed and finely chopped kale (stems removed)
- 5 omega-3 enriched eggs
- salt and black pepper to taste
- Mince onion and chop garlic; let them sit for 5 minutes to enhance their health-promoting benefits.
- Preheat broiler on low.
- Heat 1 TBS broth in a 9-10 inch stainless steel skillet. Saute onion over medium heat, for about 3 minutes, stirring often.
- Add garlic, ground lamb or turkey, and cook for another 3 minutes on medium heat, breaking up clumps.
- Add kale and 2 TBS broth. Reduce heat to low and continue to cook covered for about 5 more minutes. Season with salt and pepper, and mix.
- Beat eggs, season with a pinch of salt and pepper, and pour on top of mixture evenly. Cook on low for another 2 minutes without stirring.
- Place skillet under broiler in middle of oven, about 7 inches from the heat source so it has time to cook without the top burning. As soon as the eggs are firm, it is done, about 2-3 minutes.
Crustless Spinach Pie
Yield: 2 servings
- 2 tablespoons butter
- 2 eggs (large)
- 1⁄2 cup flour
- 1⁄2 cup milk (1%)
- 2 garlic cloves (minced, or 1/2 teaspoon garlic powder)
- 1⁄2 teaspoon baking powder
- 4 ounces mozzarella
- 2 cups spinach (chopped, fresh)
- Preheat oven to 350 degrees.
- Melt butter or margarine in an 8 inch baking pan.
- Beat eggs well. Add flour, milk, garlic and baking powder. Pour into baking pan. Stir in cheese and spinach.
- Bake for 30-35 minutes or until firm and the cheese is slightly golden brown.
Greek Yogurt Parfait
Yield: 4 servings
- 3 cups plain fat-free Greek-style yogurt (such as Fage)
- 1 teaspoon vanilla extract
- 4 teaspoons honey
- 28 clementine segments
- 1/4 cup shelled, unsalted dry-roasted chopped pistachios
- Combine yogurt and vanilla in a bowl. Spoon 1/3 cup yogurt mixture into each of 4 small parfait glasses; top each with 1/2 teaspoon honey, 5 clementine sections, and 1/2 tablespoon nuts.
- Top parfaits with the remaining yogurt mixture (about 1/3 cup each); top each with 1/2 teaspoon honey, 2 clementine segments, and 1/2 tablespoon nuts. Serve immediately.
Breakfast Barley with Banana & Sunflower Seeds
Yield: 1 serving
- 2/3 cup water
- 1/3 cup uncooked quick-cooking pearl barley
- 1 banana, sliced
- 1 tablespoon unsalted salted sunflower seeds
- 1 teaspoon honey
- Combine 2/3 cup water and barley in a small microwave-safe bowl. Microwave on HIGH 6 minutes.
- Stir and let stand 2 minutes.
- Top with banana slices, sunflower seeds, and honey.