A nutritious reworking of a traditional classic, each of these senior-friendly dishes is a must-try. Furthermore, they all rely on at least three pantry or freezer basics to keep shopping to a bare minimum and keep costs down.
Tuna Veggie Casserole with a Healthy Slant
If you're looking for something hearty and healthful to make on a rainy afternoon, this no-fuss version of the classic is for you. Whole grains are provided by the pasta, while heart-healthy omega-3 fatty acids are provided by the tuna, making this dish ideal for senior nutrition. Broccoli and peas, on the other hand, are excellent providers of nutrition and antioxidants.
Note: If you have arthritis and find it difficult to open cans, consider investing in an electric can opener – it's a fantastic kitchen tool!
Ingredients
Whole-wheat egg noodles (about 12 ounces)
2 tuna cans (5 ounces each), drained
2 cans (10 34-ounce) cream of mushroom soup (optional)
2 cups frozen vegetables, such as peas, broccoli, carrots, or a mix of these vegetables
12 cup whole milk
cheese (about 1 cup shredded cheddar)
8 crackers with butter, such as Ritz
Instructions
Preheat the oven to 350 degrees Fahrenheit and butter a 3-quart casserole dish or a 13-by-9-inch pan with cooking spray.
Using the package directions, cook the whole-wheat noodles until they are completely drained.
Combine the heated cooked noodles, tuna, soup, vegetables, milk, and cheese in a large mixing bowl. Season to taste with salt and pepper to taste (you can add some red pepper flakes for a kick). Pour the mixture into the pan you've prepared.
Crush the crackers into little bits and sprinkle them on top of the salad. Feel free to top with additional shredded cheese if desired.
Baking time is 20 minutes, or until the top is golden, bubbling, and starting to brown. Serve while still heated!
The following recipe was derived from The Spruce Eats.
Sweet Potatoes with a Southwest Stuffing
Despite the fact that sweet potatoes are a nutritional powerhouse, they may be stored in the pantry for up to a month if properly stored in the refrigerator. Because of the high quantities of vitamin A in their diet, they may also help to strengthen your immune system.
Ingredients
2 huge sweet potatoes, rinsed and dried 2 large sweet potatoes
1 tablespoon extra-virgin olive oil
12 ounce can black beans, washed and drained* 1 pound chopped tomato pepper mix, rinsed and drained*
1-cup cheddar or pepper jack cheese, shredded
Refried black beans can be used as a replacement for soft foods.
Instructions
Preheat the oven to 425 degrees Fahrenheit and prepare a baking sheet with parchment paper or nonstick aluminum foil to prevent sticking.
Potatoes should be cut in half lengthwise and brushed with olive oil and salt all over before serving.
Potatoes should be baked for 30 minutes (cut side down) or until they are cooked through.
Remove the potatoes from the oven and let them to cool slightly before mash them up with a fork.
Distribute the beans, tomato pepper mix, and cheese on top of the potatoes so that the toppings are uniformly distributed.
Return the dish to the oven for another 5 minutes, or until the cheese has melted.
Salad de tuna à la chickpea
Chickpeas, which are high in protein, are also a rich source of magnesium and potassium, both of which may help to lower blood pressure.
Chickpeas low in sodium, washed and drained 1 (15-ounce) can chickpeas rinsed and drained
1 can tuna (about 5 ounces), drained and flakes
1 tbsp Dijon mustard (optional)
3 tablespoons extra-virgin olive oil mayonnaise is a type of dressing that is made from mayonnaise (regular mayo works just fine but is higher in cholesterol)
1 cup halved cherry tomatoes (around 1 cup)
12 cup green or black olives, or 2 teaspoons capers (optional) (optional)
Salad greens such as spinach or torn salad greens
Instructions
In a large mixing basin, combine the chickpeas, tuna, mustard, mayonnaise, and cherry tomatoes until well combined. Season with salt and pepper to taste, and serve immediately. If you're using olives or capers, add them now.
For a quick meal, make a bed of spinach or greens on a dish and top with the salad mixture. Alternatively, you may make a tuna salad sandwich by sandwiching the salad between two slices of whole-grain bread.
Soup of the Day
This dish is a go-to since it is so adaptable and depends on nutrient-dense pantry items, making it a versatile option. Also known as soft food, it is beneficial for seniors who have difficulty chewing or other oral issues.
Ingredients
turkey, Italian sausage, or ground beef (about 1 pound)
1 small onion, peeled and chopped
low-sodium chicken or veggie broth (around a 32-ounce package)
1 can (about 15 ounces) cannellini or white beans
1 can (10 ounces) crushed or chopped tomatoes (optional)
1 cup frozen or canned spinach or collard greens (fresh spinach or collard greens can be used if you have them on hand)
1 tsp. Italian seasoning (optional)
Instructions
Cook the beef in a large soup pot over medium heat until it is browned. Break the pieces apart and toss until they are golden. Continue to simmer, stirring occasionally, for approximately 5 minutes, or until the onion is tender.
If a significant quantity of fat has accumulated at the bottom of your pan, remove the meat mixture from the pan and place it on a sheet of paper towels to drain. For ground turkey or lean beef, this step may not be necessary at all.
Add the other ingredients to the pot after returning the meat and onions to the saucepan. Bring to a simmer over low heat for approximately 30 minutes, or until the flavors have merged. Taste and season with salt and pepper to your liking.
If you want a heartier dish, add cooked spaghetti before serving. Serve with crusty whole-grain bread for a satisfying supper.
Tip: If you're cooking for someone who enjoys softer cuisine, a smart method for soups or stews is to combine half of the ingredients and then return them to the pot for a smoother consistency. This can be completed after Step 4 but before serving.
Note: If you are blending a portion of the soup, proceed with caution. The liquid will be hot, and blenders, if not handled with caution, can spray the liquid, posing a burn hazard to anyone around them. While mixing, keep one hand on the lid of the blender to decrease the likelihood of it falling off.
Salad de Quatuor Frutas (Four Bean Salad)
The reason why this simple dish is a cupboard staple is because it is so delicious! The dressing has a tart and sweet flavor, and the beans give protein and vitamin B. Instead of using ordinary vegetable oil, we used extra-virgin olive oil, which is a more heart-healthy fat.
Ingredients
1 can (15 ounces) wax beans (optional)
1 (15-ounce) can green beans, rinsed and drained
1 (15-ounce) can kidney beans, drained and washed 1 (15-ounce can kidney beans
1.15 quarts chickpeas, soaked overnight in water, drain and rinse
1 thinly sliced white or yellow onion (white or yellow)
white or apple cider vinegar (about a third of a cup)
12 cup sugar (white) or 14 cup honey (honey)
13 cup extra-virgin olive oil
Instructions
In a large mixing bowl or a Tupperware container, combine all of the ingredients. Taste and season with salt and pepper to your liking.
Refrigerate overnight, or at the very least for several hours, to let the flavors to blend. You may serve it as a side dish with grilled chicken or as a topping for a green salad.
Peppers Stuffed with Italian Seasoning
In addition to being low in calories and robust in flavor, bell peppers are also high in folate, fiber, and iron, making them an excellent source of nourishment for seniors. Aside from that, they provide an excellent basis for a variety of fillings and sauces. Instead of using tomato sauce and Italian spice, this adaptable and simple dish might be transformed into Mexican stuffed peppers using salsa and taco flavor instead.
Ingredients
4-6 bell peppers (depending on size) (red, green, yellow, and orange all work)
1 pound of Italian sausage or ground beef, depending on preference
1 cup cooked quinoa, wild rice, or other healthy grain of your choosing (this is a great way to use up leftovers!
1 jar (15 ounces) or can tomato sauce (optional).
1 cup frozen spinach (optional)
1 tbsp Italian seasoning (optional)
12 cup low-fat mozzarella cheese, shredded
Instructions
Preheat the oven to 350 degrees Fahrenheit and coat an 8-inch glass baking dish or casserole with cooking spray.
Peppers should have their tops cut off, their seeds scooped out, and their seeds rinsed.
Cook the beef or sausage for approximately 10 minutes, or until it is browned, in a medium skillet. Remove the pan from the heat and drain the meat before returning it to the pan.
In a large mixing bowl, combine the grains, 1 cup of the tomato sauce, the spinach, and the spices.
Place the peppers in the baking dish with their stems facing up. Fill them up with the meat, grain, and spinach mixture until they are completely filled.
Pour the leftover tomato sauce over the peppers and sprinkle with the shredded mozzarella cheese to finish. Aluminum foil should be securely wrapped around the baking dish.
Preheat the oven to 200°F and cover for 20 minutes. Cook uncovered for another 10 minutes, or until the cheese is melted and bubbling, after the first 20 minutes have passed.
Pasta with peas in a sauce that isn't quite cream
Simple dishes benefit from the addition of tasty ingredients such as bright green peas, a low-fat legume that is naturally packed in protein and fiber, and fresh lemon. This recipe also contains a generous amount of onion (which is high in antioxidants) and olive oil, which is a heart-healthy vegetable-based fat.
Ingredients
1 zucchini or summer squash, thinly sliced or sliced into rounds
1 small onion, peeled and chopped
2 tablespoons extra-virgin olive oil, with a little extra for serving
shells or penne are good choices for short pasta.
Frozen peas (one pound bag)
12 cup grated Parmesan cheese (optional)
to taste with lemon juice
If desired, garnish with fresh basil.
Instructions
A big pot of salted water should be brought to a boil on the stovetop.
While the water is heating, sauté the zucchini or squash, onion, and olive oil in a separate skillet over medium heat until soft.
After you've finished cooking your pasta according to package directions, add your frozen peas to the boiling water with 5 minutes left on the timer.
1 cup of the starchy pasta water should be removed from the saucepan and left aside. Drain the pasta and peas and return them to the saucepan, together with the onion, olive oil, and vegetables, to finish cooking.
While the mixture is still hot, add the Parmesan and whisk to combine. Begin to slowly incorporate the starchy water into the mixture. This is where all of the magic takes place! There will be no need for heavy cream since the Parmesan and pasta water will emulsify to form a creamy, restaurant-style sauce.
To finish, pour a small drizzle of olive oil over the top and sprinkle with lemon juice, salt, and pepper. If desired, garnish with basil.
