Active Living - Healthy Eating - Meal and Snack Ideas
The website for Canada's food guide provides the following cooking and meal tips and ideas for older adults. The Senior Chef cookbook is a great resource for older adults. It provides great recipes and tips for easy to make, economical, and tasty meals for older adults. The link can be found at the bottom of the page and in the links section of healthy eating.
- Have it hot! Make oatmeal with quick-cooking oats and a tablespoon each of wheat germ or wheat bran and dried raisins. Sprinkle with cinnamon and serve with milk and a small glass of 100% fruit juice.
- Have it cold! Have a whole grain, high-fibre cereal served with milk and orange sections or a piece of other fruit.
- Spice it up! Scramble some eggs in the microwave and roll them up in a whole wheat tortilla with shredded cheese, green peppers and hot sauce or salsa.
- Nice and easy! Mix canned peaches or frozen berries with low fat yogurt. Have with a slice of raisin bread.
- Use leftovers! Have some cantaloupe slices with dumplings or wontons with pork and chicken broth with noodles.
Lunch Recipes and Ideas
- Heat and eat! Microwave leftover pasta, stir-fry with rice, chili, stew or casseroles for a quick fix. Enjoy with a glass of milk or fortified soy beverage and a piece of fruit.
- Toss it! Take mixed salad greens and toss with fresh or grilled chopped vegetables, goat cheese and balsamic vinegar dressing. Serve with whole grain bread or put in a pita.
- Wrap it! Make up tuna, salmon or egg salad - wrap in a whole wheat tortilla with green onions, grated green peppers and lettuce. Have with a glass of fortified soy beverage or a container of yogurt.
Dinner Ideas and Recipes
- Presto pasta! Brown some onions and garlic in a large skillet. Add canned or bottled tomato-based pasta sauce and canned drained lentils or clams. Serve over pasta or couscous. A tossed green salad and glass of milk or fortified soy beverage completes the meal.
- Steamed fish dish! Place fish in a steamer over a pot of boiling water, add cut up broccoli, green beans or asparagus. Cover and cook for 5 to 6 minutes or until fish flakes easily with a fork. Serve with brown rice.
- Hot and spicy! Cook boneless chicken strips in a skillet until juices run clear and meat is browned. Add sliced carrots and red peppers and cook until soft. Add raisins and curry paste to taste and a bit of water and heat through. Serve with couscous or rice.
- Fast chili! Brown lean ground beef and drain off the fat. Add chopped onions and green peppers and sauté for several minutes. Stir in a large can of stewed tomatoes, one can of tomato soup, one large can of kidney beans and 15 mL (1 Tbsp) of chili powder. Serve with whole grain toast.