Five Healthy and Delicious Meals That Seniors Can Cook at Home

Photograph courtesy of Episcopal Retirement Services

Many restaurants are beginning to open again after being closed because of the COVID-19 pandemic. However, just because they’re reopening doesn’t mean it’s necessarily safe for everyone—especially seniors—to go out to eat. While takeout or delivery is also an option, it’s not the same as getting and eating food immediately after it’s been prepared.

Cooking at home can sometimes get monotonous, especially when we find our handful of favorite recipes and make them over and over. That’s why the friendly staff at Deupree House at Episcopal Retirement Services want to share some of their favorite healthy, delicious meals that you can make at home to add some variety to your weekly meal plan. These recipes are sure to spice up your menu.

5 New Recipes to Try at Home: 

1. Roasted Root Veggies

These are a great side dish, and because they’re high in fiber and antioxidants, they’re a great addition to just about any meal! This is more of a guideline than an actual recipe, as you can use any root vegetables you like or have on hand.

• Chop red onion, a sweet potato, carrots, a beet, and small new potatoes into even, bite-sized pieces.
• Toss the vegetables in olive oil and any seasonings you like, a blend of dried Italian herbs would work nicely.
• Pour them onto a foil-lined baking sheet and bake at 400 degrees Fahrenheit for 30-40 minutes, or until soft. Flip or stir the vegetables once or twice during the baking time.

2. Southwestern Omelette

This delicious egg dish is perfect for breakfast, but you could have it any time of day. Feel free to adjust the spice level to your preference.

• Beat two eggs and add a little half-and-half or milk.
• Heat a skillet and add a little bit of oil.
• Pour in the egg mixture and wait for it to begin to set slightly.
• Then, add pepper jack cheese (or your favorite cheese) and salsa.
• Once the eggs are firm, fold the omelet in half and serve with sliced avocado.

If you’d like to add fresh veggies, simply chop onions, peppers, mushrooms, or anything you’d like and sauté them first. Remove them from a pan, and continue the recipe by adding the eggs. Then add the vegetables when you add the cheese.

3. Salmon Sheet-Pan Dinner

Whether you’re cooking for one or for a few guests, this is a great recipe to adapt and satisfy taste buds. Use your favorite seasoning and add your preferred vegetables for a custom dinner.

• Slice squash, onions, cherry tomatoes, mushrooms, and bell peppers and toss them in olive oil and your favorite seasoning (a Cajun or smokehouse blend would be delicious here).
• Place your salmon fillets skin-side-down on a foil-lined baking sheet and pour the vegetables around it.
• Sprinkle more seasoning on the salmon and bake at 450 degrees Fahrenheit for 12-15 minutes or until the salmon is flaky and opaque pink.

Note: If you have a larger piece of salmon, you can either slice it into individual servings before cooking or bake the salmon for a little longer.

4. Quinoa Salad

You can enjoy this as a side dish with a piece of chicken, or serve a whole bowl for a complete meal. Quinoa is an excellent source of protein for plant-based diets.

• Cook quinoa according to package directions (use chicken or vegetable broth instead of water for added flavor).
• Sauté your favorite stir-fry vegetables, like onions, peppers, and mushrooms.
• Combine the vegetables, quinoa and pine nuts, pecans or walnuts, and toss with an Italian salad dressing.
• Serve immediately or chill and eat the next day.

5. Chickpea Tuna Salad

Serve this tuna salad on top of lettuce, on bread, or with crackers, and enjoy a delicious, simple meal.

• Combine one can of drained and rinsed chickpeas, one can of drained tuna, 1 tablespoon of Dijon mustard, 3 tablespoons of mayonnaise, 1 tablespoon of pickle relish, and one cup of halved cherry tomatoes.
• You could also add chopped celery, sliced olives, chopped onions, or other vegetables you enjoy.

Nutrition is an essential part of senior health, especially for those who are living independently. Even if you can’t go out to eat, make sure you’re eating a variety of foods. Choose fruits and vegetables that are different colors, and make sure you vary your protein sources. Add these five recipes to your rotation and see how you like them! And if you have any questions about our Cincinnati independent living community, please call or fill out an information request form!