8 Min Read
Fresh Summer Recipes for Seniors
Cooking is a great activity for seniors to do with loved ones and a fun way to ensure they get a nutritious meal that ticks all the boxes. Summer is the perfect time to embrace all the fresh produce that farmers markets and other local producers have to offer. When you’re not enjoying freshly made meals from our executive chef, try adding these heart-healthy, nutritious recipes to your routine.
- Salmon: High in antioxidants, protein, omega-3 fatty acids, vitamins, and minerals, salmon is a superfood that’s great for seniors’ brain function, joint health, and overall well-being. This salmon sandwich recipe is a quick and easy meal that’s ready in less than 30 minutes, combining fresh salmon fillets, lettuce, tomatoes, and your choice of bread.
- Avocado tuna salad: Avocados help lower cholesterol and are a great source of potassium. Like salmon, tuna is high in omega-3 fatty acids, which benefit heart health and the immune system. This easy avocado tuna salad can be eaten in a wrap, on sandwich bread, or with crackers. This is a great lunch option that can be ready in less than 10 minutes.
- Spinach: Spinach is rich in many vitamins and nutrients that help improve eye and brain health and lower blood pressure. This apple spinach salad combines fresh apples and red onion with walnuts, dried cranberries, goat cheese, and an apple cider vinaigrette.
- Quinoa: Quinoa is a good source of fiber, iron, and calcium, and is high in protein and low in fat and calories. It contains all the essential building blocks for cell replacement and muscle building. Follow this easy quinoa salad recipe for a light and refreshing meal including quinoa, spinach, tomatoes, cucumber, avocado, and green onion.
- Fruit: Eating five or more portions of fruits (and vegetables) each day can help prevent heart disease and improve the immune system, heart and skin health, blood glucose levels, and more. This rainbow fruit salad includes blueberries, red grapes, bananas, kiwis, and more, all tossed in a honey lime dressing.
- Salmorejo: This Spanish chilled soup is perfect for a warm summer day. The recipe includes tomatoes, which are a good source of vitamin C, and green peppers, which contain lutein, a compound that promotes eye health. You’ll finish the soup with one boiled egg and some ham, two great sources of protein.
- Minestrone: This summer vegetable minestrone is filled with fresh vegetables including celery, leeks, asparagus, and peas. It’s an easy and delicious way to incorporate more fiber and vitamin C into your diet.
- Greek yogurt: Greek yogurt is high in protein and calcium, which helps prevent osteoporosis and preserve muscle mass. This no-cook, chilled Greek yogurt soup combines yogurt, cucumbers, and fresh dill for a cool and refreshing meal that can be ready in about 10 minutes.
- Eggplant: This vegetable has antioxidants like vitamins A and C, which help protect your cells against damage. It also contains phytonutrients—a memory booster—and fiber. Try grilled eggplant with garlicky yogurt sauce for a flavorful side.
- Root vegetables: This includes sweet potatoes, beets, parsnips, and carrots. These vegetables are high in fiber and antioxidants and can stabilize blood sugar as a successful part of a diabetic diet. This recipe is a healthy, delicious, and filling side dish to pair with any of your favorite proteins.
- Sweet potatoes: Sweet potatoes are a staple that contain many nutrients, vitamins, and minerals, including vitamin A, which can help improve your immune system. If you’re looking for a comforting side, try these roasted sweet potatoes that replace butter and brown sugar with extra virgin olive oil, honey, and cinnamon.
As always, consult your doctor before starting a new diet.