Quick and Easy Meal Ideas

What’s For Lunch (Or Dinner)?

Older adults may need more nutrient rich calories, protein, calcium, and vitamins. But sometimes it can be difficult for elders to eat well, due to different factors like: changing taste buds, medication side effects, or a lack of interest in cooking for just one or two people. A fun and effective approach to counteract these factors is to find recipes with few ingredients that are easy to prepare, packed with nutrients and delicious!

Here are three recipes that are nutritious and easy to prepare.

Quick Black Bean Chili

Yield: 2 servings

Ingredients:

  • 1 medium onion, chopped
  • 2 cloves garlic, minced or pressed
  • 1 red pepper, coarsely chopped
  • 2 cups or 1 15 oz can (BPA-free) black beans
  • 1 15-oz can diced or crushed tomatoes
  • 1 TBS chili powder
  • 1/2 cup cilantro

Preparation:

  1. Chop onions and mince or press garlic and let sit for at least 5 minutes to enhance their health-promoting properties.
  2. Place all ingredients—except cilantro—in a pot, cover, and let simmer for about 20 minutes. Add the cilantro and serve!

 

 

Salmon or tuna fish wrap

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Yield: 2 servings

Ingredients:

  • 1 can of Alaskan boneless skinless salmon or tuna fish
  • 2 whole grain wraps or soft whole wheat flour tortillas
  • 1 chopped avocado
  • 1 tomato
  • 1 hand full of greens
  • 1 (8oz) plain yogurt

Preparation: 

  1. Mix all ingredients together.
  2. Wrap tightly, cut each wrap in half and serve.

Southwest chicken salad

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Yield: 2 Servings

Ingredients:

  • 1 boneless, skinless chicken breast
  • Olive oil
  • Black bean and corn salsa

Preparation:

  1.  Saute chicken breast on a medium heat in a skillet with extra virgin olive oil.
  2. Add salsa.
  3. Shred chicken and reserve in the refrigerator,  to use for wraps, salads or soup.

 

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