Falcons Landing offers a diverse selection of fine cuisine to residents through our various dining destinations, but you may also like to prepare meals yourself sometimes. When you're cooking on your own, incorporating a variety of nutritious ingredients supplies you with vitamins, minerals and other nutrients your body needs to maintain your health. Older adults often need fewer calories, but they also need specific nutrients, including lean proteins, calcium, fiber, potassium and vitamin D. Proper nutrition, along with safe physical activities, helps your body function properly, maintains muscle mass and reduces your risk of some chronic diseases as you age. The following healthy recipes are perfect for spring meals.
Cucumber salads are trending online and for good reason. There are many versions of the salad, but each is packed with vegetables, which offer lots of nutrients. Cucumbers are mostly water (96%), which makes this a hydrating option. They also contain antioxidants, vitamin C, vitamin K, magnesium and several other nutrients. You can enjoy a cucumber salad on its own as a snack or as a side dish with your meal. Another option is to add cooked chicken or other proteins into the mix to make it a full meal.
The basic recipe starts with thinly sliced cucumbers and some type of sauce or dressing. For every cup of cucumbers, you'll want about 1 to 2 tablespoons of dressing. You can adjust the dressing amount based on your preferences. Many versions also include additional vegetables such as tomatoes, onions and fresh herbs.
Classic dressing options are vinegar-based, using either white distilled vinegar or red wine vinegar. You can make a homemade vinaigrette or use a premade dressing. Creamy dressings made with sour cream or plain Greek yogurt are also popular.
To add flavor, incorporate fresh or dried herbs, such as basil, dill or rosemary. Salt and pepper also enhance the flavor of the vegetables. You can get creative with your favorite seasonings by adding red pepper flakes or cayenne pepper for a kick, or spice it up with cajun seasoning. For an Asian cucumber salad, combine rice vinegar, soy sauce, sesame oil, ginger and chili garlic sauce to the mix.
A cucumber salad is easy to mix up at the beginning of the week and store in your refrigerator. The flavors combine as the salad sits, which intensifies the taste.
Salmon is a healthy choice for seniors because of its omega-3 fatty acids. These nutrients are powerhouses for heart and brain health for many reasons, including anti-inflammatory properties. Eating foods rich in omega-3s could lower your risk of heart disease, support healthy cholesterol levels and maintain your cognitive functioning as you get older.
Spring is the perfect time to dust off your grill and cook salmon. Grilling lets the excess fat drip off the food to keep it healthier overall. Season the salmon with your favorite low-sodium seasonings, or marinate the fish before grilling. You can also grill veggies, such as onions and peppers, on skewers to accompany the salmon, or grill asparagus directly on the grate.
A classic dish, stuffed peppers traditionally feature fillings containing ground beef, tomato sauce, rice and other ingredients. Whether you choose red, yellow or green, the peppers give this recipe a nutrient-dense base. Peppers are high in fiber, which regulates blood sugar levels and supports digestion. They also supply vitamin A, vitamin C and potassium.
The fillings are flexible, so you can adjust the recipe according to your dietary needs and preferences. For example, you can use ground turkey or ground chicken instead of ground beef to lower the fat content. White rice is the classic option, but you can try brown rice or a different type of grain, such as quinoa. You can also add extra vegetables, such as onions, zucchini, asparagus or other favorites. Low-fat cheese adds flavor while keeping the fat and calorie content lower.
Eggs are the main ingredient in quiche, making it a protein-packed option that helps support your muscles. Maintaining muscle is particularly important as you age because muscle mass tends to decrease. You also get minerals, including selenium, and a range of vitamins from eggs.
Quiche is a flexible option because there are so many variations. A basic quiche recipe uses:
Whisk the eggs with the milk, add your mix-ins, season the mixture to your taste and pour it into an unbaked pie crust. Bake it at 375 degrees Fahrenheit for 35 to 40 minutes or until the eggs are set in the center.
To make your quiche more nutritious, load it with fresh vegetables. You can use any vegetables, but some popular options are:
You can also make a crustless version if you want to reduce the calories or make it gluten-free. The same basic recipe works, but you'll want to spray the pie pan before pouring the ingredients into it.
With more fresh veggies in season, spring is an ideal time to make homemade salsa. Like many of the other recipes, salsa is a highly customizable option. Antioxidant-rich tomatoes make up the base of most salsa recipes. The antioxidants support heart health and could help lower your risk of certain cancers. The fiber in tomatoes supports your digestion.
For a basic summer salsa, chop or puree tomatoes, and add chopped onions and peppers. A splash of lemon or lime juice adds a bright, fresh flavor to your salsa. You can also add salt, pepper, cilantro and other seasonings based on your taste preferences.
Including corn and black beans in your salsa increases the nutrients it provides and adds more substance. Black beans offer a source of protein while adding fiber, magnesium and iron. You can use the corn and black bean salsa with chips or eat it as a salad when you want a snack or side dish. Chop up chicken or steak to add to the mix for a heartier meal.
At Falcons Landing, residents’ nutritional needs are very important to us and a balanced diet is pivotal to overall health and well-being. Contact us for a tour of our dining venues and the many other amenities that support your wellness.
-min.png)
-min.png)
-min.png)
.png){kind=icon}
.png){kind=icon}
