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Fresh, Easy & Inexpensive Cooking for Senior Citizens

Posted by ComForCare on June 7, 2013 at 12:30 PM

Valerie_SvenningsenCooking healthy, nutritious meals for seniors can be challenging, especially as the number of health problems increase and physical capabilities decrease. Finding the time and energy to prepare a large meal after caring for a loved one all day can also be draining. But there are options out there for easy, inexpensive meal options.

Our very own Valerie Svenningsen, a franchise owner with offices in Mokena and Buffalo Grove, Ill., offers some tips on making a great meal using simple ingredients and a rice cooker.

See her video presentation on eHow.com here.

Below, you can find a few more healthy meal options, thanks to Yahoo!

Breakfast

Puffed Wheat Parfait

This beautiful, layered breakfast contains vitamins from the fruit, protein and calcium from the yogurt, and fiber from the whole grain cereal. Soft puffed wheat is easy to chew, but substitute granola or other whole grain cereals to suit your tastes.

¼ to ½ cup strawberries
¼ to ½ cup blueberries
½ to 1 cup Greek yogurt
1 cup puffed wheat (substitute your cereal of choice)
Sugar (or sweetener) to taste

Thin slice the strawberries and sweeten them with sugar or a sugar substitute. Sweeten the yogurt. In a clear plastic or glass drinking vessel, add the strawberries to the bottom, followed by an inch of yogurt. Add about one inch of puffed wheat, followed by one half inch of yogurt. Top the parfait with blueberries, a dollop of yogurt in the center and sprinkle with the remaining puffed wheat. Serve immediately.


Lunch

Chef Salad Sandwich

This tasty, convenient sandwich contains vegetables, protein and a starch for a healthy, balanced midday meal that gives you energy.

1 boiled egg
4 thin slices of ham (substitute turkey ham)
1 thick slice of Swiss cheese
Salad greens of choice (iceberg, romaine or other lettuce)
1 slice tomato
Dressing of choice
Whole wheat bun

Slice the boiled egg. Cut the ham and cheese into 1/4-inch strips. Tear the lettuce into bite-size pieces. Add the ham, cheese and lettuce to a bowl and mix in the dressing. Gouge out the bottom and top of a whole wheat roll leaving about ¼ to ½ inch of bread. Place the salad mix in the bun. Top with tomato and egg slices. Sprinkle salt and pepper to taste.

Dinner

Baked Potato au Gratin

This dinner menu item contains minerals and fiber from the potato, and protein and calcium from yogurt and cheese

1 baking potato
2 tbsp low-fat cheddar cheese
1 tsp Greek yogurt or sour cream
A little milk
Salt and pepper to taste

Bake the potato until soft. Carefully scoop out the center with a melon baller to leave the potato skin in tact. Mash the potato filling and mix in the cheese, yogurt and milk, if needed, and add salt and pepper to taste. Blend the potato filling until smooth and add it back into the baked potato shell. Place the potato under the broiler for 30 seconds to one minute or until golden brown. Let cool before serving.

Topics: Aging

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