Old age is a phase of life that requires special attention, especially in terms of diet. Proper nutrition can help maintain the health and well-being of seniors. Let’s explore ten healthy recipes that are not only nutritious but also easy to prepare, offering delicious meal options for the elderly.
As people age, nutritional needs become increasingly important — calcium for strong bones, omega-3 for brain health, and fiber for smooth digestion. A balanced diet is essential.
10 Healthy Recipes for Seniors
1. Chicken Congee
Ingredients:
- 1/2 kg rice, washed
- 1 stalk green onion, chopped
- 1 stalk celery, chopped
- 1 boiled egg, peeled and halved
- 1/4 kg boneless chicken
- 2 cups water
- 2 cups chicken broth
- Fried shallots, to taste
- Salt, to taste
- Chicken stock powder, to taste
- Soy sauce (sweet or salty), to taste
Instructions:
- Cook rice with water and chicken broth.
- Add salt and stock powder, cook until the rice becomes soft and porridge-like (about 30 minutes).
- Season chicken with salt, fry until cooked, then slice thinly.
- Serve the porridge in a bowl, add fried chicken, fried shallots, green onion, celery, and egg.
- Add soy sauce or chili sauce as desired.
2. Grilled Chicken
Ingredients:
- 1 whole free-range chicken, split into two
- Lime juice
- Salt
- 1 stalk lemongrass
- 3 bay leaves
- 3 kaffir lime leaves
- 1 piece galangal
- 2 packets instant coconut milk
- Water as needed
- 1/2 tsp pepper
- Mushroom seasoning, to taste
- 1/2 stalk palm sugar
- Cooking oil
Spice Paste:
- 8 red chili peppers
- 10 bird’s eye chilies
- 10 shallots
- 5 garlic cloves
- 4 candlenuts (toasted)
- 1 piece ginger
- 1 tsp shrimp paste
Instructions:
- Marinate chicken with salt and lime juice.
- Sauté spice paste with lemongrass, bay leaves, kaffir lime leaves, and galangal.
- Add coconut milk and water. Stir until boiling.
- Add chicken, salt, pepper, mushroom seasoning, and palm sugar. Cook until chicken is tender.
- Grill chicken on a grill pan.
3. Clear Fish Soup (Gurame)
Ingredients:
- 1 whole gourami
- 1 carrot
- 3 pieces tofu (optional)
Sliced Spices:
Shallots, garlic, red chilies, bird’s eye chilies, turmeric, ginger, galangal, lemongrass, bay leaves, kaffir lime leaves, spring onion, plus lime.
Instructions:
- Clean the fish and rub with lime juice. Rinse.
- Sauté shallots and garlic; add crushed spices, then 1/2 liter water.
- Add salt, pepper, mushroom seasoning, tofu, and carrots.
- Add fish and chilies; cook 6 minutes.
- Adjust seasoning; serve with sliced tomatoes and spring onion.
4. Chicken Soup
Ingredients:
Chicken, water, ginger, bay leaves, onion, lemongrass, chicken stock, optional seasoning, salt.
Toppings:
Celery, spring onion, lime, fried shallots, chili sauce.
Instructions:
Boil chicken with seasonings, add blended spices, simmer until tender, then serve with toppings.
5. Steamed Tilapia in Banana Leaves (Pepes Nila)
Ingredients:
Tilapia fillet, lime juice, salt, sugar, kaffir lime leaves, chilies, lemongrass, basil, tomatoes, belimbing wuluh, and banana leaves.
Instructions:
Season fish, mix with spices, wrap in banana leaves, steam 30 minutes, then grill lightly.
6. Clear Tofu Vegetable Soup
Ingredients:
Broccoli, sweet corn, soft tofu, celery, garlic, ginger, salt, pepper, sugar, nutmeg, chicken broth, spring onion, olive oil.
Instructions:
Sauté garlic and ginger, add broth, add vegetables and seasonings, then add tofu and spring onion before serving.
7. Fruit Salad
Fruits: pear, Fuji apple, strawberries, pineapple
Dressing: mayonnaise, condensed milk
Topping: grated cheddar cheese
Mix fruits, combine dressing, pour over fruits, chill before serving.
8. Vegetable Salad (Japanese Spinach Salad)
Ingredients:
Spinach, oyster sauce, sesame seeds, salt, pepper.
Boil spinach, toast sesame seeds, heat sauce mixture, and pour over spinach.
9. Grilled Shrimp with Tomato Sauce
Ingredients:
Shrimp, garlic, ginger, tomato sauce, chili sauce, soy sauce, salt, oyster sauce, oil, skewers.
Season shrimp, marinate 30 minutes, skewer, then grill while basting.
10. Green Mustard Soup with Tofu
Ingredients:
Tofu, green mustard, garlic, fried shallots, salt, seasoning, pepper, water.
Instructions:
Boil mustard greens, prepare broth with garlic and seasonings, add tofu, then combine with cooked greens and top with fried shallots.
Preparing healthy meals becomes easier by prepping ingredients ahead of time, using simple seasoning, and cooking in larger batches to store for later.
Aside from healthy eating, regular physical activity—like walking, light aerobics, or yoga—is also essential for seniors’ physical and mental well-being.
Providing healthy food for seniors is not only about nutrition but also about taste and ease. By incorporating these recipes into daily meals, we can help seniors achieve optimal health for a joyful and meaningful older age.
