The body of an older adult requires fewer calories and is less efficient at absorbing key nutrients, making it vital for seniors to consume healthy, nutrition-packed foods with a focus on high-quality calories. Home Care Assistance, a trusted provider of Tampa Bay senior care shares a tasty summer dish that is nutrient dense and simple to prepare – great for busy caregivers. It requires just a handful of ingredients and little prep time.
- 1 cup dry quinoa (yields about 3 cups cooked)
- 2 cups fresh blueberries
- 1 medium cucumber diced
- 1 small to medium red onion minced
- 1 tablespoon dried mint or several fresh leaves minced
- ¼ cup slivered almonds
- 3 tablespoons lemon juice
- 2 tablespoons olive oil
- 1 tablespoon blueberry or pomegranate infused wine vinegar
- 1 tablespoon honey
- ¼ tsp. black pepper
Put quinoa in a 1 ½ quart saucepan with 2 cups water (or low-sodium chicken or vegetable broth). Bring to a boil, reduce to simmer and cover, cook until all liquid is absorbed, about 15-18 minutes. Set aside. To simplify and speed prep, purchase pre-rinsed quinoa. Check package for instructions. Combine quinoa and above ingredients in a large bowl and toss in homemade dressing. Serve chilled or at room temperature. Keeps well in the refrigerator.
Benefits for Older Adults
This dish is an excellent sources of magnesium, potassium, folate, phosphorous and iron; key nutrients essential to senior health. Quinoa is a “super” whole grain. It’s easily digestible, flavorful, gluten-free, and a great source of protein and fiber. It is an excellent substitute for less nutritious rice and pasta. Blueberries are high in vitamin C which boosts the immune system and helps prevent glaucoma and gum disease. The antioxidants in blueberries also fight cancer-causing free radicals and the flavonoids help reduce the risk of heart disease.
Have other questions about senior nutrition? Learn more about Home Care Assistance’s Balanced Care Method or call 727-330-7862 and see how our trained caregivers can promote a healthy diet, daily exercise, safety and more for a senior parent or loved one. We offer complimentary, no-obligation consultations so don’t hesitate to reach out to us today.