Who says healthy food has to be bland? You don’t need to sacrifice flavor to get a delicious dish. This round-up of recipes represents cuisines from around the world and they’re all appealing ethnic meals for seniors. These dishes are rich in nutrients and adaptable to the special dietary needs of older adults.
They’re also a little different than meals you might regularly cook at home. This makes them ideal for adding variety to your family’s diets.
Plus, the ability to taste can decrease with age, making previously enjoyable foods seem bland. Ethnic foods are an easy solution for this problem, as they often have vibrant flavors.
You can use the table of contents below to jump to a specific recipe, or simply scroll down to read the list. If you’re looking for more dinner ideas, you can also check out our lists of soft foods and power bowl meals.
Special thanks to Vanessa Aldaz, MPH, RD, CDE, from San Diego, CA… for her review and consultation and dietary insights…
Ethnic Meals for Seniors
- Bajra Khichdi with Green Moong Daal
- Ezo Gelin Corba; Turkish Spicy Red Lentil and Bulgur Soup
- Espinacas con Garbanzos (Spinach and Chickpeas)
- Fasulye Piyazi – Turkish Bean Salad with Vegetables
- Halibut with Tuscan Beans and Endive
- Chicken and Bulgar Salad with Peaches
- Spinach and Tortellini Soup
- Middle Eastern-Style Chicken, Veggies and Rice
- Miso Soup
- Quick Shrimp Fried Rice
- Classic Salsa
- Creamy Avocado Dip
- Thai Shrimp-Coconut Soup with Mango Cucumber Salad
- Vegan Butternut Squash Soup
Bajra Khichdi with Green Moong Daal
- Origins of recipe: Indian
- What does this recipe have to offer?
- Soft food
- Helps build muscle tissue
- The Bajra and Moong combo adds to the taste
The recipe is a completely vegetarian meal that is rich in protein. It’s a combination of cereals and pulses and can be part of a power packed diet filled with nutrients. Yet, the meal is also light and easily digestible. The author also recommends use of yogurt as an ingredient which will improve the taste and further boost its protein supplement.
The meal is also comforting, which is another advantage, especially in the winter months.
Another advantage is the use of turmeric. The active compound in turmeric in curcumin and this is a powerful antioxidant. Curcumin has also been linked to anti-inflammatory functions. These effects may help to improve your health.
A word of warning – this recipe is more complex than most of the others on this list. It may be difficult for beginners who do not have much experience with Indian cooking. However, the end result is worth the effort.
Ezo Gelin Corba; Turkish Spicy Red Lentil and Bulgur Soup
- Origins of recipe: Turkish
- What does this recipe have to offer?
- Wholesome source of nutrients with delicious spices
- The meal is completely vegetarian
- Easy to prepare as a quick meal for older adults
- Can also be consumed with bread as a satisfying meal
With certain variations on the traditional recipe, such as using red pepper paste (don’t worry, this ingredient is optional), the recipe is a tasty meal that will be loved by people of all ages while being enriched with nutrition at the same time. The soup is also hearty and comforting.
Plus, it can be prepared ahead of time and frozen for an easy meal later on.
Espinacas con Garbanzos (Spinach and Chickpeas)
- Origins of recipe: Spanish
- What does this recipe have to offer?
- A simple recipe using easily available ingredients, yet a meal which provides a fulfilling and enriching experience.
- Spinach is dominant in the Spanish food culture and inclusion of chickpeas with almonds and proper seasoning.
- The cooked food is soft and can be consumed after mashing chickpeas garnished with bread.
This is a quickly prepared stew with a simple recipe, yet also has an exquisite taste. It’s easy to see why this meal is often considered a Spanish culinary masterpiece. The recipe involves appropriate spices and is required to be seasoned with extra-virgin olive oil and vinegar to keep its culinary aroma.
Fasulye Piyazi – Turkish Bean Salad with Vegetables
- Origins of recipe: Turkish
- What does this recipe have to offer?
- A wholesome salad which may be consumed as lunch
- The complete recipe comprehensively involves usage of a number of ingredients including beans, olives, egg, and vegetables, offering multiple sources of nourishment in a single dish.
- In particular, the meal is high in fiber and plant-based protein from the beans. Eggs are also a great source of protein. There are also fat-soluble vitamins like A, D, and E present, along with selenium.
This salad can be served with meatballs, grilled chicken, fish, or eaten as-is. Regardless, the dish contains plenty of nutrients. The nutritional profile is more powerful than with many other meals, as there are many types of ingredients present, such as legumes, eggs, and vegetables.
Spices are used as part of the recipe too. This ensures that the dish tastes fantastic and will be enjoyed by all.
Easy Tomato Gazpacho
- Origins of recipe: Spanish
- What does this recipe have to offer?
- Healthy serving of fats, carbs, fiber, magnesium, vitamin C, and other nutrients
- Gluten-free thickened soup completely based on vegetarian ingredients
This recipe contains simple ingredients, but the cooking technique makes all the difference to the final taste. The final meal is flavorsome and healthy and may be consumed easily by people with no teeth or others who cannot easily chew.
Spinach and Tortellini Soup
- Origins of recipe: Italian
- What does this recipe have to offer?
- A wholesome traditional Italian soup, quick to make and perfect for people of all ages.
- Can be consumed during times of stomach sickness as a light yet fulfilling meal.
- Supplies a satisfactory dose of essential nutrients and fats necessary for healthy living.
The recipe is a basic combination of ingredients with an Italian touch of seasoning. This simplicity may be exactly what you need if you’re preparing food for a picky eater.
Middle Eastern-Style Chicken, Veggies and Rice
- Origins of recipe: Middle Eastern
- What does this recipe have to offer?
- Can be prepared in less than 30 minutes, while offers a delicious blend of sizzling spices and flavours.
- The ingredients are readily obtained without much preparation to be cooked.
The use of brown rice in the recipe rather than more-processed white rice is one of the reasons this dish is beneficial for the elderly. The spices along with specific nuts bring up a perfect flavor enjoyed by all.
Miso Soup
- Origins of recipe: Japanese
- What does this recipe have to offer?
- Miso soup is based on the use of dashi stock which is known to have anti-aging characteristics.
- Because this is a soup, it can easily be consumed by people who struggle eating solid food.
- Easily digestible.
This Japanese meal has been in place for centuries and has been preserved until today, though with variations as per regions and tastes. The meal is good for the elderly since the major ingredient is dashi, made of fish amongst other ingredients.
Quick Shrimp Fried Rice
- Origins of recipe: Japanese
- What does this recipe have to offer?
- Appropriate for diabetics
- The reliance on seafood, vegetables, eggs, and spices makes this dish rich in nutrients, including fiber and omega-3 fatty acids.
The dish makes intelligent use of vegetables, meat and fungus (mushrooms) to render a wholesome and healthy meal that contains most of the elements required for healthy living. It is also a fast meal to prepare, making it perfect for busy evenings.
Classic Salsa
- Origins of recipe: Mexican
- What does this recipe have to offer?
- Basic nutrition while providing sizzle to your taste buds
- Good recipe to be consumed as a healthy and appetizing snack at the same time.
- No cholesterol, with enough supply of vitamin C
There’s nothing unusual about salsa, but this recipe is an easy one to try for yourself. The authors also provide plenty of details about important areas, like whether you use fresh tomatoes or canned ones, and whether you roast the ingredients before making the salsa.
Creamy Avocado Dip (Guacamole)
- Origins of recipe: Mexican
- What does this recipe have to offer?
- Essential acids, fiber, and potassium from avocados.
- Immense protein content due to the yogurt and healthy monounsaturated fats from the avocados.
This dip can be used with breads to make up for a complete meal. The author also advises the use of yogurt to make the dip creamier, further adding to the proteins supplied. Avocados are also known as a source of healthy fats and beneficial compounds, which is another reason for eating avocados regularly.
You can add onions, fresh herbs, or tomatoes to this dip to increase the nutrient content. The dip is fantastic when paired with sliced cucumbers, carrots, whole grain crackers, or toast.
Thai Shrimp-Coconut Soup with Mango Cucumber Salad
- Origins of recipe: Thai
- What does this recipe have to offer?
- Rich in proteins and carbohydrates
- Soft food
- Fruit based supplement along with a proper meat-course meal.
This dish is easy and can be quickly prepared. There are no hard-to-chew ingredients making it an ideal delicious meal for older adults with chewing problems.
The soup is also suitable for many diets, as it is dairy free, nut free, soy free, gluten free, and low in calories.
Vegan Butternut Squash Soup
- Origins of recipe: Thai
- What does this recipe have to offer?
- Curry-based flavorsome and healthy meal.
- Completely vegan
This meal is majorly based on curry paste, which adds to the traditional squash soup taste. Appropriate usage of Thai spices for garnishing makes the dish stand out. As a soup, the dish is enjoyable even for people who cannot easily chew.
How to Make Ethnic Meals for Seniors at Home
The simplest way to make ethnic foods is to follow a recipe (or a cooking video), like the ones that we’ve highlighted above. Of course, you don’t need to follow the recipe exactly to get a good meal. You can easily make variations to create a meal that tastes amazing and uses ingredients that you enjoy.
Making changes like this is especially important when cooking for seniors, as there may be multiple dietary needs to consider. For example, you might need to use low fat milk or a plant milk rather than cream in some recipes, to keep the calorie content down.
Regardless of the recipe, using plenty of herbs and spices is often a key technique. Doing so helps to add flavor and extra plant-based compounds.
Ethnic foods often have more vibrant flavors than the foods that we’re familiar with on a daily basis. The heavy reliance on spices is one reason for the amount of flavor that is present. So, don’t be afraid to experiment.
Finally, for some people, the sense of taste decreases with age. Herbs and spices are an easy way to make sure that seniors still enjoy their food and prevent meals from tasting bland (without relying on salt).
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