Top 5 Fast and Healthy Recipes for Seniors from Professional Chefs

Professional chefs are always coming up with new and exciting ways to make their dishes stand out from the rest of the crowd.

This article will share some quick and healthy recipes from some professional chefs that you can try in your kitchen. They’re perfect for seniors and caregivers, particularly as they are so easy to prepare.

These are the top 5 quick and healthy recipes that all chefs swear by, from vegan cuisine to sugar-free desserts!

1) Chicken Salad with Dried Cherries, Walnuts, Feta, and Chives

With a rich combination of flavors, you’ll enjoy every bite of this chicken salad made with walnuts, cherries, dried cranberries, and feta cheese. Serve on multigrain bread for a hearty meal-in-one lunch or pair with crackers for a tasty appetizer.

Ingredients:

• 3 cups chopped cooked chicken breast
• 1/2 cup chopped celery
• 1/4 cup sliced green onions
• 1/4 cup finely chopped walnuts
• 2 tablespoons crumbled feta cheese
• 2 tablespoons dried cherries, minced
• 3 tablespoons olive oil mayonnaise
• 3 teaspoons lemon juice
• Salt to taste.

Combine all ingredients in a medium bowl and stir until well blended. Cover and refrigerate until ready to serve. 

2) Roasted Asparagus with Lemon Vinaigrette

The first thing you need to know about cooking asparagus is that it’s not always easy. The vegetable can be notorious for developing a woody texture if left in water for too long after being cleaned. To avoid that, simply soak your asparagus in freshwater for five minutes or until all of the woody ends have broken off (these can then be trimmed with a paring knife).

Another thing to know about cooking asparagus is that it’s versatile.

If you can get your hands on a fresh lemon, why not add some zing to a healthy side dish by combining it with roasted asparagus? To do so, simply toss freshly cut stalks of asparagus in olive oil before roasting. (Pre-cut, pre-packaged bags of asparagus are also available at most grocery stores.)

Roast your asparagus at 400 degrees Fahrenheit for approximately 15 minutes. While they roast, prepare a simple dressing by combining lemon juice, salt, and pepper in a small bowl. After roasting, pour vinaigrette over cooked stalks of asparagus before serving.

To get your family food choices in a healthy direction, you can try using delivered ingredients that are always fresh.

3) Fish Tacos with Radish Slaw

Add a dash of Mexican flair to your next meal with fish tacos. The best part is that they are healthy and simple to make. You’ll need boneless, skinless wild-caught fish like cod or halibut, lime juice, tomatoes, bell peppers, radishes, and cilantro. Follow these easy steps:

• Combine 1⁄4 cup lime juice with one teaspoon of sea salt in a small bowl;
• Set aside for 10 minutes (it will get cloudy);
• Mix 1 pound cod or halibut fillets with two teaspoons of coconut oil;
• Coat evenly on both sides;
• Heat a large skillet over medium heat;
• Cook fish for about 4 minutes per side until cooked through;
• Combine 2 cups shredded red cabbage, 1⁄2 cup diced red onion, three thinly sliced radishes, and three tablespoons chopped fresh cilantro in a large bowl;
• Toss well to mix.

Season with freshly ground black pepper if desired. You can also top the fish with chopped tomato slices, sliced avocado wedges, lime wedges, and extra sprigs of fresh cilantro leaves. Garnish with a drizzle of reserved lime juice mixture.

4) Oatmeal with Blueberries, Pecans, Vanilla Yogurt, and a Balsamic Reduction

This oatmeal is quick, filling, healthy, and delicious. This recipe calls for rolled oats, which cook faster than steel-cut oats; frozen blueberries are a great time-saver (no need to defrost); vanilla yogurt adds richness without loads of fat.

The balsamic reduction brings a bit of sweet tang to balance out all that fruity sweetness. You can easily make a single serving, double the amounts for two people, or divide the oatmeal into four portions for more servings (and more leftovers).

A drizzle of honey or maple syrup might be nice on top—or not. If you want extra sweetness, add a banana or a scoop of protein powder.

Benefits of the Recipe

Oats have soluble fiber, which helps keep blood sugar levels steady so you won’t feel hungry soon after eating. They also contain beta-glucan, a type of fiber that helps lower cholesterol and may reduce your risk of heart disease.

Blueberries are rich in antioxidants called anthocyanins, which may help protect against cancer and other diseases by neutralizing free radicals before they damage cells.

Pecans contain monounsaturated fats, plant compounds called phytosterols, and other nutrients that help reduce LDL harmful cholesterol levels while increasing HDL good cholesterol levels. They also provide magnesium which helps relax blood vessels, along with potassium and vitamin E.

5) Eggs in Green Onion Garlic Butter Sauce

This recipe is great because it cooks eggs to your desired consistency while leaving you with a healthy dose of vegetables. Depending on how flavorful you want, you can play around with how much green onion and garlic to include. If you don’t want any garlic flavor, leave out about half of what’s called for.

To make a sauce: Melt butter in a pan, then add minced garlic and chopped green onions. Sauté until tender. Whisk in heavy cream, then keep stirring until the mixture is thick enough to coat the back of a spoon. Add salt and pepper at the end to taste.

And if you do eat dairy, use unsalted butter in recipes like these instead of low-fat margarine – you’ll get more taste without all of that extra salt anyway! Serve up with a slice of whole-wheat toast and an orange for breakfast. Or serve alongside white rice and steamed broccoli for dinner. Either way, you’re sure to enjoy a healthy meal that comes together quickly.

This dish does well over some white rice or on top of some toast for breakfast or brunch. And if you don’t eat dairy, you can easily substitute the butter for low-fat margarine, vegan butter, or cooking oil.

Conclusion

The last thing we want to do is overwhelm you with recipes. The best way to start cooking healthier meals at home is to have a few tasty but straightforward go-to dishes by knowing what to reach for when you’re feeling lazy or low on time.

Keep these quick and healthy recipes on hand and other alternatives that are easy for anyone in your household (even kids) to make – and before long, everyone will be eating healthier! Happy cooking!