At Concept Care, we believe that maintaining a healthy diet is essential for overall well-being, especially for our senior clients. To celebrate Healthy Eating Week, our home care team is excited to share two of our favorite healthy recipes: Veggie Stir-Fry with Tofu and Spinach and Feta Stuffed Chicken Breasts. These dishes are not only nutritious but also simple to prepare, making them perfect for caregivers and clients alike. Let’s dive into the recipes for healthy meals for seniors!
Healthy Meals for Seniors: Veggie Stir-Fry with Tofu
This vibrant Veggie Stir-Fry with Tofu is packed with colorful vegetables and plant-based protein, making it a fantastic option for a light yet satisfying meal. Here’s how you can make it:
Ingredients:
1 block firm tofu, drained and cubed, 2 tablespoons soy sauce, 1 tablespoon olive oil, 1 red bell pepper, sliced, 1 zucchini, sliced, 1 cup snap peas, 2 cloves garlic, minced, 1 tablespoon sesame seeds (optional), Cooked brown rice (for serving)
Marinate the Tofu
In a bowl, toss the tofu cubes with soy sauce. Allow it to marinate for at least 10 minutes. This helps the tofu absorb the flavours, making it more delicious.
Prepare the Vegetables
While the tofu is marinating, prepare your vegetables. Slice the red bell pepper and zucchini, and have the snap peas and minced garlic ready.
Cook the Garlic
Heat the olive oil in a large skillet over medium-high heat. Add the minced garlic and sauté for about 1 minute until fragrant. Be careful not to burn the garlic.
Stir-Fry the Vegetables
Add the red bell pepper, zucchini, and snap peas to the skillet. Stir-fry the vegetables for 5-7 minutes until they are tender-crisp. Stir-frying helps retain the vegetables’ nutrients and their vibrant colours.
Add the Tofu
Once the vegetables are tender-crisp, add the marinated tofu to the skillet. Cook for another 5 minutes until the tofu is heated through and slightly crispy.
Serve
Sprinkle the stir-fry with sesame seeds if desired. Serve the veggie stir-fry over a bed of cooked brown rice. Enjoy a nutritious and colorful meal that’s sure to delight your taste buds!
Spinach and Feta Stuffed Chicken Breasts
Our Spinach and Feta Stuffed Chicken Breasts are a flavourful and protein-rich dish that’s perfect for dinner. This recipe combines tender chicken with a delicious spinach and feta filling. Here’s how to prepare it:
Ingredients:
2 boneless, skinless chicken breasts, 1 cup fresh spinach (Health benefits of spinach), chopped, 1/4 cup feta cheese (Why feta cheese is good for you), crumbled, 1 tablespoon olive oil, Salt and pepper to taste
Preheat the Oven
Preheat your oven to 375°F (190°C). This ensures your oven is ready to bake the chicken to perfection.
Prepare the Chicken
Cut a pocket into each chicken breast by slicing horizontally, being careful not to cut all the way through. This pocket will hold the delicious spinach and feta filling.
Make the Filling
In a small bowl, mix together the chopped spinach and crumbled feta cheese. This combination is both nutritious and flavourful.
Stuff the Chicken
Carefully stuff each chicken breast with the spinach and feta mixture. Secure the openings with toothpicks if needed to keep the filling inside while cooking.
Sear the Chicken
Heat the olive oil in a skillet over medium-high heat. Sear the stuffed chicken breasts for 2-3 minutes on each side until golden brown. Searing helps to lock in the juices and adds a beautiful colour to the chicken.
Bake the Chicken
Transfer the seared chicken breasts to a baking dish. Bake in the preheated oven for 20-25 minutes until the chicken is cooked through. The internal temperature should reach 165°F (74°C).
Serve
Remove the toothpicks before serving. Enjoy the stuffed chicken breasts with a side of steamed vegetables or a fresh salad for a complete, healthy meal.
Promoting Healthy Eating for Seniors
At Concept Care, our mission is to provide holistic care that encompasses not only physical assistance but also nutritional guidance to ensure our clients live healthy and fulfilling lives. These recipes are just a glimpse of how we incorporate healthy eating into our care plans. We encourage care professionals and families to try these recipes and explore more ways to incorporate nutritious meals into their daily routines.
By prioritising healthy eating, we can help our clients maintain their health, energy, and overall quality of life. Stay tuned for more healthy meals for seniors and tips from our home care team as we continue to celebrate Healthy Eating Week!
