3 Nutritious Recipes


Eating healthy after 65 doesn’t have to be boring or time-consuming. We’ve curated a list of three nutritious recipes that are easy to prepare, colorful to look at, and delicious to eat. These dishes are designed to address the changing nutritional needs of older adults, while also offering a fun foodie experience for anyone of any age.

Rainbow Veggie Stir-Fry

nutritious recipe: rainbow stir-fry

Why It’s Nutritious: This dish is a nutrient powerhouse, providing a variety of vitamins and minerals from different colored vegetables. Fresh vegetables are always best, but frozen is a great substitute. You can also swap veggies you don’t like for another variety. To add some protein, you can toss in some black beans, lentils, or chicken.

Ingredients:

  • 1 cup sliced bell peppers (multiple colors)
  • 1/2 cup broccoli florets
  • 1/2 cup sliced carrots
  • 1/4 cup snap peas
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Optional: Sesame seeds for garnish

Instructions:

  1. Heat the olive oil in a pan over medium heat.
  2. Add the vegetables and stir to combine.
  3. Season with salt and pepper.
  4. Sauté for 5-7 minutes, or until vegetables are tender but still vibrant.
  5. Garnish with sesame seeds if using.
  6. Serve hot.

Berry Smoothie Bowl

nutritious recipes: mixed berry bowls

Why It’s Nutritious: Berries are rich in antioxidants, and Greek yogurt provides valuable protein and probiotics. We love this for a fresh and fun breakfast or a naturally sweet snack. Tip: This can be portioned, frozen, and thawed as needed for a quick meal.

Ingredients:

  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 banana
  • 1 cup Greek yogurt
  • Optional toppings: chia seeds, sliced almonds, or coconut flakes (get creative!)

Instructions:

  1. Blend the mixed berries, banana, and Greek yogurt until smooth.
  2. Pour into a bowl.
  3. Add your choice of toppings.
  4. Serve immediately, and enjoy!

Quinoa and Black Bean Salad

Why It’s Nutritious: Quinoa is a complete protein and rich in fiber, while black beans provide essential nutrients like iron and folate. This salad saves well and can be refrigerated and enjoyed for several days. Add salsa or chopped veggies of your choice to suit your taste. Toss in some grilled chicken or fish for added protein.

Ingredients:

  • 1 cup cooked quinoa
  • 1 cup canned black beans, rinsed and drained
  • 1 cup diced tomatoes
  • 1/2 cup chopped cilantro
  • 1/4 cup lime juice
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, mix the quinoa, black beans, and tomatoes.
  2. In a separate bowl, whisk together the lime juice, olive oil, salt, and pepper.
  3. Pour the dressing over the quinoa mixture and stir well.
  4. Add the chopped cilantro and mix until well incorporated.
  5. Serve immediately or refrigerate for later use.

Get Cooking!

You’ve read the recipes, now it’s time to take the adventure to your kitchen. Feel free to make these recipes your own, switch up the ingredients, and add your own flare. Share your delicious creations with family and friends, or even snap a photo and tag us on Facebook or Instagram — we’d love to see your masterpieces!

Still unsure about what your body’s specific needs? Don’t sweat it! Consult your primary care doctor and ask to see a nutritionist to ensure you’re meeting your specific nutritional needs. After all, the journey to vibrant health starts with you, one tasty bite at a time!


Disclaimer: The content on this site is meant for general informational purposes and should not be considered professional advice. While we strive for accuracy, we recommend consulting experts for specific guidance. We are not responsible for any decisions made based on this information.


Liz Craven
Liz Craven

Liz Craven, co-publisher of Sage Aging ElderCare Guide alongside her husband Wes, brings a blend of personal experience and heartfelt dedication to her work. Their path in eldercare started with a family story — caring for Wes' grandmother, Mabel, who faced Alzheimer's. This personal chapter not only highlighted the complexities of eldercare but also ignited their passion to support others in similar situations. Later, Liz and Wes filled the caregiver role three more times for their parents. Through the Sage Aging ElderCare Guide, Liz offers a mix of empathetic insight and practical advice, making eldercare more approachable and less daunting for families. Her commitment shines through in every piece of advice, aiming to ease the journey for others as they navigate the world of eldercare.

Articles: 79