Ingredients

• 2 slices wholegrain bread
• Handful of grated cheese
• Pinch of dried Italian herbs
• Extra virgin olive oil
• 1 x 400g can pumpkin soup
• Sour cream

Method

1. Preheat sandwich press.
2. Meanwhile, prepare sandwich by sprinkling cheese and herbs on one piece of bread. Top with second slice of bread. Drizzle the top of the sandwich with oil, then add to sandwich press.
3. Cook sandwich in sandwich press for 5 minutes, or until the bread is toasted.
4. Meanwhile, heat soup according to packet instructions. Top with a dollop of sour cream and a drizzle of oil, and serve with the toasted sandwich.

Tips

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Nutrition Per Serving

Ingredients

• 1 cup full cream milk
• 1 tbs skim milk powder
• 1 banana
• ½ cup rolled oats
• ½ cup frozen mixed berries
• 30g almonds
• 1 tbs chia seeds
• Squeeze of honey

Method

1. Combine all ingredients in a blender and blitz until smooth. Serve immediately.

Tips

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Nutrition Per Serving

Ingredients

• 2 eggs
• 2 slices wholegrain bread
• ½ avocado, mashed
• 30g goat’s cheese
• Chilli flakes, to serve (optional)

Note: You could replace goat’s cheese with fetta or grated cheddar cheese.

Method

1. Add eggs to a small pot and cover with water. Bring to the boil and cook for 4 minutes for so!-boiled. (Cook for 7 minutes for hard-boiled). Carefully discard boiling  water and place eggs into a bowl of iced water.
2. Meanwhile, toast the bread and top with avocado.
3. Once the eggs have cooled slightly, peel away the shell and place on avocado toast.
4. Crumble over goat’s cheese and sprinkle with chilli flakes, if using. Serve immediately.

Tips

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Nutrition Per Serving

Ingredients

• Extra virgin olive oil spray
• 2 cups almond meal
• 2 tsp cinnamon
• 1 tsp baking powder
• ½ cup full-fat Greek yoghurt
• ½ cup peanut butter
• ½ cup honey
• ¼ cup light extra virgin olive oil
• 1 egg
• 1 cup frozen blueberries
• 12 tsp mixed seeds

Method

1. Preheat oven to 180˚ C. Line a 12-cup muffin tin with muffin liners and spray with extra virgin olive oil.
2. In a mixing bowl, combine almond meal, cinnamon and baking powder.
3. In a separate mixing bowl, combine yoghurt, peanut butter, honey, oil and egg.
4. Fold the wet ingredients into the dry ingredients, then fold through blueberries.
5. Distribute muffin mixture evenly over the 12 muffin cases. Sprinkle 1 tsp seeds on top of each muffin. Bake for 30 minutes.
6. Remove muffins from oven and set aside to cool slightly. Transfer onto a wire rack to cool completely before enjoying.

Tips

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Mauris convallis pharetra odio. Nunc ligula mi, imperdiet vitae fermentum sit amet, mollis nec quam. Ut eleifend rhoncus cursus. Integer malesuada est a purus ultrices accumsan. Suspendisse potenti. Ut varius consequat cursus. Proin accumsan, purus quis ornare euismod, orci ante consectetur leo, nec dapibus sem est nec lacus. Suspendisse feugiat auctor imperdiet. Ut tempus vestibulum m

Nutrition Per Serving

Ingredients

• 1 tbs extra virgin olive oil
• ¼ red capsicum, finely diced
• 5 mushrooms, sliced
• 3 eggs
• 1 tbs cream
• 1 handful baby spinach
• 1 handful grated cheese
• Chives, finely chopped, to serve

Method

1. Heat oil in small pan over low-medium heat. Add capsicum and mushrooms and sauté for 5 mins.
2. Meanwhile, whisk eggs and cream together.
3. Add spinach to the pan and leave for 30 seconds to wilt.
4. Pour egg mixture into the pan and tilt the pan to ensure even distribution. Cook for one minute. Using a flexible spatula, gently li! the edges away from the pan and at the same time, tilt the pan to allow the uncooked egg mixture to flow underneath the cooked egg.
   Once firm enough, flip the omelette and continue cooking until cooked through. This step should take about 4 minutes in total.
5. Sprinkle the cheese over half of the omelette, then fold the omelette in half and transfer to a plate.
6. Garnish with chives and serve immediately.

Tips

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Mauris convallis pharetra odio. Nunc ligula mi, imperdiet vitae fermentum sit amet, mollis nec quam. Ut eleifend rhoncus cursus. Integer malesuada est a purus ultrices accumsan. Suspendisse potenti. Ut varius consequat cursus. Proin accumsan, purus quis ornare euismod, orci ante consectetur leo, nec dapibus sem est nec lacus. Suspendisse feugiat auctor imperdiet. Ut tempus vestibulum m

Nutrition Per Serving

Ingredients

• 4 tbs extra virgin olive oil
• 1 onion, finely diced
• 2 garlic cloves, minced
• 1 bunch parsley, washed, stalks separated from leaves, finely chopped
• 1 x 690g bottle passata
• 2 x 400g tins four bean mix, drained and rinsed
• Grated cheese, to serve

Method

1. Heat oil in a medium sized saucepan over low medium heat. Add onion, garlic and parsley stalks and sauté for 5 minutes.
2. Add passata, beans and parsley leaves and season with salt and pepper, if desired. Cook for 10 minutes, stirring occasionally.
3. Divide baked beans into four serving bowls and serve topped with a small handful of grated cheese.

Tips

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Mauris convallis pharetra odio. Nunc ligula mi, imperdiet vitae fermentum sit amet, mollis nec quam. Ut eleifend rhoncus cursus. Integer malesuada est a purus ultrices accumsan. Suspendisse potenti. Ut varius consequat cursus. Proin accumsan, purus quis ornare euismod, orci ante consectetur leo, nec dapibus sem est nec lacus. Suspendisse feugiat auctor imperdiet. Ut tempus vestibulum m

Nutrition Per Serving

Make friends with your freezer! Cook healthy recipes in bulk, portion them out and freeze the individual portions. When you’re ready to eat them, all you have to do is thaw, heat and enjoy!

Click here to learn more about key nutrients for older adults.

It’s very easy to consume enough protein, even if you don’t cook. Here are some quick ideas:

• Chicken salad made with store-bought roast chicken, fresh chopped vegetables and mayonnaise
• Chickpea and tuna salad made with canned chickpeas, canned tuna, halved cherry tomatoes and lettuce leaves. Make a simple dressing with olive oil, balsamic vinegar and Dijon mustard.
• Wraps or sandwiches made with sliced turkey or ham, store-bought coleslaw and lettuce leaves
• Peanut butter and banana on wholemeal toast
• Apple slices with peanut butter
• Hummus with celery and carrot sticks
• Greek yoghurt with frozen berries and rolled oats
• Cheese and crackers

Probably not. You should try to eat the whole meal in one sitting, but if you can’t, try adding the following foods to your meals for some extra nutrition:

• When you eat the main at lunch time:
  • Add a side of vegetable sticks with a spoonful of peanut butter
  • Serve your lunch with a milkshake
  • Enjoy some custard or ice cream afterwards
• When you eat the soup and dessert for dinner:
  • Stir some cream into the soup or top with a dollop of sour cream
  • Drizzle some extra virgin olive oil over the top of your soup
  • Serve your soup with a slice of cheese on toast

Click here to learn more about your protein needs.

Older people need to eat a lot of protein to stay fit and healthy, so there is no need to worry about eating too much. When you don’t eat enough protein, your body will start to break down your muscles for energy. If you have concerns about your weight, an Accredited Practising Dietitian can help you to understand what is a healthy weight for you.