- 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
- Combine all ingredients in a blender and blitz until smooth. Serve immediately.
- 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.
- 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.
- Meanwhile, toast the bread and top with avocado.
- Once the eggs have cooled slightly, peel away the shell and place on avocado toast.
- Crumble over goat’s cheese and sprinkle with chilli flakes, if using. Serve immediately.
- 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
- Preheat oven to 180˚ C. Line a 12-cup muffin tin with muffin liners and spray with extra virgin olive oil.
- In a mixing bowl, combine almond meal, cinnamon and baking powder.
- In a separate mixing bowl, combine yoghurt, peanut butter, honey, oil and egg.
- Fold the wet ingredients into the dry ingredients, then fold through blueberries.
- Distribute muffin mixture evenly over the 12 muffin cases. Sprinkle 1 tsp seeds on top of each muffin. Bake for 30 minutes.
- Remove muffins from oven and set aside to cool slightly. Transfer onto a wire rack to cool completely before enjoying.
- 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
- Heat oil in small pan over low-medium heat. Add capsicum and mushrooms and sauté for 5 mins.
- Meanwhile, whisk eggs and cream together.
- Add spinach to the pan and leave for 30 seconds to wilt.
- 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. - Sprinkle the cheese over half of the omelette, then fold the omelette in half and transfer to a plate.
- Garnish with chives and serve immediately.
- 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
- Heat oil in a medium sized saucepan over low medium heat. Add onion, garlic and parsley stalks and sauté for 5 minutes.
- Add passata, beans and parsley leaves and season with salt and pepper, if desired. Cook for 10 minutes, stirring occasionally.
- Divide baked beans into four serving bowls and serve topped with a small handful of grated cheese.
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.
Eating alone can be a challenge, especially when you have been used to sharing meals with a special person for many years. Try to organise meals you can enjoy with friends, family or neighbours. If it’s possible, you could also look into local seniors clubs or community centres for social gatherings that are enjoyed over meals.
Click here for more tips about eating with a small appetite.
DISCLAIMER:
The content on this website is not, and is not intended to be, medical advice, which should be tailored to your individual circumstances. Content is for your information only, and we advise that you exercise your own judgment before deciding to use the information provided. Professional medical advice should be obtained before taking action. Please see here for terms and conditions.
