10 Healthy Food Recipes for the Elderly Nutritious and Easy to Make

Old age is a phase of life that requires special attention, especially in terms of diet. Proper nutrition can help maintain the health and well-being of the elderly. Let's explore ten healthy food recipes that are not only nutritious but also easy to make, providing delicious meal options for the elderly.

In old age, nutritional needs become increasingly important. Calcium for strong bones, omega-3 for brain health, and fiber for smooth digestion. A balanced diet is indispensable.

10 Healthy food recipes for the elderly

1. Chicken porridge

Ingredients:

• 1/2 kg rice, cleaned
• 1 spring onion, cut into small pieces
• 1 celery leaf, cut into small pieces
• 1 egg, hard boiled, peeled and halved
• 1/4 kg boneless chicken meat
• 2 cups water
• 2 cups chicken stock
• Fried onion to taste
• Salt to taste
• Chicken broth powder to taste
• Sweet or salty soy sauce to taste

Steps:

1. Cook the rice with water and chicken stock.
2. Add salt and chicken stock and cook until the rice becomes soft and cooked, about half an hour. Stir and wait for it to cook.
3. Season the chicken meat with salt, fry until cooked through, and thinly slice.
4. Serve the chicken porridge in a bowl, add the fried chicken meat, fried onions, spring onions, celery leaves, and eggs.
5. Add soy sauce or chili sauce to taste as a complementary condiment.

2. Grilled Chicken

Ingredients:

• 1 free-range chicken, split into 2
• Lime
• Salt
• 1 lemongrass stick
• 3 bay leaves
• 3 orange leaves
• 1 galangal segment
• 2 packets instant coconut milk
• Water to taste
• 1/2 teaspoon pepper
• Mushroom broth to taste
• 1/2 stick of brown sugar
• Cooking oil

Ground Spices:

• 8 curly red chilies
• 10 red bird's eye chilies
• 10 shallots
• 5 white onions
• 4 candlenuts, roasted
• 1 ginger segment
• 1 teaspoon shrimp paste

Steps:

1. Marinate chicken with salt and lime juice.
2. Sauté the ground spices until dry with lemongrass, bay leaves, lime leaves, and galangal.
3. Add coconut milk and water. Bring to a boil while stirring to prevent the coconut milk from breaking.
4. Add chicken, salt, pepper, mushroom broth, and brown sugar. Cook until the chicken is done.
5. Grill the chicken on a grill pan.

3. Clear Gurame Soup

Ingredients:

• 1 carp
• 1 carrot
• 3 pieces of milk tofu (optional)

Sliced Seasoning:

• 7 cloves shallots
• 4 cloves of garlic
• 2 sliced red chilies
• 5 chili peppers
• 2 cm turmeric flakes
• 1 ginger root segment
• 1 slice galangal
• 1 lemongrass stick
• Bay leaf
• Orange leaf
• Leek pre
• Leek
• Lime

Steps:

1. Wash and squeeze the orange over the carp. Leave it for a while, then wash it thoroughly.
2. Sauté shallots and garlic until wilted, add spice paste until fragrant. Add 1/2 liter of water.
3. Add salt, ground pepper, and mushroom stock. Wait to boil, then add tofu and carrots.
4. Add the carp and chili peppers. Cook for 6 minutes.
5. Correct the flavor, add tomato. Serve the soup, garnished with sliced spring onions.

4. Chicken soup

Ingredients:

• 1 young free-range chicken
• 2 liters of water
• 3 cm ginger, crushed
• 2 bay leaves
• 50 grams onion, finely sliced
• 1 lemongrass stick
• 2 tbsp chicken stock powder
• 1 tsp seasoning (optional)
• 2 tbsp salt

Complementary Toppings:

• 1 celery stalk, roughly sliced
• 2 spring onion stalks, roughly sliced
• 2 limes, sliced
• 4 tbsp fried shallots
• Red chili paste

Fine Seasoning:

• 4 garlic cloves
• 8 shallots
• ¼ nutmeg
• 1 tsp peppercorns

Steps:

1. Cut the free-range chicken into 10-12 pieces according to taste, choose fatty free-range chicken.
2. Wash and drain the chicken.
3. Bring 2 liters of water to a boil, add the chicken, and cook over low heat until boiling.
4. Add bay leaves, ginger, lemongrass, and onion.
5. Stir in the ground spices, chicken stock powder, flavoring, and salt.
6. Simmer over low heat until the chicken is tender.
7. Remove the soup and serve in a bowl.
8. Add celery, spring onion, and fried onion.
9. Serve with sambal cayenne and lime to taste.

5. Tilapia Pepes

Ingredients:

• 1 kg tilapia fillet (divided into 5 packs)
• 1 lime
• 1 tsp salt
• 1/2 tsp sugar
• 3 orange leaves
• 5 whole red cayenne pepper
• 2 lemongrass stalks, trimmed
• Basil leaves to taste
• Banana leaves to wrap
• Stickers for pinning

Ground spices:

• 8 shallots
• 4 garlic
• 5 cm turmeric
• 2 cm ginger
• 4 candlenuts
• 3 red bird's eye chilies

Sliced spices:

• 1 red tomato
• 1 green tomato
• 3 pieces of wuluh starfruit

Steps:

1. Marinate the well-washed tilapia fillets with lime. Set aside while preparing the ground spices.
2. Combine the ground spices with the tilapia fillets. Add salt, sugar, cayenne and lime leaves.
3. Add tomato slices, starfruit, lemongrass, and basil leaves to the fish mixture.
4. Prepare clean wrapping leaves, arrange and flatten the fish mixture according to taste. Then wrap.
5. Steam for about 30 minutes over medium heat until cooked.
6. Remove from the steamer, then grill on hot coals or Teflon.
7. Serve deliciously.

6. Clear tofu vegetable

Ingredients:

• 1 medium broccoli stalk, cut into florets
• 100 grams sweet corn, cut into slices
• 1 block silken tofu, cut into squares
• 2 celery stalks, tied
• 4 cloves garlic, crushed
• 2 cm ginger, minced
• Salt to taste
• Ground pepper to taste
• Sugar to taste
• 1/2 teaspoon ground nutmeg
• 1,500 ml chicken broth
• 1 spring onion, cut into 1 cm pieces
• 1 tablespoon olive oil, for sauteing

Steps:

1. Sauté garlic and ginger in olive oil until fragrant.
2. Add chicken stock and celery, cook until boiling and aromatic.
3. Add broccoli, corn, salt, ground pepper, nutmeg, and sugar. Stir well until cooked.
4. When almost lifted, add tofu and spring onion. Stir evenly.

7. Fruit Salad

Ingredients:

• 1 pear
• 1 fuji apple
• 10 strawberries
• 1/2 pineapple

Sauce Ingredients:

• 100 grams mayonnaise
• 100 gram condensed white sweetener

Topping Ingredients:

100 gram grated cheddar cheese

Steps:

1. Peel and dice the pear and apple. Halve the strawberries and cut the pineapple to taste.
2. Mix mayonnaise and white condensed milk in a bowl and mix well.
3. Put all the cut fruits in a large container, then pour in the salad dressing.
4. Arrange the fruit salad in small bowls, sprinkle with grated cheddar cheese, and garnish with strawberries and peeled oranges.
5. Serve this fruit salad after chilling it in the refrigerator for a deliciously fresh sensation.

8. Vegetable salad

Ingredients:

• 100 grams of spinach
• 1 teaspoon oyster sauce
• Sesame seeds to taste
• Salt to taste
• Pepper to taste

Steps:

1. Clean the spinach and boil with additional salt until soft. Drain.
2. Toast sesame seeds until lightly browned.
3. Combine water, oyster sauce and pepper in a saucepan. Allow to come to a boil.
4. Pour the dressing mixture over the blanched spinach.
5. Enjoy this delicious Japanese version of Spinach Salad.

9. Grilled shrimp in tomato sauce

Ingredients:

• 300 grams prawns, split down the back
• 3 cloves garlic, finely chopped
• 2 cm ginger, minced
• 1 tablespoon tomato sauce
• 1 tablespoon chili sauce
• 1 teaspoon soy sauce
• 1/2 teaspoon salt
• 2 tablespoons oyster sauce
• 2 tablespoons cooking oil
• 8 skewers

Steps:

1. Mix garlic, ginger, tomato sauce, chili sauce, soy sauce, salt, oyster sauce, and cooking oil well.
2. Marinate the shrimp with the spice mixture and let it rest for 30 minutes in the refrigerator.
3. Skewer the prawns on each skewer. Grill the prawns on the grill while basting with the marinade until cooked.
4. Green mustard soup with tofu

10. Green mustard soup with tofu

Ingredients:

• 1 box white tofu, diced
• 1 bunch of mustard greens, cut into strips
• 2 cloves garlic, finely chopped
• 1 tablespoon fried shallots
• Salt, flavoring, and ground pepper to taste
• Water to taste

How to make:

1. Prepare all the ingredients needed.
2. Boil mustard greens until wilted and cooked. Remove and set aside.
3. Boil water, put finely chopped garlic into it.
4. Add other seasonings such as salt, flavoring, and ground pepper to the cooking water. Stir well.
5. Put the diced white tofu into the spice stew. Stir well until the tofu is cooked and absorbs the seasoning.
6. Add the blanched mustard greens to the soup. Don't forget to add fried shallots to give it a delicious flavor.
7. Correct the flavor of the soup, adjust to your taste. If necessary, add salt, flavoring, or ground pepper to taste.
8. Remove the soup and serve in bowls.

To make preparing healthy meals easier, prepare ingredients ahead of time, use simple seasonings, and consider cooking in bulk and storing them for later use.

In addition to a healthy diet, physical activity is also important for the well-being of the elderly. Walking, light exercise or yoga can help maintain physical and mental fitness.

Providing healthy meals for the elderly is not just about nutrition but also about deliciousness and ease of preparation. By incorporating these recipes into our daily menus, we can help the elderly achieve optimal health for a happy and meaningful old age.