One task caregivers often face in ensuring their parents or elderly loved ones stay healthy is watching what they eat. Healthy foods don’t always meet with seniors’ approval, but these flavorful recipes, perfect for fall, prove that tasty can also be good for you.

“Fall is a great time to prepare meals that are both hearty and healthy,” says Great Care Founder and CEO Julie Sullivan. “Healthy soups, chilis and casseroles can be prepared ahead of time or in a crock pot and can make meal planning a breeze for seniors and their caregivers.”

This simple heart-healthy recipe from the National Heart, Lung and Blood Institute is healthy and savory, and pairs well with cool autumn evenings:
Corn Chowder
Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.

1 Tbsp vegetable oil
2 Tbsp finely diced celery
2 Tbsp finely diced onion
2 Tbsp finely diced green pepper
1 package frozen whole kernel corn (10 oz)
1 C peeled, diced, 1/2-inch raw potatoes
2 Tbsp chopped fresh parsley
1 C water
1/4 tsp salt
to taste black pepper
1/4 tsp paprika
2 Tbsp flour
2 C low-fat (1%) or skim milk

Heat oil in medium saucepan.
Add celery, onion, and green pepper and saute for 2 minutes.
Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender.
Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously.
Add gradually to cooked vegetables and add remaining milk.
Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley.

Yield: 4 servings–Serving Size: 1 cup

Each serving provides:

Calories: 186
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 5 mg
Sodium: 205 mg

The National Institute on Aging (NIA) also provides a variety of sample menus and recipes that help families plan meals to meet the dietary standards of a healthy diet. Located online at https://www.nia.nih.gov/health/publication/whats-your-plate/sample-menus, the NIA’s “What’s On Your Plate” page offers healthy shopping tips, sample menus, answers to common questions about nutrition and more, for older adults and their caregivers.

For example, this quick-and-easy baked salmon dinner provides key nutrients for a healthy lifestyle that includes protein, fiber and calcium:
Baked salmon on beet greens

4 ounce salmon filet
1 teaspoon olive oil
2 teaspoons lemon juice
1/3 cup cooked beet greens (cooked in 2 teaspoons canola oil)

Quinoa with almonds

1/2 cup quinoa
1/2 cup silvered almonds
1 cup fat-free milk
The National Institute on Aging suggests that as caregivers plan and prepare meals, they choose an assortment from every food group throughout the week to fuel seniors with as many nutrients as possible, while also providing variety to make meals more interesting. The NIA says grocery shopping is key to stocking up on healthy foods and staples needed to cook at home.

“Many people say a successful trip to the grocery store starts with a shopping list. Throughout the week, try to keep a list of food and supplies you need,” say the NIA. “Keeping to a list helps you follow a budget because you will be less likely to buy on impulse. A prepared grocery list will help you choose healthy types of foods. When making your shopping list, check your staples. Staples are nice to have around if you can’t go grocery shopping.”

Fall is the right time to make comfort foods that can be found fresh in the produce section, or harvested from the garden, including squash and pumpkin, cranberries, apples and pears, and sweet potatoes, leeks, broccoli, cauliflower and Brussels sprouts.

Keep this healthy recipe from the American Diabetes Association handy for a quick side dish with dinner, especially around the holidays, for roasted Brussels sprouts and dried cranberries:
Holiday Brussels Sprouts with Cranberries
Cooking spray
1 pound fresh Brussels sprouts, trimmed and cut in half
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1/3 cup dried cranberries
1/4 teaspoon ground black pepper

Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
In a medium bowl, add remaining ingredients and mix well.
Pour Brussels sprouts on baking sheet.
Bake for 25-30 minutes; toss once during baking.

Yield: 7 servings–Serving Size: 1/2 cup

Each serving provides:

Calories: 80
Total fat: 4.5 g
Saturated fat: 0.6 g
Cholesterol: 0 mg
Sodium: 15 mg
The professionals at Great Care are available to talk with you and your family about all of your home care needs. Great Care is a non medical in-home care agency providing quality and affordable elder care in Fishers, IN and the surrounding areas. Call (317) 595-9933 for more information.