The breezes are warm and the sunshine bright. Fresh seasonal fruits and vegetables abound. Yes, spring is the gift that boosts the spirits – and the immune system. Incorporating seasonal produce into your spring recipes will put that extra, well…spring in your step.
That delicious array of fresh produce, like tender baby lettuces, spinach, radishes, zucchini, strawberries, and watermelon adds seasonal color as well as essential vitamins, minerals, and antioxidants to the plate. Versatile veggies can be grilled and eaten alone or blended into a casserole along with flavorful herbs.
In fact, salads and casseroles are a great way to combine food groups to supply an assorted array of the nutrients seniors need. For optimal benefits, limit those foods high in sodium, fat, and sugar and open wide for the healthy stuff just waiting to be grilled, and sauteed or peeled and enjoyed. Can’t you just taste that juicy watermelon? Don’t forget your helping of lean protein.
Experts suggest those of a certain age aim for a balanced diet that includes at least three meals per day and healthy snacks. Check out these easy spring recipes for seniors. Invite friends over to share the cooking and enjoy the results.
Complete this meal with a whole grain roll and enjoy foods from all five food groups. Recipe includes:
- Feta cheese
Lemon Pesto Pasta Primavera with Spring Vegetables.
Transform your favorite pasta and veggies into a lemon pesto extravaganza with this recipe for homemade pesto sauce. All you need are these few simple ingredients.
- Fresh basil
- Lemon juice, lemon zest
- Pine nuts
- Olive oil
Toss into the blender for a few minutes and voila!
This spring meal idea presents the perfect opportunity for creativity. Fire up the grill. Brush store-bought pizza dough or naan bread with olive oil and lightly grill on both sides before adding the veggies of your choice. Finish this masterpiece off by adding your favorite cheese – if you want cheese – and giving it a minute to melt. Your personal pizza may include:
- Sweet peppers
To sauce or not to sauce. That is a question only you can answer.
Grilled Tuna with Chickpea and Spinach Salad
Combine oil, garlic, lemon juice, and oregano and brush over tuna steaks. Marinate for 5-10 minutes before cooking. Grill or broil tuna on high for 3-4 minutes a side, until flesh is opaque and separates easily with a fork. Salad can be made in advance and refrigerated. Pamper yourself or invite friends to share your culinary delight. You will need:
- 1 Tbsp olive or canola oil
- 1 Tbsp garlic, minced (2-3 cloves)
- 2 Tbsp lemon juice
- 1 Tbsp oregano, minced or 1 tsp dried
- 12 oz tuna steak (good for four portions)
- ½ can low sodium chickpeas or garbanzo beans, drained and rinsed
- ½ bag leaf spinach rinsed and dried
- 1 Tbsp lemon juice
- 1 medium tomato, rinsed and cut into wedges
- 1/8 tsp salt
- 1/8 tsp black pepper