6 Delicious & Nutritious Salads for Seniors

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6 Healthy & Delicious Salads Older Adults Should Try

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When made with the right ingredients, salads are an easy and complete meal for seniors to enjoy. They provide a wealth of vital nutrients and are ideal year-round. Here are six different salad recipes older adults can try. 

1. Salmon Salad 

Combine French-cut green beans, flaked salmon, chopped cucumber, corn kernels, black olives, and sliced radishes with dark, leafy greens. Make a quick dressing using olive oil, a dash of salt and pepper along with Dijon mustard, parsley, and white wine vinegar. Each serving provides 25 percent of an aging adult’s recommended amount of daily protein along with 84 milligrams of calcium plus iron, fiber, and healthy fats. The salmon also serves as a rich source of heart-healthy omega-3 fatty acids. 

Preparing heart-healthy meals can be difficult for some older adults. If your aging loved one needs help managing everyday tasks or encouragement to adopt healthier lifestyle choices, turn to Home Care Assistance, a leading provider of home care. Albuquerque Home Care Assistance provides professional in-home caregivers around the clock to help seniors live longer, happier, and healthier lives.

2. Greek Salad 

This dish features several common ingredients used in Mediterranean cuisine, which promotes cardiovascular health. Simply combine dark, leafy greens with chopped bell pepper, sliced cucumbers, halved cherry tomatoes, sliced black olives, cannellini beans, and feta cheese. Create the perfect dressing by mixing olive oil with garlic powder, a dash of salt, lemon juice, white wine vinegar, and Dijon mustard. Each serving provides 10 percent protein, 21 percent potassium, 12 percent calcium, and 10 grams of fiber along with antioxidants and vitamins.

3. Grilled Chicken Salad 

This meal is a healthier alternative to traditional BBQ dishes. Combine arugula leaves with diced grilled chicken breasts, chopped pecans,and raspberries. Make a dressing using balsamic vinegar, olive oil, Dijon mustard, and minced garlic. Each serving provides nearly 40 percent of the recommended daily amounts of protein along with 97 milligrams of calcium, fiber, and iron. The pecans supply omega-3 fatty acids, and the raspberries contain vitamin C. Garlic has anti-inflammatory and antibiotic properties, and it is known to reduce LDL cholesterol.

Some seniors require assistance to manage their cholesterol with a healthy diet. If your aging loved one needs occasional help with bathing, grooming, cooking, or other basic household tasks, or if you need time to attend to important personal matters, reach out to Home Care Assistance, a leading provider of live-in and respite care. Albuquerque seniors can maintain their independence while living at home with the help of our reliable respite caregivers.

4. Pesto Pasta Salad

This quick and easy dish features cooked whole-grain pasta combined with halved cherry tomatoes, cubed, low-fat mozzarella, and basil leaves. Toss with a dressing made from olive oil, lemon rind, and minced garlic. Sprinkle with Romano cheese if desired. Every serving provides protein, fiber, iron, and 146 milligrams of calcium. The basil and tomatoes are rich in anti-inflammatory and antioxidant properties, which protect the body from malignant growths. 

5. Pea and Prosciutto Garden Salad

This protein-rich meal is great to serve with toasted whole-grain bread. Start by covering a plate with tomato slices. Top with peas, French-cut green beans, edamame, arugula, and crisped pieces of prosciutto. Spritz with an olive oil, white wine vinegar, and tarragon dressing. This salad provides plenty of fiber along with 94 milligrams of calcium, iron, and omega-3 fatty acids. 

6. Blue Cheese and Pear Salad 

This delightful creamy, crispy, sweet dish is great to eat anytime. On a bed of dark greens, add toasted rye bread cubes, sliced pears, crumbled blue cheese, chopped rosemary, minced garlic, and pecan halves. Make the dressing by combining buttermilk, blue cheese, lemon juice, and Worcestershire sauce. Each serving offers protein, fiber, and 202 milligrams of calcium.

Eating nutritious meals is one of the best ways to remain healthy in the senior years. If you have a senior loved one who needs help maintaining a high quality of life while aging in place, reach out to Home Care Assistance, a leading provider of home care Albuquerque families can rely on. All of our caregivers are bonded, licensed, and insured, there are no hidden fees, and we never ask our clients to sign long-term contracts. Call one of our Care Managers at 505-798-0800 to create a customized care plan for your loved one.

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