Meal Suggestions

Healthy Age Later Meal Suggestions

Breakfast Time

Never skip breakfast!

  • Protein shake made from super greens (with other veggies or fruit) and almond milk (which provides protein).
  • Red and green vegetable juice (fresh-pressed) containing red beet, kale, celery, apple, orange, and ginger
  • Whole grain muesli with fresh and dried fruit, nuts, seeds and plain unsweetened live yogurt
  • Cooked steel-cut oatmeal with fresh fruit, nuts, seeds and plain unsweetened live yogurt
  • Scrambled eggs (or egg whites for reduced cholesterol/calories), tomato, parsley, whole-grain bread
  • Avocado (half) on wholegrain bread, with olive oil, sesame seeds, spices, plus some fresh fruit.

Don’t forget to visit your spice collection at breakfast time. Turmeric, cinnamon, ginger all add nutrients and flavor. Experiment!

Salads

Have at least one salad every day, two is better. Salads work at any meal. My typical lunch is just a salad, no meat or fish. Once you get enthusiastic about salads you will find that there the variations are endless, and you won’t get bored.

You should avoid sweetened dressings: just virgin olive oil with a splash of wine vinegar or lime/lemon juice works well. A standard dressing recipe is: 1 part dijon mustard, 2 parts vinegar, 4 parts olive oil. The mustard adds flavor and nutrients (selenium, magnesium, for example) and also acts to stop the vinegar and oil from separating. Experiment with different types of mustard, vinegar and oil. Add garlic, herbs, even spices.

Here are some interesting and flavorful salad combinations:

  • Mixed dark salad greens, peppers, avocado, walnuts.
  • Coleslaw made from red and white cabbage, onions, garlic, almonds and an oil/vinegar/mustard dressing.
  • Tabouli Salad: Salad greens, tomatoes, onions, parsley, bulgur wheat, lime juice, olive oil. Some people add mint too. The Mediterranean Dish.
  • Mustard greens and apple: foodandwine.com.
  • Simple Mediterranean salad: Tomatoes, cucumber, parsley, salad leaves, with oil/lemon dressing. You could also add any or all of these: onion, garlic, chickpeas, pine nuts, large cooked lentils. Typical recipe: The Mediterranean Dish.
  • Kale or spinach, pine nuts, raisins: chefsteps.com,

Lunch and Dinner

Healthy Dips and Condiments

Most commercial condiments and dips contain way too much sugar and/or artificial sweeteners plus preservatives to extend shelf life. It’s really easy to make your own dips, and even condiments, at home. Then you know what’s in there.

Of course they won’t last so long, but they taste so much better that shelf life won’t be a problem! You can combine these ingredients to suit your personal taste or you can find a more detailed recipe by following the links. For most of these lots of variations can work, so feel free to experiment. for some you will find a range of recipes to choose from on the internet.

  • Babaganoush: roasted or steamed eggplant mashed with tahini (sesame seed paste), lemon juice, extra-virgin olive oil, garlic, ground cumin seeds, salt. Recipe: The Mediterranean Dish.
  • Hummus: cooked chickpeas (garbanzo beans), tahini (sesame seed paste): epicurious.com.
  • Hummus with chipotle and red peppers. Add chipotle, roasted peppers, cumin and cilantro to your favorite hummus: allrecipes.com.
  • White bean and artichoke dip: finecooking.com.
  • Home made salsa fresca or pico de gallo. Make this chunky and not too liquid and call it pico de gallo. Or make it more liquid and pourable and call it salsa. Use fresh tomatoes, jalapeños (or other peppers you like) onions, garlic, cilantro, lime juice. (Never add sugar.) For extra heat and flavor you can add pepper sauce or some chile powder. Example recipes:  allrecipes.com, aspicyperspective.com.