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Senior Citizen recipes
Recipes for Senior Citizen
Ageing does manifest with time and we all age gradually over the years. As we pass 60 years, our body undergoes certain changes which includes structural and hormonal both. What more naturally comes with it is also slow metabolism, a drop in appetite, decreased digestive health and oral problems along with a few common health problems like hypertension, heart disease, diabetes and osteoporosis (especially in women) by some.
It becomes important for them to concentrate on their health to avoid chronic diseases in near future. Nutrient dense meals which are easy to chew and swallow as well as easy to digest should be the main focus of their diet..
A few quick tips to follow are:
1) Pick up fruits and vegetables. Choose from the high fiber and antioxidant range like broccoli, cluster beans, orange, amla, grapefruit and limit the addition of starchy foods such as potato, sweet potato, yam etc. Turn to soups and salads like Broccoli Soup and Chatpata Chawli and Fruit Salad
2) Stay hydrated by consuming at least 2 litres of water each day. Dehydration causes dizziness, tiredness and constipation.
3) Boost your power with proteins. Dals and pulses cooked with minimal fat and khichdi is one of the healthy vegan pick. Eggs and lean meat occasionally can also be looked upon to make this requirement.
4) Do not miss out on that crucial calcium consumption daily is a must especially for women with osteoporosis. Include dairy products like curds, paneer, butter milk along with a ragi flour, broccoli and greens. For those who are obese, can try low fat dairy products. Try our high calcium recipes like Date and Apple Shake and Rajasthani Pakoda Kadhi.
5) Swap refined foods like maida and semolina with healthy whole grains like jowar, oats, quinoa, barley etc.
6) Munch on nuts and oilseeds which are rich in Omega 3 fats such as walnuts, almonds, flaxseeds etc. Try some healthy options like Walnut Sheera, Flaxseeds Dry Chutney
7) Shun that extra spice from the meal. It can irritate the gut.
8) Fun up your daily meals with fresh herbs like mint leaves, coriander, parsley etc. This will help to make meals pleasing and increase appetite.
9) Dodge out from shopping salty and processed foods such as packaged soups, ready to fry foods such as French fries, tikkis, etc. as they contain high sodium content and can increase risk for hypertension and cardiovascular diseases.
10) Restrict the consumption of fried foods and sweets to not more than a fortnight in limited quantities.
11) Medications may cause change in taste and can lead to decreased appetite and gastric problems. Therefore they can consume easy to digest foods such as oats porridge, cooked vegetables, rice, dals. Bajra Khichdi,
Dahiwali Toovar Dal and Strawberry Yoghurt
12) Find a fitness friend and exercise daily for at least 30 minutes. Brisk walking or yoga can be practiced. Exercise becomes even more important as with increased age, metabolism slows down and less calories are burnt.
06 Oct 16
26 Nov 12
Paneer Palak Koftas in Makhani Gravy by Tarla Dalal
Low-cal Paneer Palak Kofta in Makhani Gravy, anyone? The weight-watcher is usually terrified of words like paneer and makhani, but here is a low-cal version of this popular North Indian dish specially formulated to please food lovers without adding to their waistline. The innovative twist here is th ....
12 Apr 15
Chana Dal and Cabbage Tikki by Tarla Dalal
Diabetic-friendly ingredients like chana dal and cabbage, flavoured elegantly with mint leaves and cumin seeds powder, make brilliant tikkis! The crispness of the Chana Dal and Cabbage Tikki brought about by the interplay of chana dal and curds is indeed remarkable, but must be had fresh off the tav ....
23 Nov 15
Garlicky Lentil and Tomato Soup by Tarla Dalal
This unusual soup has been prepared from masoor dal, which is known for being rich in protein and zinc. Tomatoes give it a lovely red tinge whereas onions and garlic impart an enticing aroma. I’ve blended this soup to give it a nice creamy texture without actually adding cream! It’s a great soup, wh ....
18 Oct 10
Carrot Methi Subzi ( Vitamin A and Vitamin C Rich Recipe ) by Tarla Dalal
Carrots are one of the richest sources of carotenoids after fruits like mangoes and papaya. Fenugreek too is high in antioxidants, vitamin a and c. A great recipe that boosts immunity, eat this often for a stronger you. Tastes delicious when served hot with phulkas and curd.
16 Jul 16
Low Calorie Green Chutney, Hari Chutney – Diabetic Friendly by Tarla Dalal
Chutneys are a favourite accompaniment for snacks as well for main meals. This low calorie chutney uses roasted chana dal (daria) instead of fat laden ingredients like coconut and peanuts. Curds and lemon jucie have been used to retain the fresh green colour of this chutney. It can be stored refrige ....
26 Jul 16
Moong Sprouts and Spring Onion Tikki by Tarla Dalal
Everybody yearns for a treat once in a while! Here is a perfectly enjoyable snack, made keeping diabetic norms in mind. These scrumptious Moong Sprouts and Spring Onion Tikkis are made with fibre and iron-rich moong sprouts bound together by oats flour, which contains betaglucan, a unique type of so ....
05 Jun 13
Paneer, Corn and Capsicum Subzi by Tarla Dalal
While you would surely have tried the common combo of paneer and green peas, here is a mind-blowing preparation of paneer with sweet corn, perked up with crisp capsicum, green chillies, ginger and spices. One exciting aspect of Paneer Makai is that sweet corn is used both in whole and puree form, so ....
12 Apr 15
Paneer Kheer ( Diabetic Recipe) by Tarla Dalal
Satisfy your sweet tooth with this cardamom-flavoured low-fat Paneer Kheer. By replacing traditional sweeteners with sugar substitute, and by doing away with unhealthy thickeners, we ward off those unnecessary carbohydrates and calories too. So, you can enjoy the rich texture and wonderful flavour o ....
23 Nov 15
26 Nov 12
Dahi Bhindi ki Subji by Tarla Dalal
Here's a great way to enjoy a Rajasthani delicacy that is simply sumptuous and low in calories. Choose young and tender bhindis for this recipe that will cook quickly. Above all, the rich and fascinating aroma is so tempting that you won't feel that you're eating low calorie food.
13 Apr 16
Bhinda Ni Kadhi, Gujarati Bhindi Kadhi by Tarla Dalal
The versatile ladies finger is used widely in Gujarati
cuisine, in many dry as well as gravy recipes. Here we present, Bhinda ni Kadhi, where ladies finger mingles with the traditional kadhi. As a slight variation to this recipe, you can add sliced and sautéed o ....
12 Apr 15
Fatless Maa ki Dal by Tarla Dalal
Think dal and the first thing that comes to mind is mother’s cooking.
While moms are generally fond of pampering their children with oodles of ghee and butter, we must learn to tone down on these fatty ingredients as we grow up! So, here a fatless version of Maa ki Dal, which not only retains the s ....
12 Apr 15
Oats and Vegetable Broth by Tarla Dalal
A toothsome broth of sautéed vegetables and oats cooked simply with water, and seasoned with salt and pepper. Comforting and sumptuous, this Oats and Vegetable Broth is very nutritious too. The vegetables provide an abundant supply of vitamin C, a powerful antioxidant that reduces free-radical damag ....
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