Father’s Day is the perfect time to celebrate the man who helped raise you and what better way than to make him a meal from the heart. After all, how many meals has this man prepared or paid for you throughout your life? Preparing a meal for dad can be a great way to show you care, so why not try one of these healthy recipes for seniors. Woodland Ridge knows that tasty food is important, but it is essential that it is also nutritious when it comes to older adults. That is why we have prepared a healthy recipe for every meal on Father’s Day. You can also spend some extra time with dad by preparing these meals together!
Wake Up to Egg White Frittatas
This recipe is perfect for dad to wake up to on Father’s Day. It is also easy and relatively quick to make. (Be sure to follow the suggested substitutes for the healthiest alternatives!)
8 egg whites, at room temperature
1/2 cup whipping cream (substitute with 1/2 cup soy or almond milk)
6 ounces lox, chopped into 1/2-inch pieces (filet of brined salmon)
1 lemon, zested
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
2 tablespoons olive oil
2 packed cups (2 ounces) arugula
1 clove garlic, minced
Put an oven rack in the center of the oven. Preheat the oven to 350 degrees F.
In a medium bowl, whisk the egg whites until fluffy, about 30 seconds. Add the cream, lox, lemon zest, salt, and pepper.
In a 10-inch, ovenproof, nonstick skillet, heat the oil over medium heat. Add the arugula and garlic. Cook, frequently stirring until the arugula has wilted, about 1 minute. Pour the egg mixture into the pan and stir to combine the ingredients. Cook, without stirring for 4 minutes. Transfer the skillet to the oven and bake until set, about 10 to 12 minutes.
Slide the frittata onto a platter. Using a serrated knife, cut the frittata into wedges and serve warm or at room temperature.
Lunch is Almond Strawberry Salad
This Taste of Home recipe is a natural and ideal dish to make with, or for, dad. Almonds and strawberries are a very healthy addition to any recipe for seniors. The spinach and honey are also great immune boosters. Not only is this dish nutritious, but it is also pretty!
3 cups fresh baby spinach
1/2 cup sliced fresh strawberries
1/4 cup honey-roasted sliced almonds
1 tablespoon cider vinegar
1 tablespoon honey
1-1/2 teaspoons sugar
Place spinach, strawberries, and almonds in a large bowl.
Mix vinegar, honey, and sugar until blended.
Toss the mix into the large bowl mix.
Spring Chicken for Dinner
This recipe is not just another chicken dish! With fresh herbs and vegetables, it brings nutrition to every bite. You can make it even more healthy by adding as many vegetables as you want, such as carrots, bok choy, and broccoli.
3 tbsp. all-purpose flour
4 boneless, skinless chicken breasts
2 tbsp. olive oil
1 small red onion
1 clove garlic
1/2 c. dry white wine
1 c. low-sodium chicken broth
1 lb. asparagus
1 c. frozen edamame
2 tbsp. Chopped fresh dill
1 tbsp. sour cream
1 tbsp. fresh lemon juice
Steamed new potatoes or crusty bread
In a shallow bowl or pie dish, whisk together the flour and 1/2 teaspoon each salt and pepper. Coat the chicken breasts in the flour mixture.
Heat the oil in a large skillet over medium-high heat and cook the chicken breasts until golden brown on one side, 4 to 6 minutes. Turn the chicken, add the onion and garlic and cook, stirring the onion and garlic occasionally, for 3 minutes.
Add the wine to the skillet and simmer, scraping up any brown bits, until reduced by half, 1 to 2 minutes. Add the broth, return to a boil, then reduce the heat and simmer until the chicken is cooked through, 5 to 6 minutes more.
Two minutes before the chicken is done, add the asparagus and edamame to the skillet and cook, stirring occasionally, until just tender.
Remove from heat and stir in the dill, sour cream, and lemon juice. Serve with potatoes or crusty bread, if desired.
Diet-Friendly Dessert is Chocolate Strawberry Truffle Pie
Now diet and pie usually do not end up in the same sentence – unless that sentence is “I am on a diet, and I cannot eat pie.” Luckily, for you… I mean dad, this recipe is tasty and diet-friendly which makes it the perfect ending to Father’s Day! It may need to be prepared the day before, but this is still one of our favorites.
2.5 cups strawberries or other berries, fresh or frozen (250g)
1/4 cup plus 2 tbsp. cocoa powder or cacao powder
1.5 cups raw cashews (150g)
1/2 tbsp. pure vanilla extract
1/3 cup virgin coconut oil
1/8 tsp uncut stevia, or 1/3 cup agave or pure maple syrup
1/8 tsp salt
In a bowl, cover the cashews with water and let sit at least 4 hours. Then drain and pat dry.
Combine all ingredients in a Vita-Mix or high-powered blender or food processor. Only if using stevia, add 4 tablespoons water.
Blend until a super-smooth texture is achieved. Taste and add more sweetener until desired taste is reached.
Pour into a prepared pie crust and freeze.
If you don’t have plans or a present for Father’s Day, then making just one of these healthy recipes for seniors will be a great gift. If you really want to celebrate dad, spend the whole day together and try all four! Woodland Ridge wants families to come together every day, not just Father’s Day, but be sure to go the extra mile for a man who took care of you. If you try any of these recipes, share a picture of the end result on our Facebook page!