Aging brings about unique dietary challenges. Many older adults experience decreased appetite, difficulty chewing or swallowing or changes in metabolism and nutrient absorption. In addition, according to a report by the Office of Disease Prevention and Health Promotion (ODPHP), many older adults also experience age-related loss of bone and muscle mass, chronic health conditions and lower levels of physical activity. Many also use multiple medications.  

For older people, therefore, it becomes extremely important to make every bite count in terms of ensuring that their daily food intake continues to fulfill their changing nutritional needs. In this chapter of our recipe series, we look at how incorporating seasonal local produce into the diet can help combat these challenges by providing essential vitamins, minerals, and fiber without compromising on taste or texture.

Fruits and vegetables are rich in antioxidants, which can help protect against cellular damage and reduce the risk of chronic diseases. According to the Centers for Disease Control and Prevention (CDC), eating fruit and vegetables may reduce the risk of some types of cancer and chronic diseases. They also provide fiber, which aids digestion and can help prevent constipation, a common issue among older adults. 

Here is a collection of 10 recipes featuring the vibrant flavors of seasonal local produce that we have selected because they are particularly well suited to addressing the nutritional needs of older adults. 

Appetizers

Carrot and Ginger Soup

A delightfully creamy and fresh soup with a hint of sweetness and loads of nutrients

Nutritional Highlights: Rich in Vitamin A (from carrots), antioxidants, and ginger for digestive support. Smooth texture, easy to digest, and hydrating.

Serves: 4

Prep Time: 10 minutes

Cooking Time: 50 minutes

Total Time: 60 minutes

Difficulty Level: 1

Ingredients

1 tablespoon olive oil

1 small onion, chopped

½ teaspoon sea salt

3 cloves garlic, crushed

1¼ to 1½ pounds carrots, coarsely diced

1½ teaspoon minced fresh ginger

1 tablespoon apple cider vinegar

4 cups vegetable broth

Freshly ground black pepper

Crème fraiche or sour cream, optional

Instructions

• Heat oil in a large pot over medium heat. Add onions, salt and pepper and cook until softened, stirring occasionally, about 8 to 10 minutes. Add the garlic and carrots and cook 10 minutes more, stirring occasionally.
• Stir in the ginger, apple cider vinegar, and broth. Bring to a boil, reduce heat and simmer for about 30 minutes.
• Set aside to cool slightly and transfer to a blender. Blend until smooth. If the soup is too thick, dilute as preferred with a little water.
• Reheat the soup if you prefer it hotter.
• Check and adjust seasoning to taste
• Serve with a dollop of crème fraiche or sour cream, if desired.

For a vegan option, use non-dairy crème fraiche or sour cream.

Quinoa and Roasted Vegetable Salad

A vibrant and nutritious salad featuring a variety of seasonal vegetables, fresh herbs and nuts, perked up with a zesty dressing.

Nutritional Highlight: High in fiber, protein from the quinoa and various vitamins and minerals from seasonal vegetables. Winter comfort food if served warm and easy on digestion.

Serves: 6 to 8 (or 4 as an entrée)

Prep Time: 20 minutes

Cooking Time: 35 minutes

Total Time: 55 minutes

Difficulty Level: 2 

Ingredients

1 medium eggplant

1 medium zucchini

1 medium butternut or acorn squash

¼ cup olive oil

Salt and freshly ground black pepper

½ cup uncooked quinoa

1 cup water

Juice of ½ a lemon or to taste

1 clove garlic, minced

1 cup cherry tomatoes, halved 

⅓ cup fresh basil, chopped

⅓ cup fresh mint, chopped

¼ cup toasted almonds or walnuts, coarsely crushed

Crumbled feta cheese to garnish, optional

Instructions

Preheat oven to 425 degrees Fahrenheit. 

Dice the eggplant, zucchini and squash into ½ inch cubes.

Place onto a baking sheet (or two) lined with parchment paper. 

Drizzle with half of the olive oil and lightly toss until coated. 

Season with salt and pepper. 

Roast vegetables until softened and coloring along the edges, about 25 minutes. 

Set aside to cool.

Meanwhile, combine the quinoa and water in a small saucepan. 

Bring to a boil, then cover and reduce heat. 

Simmer until the water is absorbed, remove from heat and steam, covered, for 5 minutes. 

Fluff quinoa with a fork and set aside.

In a large salad bowl, whisk together lemon juice and garlic. 

Slowly pour in the remaining olive oil while whisking constantly.  

Season with salt and pepper to taste.

Add the quinoa, vegetables, tomatoes, herbs and nuts.

Toss gently until evenly mixed. 

Garnish with crumbled feta if you choose to

Can be served immediately or cooled to room temperature.

Baked Stuffed Mushrooms

Savory mushroom caps filled with a cheesy stuffing and baked to golden perfection. Creamy, earthy goodness!

Nutritional Highlights: Good source of B vitamins, selenium, and fiber.

Serves: 6

Prep Time: 15 minutes

Cooking Time: 25 minutes

Total Time: 40 minutes

Difficulty Level: 1

Ingredients  

1 pound cremini or baby bella mushrooms (in a pinch, white buttons will work too)

8 ounces cream cheese

¼ cup grated Parmesan cheese (Gran Padano or Pecorino Romano are good, economical substitutes)

1 medium onion, grated and strained

1 or 2 teaspoons Worcestershire sauce

1 clove garlic crushed

Salt and black pepper to taste

3 tablespoons bread crumbs

2 tablespoons melted butter

Extra grated Parmesan cheese

Instructions 

Preheat the oven to 400°F.

Clean the mushrooms with a damp cloth or paper towel.

Remove the stems and discard (or set aside for use in soup or a stew).

Place the mushroom caps upside-down on a greased or parchment-lined baking tray.

In a mixing bowl, combine cream cheese, parmesan cheese, onion, Worcestershire sauce, crushed garlic, salt and pepper.

Mix until well combined.

Fill the mushrooms. You can use a teaspoon or a small plastic bag with one corner snipped off.

In another small bowl, mix the bread crumbs, melted butter, and grated Parmesan cheese.

Sprinkle over the mushrooms.

Bake until mushrooms are done and the crumbs are golden brown, approximately 20 minutes.

Allow to cool for a few minutes before serving.

Entrées

Slow Cooker Chicken and Vegetable Stew

A hearty and delicious stew of melt-in-the-mouth tender chicken and nutritious vegetables. Perfect for a winter’s day.

Nutritional Highlights: Lean, high-quality protein, vitamin A and fiber. The tenderness of slow cooking makes it suitable for those who have difficulty chewing or swallowing.

Serves: 4 to 6

Prep Time: 15 minutes

Cooking Time: About 6 hours

Total Time: About 6 hours 15 minutes

Difficulty Level: 2

Ingredients

2 tablespoons olive oil

1 1/2 pounds boneless chicken thighs

3 tablespoons all-purpose flour

1 teaspoon dried thyme

1 teaspoon dried rosemary

6 cloves garlic, crushed

1 onion, chopped

3 carrots

2 large potatoes, cut into 1/2-inch cubes (1 pound)

3 cups chicken broth

1 bay leaf

1/2 cup milk

1 cup green peas, frozen

Salt and black pepper, to season

Instructions

Peel carrots and cut into ¼ inch slices.

Peel potatoes and dice into ½ inch cubes.

Set vegetables aside.

Cut chicken into bite-sized pieces., and season with salt and pepper.

In a large skillet, heat the olive oil until it starts to shimmer

Add the chicken, and cook for a few minutes, until browned all over.  

Place seared chicken in the slow cooker, add flour, herbs and salt, and stir to coat the chicken.

Add in garlic, onion, carrots, and potatoes, and stir to combine.

Then add the broth and the bay leaf.

Cover and cook on low for about 6 hours or on high for 3 hours.

About 15 to 20 minutes before the end, stir in the frozen peas and milk.

When the peas are warmed through, check and adjust the thickness and seasoning of the stew.

Serve, optionally, on steamed brown rice or with a crusty whole wheat roll.  

Baked Lemon Garlic Salmon with Asparagus and Greens

Bright, zesty, and irresistibly tender, this is a one-pan wonder packed with fresh flavors and heart-healthy goodness!

Nutritional Highlight: Excellent source of Omega-3 fatty acids, protein, and Vitamin K (asparagus).

Serves: 4

Prep Time: 10 minutes

Cooking Time: 10 minutes

Total Time: 20 minutes

Difficulty Level: 1

Ingredients

4 salmon fillets skin removed

2 tablespoons minced garlic

2 tablespoons chopped fresh parsley

⅓ cup lemon juice freshly squeezed

1 tablespoon olive oil 

Salt and ground black pepper to taste

24 medium spears of asparagus, woody bits trimmed

½ cup sliced or diced vegetables of choice (onions, peppers, and small cauliflower or broccoli florets work well)

1 lemon sliced

Instructions

Preheat oven grill to its highest setting. 

Place oven rack towards the top of the oven (about the top ⅓).

Arrange salmon fillets on a baking tray lined with aluminum foil. 

Combine garlic and parsley and rub into each fillet, coating them evenly.

Combine lemon juice and olive oil and drizzle lightly over the fillets.

Season to taste with salt and pepper. 

Arrange the vegetables in a single layer around the fillets. 

Place the lemon slices over the top.

Grill for around 10 minutes or until salmon is cooked according to your preference.

Serve immediately.

Goes well with mashed potato, hand-cut fries or a quinoa or couscous salad.

Sweet Potato and Chickpea Salad with Tahini Dressing

A medley of warm, tender sweet potatoes and nutty chickpeas, drizzled with a silky tahini dressing, for a satisfyingly chewy and creamy delight.

Nutritional Highlights: Loaded with fiber, plant-based protein, and anti-inflammatory antioxidants.

Serves: 4

Prep Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Difficulty Level: 2

Ingredients

Salad

4 large or 6 medium sweet potatoes
 2 cups dry chickpeas (or 28oz can)
 1 teaspoon Cinnamon
 1/2 teaspoon cumin
 1 teaspoon garlic powder
 Vegetable oil
 Salt and Pepper to taste

Tahini Dressing

1/2 cup tahini paste 
 Juice of 1 lemon
 1 tablespoon maple syrup
 Pinch of salt
 Warm water as required for thinning

Fresh parsley for garnish, optional

Instructions

Preheat oven to 425 degrees.

Clean and scrub sweet potatoes and halve them, keeping the skin on. 

Cut out any blemishes and then coat generously with vegetable oil. 

Place flesh side up on a baking sheet lined with parchment paper.

Season with salt and pepper and set aside.

Toss 2 cups of chickpeas (see *Note below) with cinnamon, cumin, garlic powder, vegetable oil and salt.

Spread out evenly on a second lined baking sheet. 

Place both baking sheets in the oven and bake for about 30 minutes as well until sweet potatoes are soft when skewered and chickpeas are crispy.

In a bowl, whisk the tahini paste, lemon juice, maple syrup, salt and thin with warm water to the consistency of thick cream. 

Cut sweet potatoes carefully into ½-inch cubes and place in a large salad bowl.

Add chickpeas and tahini dressing. 

Toss carefully until evenly combined. It’s okay if the sweet potato squishes a bit – this adds some creaminess. 

Sprinkle with salt and fresh parsley if you’re using it, and serve. 

*Note

If you’re using dry chickpeas, you need to prepare them beforehand. 

Soak dry chickpeas for 6 to 8 hours or overnight.

Place them in a large pot with 1 teaspoon of salt and 4 to 6 cups of water.

Bring to a boil, turn the heat down and simmer until tender. 

If you’re using canned chickpeas, drain them for at least an hour. (Keep the liquid – it’s known as aquafaba and can be used as a vegan substitute in many recipes that call for eggs or egg whites). 

Tender Beef and Root Vegetable Pot Roast

Slow-cooked, melt-in-your-mouth beef with sweet, tender root vegetables, a comforting and nourishing classic.

Nutritional Highlights: Lean, high-quality protein, lots of fiber, iron and B vitamins.

Serves: 6

Prep Time: 30 minutes

Cooking Time: 2 hours 30 minutes

Total Time: 3 hours

Difficulty Level: 2

Ingredients

• 2 lbs chuck or brisket roast
• 3 tbsp olive oil
• 1/2 cup vegetable oil
• 3/4 cup all-purpose flour
• 2 quarts beef broth
• 2 large turnips
• 3 large carrots
• 3 stalks of celery
• 1 large onion
• 8 oz sliced mushrooms
• 2 tablespoons of crushed garlic
• Salt and freshly ground black pepper to taste
• 1 or 2 sprigs of rosemary, thyme or oregano and 2 bay leaves

Instructions

1. Pre-heat oven to 325 degrees.
2. Clean and peel all the vegetables and chop into ½ inch chunks.
3. Slice or quarter the mushrooms.
4. Set aside.
5. Pour olive oil into a large cast iron pot (or Dutch oven) on high heat.
6. Add the roast and sear well on all sides.
7. Set roast aside and turn the heat down to medium.
8. Heat the vegetable oil in the pot and sprinkle in the flour.
9. Mix until well combined
10. Cook, stirring constantly, until it turns a tan/light brown color.
11. Pour in the broth, half a cup at a time, stirring continuously to break up lumps and thin the mixture.
12. Once the sauce reaches a thick cream consistency, pour in the remaining broth and stir through.
13. Place the roast back into the pot with the garlic, herbs, and chopped vegetables.
14. Season with the salt and pepper to taste and stir to mix it all up.
15. Cover the pot and place it in the middle of the oven.
16. Bake 2½  hours.
17. Remove from the oven, adjust seasoning and let cool for 5 to 10 minutes.
18. Serve with mashed potatoes or rice and a garden salad.

Desserts

Greek Yogurt and Strawberry Parfait

A delightful medley of creamy yogurt goodness and the crunchy, tangy sweetness of strawberry and granola, each spoonful a refreshing burst of summer.

Nutritional Highlight: Rich in protein and calcium, plus antioxidants from the strawberries.

Serves: 4

Prep Time: 15 minutes

Cooking Time: None

Total Time: 15 minutes

Difficulty Level: 1

Ingredients

1 8oz tub cream cheese

1 8oz tub Greek yogurt

3 tablespoons honey

1 teaspoon vanilla extract

1 ½ cups Strawberries

1 cup granola

Mint for garnish (optional)

Instructions

Wash, hull and slice the strawberries and set aside.

In a mixing bowl, whisk the cream cheese until light and fluffy.

Add the yogurt, honey and vanilla extract and continue to whisk until well blended.

Spoon a layer of the yogurt mixture into the bottom of 4 serving glasses or bowls.

Add a layer of sliced strawberries, followed by a layer of granola.

Repeat the layers until the glasses or bowls are full, finishing with a layer of the yogurt mixture.

Top with a strawberry slice and sprig of mint, if using.

Chill for 30 minutes to an hour before serving.

Spiced Pear and Apple Crumble

Experience the tender warmth of sweet, spiced fruit topped with a layer of crunchy, buttery golden indulgence.

Nutritional Highlights: High in fiber (apples and pears), with warming spices like cinnamon for digestive support. The soft, cooked fruit is gentle on the stomach.

Serves: 4 to 6

Prep Time: 15 minutes 

Cooking Time: 35 minutes 

Total Time: 50 minutes

Difficulty Level: 2

Ingredients

Filling

2 large or 3 medium pears

2 large or 3 medium apples

2 tablespoons soft brown sugar (See *Note below)

2 teaspoons cornstarch

Juice of 1 lemon

2 teaspoons ground cinnamon

1 teaspoon ground ginger

½ teaspoon ground star anise

Crumble Topping

1 cup rolled oats

1/3 cup plain flour

2 tablespoons shredded coconut

¼ cup soft brown sugar (See *Note below)

1 ½ teaspoons ground cinnamon

½ teaspoon ground ginger

½ teaspoon ground star anise powder

⅓ cup butter, preferably unsalted

⅓ cup chopped nuts (almonds, walnuts or mixed)

 Instructions

Place butter in the freezer for half an hour to harden.

Preheat oven to 350 degrees

Peel, core and slice the pears and apples into bite-sized chunks.

Place in a large bowl and add the rest of the filling ingredients.

Mix well and set aside.

In a separate bowl, place the oats, flour, coconut, sugar and spices.

Grate the cold butter or cut into small cubes and add to the dry ingredients.

Lightly rub the mixture until it resembles crumbs. Work quickly to avoid the butter softening too much.   

Add the nuts and mix gently into the crumble.

Spread the fruit mixture over the bottom of a large baking dish.

Sprinkle the crumble evenly over the fruit mixture.

Bake for 30 to 35 minutes or until the crumbs are a rich golden brown.

Serve warm with a dollop of whipped cream or a scoop of vanilla ice cream.

*Note. For the crumble topping, the moist type of brown sugar, (like Muscovado) gives a really nice crunch with a rich caramel flavor.

Fruity Baked Custard

A velvety, smooth baked custard with the gentle, tangy sweetness of a vibrant compote of seasonal fruits.

Nutritional Highlights: Protein and calcium from the custard, with vitamins and fiber from the fruit, all in an easily digestible form.

Serves: 4 to 6

Prep Time: 15 minutes

Cooking Time: 35 minutes

Total Time: 50 minutes

Difficulty Level: 1

Ingredients

½ cup butter

½ cup honey or maple syrup

½ cup milk, cream, half-and-half or yogurt

4 eggs

1 tablespoon vanilla

¼ teaspoon salt 

2 cups fresh, seasonal fruit and/or berries of your choice. In a pinch, if you don’t have fresh produce, frozen will also work.

Instructions

Preheat oven to 350 degrees

Melt the butter. You can use the microwave, or you can place the butter in a 9” cake pan or 8” x 8” baking pan in the oven while it’s preheating.

When butter has melted, remove pan, pour butter into a mixing bowl. Set pan aside.

To the butter, add honey, milk, eggs, vanilla and salt, and whisk until well mixed.

Clean fruit and/or berries and dice larger fruit into ½ inch chunks.

Spread evenly over the bottom of the pan.

Pour the batter over the fruit.

Bake for about 35 minutes until custard is set at the edges but still a little wobbly in the middle. Let cool and firm up for a few minutes.

Serve warm or allow to cool to room temperature.

Conclusion

Fresh, seasonal produce is a nutritional powerhouse, especially vital for seniors. The vibrant colors, flavors and textures not only make meals more enjoyable but also provide a wealth of essential nutrients. Unlike canned or frozen options, fresh produce retains its natural vitamins, minerals, and antioxidants, offering superior nutritional value and a much more satisfying taste experience. 

Of course, due to age-related changes in your metabolism, you may still experience deficiencies in certain vitamins and minerals despite eating fresh local produce. This is where LL Medico’s range of nutritional supplements and over-the-counter vitamin and mineral products can fill the gap. While you’re browsing, you may also want to have a look at our extensive range of adult diapers, should you need any. Call us today at (855) 422-4556 or email support@llmedico.com. We look forward to helping you.