Cooking for one or two can be quite a joy, but it can also come with its own set of challenges. You might find yourself wondering how to scale down recipes or what to do with all those leftovers. Fear not! I’m here to share some easy recipes for seniors that are just right for smaller households. These recipes are simple to prepare, healthy, and perfect for one or two servings. Let’s get cooking!
Breakfast: Overnight Oats
Overnight oats are a fantastic, no-cook breakfast option that you can prepare the night before. They’re nutritious, filling, and can be customized to your taste.
Ingredients:
- 50g rolled oats
- 120ml milk (or your favourite milk alternative)
- 1 tablespoon Greek yoghurt
- 1 teaspoon honey or maple syrup
- 50g fresh berries (blueberries, strawberries, raspberries)
- A pinch of cinnamon (optional)
- A handful of nuts or seeds (optional)
Instructions:
- In a jar or a small bowl, combine the oats, milk, Greek yoghurt, honey, and cinnamon.
- Stir well, then cover and refrigerate overnight.
- In the morning, give it a good stir. Top with fresh berries and a sprinkle of nuts or seeds.
- Enjoy your delicious and nutritious start to the day!
Lunch: Avocado and Prawn Salad
This light and refreshing salad is perfect for a quick and healthy lunch. It’s packed with protein and healthy fats to keep you energized throughout the day.
Ingredients:
- 1 ripe avocado
- 100g cooked prawns, peeled and deveined
- 1 small red onion, finely sliced
- 1 small cucumber, diced
- 1 handful of cherry tomatoes, halved
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- A handful of fresh parsley, chopped
Instructions:
- Cut the avocado in half, remove the stone, and scoop out the flesh into bite-sized pieces.
- In a large bowl, combine the avocado, prawns, red onion, cucumber, and cherry tomatoes.
- Drizzle with olive oil and lemon juice. Season with salt and pepper.
- Gently toss to combine, then sprinkle with fresh parsley.
- Serve immediately and enjoy a vibrant, healthy lunch.
Dinner: One-Pan Lemon Herb Chicken with Veggies
This one-pan meal is not only easy to make but also full of flavour. The lemon and herbs add a refreshing touch to the chicken and vegetables.
Ingredients:
- 2 chicken breasts (around 200g each)
- 1 tablespoon olive oil
- 1 lemon (zest and juice)
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 small courgette, sliced
- 1 red bell pepper, sliced
- 1 small red onion, cut into wedges
- 100g cherry tomatoes
- Salt and pepper to taste
Instructions:
- Preheat your oven to 200°C (180°C fan/gas mark 6).
- In a small bowl, mix the olive oil, lemon zest, lemon juice, minced garlic, oregano, thyme, salt, and pepper.
- Place the chicken breasts in a baking dish and pour half of the marinade over them, turning to coat. Let them marinate for about 10 minutes.
- Add the courgette, red bell pepper, red onion, and cherry tomatoes to the dish. Pour the remaining marinade over the vegetables and toss to coat.
- Bake for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.
- Serve the chicken and vegetables together for a delicious, balanced dinner.
Dessert: Berry Yoghurt Parfait
A simple yet satisfying dessert that’s also healthy. This berry yoghurt parfait can be whipped up in minutes and is perfect for a sweet treat after dinner.
Ingredients:
- 150g Greek yoghurt
- 1 tablespoon honey
- 50g mixed fresh berries (blueberries, strawberries, raspberries)
- 1 tablespoon granola or crushed nuts
Instructions:
- In a bowl, mix the Greek yoghurt with honey.
- In a serving glass, layer half of the yoghurt mixture.
- Add a layer of mixed berries, then the remaining yoghurt.
- Top with granola or crushed nuts.
- Enjoy your quick and healthy dessert!
Snack: Hummus and Veggie Sticks
This is a great, healthy snack option that’s easy to prepare and perfect for nibbling throughout the day.
Ingredients:
- 100g hummus (store-bought or homemade)
- 1 carrot, cut into sticks
- 1 cucumber, cut into sticks
- 1 red bell pepper, cut into sticks
- A handful of cherry tomatoes
Instructions:
- Arrange the veggie sticks and cherry tomatoes on a plate.
- Place the hummus in a small bowl.
- Dip the veggies into the hummus and enjoy a crunchy, nutritious snack.
Tips for Cooking for One or Two – Easy Recipes for Seniors
Cooking for a smaller household doesn’t have to be tricky. Here are a few tips to help you make the most of your meals with easy recipes for seniors:
Plan Ahead
Planning your meals for the week can help you avoid waste and ensure you have everything you need.
Scale Down Recipes
Don’t be afraid to halve or quarter recipes to suit your needs. Most recipes can be easily adjusted.
Utilize Leftovers
Cook once, eat twice! Use leftovers for lunch the next day or repurpose them into a new dish.
Invest in Storage Containers
Good quality storage containers can help keep your food fresh and make it easy to store leftovers.
Embrace Freezing
Many meals and ingredients can be frozen for later use. Portion out meals and freeze them for quick and easy dinners on busy days.
Cooking for one or two can be just as rewarding as cooking for a crowd. With these easy recipes for seniors, you can enjoy delicious meals without the hassle of large quantities. Happy cooking!
Enjoy your meals and stay healthy!
Additional Resources
For further reading and more easy recipes for seniors, check out these helpful links. These resources provide additional tips, recipes, and guidance specifically for seniors in the UK.
- Age UK – Recipes – A variety of recipes tailored for older adults, from simple snacks to full meals.
- Abing – Recipes for Elderly – A collection of easy-to-follow recipes designed specifically for seniors.
- Age UK Mobility – Quick and Easy Meals – Seven quick and easy meal ideas perfect for older people.
- Elixonn Healthcare – Easy and Healthy Recipes – A selection of easy and healthy recipes for seniors in the UK.