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Jazzing Up DinnerPam VanKampen, RDN, CD

Greater WI Agency on Aging Resources (GWAAR) www.gwaar.org

Pam.vankampen@gwaar.org

608-228-8095

Goals for Presentation

• Identify foods to keep on hand to support your health and lower anxiety.

• Share easy, practical meal ideas.

• Learn new ways to use common foods by using the Choosemyplate.gov 5waysSeries

• Highlight nutrients older adults need and foods that are good sources.

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When Cooking, Remember to NOURISH!

• Nutrient Dense foods

• Options/Variations

• Update recipes for 1-2 servings

• Recipes quick, healthy and affordable

• Interactive and Engaging

• Seasonings and Seasonal Foods

• Hydration pairing

FoodHero.0rg

Oregon State University has developed this website, where Healthy Food Is Fun, Fast, Tasty and Fits Your Budget!https://www.foodhero.org/recipes/healthy-recipesCheck out their PantryRecipes https://www.foodhero.org/recipes/categories/5741

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https://hnrca.tufts.edu/myplate/

Important Nutrients

Protein

• Provides energy

• Helps maintain muscle & bone strength

• Repairs tissue, maintains blood sugar levels, and promotes satiety

Food sources: nuts, seeds, legumes, eggs, dairy, seafood, poultry, and meat

Fiber

• Needed for a healthy digestive system

• Promotes satiety

• Helps control blood sugar & lower cholesterol

Food sources: fruits, vegetables, whole grains

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Important Nutrients

• Calcium• Needed for bone and heart health

• Food sources: dairy, vegetables (kale, broccoli, etc.), fortified foods

• Vitamin D• Crucial for bone health

• Higher needs for those >70 years

• Older adults are at increased risk for vitamin D deficiency

• Food sources: fatty fish, fortified food and drink

Hydration• UCLA Study: 40% of older adults

may be chronically under-hydrated

• Dehydration can cause a variety of serious health problems: falls, heat stroke, urinary tract infections, kidney stones, confusion, etc.

• Symptoms of dehydration: dry mouth, dark colored urine, small amounts of urine, fatigue, dizziness, muscle cramps, headaches, feeling weak or irritable

• Herb Flavored Water

https://www.foodhero.org/recipes/herb-flavored-water

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Foods to Keep Stocked for Quick, Easy Meals

• Vegetables (Fresh, frozen or canned)

• Beans & Lentils

• Rice, Pasta and Grain Blends

• Canned Tomatoes

• Tuna or other canned fish

• Nuts and Seeds

• Canned or Dry Soups

• Pasta Sauce

• Soup Stock or Broth

• Fruit (Fresh, Dried, Canned, or Frozen)

• Olives & Olive Oil

• Yogurt, Greek or Icelandic, plain or vanilla

• Herbs and Seasonings

• Potatoes• Salsa• Eggs• Roasted Turkey• Chicken

Recipes for Pantry Items

• You can click on the ingredients you have on hand and it will generate a nice variety of recipes that you can make.

• https://www.yummly.com/pantry-search

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Herbs and Seasonings Add Flavor and Variety!

https://www.mccormick.com/recipes/quick-meals

https://www.penzeys.com/shop/recipes/

https://www.thespicehouse.com/pages/recipesRecipes from regions of the world.

When Should I Add Dried Herbs?

ADD HERBS TOWARDS THE MIDDLE OR CLOSER TO THE END OF THE COOKING PROCESS. HERBS LOSE

FLAVOR QUICKLY, SO IF THEY ARE LEFT IN THE HEAT OF THE COOKING PROCESS FOR TOO LONG THEIR FLAVOR WILL BE COMPLETELY

COOKED AWAY.

IN DISHES THAT TAKE A LONG TIME TO COOK, LIKE CHILI, YOU WILL WANT TO ADD YOUR HERBS VERY CLOSE TO THE

END SO THEY HAVE TIME TO INCORPORATE BUT DON'T HAVE THE

TIME TO LOSE ALL THEIR FLAVOR.

REMEMBER THAT IF YOUR HERBS HAVE NO SCENT OR COLOR, THEY PROBABLY WON'T ADD ANYTHING TO YOUR DISH ANYWAY. USE FRAGRANT DRIED HERBS.

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Vegetables

• Frozen, Canned, Fresh or Freeze Dried.

• Frozen veggies are as good as fresh. When researchers compared the vitamin C, beta carotene and folate they found the frozen version is on par with fresh and can even be higher in nutrients.

• Did you know your body needs fat in foods to absorb many of the nutrients in veggies, like lutein, lycopene and beta carotene. Olive oil is a great choice!

• Add to Grain Bowls, Soups, Rice, hot dish, salads, use with dips and hummus

Frozen Broccoli 5 Ways

• Cream of Broccoli Soup

• Brag About it Bread Bake

• Magic Crust Quiche

• Broccoli and Corn Bake

• Macaroni & Cheese with Broccoli

Find the recipes at https://choosemyplate.gov/5-ways-series

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Frozen Corn 5 Ways

• 3-Can Chili

• Crispy Taquitos

• Corn and Green Chili Salad

• Black Bean and Couscous Salad

• Corn Bread

• Find the recipes at https://choosemyplate.gov/5-ways-series

Salsa

Adds a lot of flavor and moisture to dishes

This Photo by Unknown Author is licensed under CC BY

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Korean Beef Recipe (Pairs well with Turmeric Rice Pilaf)

https://lorifernandez.com/recipes/

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Beans and Lentils

• Beans, can lower your risk of many chronic diseases as part of a plant-based diet.

• High in protein, fiber, potassium

• You can make soup, dip, chili, hummus

• They can be used for a base at any meal

• Breakfast with an egg on top• Soup for lunch• Put together a mixture of beans and

veggies for dinner

• Chickpeas (also called garbanzo beans) can beef up stews, soups or salads.

• Try roasting and tossing with spices for a flavorful low-fat snack.

• https://bushbeans.com/en_US/recipes-inspiration

• https://randallbeans.com/recipes/

Tuna and Canned Fish

• Tuna. Make your tuna salad sandwich lighter by dressing the fish in lemon juice or mixing it with avocado instead of mayo.

• Mediterranean Tuna Salad: In a bowl, mix 2 pouches tuna, 1 can rinsed and drained chickpeas, a few halved cherry tomatoes, torn fresh greens and a few pitted kalamata olives and feta cheese if you like. Toss with a drizzle of olive oil, fresh lemon juice and a sprinkle of oregano. Julie Andrews, MS, RDN, CD

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Yogurt 5 Ways

• Red Potato Salad

• Strawberry Kiwi Pops

• Cucumber Yogurt Dip

• Greek Salad with Chicken

• Peanut Butter Banana Smoothie

Find the recipes at https://choosemyplate.gov/5-ways-series

Turkey 5 Ways

• Shepard's Turkey Pie

• Turkey & Rice Soup

• Turkey Tostadas

• Turkey Potato Salad

• Turkey Tetrazzini

Find the recipes at https://choosemyplate.gov/5-ways-series

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Whole Grains

• Can be the foundation of any meal or snack

• Brown Rice, Oatmeal, Whole Grain Pasta, Grain Blends

• 1 cup of quinoa has 5 grams of fiber and 8 grams of protein and cooks in 15 minutes!

• Oatmeal with berries, nut butter, even an egg on top with parmesan cheese for a savory dinner!

• Ragu Simply (Made with Cauliflower and Milk). Half the fat and calories of regular Alfredo Sauce. ¼ cup = 40 calories, 2.5 grams of fat.

• Cook some extra rice and grains and keep in the fridge up to 3 days (or freeze) and add to canned soups to make them heartier.

Protein Up Your Cooked Grains

• Build on the 5 grams of Protein you get in a bowl of whole-grain oatmeal/grains with these delicious stir-ins.

• Egg. (6 grams of Protein).

• Nut Butter. (2 TBSP adds 7 grams of Protein)

• Greek or Islandic Yogurt. (1/4 cup nonfat adds 6 grams of Protein and only ~35 calories!)

• Chia Seeds. Top with 3 TBSP adds 6 grams of Protein and 11 grams of Fiber!

• Whey Protein Powder. Stir in 2 TBSP of a no-added sugar variety adds a milky flavor and creaminess.

• Beans. Add 5 TBSP hummus with a sprinkle of zaatars and feta for hummus oats. Or 6 TBSP refried fat-free beans or any beans or 3 oz of silken tofu.

• Cottage Cheese. ¼ cup adds 7 grams of Protein and add fruit or other toppings you could put on cottage cheese.

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Brown Rice

• Brown Rice 5 Ways• Fried Rice• Caribbean Casserole• Fiesta Rice Salad• Cheesy Broccoli Rice

Squares• Black Bean Burgers• Find the recipes at

https://choosemyplate.gov/5-ways-series

Shortcut Rice Pudding

Use leftover rice. Add some vanilla almond milk or milk of your choice with vanilla. Then add some fresh berries or dried fruit. Season with cinnamon, nutmeg, and warm up. That’s it!

Recipe adapted from the Anti-Book Cook.

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• Oatmeal with Sautéed Mushrooms, Onion, and Thyme

• http://www.shape.com/healthy-eating/meal-ideas/16-savory-oatmeal-recipes

Savory Oatmeal

Canned Pears-5 Ways

• Pear Party Salsa

• Pear Salad

• Pear Quesadilla

• Frozen Pear Pops

• Cobb Salad with Pears• Find the recipes at https://choosemyplate.gov/5-ways-series

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Pear Salad from Choose My Plate

5-Way Series

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Canned Peaches 5-Ways

• Grilled Cheese with Peaches and Spinach

• Peach Cooler

• Rise and Shine Cobbler

• Chicken Salad and Peach Sandwich

• Peach Sauce• Find the recipes at https://choosemyplate.gov/5-ways-series

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Baked Pear or Apple

Core the fruit. Fill with granola, 1 tsp. maple syrup, and cinnamon or spice of your choice.

Bake until the fruit is soft, about 20 minutes on 350. OR you can microwave

Pumpkin- It’s Not Just for Pie!

100% Pure Pumpkin. It's not just for pie. Plain pumpkin (not the premade mix) can go in warm soups or a quick Pumpkin Spice Mousse. Just mix with equal parts non-fat Greek yogurt and top with cinnamon, nutmeg, and drizzle of honey.

Pumpkin- 5 Ways

• Pumpkin Pancakes

• Pumpkin Pudding

• Cranberry Pumpkin Muffins

• Pumpkin Smoothie

• Pumpkin & White Bean Soup

• Find the recipes at https://choosemyplate.gov/5-ways-series

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Pumpkin Yogurt Parfait with GingersnapCrumble

Image by RitaE from Pixabay

Berries

• Fresh, Dried, or Frozen

• Mash frozen berries and put on top of a nut butter sandwich instead of jelly

• Berries 5 Ways• Overnight Oats and Berries• Broccoli Strawberry Orzo

Salad• Fabulous Fruit Muffins• Spicy Fruit Cup• Very Berry Smoothie• Find the recipes at

https://choosemyplate.gov/5-ways-series

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Tips for a healthy diet you deserve

• Variety and balance

• Make half your grains whole

• Include protein at every meal

• Eat with others when able

• Color your plate with fruits and veggies

• Variety of colors = variety of nutrients

• Choose low-fat or fat-free dairy

• Drink fluids frequently throughout

the day

A Few Recipe Resources• https://www.choosemyplate.gov/resources/infographics/5-ways-series

• https://www.choosemyplate.gov/eathealthy/recipes-cookbooks-and-menus

• https://www.foodhero.org/recipes/healthy-recipes

• https://www.eatright.org/coronavirus/recipes

• https://spendsmart.extension.iastate.edu/recipes/

• https://www.choosemyplate.gov/myplatekitchen

• https://bushbeans.com/en_US/recipes-inspiration

• https://www.goya.com/en/recipes

• https://randallbeans.com/recipes/

• https://www.mccormick.com/recipes/quick-meals

• https://www.penzeys.com/shop/recipes/

• https://www.thespicehouse.com/pages/recipes

• https://lorifernandez.com/recipes/

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Have Fun Cooking!

Don’t be afraid to try new things and experiment with

combinations and seasonings!

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