Add variety and nutrition to the diet of a senior in your care

Start breakfast with this omelet.

Spinach Florentine Omelet

1/4 cup plus 2 tablespoon Egg Beaters or similar egg substitute

1 tablespoon shredded cheddar cheese

1/4 cup low-fat cottage cheese

1 teaspoon Parmesan cheese, grated

1/4 cup spinach, chopped

1/4 cup tomato, diced

Apply cooking spray to a saute pan and set over medium heat. Cook the tomatoes for 2-3 minutes, then add the spinach. Stir the vegetables until the spinach is wilted. Spoon the vegetables onto a plate and set aside. Spray the pan again, return to the heat and pour the eggs evenly over the bottom. Shake the pan periodically, and when the egg starts to slide freely, the bottom side is done. If the omelet looks like it is cooking but not sliding from the pan, use a spatula to loosen the bottom as needed. As the top begins to become firm, place cheese in the center and allow to melt. Then add the vegetables over the cheese and fold the egg over to form the omelet. Slide the omelet from the pan onto a serving plate.

Servings: 1 with 115 calories, 2 grams fat, 5 grams carbohydrates, 19 grams protein, 500 mg sodium.

Lunch doesn't have to always be between two slices of bread. Keep it interesting with salads and something a little different.

Chicken Salad

1 1/2 pounds raw chicken breasts, cooked and diced

4 tablespoons light mayonnaise

3/4 cup celery, diced

2/3 cup red onion, diced

1/2 teaspoon pepper

1/2 teaspoon dried rosemary

1/2 teaspoon dried thyme

1/2 teaspoon dried parsley

1/8 teaspoon salt (optional)

After chicken is cooked, combine all ingredients and mix well. Refrigerate until ready to serve. Serve cold on top of a bed of romaine lettuce.

Servings: 5 (1/2 cup), each with 200 calories, 7 grams fat, 4 grams carbohydrates, 28 grams protein, 220 mg sodium.

S

Broccoli Slaw

2 tablespoons crumbled Veggie Bacon

3/4 pound broccoli florets or slaw (bagged)

2 tablespoons plain low-fat yogurt

2 tablespoons mayonnaise

1 1/2 tablespoons apple cider vinegar

1 teaspoon granulated sugar

1/4 teaspoon table salt

1/4 teaspoon black pepper

1/2 cup water chestnuts, chopped

1/4 cup red onion, chopped

Cook bacon in a large skillet over medium heat, turning frequently until crisp. Chop coarsely.

Whisk yogurt, mayo, vinegar, sugar, salt and pepper in a large bowl. Add water chestnuts, onion, bacon and broccoli; toss or stir to coat evenly.

Servings: 6 (1/2 cup), each with 70 calories, 2 grams fat, 10 grams carbohydrates, 3 grams protein.

Try fish for dinner.

Almond Crusted Salmon

1 tablespoon canola oil

4 salmon fillets, about 5 ounce each

4 tablespoons sliced almonds

1/4 cup Egg Beaters or similar egg substitute

4 teaspoons all purpose flour

Preheat the oven to 350 degrees.

Place flour, egg substitute, and almonds in separate shallow bowls. Place one side of each salmon fillet in flour, followed by egg substitute. Press almond mixture into the salmon. Set the salmon aside, nut side up and repeat for other fillets.

Heat the oil in a large saute pan over medium heat. Place almond side of each salmon fillet down in saute pan and cook until the nuts are browned. Flip fillet and cook 1 minute. Remove from pan and place on a sheet tray coated with cooking spray.

Repeat process for remaining fillets. Finish in oven at 350 degrees for 15-20 minutes, or until the salmon is flaky and opaque and the internal temperature reaches 145 degrees.

Servings: 4 (4 ounces salmon), each with 300 calories, 16 grams fat, 3 grams carbohydrates, 34 grams protein.

Round out the meal with dessert or later, a snack.

Rice Pudding

1/2 cup brown rice

1 cup water

1 whole clove

1 cinnamon stick

1/2 cup evaporated milk

1 2/3 cups skim milk

2-3 tablespoons sugar (to taste)

1/4-1/2 teaspoon ground cinnamon (to taste)

Cook rice in water in a sauce pan on low heat with the cinnamon stick and whole clove in the water.

When rice is done, add both milks and bring to a simmer on low heat, stirring constantly.

Continue to cook until the mixture reaches desired consistency; the rice will break down and the liquid will start to thicken.

Remove the cinnamon stick and clove, and add the sugar and ground cinnamon to taste just before serving.

Serve immediately or refrigerate to serve cold later.

Servings: 7 (1/3 cup), each with 110 calories, 1.5 grams fat, 20 grams carbohydrates, 4 grams protein, 50 mg sodium.

Apple Crumble

6 medium granny smith apples

2 tablespoon sugar

1 tablespoon brown sugar

2 tablespoons all-purpose flour

1/2 teaspoon ground cinnamon

Juice from 2 lemons

Topping:

3 tablespoons flour

5 tablespoons oats (quick or old-fashioned, not instant)

1 1/2 tablespoons brown sugar

2 1/2 tablespoons cold butter

Preheat oven to 350 degrees. Peel, core, and slice apples into 1/4-inch slices. Place apples in a large mixing bowl and toss with sugar, lemon juice, flour and cinnamon. Pour into a baking dish sprayed with cooking spray and spread out into an even layer.* Set aside.

For topping, mix flour, oats and brown sugar in a separate bowl. Use a pastry cutter or your fingers to work in the cold butter until pea-sized lumps are formed.

Top apples with mixture; bake 45 minutes or until apples are bubbly and topping is golden brown. Rotate pan once halfway through cooking.

*You can also place 1/2 cup apple mixture with 1 tablespoon topping in individual ramekins before baking for easier portion control or serving later. Bake ramekins all together on a cookie sheet.

Servings: 12 (1/2 cup apple mixture, 1 tablespoon topping), each with 100 calories, 2.5 grams fat, 18 grams carbohydrates, 1 gram protein.

Tuna Melt on English Muffins

2 whole-wheat English muffins,

8 ounces light tuna, packed in water, drained

4 tablespoons celery, minced

4 tablespoons red onion, minced

1 teaspoon flat-leaf parsley, minced

3 tablespoons light mayonnaise

1 tablespoon whole grain mustard

Freshly ground black pepper, to taste

Freshly squeezed lemon juice, to taste

2 ounces sharp Cheddar cheese

Preheat the broiler and set the rack about 4-5 inches from the heat source.

In a small mixing bowl, break up the tuna with a fork. Toss with the celery, onion, and parsley. Add the mayonnaise, mustard, and stir to combine. Season with the pepper and lemon juice to taste.

Spread the muffins out on a baking sheet and toast under the broiler for 2 minutes. Top the toasted muffins with tuna salad and cheese. Place the baking sheet under the broiler and heat for 3-5 minutes, until the cheese has melted. Serve immediately.

Serving Suggestion: Serve with sliced tomatoes, coleslaw, and fruit for a complete meal.

Serving: 4 (1/2 muffin), each with 240 calories, 10 grams fat, 18 grams carbohydrates, 21 grams protein.