4 Raw Recipes for Seniors

Eating well is an integral part of healthy aging particularly as seniors need additional energy and strength for doing their activities. Most often, these older individuals also suffer from chronic conditions like diabetes and heart ailments making it inevitable to take sufficient precaution on the diet consumed. Though calorie needs reduce with age, the nutrient requirements of elders remain the same or perhaps increase. Hence, seniors must plan and eat nutritious meals daily.

Plant-based diets for seniors offer a promising solution to this challenge. They include a host of vegetables, fruits, whole grains, tubers and starchy foods. Consuming such diets help seniors to have a longer lifespan and enjoy a vibrant lifestyle. The various benefits of plant foods are enlisted below:

• Decreases the pace of aging
• Promotes a young and healthy look
• Improves the body immunity
• Boosts the energy levels
• Supports weight-loss
• Enhances mental cognition and reduces stress
• Fosters better sleep patterns

Why choose Raw Foods?

Research reveals that it is best to consume plant-based foods in the raw state for optimal health outcomes. This diet could include a combination of vegetables, fruits, sprouts, nuts and seeds in the uncooked form. The theory behind this propagation is that the natural enzymes are retained in the raw foods thereby avoiding harmful biochemical reactions in the body. These foods also prevent the generation of toxins like ammonia and uric acid.

Raw foods are enriched with minerals, vitamins and fibres that naturally fulfill the nutrient needs of elders. They also reduce the risk of cancer and regulate blood pressure. It is therefore understandable that family members and caregivers prefer such diets for the well-being of elderly people. Even care facilities like assisted living dining encourage such eating habits by designing interesting, tasty and healthy vegetarian menus for its senior residents.

Often, most adults also lookout for interesting recipes for elderly parents built around plant-based foods. Here are some easy and healthy raw recipes for seniors:

• Green Smoothie - This nutrient-rich smoothie is made by blending de-stemmed kale leaves, spinach, ginger, pear, cucumber, coconut oil and coconut water to a smooth consistency. It serves as a good energy booster for the mornings and sources Vitamin A and C. It also provides ample hydration.
• Vegetable Bowl - This grain-free dish is made by mixing peeled and chopped carrots, sliced tomatoes and cucumbers, ginger paste, fresh peas and a tablespoon each of crushed walnuts and cashews in a bowl. To this, salt and freshly ground pepper powder are sprinkled. Finally, a little olive oil and lemon juice is added to the mixture and stirred to give it an appealing taste.
• Cucumber-Mint Juice - This simple and refreshing juice is made by mixing cucumber, green apples, mint leaves, coconut water and lime juice in a blender till it has a smooth texture. It may be served chill with ice cubes added.
• Broccoli Salad - This raw salad is made by mixing chopped broccoli florets, roasted sunflower seeds or almonds, onion and cranberries in a serving bowl. This is topped with a liquid dressing of olive oil, apple cider vinegar, honey, minced garlic, mustard and salt and whisked thoroughly. It may be marinated or refrigerated before it is served.

Nutrition Tips for Seniors

• Relish a variety of fresh fruits and vegetables
• Remain well-hydrated
• Maintain a good protein balance by using different pulses
• Ensure sufficient calcium intake by including ragi flour, broccoli and greens in your diet
• Restrict the consumption of sugar, salt, fried, processed and refined foods
• Take foods rich in omega-3 fatty acids like nuts and oilseeds regularly
• Avoid spicy items
• Include fresh herbs like parsley and mint to enhance your appetite
• Preferably consume only easily digestible foods.

So incorporate some raw plant-based recipes in your daily platter to reap the amazing benefits of healthy eating!