Vegetarian

Maintaining a healthful and balanced diet is crucial for seniors to stay healthy and active, and this recipe for Spinach and Goat Pasta is a delicious and nutritious option that’s sure to become a new favorite. With its tender pasta, flavorful spinach, and tangy goat cheese, this dish is a great way to get a variety of essential nutrients in every bite. Plus, it’s easy to make and can be customized to suit your preferences and dietary needs. So, let’s grab our aprons and get ready to create a flavorful and healthful meal that’s perfect for any occasion!

Ingredients

• 1/3 c ricotta
• 2-3 oz goat cheese
• 3-4 c frozen spinach
• 1-2 tblsp parm cheese
• 2 cloves garlic, chopped or minced
• 12-14 oz pasta (rotini or penne is best)
• olive oil
• black pepper
• cherry tomatoes

Directions

1. 1. Cook pasta according to directions
   2. Saute the frozen spinach in olive oil (enough to coat bottom of pan)
   3. Once defrosted and starting to heat, add the garlic. Season with black pepper to taste.
   4. While the spinach continues to saute, mix the goat cheese and ricotta thoroughly (make sure the goat cheese is adequately blended with the ricotta). Add more ricotta as necessary, and then blend in the Parmesan cheese.
   5. Once the spinach has cooked for about 5-10 minutes (after adding the garlic), add to the cheese mixture. Blend, add the pasta, and mix.
   6. Serve with halved cherry tomatoes and Parmesan cheese.

Substitutions

• Protein can be added to make this a more hearty meal – chicken would go great over this pasta.

It’s important to make the most of the food we have and reduce food waste. This recipe for Leftover Vegetable Fried Rice is a delicious and sustainable way to use up any leftover rice and vegetables you may have in your fridge.

Ingredients

• 1-2 cups cooked rice
• 2 eggs
• 1-1.5 cups leftover or frozen vegetables (I used corn, broccoli, peas, carrots, and diced red bell peppers)
• 1-3 tablespoons soy sauce, to taste
• 1-3 tsp ketchup, to taste
• black pepper
• red pepper flakes, optional
• olive oil

Directions

1. 1. Scramble the 2 eggs in a separate pan.  Set aside.
   2. Lightly coat bottom of large pan with olive oil.  Saute vegetables with black pepper.
   3. Add rice and eggs to the pan, mix well.  Add red pepper flakes (optional).
   4. Add soy sauce, to taste.
   5. If the soy sauce flavor is too strong, add ketchup to taste.

Substitutions

• Protein can be added to make this a more hearty meal – shrimp, pork, or chicken would be great here.
• This is versatile – use whatever vegetables you have on hand
• For a slightly more authentic fried rice, banana sauce can be used in place of ketchup

It’s important to maintain a varied and healthful diet that includes plenty of fresh vegetables, whole grains, and lean proteins. This recipe for Pasta with Red Pepper Pesto is a delicious and nutritious way to enjoy the flavors of the Mediterranean, while also getting a variety of essential nutrients in every bite. With its tender pasta, rich and tangy red pepper pesto, and fragrant herbs, this dish is a perfect example of comfort food that’s also good for you. Plus, it’s easy to make and can be customized to suit your preferences and dietary needs. So, let’s head to the kitchen and get ready to cook up a flavorful and healthful meal that’s sure to satisfy!

Ingredients

• 1 lb. of pasta (a kind with ridges)
• 1 – 1 1/2 roasted red peppers, chopped
• 3 cloves of garlic, minced
• 1/2 packed cup fresh basil, chopped
• 1/3 cup pine nuts
• 1/4 cup Parmesan cheese
• olive oil as needed
• black pepper as needed

Directions

1. 1. Cook pasta according to directions
   2. Add garlic to a thin layer of olive oil in a pan, turn on the heat and saute
   3. Add pine nuts to the garlic
   4. Add peppers and basil to the food processor with a touch of olive oil.  Pulse.
   5. Add pine nuts/garlic and Parmesan cheese to food processor and pulse.
   6. Add sauce to hot pasta.  Toss and serve.

Substitutions

• Protein can be added to make this a more hearty meal – try browning some italian sausage or sauteeing chicken strips and adding in!

With its tender and colorful caterpillar-shaped pasta, tangy tomato sauce, and creamy yogurt, this dish is sure to delight your taste buds and leave you feeling satisfied and energized. Plus, it’s easy to make and can be customized to suit your preferences and dietary needs.

Ingredients

• 1 pkg pasta (16 oz)
• 1 zucchini, diced (or more!)
• 1 can crushed tomatoes (28 oz)
• olive oil
• oregano, to taste (probably around 3 tbsp)
• basil, to taste (probably around 3 tbsp)
• 1 – 1 1/2 cups plain nonfat yogurt
• 1-2 tbsp brown sugar
• 1/4 – 1/3 cup Parmesan cheese, plus more to serve with

Directions

1. 1. Cook pasta as directed
   2. Start sauteing  zucchini in olive oil 
   3. When the zucchini starts to soften, add the can of crushed tomatoes and stir in the spices (add garlic powder here if desired).  Add the brown sugar as well and simmer.  As it starts to warm, add the Parmesan cheese.
   4. After the sauce is heated through, take off the heat, and mix in the pasta and the yogurt. Serve with additional Parmesan cheese!

Substitutions

• Protein can be added to make this a more hearty meal – try browning some italian sausage or sauteeing chicken strips and adding in!

Eating a healthful and balanced diet is essential for maintaining good health and well-being as we age, and this recipe for Peas, Artichokes, and Mushrooms over Penne is a delicious and nutritious option that’s perfect for seniors who want to enjoy a flavorful and satisfying meal. With its tender penne pasta, sweet green peas, tangy artichokes, and savory mushrooms, this dish is a great way to get a variety of nutrients and flavors in every bite. Plus, it’s easy to make and can be customized to suit your preferences and dietary needs. So, let’s put on our aprons and get ready to create a delicious and healthful meal that’s perfect for any occasion!

Ingredients

• 1 lb. penne pasta, cooked
• 1 container sliced mushrooms (about a cup and a half)
• 1 heaping teaspoon minced garlic
• 1 can quartered artichoke hearts (drained and dried)
• 1 1/2 – 2 cups frozen petite peas
• olive oil
• black pepper
• rosemary, all to taste
• cherry tomatoes, sliced in half (2-3 per serving)

Directions

1. 1. Coat the bottom of the pan with olive oil.  Put on medium heat, add minced garlic and mushrooms.
   2. As mushrooms start to soften and garlic becomes fragrant, add frozen peas.
   3. After peas defrost, add artichokes.  Add rosemary and black pepper to taste.
   4.  Add more olive oil if needed.  Toss with cooked penne.
   5. Serve with sliced cherry tomatoes and Parmesan cheese.

Substitutions

• Protein can be added to make this a more hearty meal – try browning some italian sausage or sauteeing chicken strips and adding in!

This recipe for Parmesan Spaghetti Squash is a delicious and nutritious option that’s perfect for seniors who are looking for a flavorful and satisfying meal that’s also low in carbs and calories. With its tender and flavorful spaghetti squash, savory Parmesan cheese, and fragrant herbs, this dish is a great way to get a variety of vitamins and minerals in every bite.

Ingredients

• 1 spaghetti squash
• 2-3 tbsp olive oil, plus more as needed
• black pepper to taste
• 1/3-1/2 cup Parmesan cheese

Directions

1. 1. Preheat oven to 375 degrees
   2. Cut squash in half and scoop out seeds
   3. Place squash, cut side up, on a jelly roll pan or casserole dish. Lightly coat squash with olive oil and black pepper
   4. Bake in oven for 40-50 minutes, or until a fork can easily pierce through the squash’s flesh (if squash starts to dry out, add a little more olive oil)
   5. Remove and let sit until cool enough to handle.  Using a fork, srape the stringy flesh out of the squash (you can refridgerate after this step and complete later).
   6. Coat bottom of pan in olive oil and start to heat on medium.  Add squash.
   7. After squash is heated through, add Parmesan cheese and black pepper and mix through.  Add more black pepper or Parmesan cheese to taste.  Enjoy!

Substitutions

• • • Protein can be added to make this a more hearty meal – try browning some italian sausage and stir it in!

It can be difficult to maintain a varied and healthful diet that includes plenty of fresh vegetables, whole grains, and lean proteins. This recipe for Tomato Basil Gnocchi is a delicious and nutritious way to enjoy the flavors of the Mediterranean, while also getting a variety of essential nutrients in every bite. With its tender gnocchi, bright and tangy tomato sauce, and fragrant basil, this dish is a perfect example of comfort food that’s also good for you. Plus, it’s easy to make and can be customized to suit your preferences and dietary needs.

Ingredients

• 1 lb gnocchi
• 2 medium tomatoes diced
• 1/4 cup basil leaves, washed and coarsely cut
• black pepper to taste
• Parmesan cheese, if desired

Directions

1. Cook gnocchi as directed on package
2. Coat bottom of pan with oil.  Add gnocchi and basil.  Sautee through for 4-5 minutes.
3. Add tomatoes and sautee for another 4-5 minutes.
4. Add black pepper and serve with Parmesan cheese if desired!

Substitutions

• This recipe would work with any pasta – but gnocchi is so fun!

As we age, it’s important to pay attention to the foods we eat and make sure we’re getting the nutrients we need to stay healthy and active. This recipe for Basil Walnut Pesto is a delicious and easy way to incorporate the healthful benefits of nuts and herbs into your diet. With its bright and refreshing flavor, this pesto is perfect for adding to pasta, spreading on bread, or using as a marinade for meats and vegetables. Plus, it’s easy to make and can be stored in the fridge or freezer for later use.

Ingredients

• 1 bunch of basil, leaves only; washed and dried (about 1/2 – 2/3 cup, packed)
• 1-2 cloves of garlic
• 1 handful of walnuts
• olive oil as needed (3-5 tablespoons or more)
• 1/4 parmesan cheese (or to taste)
• Cooked pasta, for serving

Directions

1. Chop basil in food processor with a few splashes of olive oil. Use a spatula to wipe down the sides as needed.
2. Add walnuts, garlic, and parmesan cheese with 2-3 tablespoons of olive oil and pulse until smooth.
3. Add olive oil until creamy but not oily.  Serve with warm pasta.

Substitutions

• Pesto is a forgiving recipe – you can experiment with different greens (arugala or spinach) and different nuts (pine nuts, almonds, cashews).

It’s important to maintain a healthy and balanced diet that includes a variety of nutritious and flavorful foods. This recipe for Couscous Stuffed Zucchini Boats is a delicious and creative way to incorporate vegetables and whole grains into your diet, while also enjoying a flavorful and filling meal. With its tender zucchini, fluffy couscous, and savory seasonings, this dish is sure to delight your taste buds and leave you feeling satisfied and energized. Plus, it’s easy to make and can be customized to suit your preferences and dietary needs.

Ingredients

• 3 zucchini or yellow squashes
• 2 cups cooked couscous
• 2 tbsp minced garlic
• 2 tsp lemon juice
• 2-3 tbps mixed italian seasoning (equal parts garlic powder, parsely, oregano, basil)
• 1/3 cup Parmesan cheese
• olive oil, as needed

Directions

1. Halve each squash lengthwise and scrape out the centers with a spoon, forming a boat.  Slice a thin strip off the bottom of each boat so that it sits flat.  Chop the strips that were sliced off and set aside.
2. Coat the bottom of a pan with a thin layer of olive oil.  Sauté the garlic and extra zucchini that was chopped.
3. When the garlic is fragrant, or starts to lightly brown, add the couscous, seasonings, lemon juice, and parmesean cheese.  Let everything be fully heated (if your couscous cooled after cooking) and serve!

Substitutions

• To add protein, this can be made with any meat or meat substitution (sausage, grilled/rotisserie chicken, ground beef, black beans)
• Addition vegetables can be added such as grilled or roasted broccoli, squash, or cauliflower