Hearty, Immune-Boosting Winter Recipes for Seniors

Start the day with a highly nutritious breakfast, one that will keep you full and ensure you are getting the energy you need.

 

Serves 1 | Prep & Cooking Time: +-10 minutes

 

Ingredients:

• ⅓ cup oatmeal, quick-cooking (dry)
• ¾ cup water (very hot)
• 1 cup milk of your choice
• 2 tablespoons pure honey (or maple syrup)
• ½ banana (sliced)
• ½ cup frozen yoghurt, non-fat

 

Method:

1. Slice the bananas.
2. In a small saucepan over medium-high heat, add the oats, water, milk, and honey. Bring the mixture to a gentle simmer. Cook, stirring occasionally, for 3 – 5 minutes, until the desired consistency is reached.
3. Pour the oatmeal in a large serving dish, add the sliced banana and yoghurt, and enjoy!

 

Recipe by Momables.

One of the winter recipes for seniors that is not merely an old wives’ tale. This comforting chicken and vegetable soup provides all the immune-boosting nutrients one needs.

 

Serves 4 | Prep & Cooking Time: 55 minutes

 

Ingredients:

• 3 cloves garlic
• 1 onion
• 2 teaspoons olive oil
• ½ teaspoon white pepper
• 1 litre chicken stock
• 2 skinless chicken breasts
• 1 potato
• 1 sweet potato
• 1 carrot
• 1 cup broccoli, chopped
• 1 cup spinach, chopped
• ½ cup small pasta, such as macaroni or orzo
• 1 tablespoon basil pesto

 

Method:

1. Chop the onion and garlic and cut the carrot, potato and sweet potato into 2cm dices.
2. Gently fry the onion and garlic for a few minutes until soft. Add the carrot, potato and sweet potato and fry for 10 minutes or so. Add the stock and pepper and bring to the boil. Add the chicken breasts to the pot and simmer for 10 – 15 minutes, until the chicken is cooked.
3. Remove the chicken from the pot and leave to cool for a few minutes. Add the broccoli, pasta and spinach to the pot and bring to the boil. Shred the chicken breasts and add the meat back into the pot. Cook until the pasta is done and the broccoli is tender (but still has its green colour).
4. Remove from the heat, add the basil pesto and stir through. Season with salt and pepper. Serve with crusty bread (optional).

 

Recipe by Healthy Food.

Warm your body right down to your bones with a wholesome beef stew, perfect for cold wintery days. This mouthwatering stew will not only heat you up, but it’s packed with healthy vegetables and herbs.

Serves 6 | Prep Time: 20 minutes | Cooking Time: 1 hour 45 minutes

 

Ingredients:

• 900g beef stew meat
• ½ cup flour
• 3 tablespoons vegetable oil
• 2 teaspoons salt
• 1 teaspoon fresh black pepper
• 4 carrots, chopped
• 1 medium onion, chopped
• 5 cloves garlic, minced
• 3 tablespoons tomato paste
• 5 cups beef broth
• ½ cup red wine
• 3 tablespoons Worcestershire Sauce
• 4 – 5 potatoes
• 2 teaspoons fresh rosemary
• 2 teaspoons fresh thyme
• 1 – ½ cup frozen peas
• 3 tablespoons fresh chopped parsley

 

Method:

1. In a medium bowl, toss the beef stew meat with the flour and set aside.
2. Heat a heavy bottom pot on medium high heat. Add half of the vegetable oil, half of the meat, and half of the salt and pepper. Brown for 3 – 4 minutes turning the meat halfway through. Remove meat and repeat with the rest of the meat.
3. Add the rest of the oil and add the carrots and onions, cook for 3 – 4 minutes then add garlic and tomato paste.
4. Add the browned beef back in and pour in the beef stock, wine, Worcestershire Sauce, thyme and rosemary. Stir on high heat until it comes to a low boil, reduce heat and simmer for 1 hour.
5. Add in potatoes, cover and simmer until potatoes are tender for about 45 minutes.
6. Add in frozen peas and let it heat through for 5 minutes. Garnish with freshly chopped parsley and serve.

 

Recipe by Butter Your Biscuit.

If you’re looking for a meat-free dish, then this quick, easy and nutritional meal is the perfect option for you. Chillies are also very high in Vitamin C, a powerful antioxidant that is important for immune function.

 

Serves 2 | Prep & Cooking Time: 30 minutes

 

Ingredients:

• 1 medium onion, chopped
• 2 cloves garlic, minced or pressed
• 2 cups black beans
• 1 400g can diced tomatoes
• 1 tablespoon chili powder
• ½ cup cilantro (coriander)

 

Method:

1. Chop onions and mince or press garlic, then let it sit for at least 5 minutes to enhance their health-promoting properties.
2. Place all ingredients – except cilantro – in a pot, cover, and let it simmer for about 20 minutes.
3. Top with cilantro (coriander) and serve.

 

Recipe by WHFoods.

Plan your meals for the week ahead with these hearty, immune-boosting winter recipes for seniors.

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