Recipe Box: Eat well for good health
For National Nutrition Month, we’re dishing up well-rounded recipes to help meet older adults’ nutritional needs. The U.S. Department of Agriculture recommends special dietary considerations for older adults:
• Eat more protein to maintain muscle mass.
• Taking vitamin B12 is important for nutrient absorption, which decreases with age or certain medications.
• Drink water and unsweetened beverages to aid digestion and nutrient absorption.
5-a-Day Bulgur Wheat
1 medium onion, chopped
1 cup broccoli, chopped
1 cup carrot, shredded
1 small green pepper, chopped
½ cup fresh parsley, chopped (or 2 tbsp. dried)
1 tsp. canola oil
1 ½ cups bulgur, dry
2 cups low-sodium chicken broth
8 oz. canned chickpeas or garbanzo beans, drained
Wash and chop fresh onion, broccoli, carrots, pepper and parsley (if using fresh).
Heat canola oil in a large skillet. Add onions and cook until soft.
Add bulgur and stir to coat. Add 2 cups chicken broth to the skillet, then bring to a boil.
Lower the heat, add remaining vegetables and chickpeas. Cook for 10 minutes or until the liquid is absorbed.
Add parsley and stir. Serve warm or cold.
Argentinean Grilled Steak with Salsa Criolla
1 large, ripe tomato, cored, seeded, and finely chopped
¼ small red onion, finely chopped
2 tbsp. fresh parsley, finely chopped
2 tsp. extra virgin olive oil
2 tsp. red wine vinegar
½ tsp. minced garlic
¼ tsp. oregano
¼ tsp. low-sodium adobo seasoning, divided
¼ tsp. crushed red pepper
1 lb. skirt steak
In a small bowl, mix together tomato, onions, parsley, olive oil, vinegar, garlic, oregano, 1/8 tsp. adobo seasoning and crushed red pepper. Cover and refrigerate for at least 1 hour or up until 48 hours.
For the steak:
Heat grill to medium-high heat. Sprinkle steak on both sides with low-sodium adobo seasoning. Place steak on hot, greased grill grates.
Cook, flipping once, until steak is well-browned on both sides and cooked to 145°F (about 6 minutes for medium-rare).
Let rest for 5 minutes. Thinly slice steak. Divide steak evenly among serving plates. Top with refrigerated salsa.
Source: USDA My Plate