Getting the proper nutrition as we grow older is essential for remaining healthy, strong and active. Learning new ways to prepare our favorite foods can help us get the right nutrition as we enter middle age.
You are what you eat, and if you want to look and feel younger, try these five anti-aging recipes for middle-age nutrition.
Here’s a great recipe to get your day started. Packed with protein, healthy fat and antioxidants, this quick and easy-to-make breakfast wrap will keep you going until lunchtime.
* 1 egg plus 1 egg white
* 1 tbsp goat cheese
* 1 oz baby spinach leaves
* 1/4 tomato, diced
* 1/4 avocado, sliced
* Sprinkling of fresh dill leaves
* 1/2 tsp olive oil
* Salt and pepper to taste
* 1 whole wheat tortilla
1) Beat egg and egg white in a small bowl, add salt and pepper.
2) Cover tortilla with damp paper towel and microwave on high for 30 seconds.
3) Spread goat cheese on warm tortilla. Top with baby spinach.
4) Add olive oil to skillet and cook scrambled eggs until almost done. Remove pan from heat and gently stir in tomato and avocado.
5) Top with dill and place mixture in tortilla. Fold in half and enjoy.
This soup contains nutrients that promote weight loss, keep bones strong, restore collagen to skin and boost the immune system to prevent colds and flu.
* 2 lbs of leftover chicken bones
* 1 gal water
* 4 carrots, peeled and roughly chopped
* 4 stalks celery, roughly chopped
* 1 onion, roughly chopped
* 1 tomato, quartered
* 2 garlic cloves, peeled and smashed
* 1 bunch parsley
* 1 bay leaf
* 2 tbsp apple cider vinegar
* salt and pepper to taste
* 8 c of your favorite greens (broccoli, kale, cabbage, spinach, brussels sprouts, chard, mustard etc.) chopped into bite-sized pieces
1) Pour water into slow cooker. Add chicken bones, carrots, celery, onion, tomato, bay leaf, vinegar, salt and pepper. Simmer for four hours.
2) Add garlic and parsley during the last hour.
3) Strain broth, discard solids.
4) Return broth to slow cooker and add the chopped greens. Simmer for 30 minutes.
Great for breakfast or snack, these muffins are packed with nutrients, antioxidants and fiber to help keep you looking and feeling young.
* 1 c old fashioned oats
* 1 c whole wheat flour
* 1 c self-rising flour
* 1/4 c plus 1 tbsp brown sugar
* 1/4 c orange juice
* 1 c low fat buttermilk
* 1 egg
* 1 tbsp olive oil
* 1 tsp vanilla extract
* 1 c blueberries
* 1/4 c slivered almonds
1) Mix almonds and 1 tbsp brown sugar in small bowl and set aside.
2) Place oats in a blender and pulverize. Pour into mixing bowl along with both flour types and 1/4 cup sugar. Mix all wet ingredients in a separate bowl, then mix into dry ingredients.
3) Gently fold blueberries into mix. Spoon batter into muffin tin. Top with almond-sugar mix. Bake at 400 F for 20 minutes.
This easy recipe turns a can of ordinary black beans into a nutritious, delicious soup that helps prevent cancer.
* 1 can black beans, drained
* 1 c diced onion
* 2 tsp minced garlic
* 1/3 c charred poblano peppers, peeled, seeded and chopped
* 1 tbsp tomato paste
* 1/4 tsp each of cumin, paprika and oregano
* 2 c vegetable stock
* 1 tbsp olive oil
1) Place olive oil in skillet and sauté onion for 2 minutes.
2) Add garlic and sauté 1 more minute.
3) Add all remaining ingredients and bring to a simmer.
4) Remove from heat.
5) Puree in blender or with immersion mixer.
6) Serve hot or cold.
Rich in beta-carotene, antioxidants and vitamin A that protect against heart disease, cancer and sun damage to skin, this carrot soup recipe is simple to make and packs a nutritious punch.
* 2 lbs baby carrots
* 1 onion, sliced
* 2 tbsp honey
* 3 garlic cloves, minced
* 1 tbsp curry
* 2 qts of water
1) Place all ingredients, except honey, into a sauce pan and simmer until carrots are tender.
2) Remove from heat. Add honey.
3) Puree soup mixture in blender until smooth.
4) Serve hot or cold.
Eating these kinds of foods can help you slow down the aging process both internally and externally. If you want to look and feel younger, plus stave off age-related diseases, you should try them.