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Healthy Make-Ahead Meals for Seniors from Chef Kevin

If an apple a day keeps the doctor away, imagine what eating healthy every day can do! Eating well can prevent and manage many diseases and keep us looking and feeling good. The problem is, if we are not heading to the community dining venue for a particular meal, we do not always have the time or motivation to jump in and whip up something nourishing. But what if you could walk into your kitchen knowing that you had options prepped, cooked, and ready to be heated? That’s precisely what you can do with these delicious, simple, and healthy make-ahead meals for seniors and recipes from our very own Chef Kevin.

Healthy Make-Ahead Meals for Seniors

Here are just a few easy, healthy meal prep ideas that you can make ahead and enjoy whenever you do not have the time or the inclination to cook.

Soups And Stews 

Soups and stews are make-ahead winners! There is an endless variety, so you can choose what aligns with your preferences and dietary needs; plus, they are super easy to store in the freezer. From crowd-pleasers like chicken noodle soup and chili to hearty stews and thick creamy soups, these meals in a bowl are easy to warm up and eat. All you need is a spoon for a delicious and warm feast.

Steel-Cut Oats 

Steel-cut oats are a warm and hearty breakfast or snack. They have loads of fiber for healthy digestion. But did you know they are also incredibly nutritious, filled with vitamins, minerals, antioxidants, and essential amino acids? You can quickly whip up quart-sized batches and safely store them in the refrigerator for days. When you are hungry, grab a dish of oats, microwave it, and add whatever you like—choose from sugar, peanut butter, raisins, nuts, granola, coconut, and more.

Anything in a Muffin Tin 

Muffin tins are not just for muffins; they are natural portion creators! Egg dishes work very well in muffin tins. You can whisk scrambled eggs filled with low-fat cheese, lean proteins, and leafy vegetables, then pour the mixture into muffin tins and cook. Remove the egg “muffins” from the tins and store them in plastic containers in the freezer. Pop them in the microwave for a warm meal anytime.

Baked Pasta Dishes 

Baked pasta casseroles freeze well and are just as delicious when warmed up. There is also lots of room for creativity and personal taste. You can boost the nutritional value by using whole-wheat pasta and adding meat, chicken, or vegetables such as mushrooms, zucchini, and spinach. Once cooked, you can portion out single servings and place them in individual meal-sized containers.

Recipes for Tasty and Healthy Make-Ahead Meals for Seniors from Chef Kevin

Our own Chef Kevin has shared the recipes for his/her favorite delectable, easy, healthy meals. These satisfying meals are even more flavorful when heated up. Make them ahead, freeze, and then pull one out anytime to warm it up and enjoy!

Pumpkin Chili (4 servings) 

This is a delightful twist on an all-time favorite. This hearty and nourishing dish could not be easier because it comes together in one big pot. You will want to make a lot because it is delicious!

INGREDIENTS 

  • 2 tbsp olive oil
  • 1 yellow onion diced (about 1 cup chopped)
  • 1 bell pepper, any color, chopped (about 1 cup chopped)
  • 1 sweet potato chopped (about 2 cups chopped) (you may substitute butternut squash if you prefer)
  • 3 garlic cloves, minced
  • 2 tsp chili powder
  • 1 tsp cumin
  • ½  tsp salt
  • ½ tsp cinnamon
  • 2 cups vegetable broth
  • 8 oz crushed tomatoes
  • 15.5 oz can 100% pumpkin puree
  • 15.5 oz can of kidney beans, rinsed and drained
  • 15.5 oz can of black beans, rinsed and drained

INSTRUCTIONS  

  • Heat a large pot over medium-high heat. Add the onion, pepper, sweet potato, and garlic cloves. Cook for 3-5 minutes.
  • Add the chili powder, cumin, salt, and cinnamon to the pot and cook for 2-3 minutes.
  • Add the vegetable broth, tomatoes, pumpkin puree, kidney beans, and black beans to the pot and stir.
  • Cover and reduce heat to low. Simmer for 20-25 minutes.
  • When cooled, place in containers for freezing.

Heating chili:  

  • Stovetop: Place in pot and heat on medium until heated through.
  • Microwave: Whether frozen or thawed, heat in 1-minute increments for 2–5 minutes until heated through.

Top with your favorite ingredients, such as:

  • tortilla chips
  • sliced jalapeños
  • sour cream or plain Greek yogurt
  • cheddar cheese
  • a squeeze of fresh lime juice
  • cilantro

Chicken Burritos (4 Servings) 

Chicken Burritos never disappoint. They are easy to make, freeze like a dream, and, best of all, you can doll them up however you like when you reheat them. Toppings like guacamole, sour cream, plain Greek yogurt, and Pico de Gallo kick this favorite up a notch!

INGREDIENTS 

  • 1 tbsp olive or avocado oil
  • 2 (approx..1 lb.) boneless, skinless chicken breasts, diced into bite-sized pieces
  • 1 (1 ounce) packet taco seasoning, or use 2 tsp. of homemade taco seasoning
  • 2/3 cup water for packaged seasoning or chicken broth for homemade taco seasoning
  • 3/4 cup cooked black beans
  • 3/4 cup frozen corn
  • 3/4 cup cooked brown rice
  • 1/2 cup salsa—mild or hot is your choice!
  • 1 1/2 cups shredded cheddar cheese
  • 8 (8-inch) tortillas

INSTRUCTIONS  

  • Heat oil in a large skillet over medium heat. When the oil begins to shimmer, add the chicken and sauté until cooked through (no pink), about 4 minutes.
  • Add water or broth, taco seasoning, black beans, corn, brown rice, and salsa. Bring the mixture to a boil and then turn the heat down to simmer. Let the mixture simmer for 5 minutes, stirring occasionally, until it has thickened nicely.
  • Lay out your tortillas on a work surface. To each tortilla, add 1/3 cup chicken and bean mixture and 3 tablespoons shredded cheddar cheese. Pull in each end of the tortilla and roll it up tightly into a burrito.
  • At this point, you may place the burritos in containers for freezing.

Heating burritos: 

  • Stovetop: Pan fry (no oil needed) the burrito in a skillet over medium-high heat, about 2 minutes per side, until toasted and warmed through.
  • Microwave: Wrap tortilla in a moist paper towel and place in the microwave, heating in 30-second increments until heated through. Carefully open the burrito halfway through, to allow the filling to fully warm.
  • Oven: Wrap frozen tortilla in foil and heat through in a 350°F oven for about 20-30 minutes.

Egg Muffin Cups (6 servings/2 muffins each) 

Your muffin tins will soon be one of your favorite kitchen tools. These handy tins are perfect for creating savory egg muffins that can be enjoyed for breakfast, lunch, or dinner.

INGREDIENTS

  • 10 large eggs
  • ½ tsp pepper
  • ¼ tsp salt
  • ¼ tsp garlic powder
  • 1 ½ cup diced ham or 8 slices of bacon or ½ lb. sausage cooked and crumbled
  • ½ red bell pepper diced
  • 3 tbsp white onion minced
  • 1 cup shredded cheddar cheese
  • ½ cup shredded mozzarella cheese

INSTRUCTIONS

  • Preheat the oven to 350°F.
  • Combine eggs, salt, and pepper in a medium bowl. Whisk to combine.
  • Spray your muffin tin generously with cooking spray or grease with butter. Divide the red pepper, onion, ham/bacon/sausage, and cheese over the 12 wells.
  • Pour the egg mixture over the cheese mixture.
  • Bake for 22-25 minutes or until set.
  • Let cool completely, remove from cups, and freeze.

Heating muffin cups:  

  • If frozen: Place in microwave for 60-90 seconds.
  • If thawed: Place in microwave for 30-60 seconds.

Tuscan Pasta 

Chef Kevin’s Tuscan Pasta takes just 20 minutes to prepare and makes a perfect freezer meal. Its creamy, cheesy garlic sauce, sun-dried tomatoes, and grilled chicken make it oh-so-satisfying.

INGREDIENTS 

  • 16 ounces of bow-tie pasta
  • 1 cup chicken cooked and cubed
  • 4 tbsp butter
  • 4 garlic cloves finely minced or pressed through a garlic press
  • ½ tbsp dried basil
  • 8 oz cream cheese softened and cut into small cubes
  • 8 oz sun-dried tomatoes, rinsed, drained, and chopped
  • 2 cups milk
  • 8 ounces grated parmesan cheese
  • ½ tsp ground black pepper
  • ½ tsp salt

INSTRUCTIONS

  • Cook your pasta according to the package directions. While it is cooking, prepare the sauce.
  • In a medium pot or skillet, melt the butter over medium heat. Add garlic and cook for about 2 minutes, stirring the whole time. Stir in the dried basil. Add the cream cheese, stirring with a whisk, until the mixture is smooth. It will appear curdled initially but become a smooth, creamy paste with continuous whisking for 2-3 minutes. Stir in the sun-dried tomatoes.
  • Keep cooking over medium heat. Add the milk, whisking quickly and constantly until it is blended into the sauce. Stir in the Parmesan cheese, pepper, and salt.
  • Cook over medium heat, stirring until the cheese is melted and the sauce is the desired consistency, about 5-10 minutes. If your pan is large enough, add the cooked and drained pasta and the chicken and mix. If the pan is not large enough, transfer it to a bowl.
  • When cooled down, transfer to oven-friendly containers for freezing.

Heating pasta:  

  • If frozen: Bake at 350 degrees for 40 minutes or until heated through.
  • If thawed: Bake at 350 degrees for 30 minutes or until heated through.

Eating nutritious meals is one way of keeping your body strong and healthy and keeping your energy up. At [COMMUNITY NAME], in [CITY, STATE], we understand the many physical benefits of regular healthy meals for seniors. We also know the benefits of enjoying those meals in the warm and social environment of a community. Meals in any of our dining venues are not only delicious chef-led cuisine, but also provide a supportive social atmosphere where friends and good conversation abound.

To learn more about Jacaranda Trace, give us a call at 941-408-2050 or visit our website to schedule a personal appointment.

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