Recent research estimates that 27 percent of people aged 60 and older in the United States live alone, and older women are twice as likely as older men to live alone. For some people who live alone, making healthy food choices is challenging. These recipes from chef Linda Monastra, a graduate of the Natural Gourmet Institute in New York City, help make every meal healthy and tasty.
Overnight Oats with Berries
- ½ cup unsweetened almond milk
- 1 tablespoon smooth unsalted almond butter
- 1 tablespoon maple syrup
- 1 teaspoon ground flaxseeds
- ¼ teaspoon ground cinnamon
- ¼ teaspoon ground ginger
- ⅛ teaspoon ground nutmeg
- ⅛ teaspoon salt
- ½ cup rolled oats
- ¼ cup blueberries
- ¼ cup raspberries
In small bowl, whisk together almond milk, almond butter, and maple syrup. Stir in flaxseeds, spices, salt, and oats until oats are thoroughly coated. Transfer mixture to jar with lid, and make sure oats are completely submerged. Refrigerate overnight. The next day, stir oat mixture and sprinkle with berries. If desired, heat in microwave for 30 seconds before adding berries.
Arugula Salad with Soft-Boiled Egg
- 1½ tablespoon olive oil
- 1½ teaspoon lemon juice
- ½ teaspoon Dijon mustard
- pinch of salt
- pinch of ground black pepper
- 2 teaspoon roughly chopped parsley leaves
- 1 teaspoon chopped chives
- 2 tablespoon chopped walnuts
- 1 large egg
- 2 cups roughly chopped or torn arugula leaves
- ¼ cup frozen peas, thawed
Whisk olive oil, lemon juice, mustard, salt, and pepper in a small bowl. Sprinkle in parsley and chives and stir. Set aside.
To toast walnuts, heat large frying pan over medium-high and add walnuts in single layer. Cook, stirring frequently, until walnuts begin to brown, about five minutes.
Bring small pot of water to boil over high heat. Gently add egg to pot using a slotted spoon. Reduce heat to medium. Cook egg for five minutes for runny yolk or up to seven minutes for firmer yolk, then remove with slotted spoon. Place egg in cold water for one minute to cool slightly. Gently peel and carefully slice egg.
In medium bowl, toss arugula with dressing. Top with peas, toasted walnuts, and egg slices.
English Muffin Pizza with Kale and Bell Peppers
- 2 teaspoon olive oil, divided
- 1 garlic clove, minced
- ¼ cup thinly sliced lacinato kale leaves
- ⅛ teaspoon ground black pepper
- ¼ teaspoon dried oregano
- 4 slices red bell pepper, cut in half
- 1 whole-wheat English muffin
- 2 slices large tomato
- ¼ cup grated mozzarella cheese
- 4 fresh basil leaves
Preheat broiler to high.
Heat 1 teaspoon olive oil in small pan. Add garlic, kale, black pepper, and dried oregano and stir continuously until kale starts to wilt, about two to three minutes. Toss in bell peppers and cook an additional minute. Remove from heat and set aside.
Place English muffin halves with cut sides up on baking tray. Spread ½ teaspoon olive oil on each half with spatula. Toast under broiler for two or three minutes until muffin turns golden. Remove from oven.
Place a tomato slice on each half of English muffin. Top with grated cheese and kale/red pepper mixture.
Put pizzas under broiler for two to three minutes until cheese is melted. Remove from oven and top with basil leaves.
Whole-Wheat Pasta with Salmon and Vegetables
- ¾ cup uncooked whole-wheat penne
- 1 tablespoon olive oil
- ⅓ cup diced zucchini
- 2 garlic cloves, minced
- ¼ cup diced red pepper
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- 3 ounces canned skinless and boneless pink salmon in water, drained
- 1 tablespoon lemon juice
- 2 tablespoon roughly chopped parsley leaves
Cook penne according to package directions. Drain and set aside.
Warm olive oil in medium skillet over medium-high. Add zucchini, garlic, red pepper, salt, and pepper. Lower heat to medium and cook vegetables for three minutes, stirring often. Add salmon and lemon juice and stir to combine. Add pasta to pan and stir to combine. Stir in parsley.
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