24/05/2024
MEAL OF THE DAY
Here's a simple and nutritious recipe suitable for older adults:
**Salmon and Vegetable Quinoa Bowl**
*Ingredients:*
- 1/2 cup quinoa, rinsed
- 1 cup water or low-sodium vegetable broth
- 1 small salmon fillet (about 4 oz), skinless
- 1 cup mixed vegetables (e.g., broccoli florets, carrots, bell peppers), chopped
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 1/2 teaspoon dried herbs (such as thyme, rosemary, or parsley)
- Salt and pepper, to taste
- Lemon wedges, for serving
*Instructions:*
1. In a small saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until quinoa is cooked and water is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.
2. While the quinoa is cooking, preheat the oven to 400Β°F (200Β°C). Place the salmon fillet on a baking sheet lined with parchment paper or aluminum foil. Season with salt, pepper, and a squeeze of lemon juice. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
3. In a large skillet, heat olive oil over medium heat. Add minced garlic and sautΓ© for 1 minute, until fragrant.
4. Add the chopped mixed vegetables to the skillet. Cook, stirring occasionally, for 5-7 minutes or until the vegetables are tender but still crisp. Season with dried herbs, salt, and pepper.
5. To assemble the quinoa bowls, divide the cooked quinoa among serving bowls. Top with the cooked vegetables and flaked salmon.
6. Serve the salmon and vegetable quinoa bowls warm, garnished with lemon wedges for an extra burst of flavor.
This recipe provides a balanced combination of protein, whole grains, and vegetables, making it a nutritious and satisfying meal option for older adults. Plus, it's easy to prepare and can be customized with different vegetables or herbs based on personal preferences. Enjoy!
