Guide to Summer Food for Seniors - Part 3 - Summer Meals

By Anna Hazard

View the Rest of the Series

Part 1 : In Season Foods
Part 2 : Food Safety
Part 4 : Summer Drinks

Introduction

With the bountiful supply of in-season produce and the rising temperatures that make indoor cooking far less attractive, meal plans for this time of year tend to focus on inexpensive & easily obtained vegetables, fruits, and herbs that can be prepared without cooking and served while chilled. In season proteins include a bevy of seafood that provides senior-friendly nutrients & beneficial fats without the drawbacks of high calories & saturated fats that are present in other types of meat.
 
Remember that some recipes may need to be tweaked to best fit the needs of a certain senior (corn-on-the-cob is a well known summer treat, but those fresh kernels can still be enjoyed by those without strong teeth or jaw power) and that certain styles of food (such as raw seafood with its potential for food poisoning complications) should be avoided for overall senior health.

Meal Components

Cold Salads

• Chilled salads full of the veggies, fruits, and herbs that are in-season during the summer are a must-have staple for this time of year. They are relatively cheap with the wide variety of produce available, easy to fix with no cooking required in the summer heat, and are chock full of vitamins, antioxidants, and phytonutrients that are particularly helpful for senior related health concerns such as arthritis & cardiovascular problems.
  
• Roz's Caprese Salad with Grape Tomatoes, Mozzarella & Basil | Cantaloupe Salad with Figs, Olives, and Basil | Corn & Blueberry Salad | 5-Minute Raspberry Summer Salad | Fennel, Arugula, and Pine-Nut Salad

Chilled Soups

• For those seniors who have trouble chewing or swallowing, a variation of a stew, soup, or gazpacho may be a more beneficial choice. As the elderly tend to be particularly vulnerable to heat related conditions, chilled or cold-serve varieties are recommended for this time of year over their more well known heated versions. These soups use the same nutritious produce as salads with the same benefits. Feel free to stray away from the normal vegetable soup ingredients and try a lighter or sweeter version that incorporates fruit & herbs instead.
• Watermelon Gazpacho | Chilled Strawberry Soup | Cucumber Gazpacho with Watermelon and Mint | Classic Gazpacho with Spicy Grilled Shrimp | Cold Cucumber Soup with Yogurt and Dill | Cold Crab Soup Recipe
  

Side Dishes

• The focus on seasonal vegetables, fruits, and herbs continues with these side dishes that can include the addition of summer seafood as well. Dips, spreads, and finely chopped guacamole are good choices for those who may have trouble chewing. Even a senior with strong teeth may better enjoy fresh corn that has been pulled free of the cob and added to a salad for easier handling.
  
• Crab, Mango, and Cashew Dip | Perfect Guacamole |  Fresh Shell Bean and Sage Spread | Summer Corn and Rice Pilaf
  

Entrees

• These main dishes focus on summer seasonal seafood -- a good source of protein & omega-3 fatty acids that help with inflammation, osteoporosis, as well as preventing heart disease & dementia. In particular Sock-eyed (Red) Salmon are known for their high concentration of the omega-3 fatty acids and other antioxidants & vitamins. Stick with wild-caught varieties to receive the full benefit of their nutrients without the added saturated fat found in the farm fed versions. To raise the nutritional count even further, add in other seasonal produce for flavoring.
• Shrimp & Feta Stuffed Zucchini | Salmon and Summer Veggies in Foil | Marinated Salmon with Mango-Kiwi Relish | Devilled Crab | East Coast Summer Scallops
  

Frozen Desserts

• There are a bevy of chilled, cold, or frozen dessert recipes available that are perfect for this time of year. For the best complement to senior health (with its many conditions that tend to become more common with age such as adult onset diabetes & cardiovascular problems), try going for healthier options. This includes adding in no extra sugar to the natural fructose already provided by fruit or by substituting in healthier options. This would include subbing in honey for baker's sugar and non-fat Greek Yogurt for heavier creams.
• Minted Watermelon Popsicles | Raspberry-Chocolate Almond Ice Cream | Sugar Free Plum Granita |  Sugar Free Mango Sorbet | Frozen Blueberry Coconut Yogurt Pie | Raw Matcha & Raspberry Ice Cream Cake