Healthy snack recipes are becoming almost a rage!
And we’ve got some super-delicious, super-easy, super-healthy snacks, especially good for seniors and elderly. Snacking has become increasingly popular. Especially the low-salt, low-sugar types.
And nibbling can be healthy, providing great nutrition. If done right.
So whether you want your snacks as an actual meal or something light in the middle of the day, you'll see lots of choices below. These will be of particular interest to those with elderly
nutrition problems, and folks who like to just nibble, pick at their food,
or only eat small portions.
NOTE: Of course, we must be mindful of any issues with chewing, and dietary or restrictions. Some of these may be modified to suit your needs.
Shrimp Skewer or Salad
Seafood is wonderful in healthy snack recipes. Get several big-sized, ready-to-eat shrimp (or cook your own). On a skewer, begin with a large romaine lettuce folded over, then a chunk of red bell pepper, a baby tomato, another piece of shrimp, a boccoli piece, a chunk of red onion if desired, a chunk of red cabbage, another shrimp, another baby tomato, and ending with a second piece of folded romaine lettuce. Of course, you can add in or substitute any of your favorite veggies. These skewers can also be dipped in your favorite dressing. I like to keep a bag or shrimp available in my freezer, because they are so easy to add to many healthy snack recipes and meals.
Roasted Pumpkin Seed Snack
You need: 2 to 4 cups of raw, natural green pumpkin seeds (depending on the size of your cookie sheet); Tamari Sauce – a natural Japanese type of soy sauce, that is less processed and much healthier. Preheat oven to 350 degrees. Spread natural, raw pumpkin seeds onto a cookie sheet, as thinly as possible, covering the sheet. Bake 8 to 10 minutes, until very slightly browned. Carefully transfer seeds into a large metal bowl or kettle. (I don’t use plastic, because the hot seeds may leech plastic into the food). Sprinkle on about 4 to 6 tablespoons worth of Tamari Sauce. Stir to coat. Cool and eat. Pumpkin seeds make a delicious healthy snack recipe.
Antioxidant Trail Mix
This trail mix is a really healthy snack recipe and is made from raw ingredients, which maintain nutrients. It’s fun to make yourself, if you can’t find it pre-made at your natural foods store. Buy the ingredients in bulk, in the amounts each that you desire, mix together, and serve. It is highly nutritious: walnuts, pecans, filberts, pistachios, dried cranberries, goji berries, dried red cherries, dried blueberries. Trail mixes are great elderly nutrition snacks – it’s important to get or make them as sugar-free as possible. See our page on the power of antioxidants in fruits, on our page for Fruit Nutrition Facts.
Cooked Apple Slices
A very simple healthy snack recipe. Peel and slice up as many apples as you wish. If you use organic apples, you can just wash and leave the skins on. Lay in a cake pan (I use glass), and sprinkle with cinnamon. You can add raisins, dried cherries, cranberries, or other dried fruit if you’d like. (I always get natural dried fruit without sulphur dioxide). Another option is pecans or walnut pieces. Sugar is not needed. I like to sprinkle a little water over the mixture for added moistness.
Cover the pan almost totally with a plastic plate or paper towel to help keep moisture in. Microwave for 2 to 3 minutes. You’ll have to experiment a little with your particular microwave. It can also be baked in an oven, covered, for about a half an hour on 350. Serve warm or cold.
Healthy snack recipes should always use whole grains as much as possible. Use low- or no-salt, whole grain tortilla chips. Layer onto a plate. Spoon on and spread refried beans, or a bean dip (if you like beans). Cover with fresh, baby spinach leaves. You can also add salsa, guacamole and pieces of chicken. Even fish, which is delicious! Sprinkle with shredded cheese. Microwave for 1 to 1 ½ minutes. Add sour cream on top if desired, or lemon if using fish. Serve warm. These are super-simple elderly nutrition snacks.
This recipe can be made similar to the nachos above. Use a small or medium sized whole wheat tortilla, or corn tortilla. Lay it flat, and on one half, spoon on refried beans or bean dip, chopped tomatoes, salsa, spinach leaves, chicken pieces, fish, etc. You can put in any type of vegetable that you like, including avocado or guacamole, broccoli, green or red peppers, onion, and so forth. Use your imagination for what to put on your tortilla. Sprinkle with cheese. Fold over the other half. Microwave for about one minute. Any variations of this will make great healthy snack recipes.
Easy tuna Bumsteads
You need: One or two pieces of toast, small can of tuna, a handful of spinach leaves, slice of cheese. Make the toast, lightly butter if you’d like (some peoole like mayo instead) and put on a plate. Add on pieces of flaked tuna as thick as you’d like. Top with a few spinach leaves and a slice of cheese. Simply put the toast with ingredients in the microwave and cook for about 1 minute or until cheese melts (time will differ according to your microwave). You can also add other seasonings or condiments as you like.
Deluxe Grilled Cheese
Make sure you use a hearty whole grain bread in this healthy snack recipe. Butter the two pieces of bread like usual. Or olive oil can be heated in the fry pan instead. Add two slices of the cheese of your choice. Low-fat is best. Other options: add a slice of tomato, a few spinach leaves or romaine lettuce, a sliced ring of red pepper, and optional avocado slices. Grill the sandwich in a fry pan on both sides, as usual.
Muesili Breakfast Cereal
This is a very healthy old-world cereal originating from Switzerland, and is made from raw rolled oats, dried fruit, and nuts. It is eaten uncooked, so it maintains its nutritional value. I’ve been making it from scratch for about 35 years. The oats should be organic, and can be found in the bulk section of the natural foods area. Mix together: 3 cups of raw rolled oats; optional to add in 1 cup of rolled wheat; 1/4 cup of walnuts or pecans; 1/4 cup of sliced almonds; ½ cup of raisins; ½ cup of dried cranberries; ¼ cup chopped dried apricots. Add a dash of cinnamon to taste. These are approximate amounts and can be adjusted. Any other dried fruit can be added as well, or instead. The mixture can be kept in a canister and served with milk (soy milk is best if you like it) as with any cereal. Let the milk soak in a bit to soften the oats. Top with fresh berries, bananas, or cut fruit. This cereal is high in good fiber, antioxidants, vitamins and minerals.
Nut Butter Nibbles
This is one of our easiest healthy snack recipes. Spread your favorite nut butter (mine is cashew butter; also try almond butter) on whole grain crackers, and top with a slice of banana. Or spread it on celery. You can also make an open-faced sandwich version on whole grain bread or toast.
This healthy snack recipe is a wonderful replacement for soda pop. All you need is a bottle of carbonated water, and natural fruit juice (the kind without added sugar). A natural cranberry juice with a squirt of lemon is my Dad’s favorite version. Fill a tall glass with about one-third carbonated water, and two-thirds fruit juice. You can vary proportions according to your fizz preference. Leave room on the top for ice, and add in some fresh fruit if you’d like. These make great drinks at a party. You can mix a couple kinds of fruit juices to create a punch effect. The fresh fruit can be put on a skewer stick and then put into the drink.
Use seedless red grapes (red because they’re rich in antioxidants). Unless the grapes are organic, they should be carefully cleaned with a fruit and vegetable wash. Grapes are often heavily sprayed with pesticides. Pat dry, spread out on a plate and cover with plastic wrap, or lay them out in a large, flat plastic container with lid. Put in the freezer for about an hour. They are really fun to munch on in hot weather, and can be added to drinks too.
No-Bake Carob Yummies
This is a yummy family recipe (one of my kids’ favorites) using carob chips instead of chocolate chips. Carob comes from the brown pod of the carob tree. In the Middle East, where we lived for awhile, the carob bean is called locust (as in the ancient locust and honey reference). It's highly nutritious in vitamins and minerals, and is great to include in elderly nutrition snacks. Click the link to get the full Carob Yummy Recipe, and other carob recipes.
Be sure to also see...
Fun Party Themes For Seniors! -- Our comprehensive Kindle book. For complete and detailed party ideas (including delicious recipes and snacks to match the theme), click on the link to take you to its Kindle book page.
Delicious Healthy Dessert Recipes -- Our healthy dessert recipes are delicious and fresh. Lots of ways to modify and use them too, including for low salt or sugar ideas. Check these out!
Easy Salmon Recipes -- Easy salmon recipes are in big demand now, because of increased awareness of the importance of “good” healthy Omega3 fats – which are abundant in salmon. These are exceptional healthy snack recipes. Or use them for a full meal!
Elderly Nutrition Snacks -- Easy to stock and grab! We have a really great list of delicious snack suggestions to always have around. For snackers of any age. Especially important for those who don't or can't cook, have small appetites, and like snack a lot instead of having large meals. Now you can make sure to get plenty of nutrition.
Fish Taco Recipe! -- Our nutritious fish taco recipe (with a few surprises) is a yummy alternative to the standard taco. And really easy!