5 meals (2 ways) for an aging parent and the rest of the family / soft food & low sodium
Recipes in this Video
Ingredients
- ●4 medium sweet potatoes
- ●1 cup black beans, drained and rinsed
- ●1 cup corn, canned or frozen
- ●1 cup shredded cheese (cheddar or your choice)
- ●1/2 cup sour cream or Greek yogurt
- ●1 avocado, diced
- ●1/4 cup green onions, chopped
- ●1 tsp chili powder
- ●1 tsp cumin
- ●Salt and pepper to taste
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2Wash and scrub the sweet potatoes, then pierce them several times with a fork.
- 3Place the sweet potatoes on a baking sheet and bake for 45-60 minutes, or until tender.
- 4While the sweet potatoes are baking, prepare the toppings: in a bowl, mix the black beans, corn, chili powder, cumin, salt, and pepper.
- 5Once the sweet potatoes are done, remove them from the oven and let them cool slightly.
- 6Cut each sweet potato in half lengthwise and gently fluff the insides with a fork.
- 7Spoon the black bean and corn mixture over the sweet potatoes.
- 8Top with shredded cheese and return to the oven for an additional 5-10 minutes, or until the cheese is melted.
- 9Remove from the oven and add a dollop of sour cream or Greek yogurt, diced avocado, and chopped green onions on top.
- 10Serve warm and enjoy!
Equipment
Ingredients
- ●1 lb breakfast sausage
- ●6 large eggs
- ●2 cups milk
- ●1 tsp salt
- ●1/2 tsp black pepper
- ●1/2 tsp garlic powder
- ●1/2 tsp onion powder
- ●4 cups cubed bread
- ●2 cups shredded cheddar cheese
- ●1/2 cup chopped green onions
Instructions
- 1Preheat the oven to 350°F (175°C).
- 2In a large skillet, cook the breakfast sausage over medium heat until browned. Drain excess fat.
- 3In a large bowl, whisk together the eggs, milk, salt, pepper, garlic powder, and onion powder.
- 4Add the cubed bread to the egg mixture and stir to combine.
- 5Fold in the cooked sausage, cheddar cheese, and green onions.
- 6Pour the mixture into a greased 9x13 inch baking dish.
- 7Cover with aluminum foil and bake for 30 minutes.
- 8Remove the foil and bake for an additional 15-20 minutes, or until the casserole is set and golden brown on top.
- 9Let it cool for a few minutes before slicing and serving.
Equipment
Ingredients
- ●1 cup rolled oats
- ●2 cups vegetable broth
- ●1 cup mushrooms, sliced
- ●2 tbsp miso paste
- ●1 tbsp soy sauce
- ●1 tbsp sesame oil
- ●1/2 tsp garlic powder
- ●1/2 tsp ginger powder
- ●1/4 tsp black pepper
- ●2 green onions, chopped
- ●1 tbsp sesame seeds (for garnish)
Instructions
- 1In a medium saucepan, bring the vegetable broth to a boil.
- 2Add the rolled oats to the boiling broth and reduce the heat to medium.
- 3Stir in the miso paste and soy sauce until well combined.
- 4Add the sliced mushrooms, garlic powder, ginger powder, and black pepper to the oats.
- 5Cook for about 5-7 minutes, stirring occasionally, until the oats are creamy and the mushrooms are tender.
- 6Remove from heat and stir in the sesame oil.
- 7Serve the miso mushroom oats in bowls, topped with chopped green onions and sesame seeds.
Equipment
Air fryer salmon is a modern take on a classic dish, utilizing the air fryer for a healthier cooking method that reduces oil usage while still achieving a crispy exterior. This dish has gained popularity in recent years due to the rise of air frying as a convenient cooking technique that retains moisture and flavor in fish. Salmon is a staple in American cuisine, often celebrated for its rich flavor and nutritional benefits.
Ingredients
- ●salmon fillets
- ●olive oil
- ●garlic powder
- ●paprika
- ●salt
- ●black pepper
- ●lemon slices
Instructions
- 1Preheat the air fryer to 400°F (200°C).
- 2Pat the salmon fillets dry with paper towels.
- 3Drizzle olive oil over the salmon and rub it in.
- 4Sprinkle garlic powder, paprika, salt, and black pepper evenly on both sides.
- 5Place lemon slices on top of the salmon fillets.
- 6Arrange the salmon fillets in the air fryer basket in a single layer.
- 7Cook for 8-10 minutes, depending on thickness, until salmon is flaky.
- 8Check for doneness with a fork; it should easily flake apart.
- 9Remove the salmon from the air fryer and let it rest for a couple of minutes.
- 10Serve with additional lemon wedges if desired.
Ingredient Alternatives
salmon fillets
Healthier: trout fillets
Cheaper: canned salmon
Trout is a lean fish with similar flavor; canned salmon is budget-friendly.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil has a higher smoke point; canola oil is often less expensive.
Techniques
Equipment
Also Known As
Ingredients
- ●1 block (14 oz) firm tofu, cubed
- ●4 cups vegetable broth
- ●1 cup water
- ●1 cup mushrooms, sliced
- ●1 cup bok choy, chopped
- ●2 green onions, sliced
- ●2 cloves garlic, minced
- ●1 inch ginger, grated
- ●2 tbsp soy sauce
- ●1 tbsp sesame oil
- ●1/2 tsp black pepper
- ●1/2 tsp salt
Instructions
- 1In a large pot, heat the sesame oil over medium heat.
- 2Add the minced garlic and grated ginger, sauté for 1-2 minutes until fragrant.
- 3Add the sliced mushrooms and cook for another 3-4 minutes until they start to soften.
- 4Pour in the vegetable broth and water, and bring to a boil.
- 5Once boiling, reduce the heat to a simmer and add the cubed tofu, bok choy, soy sauce, black pepper, and salt.
- 6Let the soup simmer for about 10-15 minutes to allow the flavors to meld.
- 7Taste and adjust seasoning if necessary.
- 8Stir in the sliced green onions just before serving.
- 9Serve hot in bowls, garnished with additional green onions if desired.
Equipment
Mashed potatoes are a staple side dish in American cuisine, often served during family gatherings, holidays, and comfort food meals. They are typically made with simple ingredients and can be customized with various add-ins like garlic or cheese. This dish has roots in European cooking, particularly in the British Isles, where potatoes were first cultivated.
Ingredients
- ●potatoes
- ●butter
- ●milk
- ●salt
- ●pepper
Instructions
- 1Peel and chop the potatoes into even pieces.
- 2Place the potatoes in a pot and cover with cold water.
- 3Add salt to the water and bring to a boil.
- 4Cook the potatoes until tender, about 15-20 minutes.
- 5Drain the potatoes and return them to the pot.
- 6Add butter and milk to the potatoes.
- 7Mash the potatoes until smooth and creamy.
- 8Season with salt and pepper to taste.
- 9Serve warm as a side dish.
Ingredient Alternatives
butter
Healthier: olive oil
Cheaper: margarine
Olive oil is healthier with unsaturated fats.
milk
Healthier: almond milk
Cheaper: water
Almond milk is lower in calories; water is budget-friendly.
Techniques
Equipment
Also Known As
Tofu salad is a refreshing dish that showcases the vibrant flavors and textures of Burmese cuisine. Originating from the diverse culinary practices in Myanmar, it reflects the use of fresh vegetables and protein-rich tofu, often enjoyed as a light meal or side dish. Today, variations of tofu salad can be found in many Asian cuisines, adapting to local ingredients and tastes, making it a popular choice for health-conscious eaters worldwide.
Ingredients
- ●tofu
- ●mixed greens
- ●carrots
- ●cucumber
- ●bell pepper
- ●green onions
- ●sesame oil
- ●soy sauce
- ●lime juice
- ●ginger
- ●garlic
- ●cilantro
- ●peanuts
- ●chili flakes
Instructions
- 1Press tofu to remove excess moisture for 15 minutes.
- 2Cut tofu into cubes and set aside.
- 3Wash and dry mixed greens thoroughly.
- 4Julienne carrots and cucumber.
- 5Dice bell pepper and slice green onions.
- 6In a large bowl, combine mixed greens, carrots, cucumber, bell pepper, and green onions.
- 7In a small bowl, whisk together sesame oil, soy sauce, lime juice, ginger, and garlic until well combined.
- 8Pour dressing over the salad and toss gently to coat.
- 9Add tofu cubes and cilantro, and mix carefully to avoid breaking tofu.
- 10Sprinkle with peanuts and chili flakes before serving.
Ingredient Alternatives
tofu
Healthier: tempeh
Cheaper: cooked chickpeas
Tempeh is higher in protein, while chickpeas are more affordable.
sesame oil
Healthier: olive oil
Cheaper: vegetable oil
Olive oil offers heart-healthy fats, while vegetable oil is cost-effective.
peanuts
Healthier: sunflower seeds
Cheaper: pumpkin seeds
Sunflower seeds provide similar crunch with fewer allergens.
soy sauce
Healthier: tamari
Cheaper: liquid aminos
Tamari is gluten-free, while liquid aminos are often cheaper.
Techniques
Equipment
Also Known As
Ingredients
- ●2 lbs russet potatoes
- ●1/2 cup Greek yogurt
- ●1/4 cup low-fat milk
- ●1/4 cup grated Parmesan cheese
- ●2 tbsp butter
- ●1 tsp garlic powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 cup chopped chives (optional)
Instructions
- 1Peel and chop the russet potatoes into even-sized chunks.
- 2Place the chopped potatoes in a large pot and cover with cold water. Add a pinch of salt.
- 3Bring the water to a boil over medium-high heat and cook the potatoes until fork-tender, about 15-20 minutes.
- 4Drain the potatoes and return them to the pot.
- 5Add the Greek yogurt, low-fat milk, grated Parmesan cheese, butter, garlic powder, salt, and black pepper to the potatoes.
- 6Mash the potatoes using a potato masher or a hand mixer until smooth and creamy.
- 7Taste and adjust seasoning if necessary.
- 8If desired, fold in the chopped chives for added flavor and garnish.
- 9Serve warm as a side dish.
Equipment
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