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Rosanne Wetzel, Dietetic Intern
1
TABLE OF CONTENTS
Pages
Introduction 2-3
Nutrition tips for the caregivers’ self-care 4-8
Nutrition tips for the caregivers and their care
recipients 9-13
Recipes and Nutrition Notes:
Breakfast 14-28
Lunch/Dinner 29-46
Snacks 47-52
Smoothies 53-54
Conclusion 55
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INTRODUCTION
As caregivers, we commonly reflect on what the
literal definition of what our title means; someone
who gives care to another. Because of the title we
are given and how hard we strive to live up to it, we
can often forget the importance of self-care. No one
ever calls themselves a self-care giver; that just
sounds silly. But truly, in order to best care for
others, we need to give ourselves continued care
and adopt that title as well. When you care for
someone else, you are taking time that used to be
spent on yourself away from your daily life, and
putting it towards others’ needs. Often times, we do
not know how to compensate for this, which can
directly impact our well-being. While selflessness is
an important component of a caregiver’s attitude, it
can sometimes interfere with life balance.
This cookbook is meant to be a guide to explore and
aid in the needs of both the caregiver and the care
recipient(s). It will offer nutritional tips for self-
management of the caregiver, as well as
nutritional tips for the people for which we
are providing care. This guide can be
beneficial for a variety of populations
among them older adults, guardians,
grandparents, parents, children, husbands,
wives, people with disabilities, and people
of the “sandwich generation.” There is no
longer a traditional definition of what a
caregiver or care recipient has to be. The “sandwich
generation” is reflective of this. The term refers to
the growing number of middle-aged adults who are
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providing care for their own children at the same
time as their aging parents. Use whatever section of
this guide applies to you and your situation. Find
recipes that will improve the quality of life for you,
the caregiver, and your care recipient(s).
4
NUTRITION TIPS FOR THE CAREGIVER’S
SELF CARE
BARRIERS TO ADEQUATE NUTRITION
Here is a list of common barriers that caregivers
face that may put them at risk for inadequate
nutritional self-health:
-Too many people to cook for at once!
If you are a sandwich generation member or if you
are just caring for a large number of people, you
may very well never have the chance to put yourself
first. Cooking for more than just you can be tricky,
especially when special dietary needs may be
involved. The older people you are caring for may
have very different taste preferences and diets than
the younger people you are caring for. You may
face challenges like having to prepare several
different meals at one time, preparing meals
according to specific dietary restrictions, preparing
a cost-effective large family meal, or just simply
preparing a meal that will be liked! All of these
factors can make it difficult for you to find time for
your own meal and make sure that you are being
properly nourished as well.
-Not enough “me” time
If the person/people you are caring for live with you,
it may be difficult to pull yourself away from their
presence for your own personal time. This may also
be true for caregivers who are not living with the
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person/people they care for, but spend a significant
amount of time with them in addition to driving to
and from their place of residence. We live in a fast-
paced society already, so adding the stress of
caregiving really takes a toll on finding ways to stay
nutritionally well. Convenience foods are often
consumed as a timesaving measure. These types of
foods are typically energy dense and therefore can
lead to weight gain. On the other side of the coin,
caregivers may often skip meals without realizing it
because they are so busy with their responsibilities
for others health they forget about their own. This
can also be detrimental by causing a lack of energy
and possibly leading to unhealthy/unintended
weight loss.
-“I Eat what they Eat”
While it may be simpler to eat the same thing that
you prepare for those you are caring for, it may not
always be appropriate. If the person/people you are
caring for need a special type of diet for a particular
health condition they are experiencing, their food
choice may not be the same as the ones you would
make for yourself. Conversely, if you are on a
special diet for a medical condition, you may be
advised to follow a specific eating plan that does not
fall into the same category of foods as what you are
preparing. In this case, if you eat what you are
serving just to make it easier, it could affect your
existing health condition.
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-The Selfless Mindset
Be selfish so that you can ultimately be selfless.
Putting all of your time and energy into making the
person/people you care for comfortable and happy
may make you feel better, but it does not mean that
you can neglect yourself. Staying healthy through
proper nutrition can help ensure that you will be
able to give the best possible care to your loved ones.
It seems weird to ask you to be selfish, but
sometimes you have to be, in the sense that sharing
the focus of care between you and them will benefit
both of you.
7
ADDRESSING NUTRITONAL BARRIERS
So what can we do to overcome these barriers?
Here are a couple helpful tips that you can think
about while you’re looking through the recipe
section:
-Utilize recipes that are nutrient dense when
possible. These will be recipes that provide a lot of
healthy nutrients such as vitamins, minerals, fiber,
and unsaturated fats for not a lot of calories.
-Plan ahead. Determine how many people you are
cooking for, what their food preferences are, and
any special dietary restrictions to account for. It
may help to make a chart or journal of this
information so you can better visualize what you
need to plan for.
-Find recipes that are simple and require little
prep time. Making meals that can be prepared
ahead of time and then cooked later are big time
savers.
-Come up with a weekly menu. Pick a day of the
week for menu planning, so that you don’t have to
do it every day. Try to plan out all of your meals for
the week and write a grocery list.
-Set an alarm for yourself (maybe multiple alarms)
to remind yourself that it is time for YOU to eat.
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-Eat the same meals as your care recipient.
Determine whether or not it is healthy for you to
follow the same diet that your care recipient is
eating and how that will affect what you are cooking.
-Choose a variety of recipes that feature a
common main ingredient. This way you can make
a lot of different things out of one thing.
-Find ‘rave-worthy’ recipes. These would be
recipes that you have tested on all of the people in
your residence that you know they will all like (old
and young alike).
-When possible, include your care recipient(s) in
the cooking process. This will get them involved in
an activity and will give you an extra hand in the
kitchen.
-Think thrifty. Consider ingredients that are
seasonal, long lasting, and can be bought in bulk to
cut down on the expenses of home cooking.
-Modify convenience. Take your favorite ready-to-
eat packaged food and look for a recipe similar to it
that would be healthier for you to make. Prepare a
large batch of it ahead of time, freeze it (if possible),
and then grab-and-go!
-Recipe Exchange. Get together with other
caregivers and exchange meals so everyone has
more variety with less cooking to do.
9
NUTRITION TIPS FOR THE CAREGIVER
AND THEIR CARE RECIPIENTS
BARRIERS TO ADEQUATE NUTRITION
Here is a list of common barriers that put care
recipients at risk:
-Low Energy Intake
Sometimes you are providing all of the meals for
your care recipient(s) or sometimes they are getting
food from meals on wheels or other food programs.
Whatever the source, while you may be providing
the appropriate amount of calories, your care
recipient may not be eating all of the meal you
prepare or the meal that is served. It is important
to keep a close eye on how much the person you are
caring for eats at each meal. When energy intake is
consistently low, this may elevate existing medical
conditions or contribute to new conditions.
-Struggle for Variety
Your care recipient(s) may only like or tolerate
certain foods. This creates a challenge to get in a
good variety of nutrients in their diet. Dietary
variety is important at all stages of life to ensure
that the proper vitamins and minerals are being
consumed. Key nutrients for older adults to
incorporate into their diet are fiber, iron, calcium,
zinc, vitamin D, Vitamin B6, Vitamin B-12, and
Vitamin C.
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-Dietary Restrictions
Throughout the aging process we develop an
increased risk for certain chronic conditions. When
you are caring for someone with a medical condition
such as diabetes, chronic heart failure, kidney
disease, etc. it can be difficult to accommodate their
diet plan. Learning what foods to encourage and
avoid in cooking can be challenging. Catering to
your care recipient’s diet to their doctor or
dietitian’s recommendations is important.
-The Non-compliant Care Recipient
You can become frustrated when dealing with
someone who does not want to eat or does not agree
with what and when you are serving them. This
could range from a temper-tantrum throwing
toddler to an ornery older adult with Alzheimer’s
disease or both for you lucky members of the
sandwich generation. The struggle becomes, how
do I get my care recipient to eat what I serve when I
serve it and be satisfied? Cognitive differences
affect nutritional well-being at all stages of life.
-The Care Recipient who Wants to be or has to
be Somewhat Independent
Although you are the caregiver, your care recipient
may not be ready to give up all independence to you.
You also may still have to go to work during the day
and they have no choice, but to be somewhat self-
sufficient. In this case, meal times can be tricky to
navigate. Relinquishing some control to your care
recipient is not always easy, but may be a reality of
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your situation. This may leave you wondering, how
can I safely and effectively share some meal
preparation responsibilities with my care recipient?
12
ADDRESSING NUTRITONAL BARRIERS
So what can we do to overcome these barriers?
Here are a couple helpful tips that you can think
about while you’re looking through the recipe
section:
-Find the favorites. Look for recipes that feature
ingredients your care recipient really likes, so that
they are more likely to eat all or most of their meal.
-If calorie intake is consistently low, look for
recipes that feature some calorie dense
ingredients. Healthy fats are a good option. Also
consider adding energy dense ingredients to recipe
favorites of your care recipient(s).
-Frequently try recipes that feature protein
(meat or meat alternative).
-Recognize nutritional needs across the lifespan.
Nutrient needs change with age. Caregivers of older
adults can try to find recipes and ingredients that
are strong sources of key nutrients for successful
aging.
-Try recipes with different preparation methods
and techniques. This may be a way to re-introduce
a previously disliked food.
-Be aware of therapeutic diets. Strive to follow
your care recipients’ specific nutritional needs as
determined by their doctor or dietitian. This may be
a prescribed/recommended diet related to a medical
condition (if one exists). Look for recipes that fall
within those guidelines.
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-Practice meal time routines to make meals
consistent and better received. Choose recipes
that will fit well into your pre-determined schedule
to accommodate this plan.
-Occasionally offer finger-food meals. If
appropriate for your care recipient’s functional
ability, finger foods may be a good option to
eliminate some meal time hassle.
-Look for recipes that can be easily altered. By
having flexibility with your recipes, you will be
better prepared to accommodate a special texture
need or dietary restriction.
-Plan for “team” meals ahead of time. Include
your care recipient in the planning stages. Ask him
or her what they would like to eat or help make.
Find recipes that you might be able to prep in
advance and your care recipient can heat on their
own (if safety permits) or complete the finishing
touches.
-Choose simple recipes for simple cooking. This
will allow your care recipient the option to help if
desired.
-Store meals. Prepare meals ahead of time that are
clearly labeled in the fridge or freezer so that your
care recipient can serve him or herself when it
comes time.
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RECIPES- BREAKFAST
Recipe key: D- diabetic friendly, H- heart healthy
Overnight French Toast Bake
Food Network Kitchens
Prep: 20 min (and 7 hours sitting overnight)
Cook time: 40 min. Yield: 6 servings
Ingredients:
French Toast:
Nonstick cooking spray, for coating baking dish
One 8-ounce whole wheat baguette, cut into twenty-
four 1/4-inch slices
One 12-ounce can evaporated fat-free milk
1 cup reduced-fat (2-percent) milk
1 teaspoon pure vanilla extract
1/4 teaspoon almond extract
1/4 teaspoon ground cinnamon
Pinch kosher salt
4 large eggs
Topping:
1/3 cup chopped pecans
1/4 cup plus 2 tablespoons pure maple syrup
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1/8 teaspoon ground cinnamon
Preparation:
Coat a 9- by 13-inch baking dish with cooking spray.
Arrange the bread slices on the diagonal in 3 rows
in the dish, slightly overlapping the slices. Whisk
together the evaporated milk, milk, vanilla and
almond extracts, cinnamon, salt and eggs until well
combined. Pour the egg mixture over the bread
slices, taking care to evenly coat the bread. Cover
with aluminum foil and refrigerate for at least 8
hours, or overnight.
Preheat the oven to 350 degrees F. Remove the foil
from the baking dish and spoon any remaining egg
mixture over the top of the bread pieces to assure
they are evenly moistened.
Sprinkle the pecans evenly over the bread. Sprinkle
with 2 tablespoons of the maple syrup and the
cinnamon. Bake until golden, about 40 minutes.
Drizzle with the remaining 1/4 cup maple syrup
and serve.
Notes: This is a great recipe for a care recipient to
help make. The prep can be done ahead of time by
the caregiver, and then the following morning, if
they are able, the care recipient can bake and self-
serve the french toast. This recipe usually goes over
well with care recipients of all ages. The bread
remains moist so it is an easy texture to chew or
puree if needed.
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Mini Ham and Cheese Frittatas (D, H)
Cooking Light 2001
Yield: 8 servings (serving size: 3 frittatas)
Ingredients:
Cooking spray
1/2 cup finely chopped onion
2/3 cup chopped reduced-fat, low sodium ham
1/3 cup shredded reduced-fat extra-sharp cheddar
cheese
2 tablespoons chopped fresh chives
1/8 teaspoon dried thyme
1/8 teaspoon black pepper
4 large egg whites
1 large egg
Preparation:
Preheat oven to 350°.
Heat a large nonstick skillet coated with cooking
spray over medium-high heat. Add onion; sauté 2
minutes or until crisp-tender. Add ham; sauté 3
minutes. Remove from heat; cool 5 minutes.
Combine remaining ingredients in a large bowl; stir
with a whisk. Add ham mixture, stirring with a
whisk. Spoon mixture into 24 miniature muffin
cups coated with cooking spray. Bake at 350° for 20
minutes or until set.
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Notes: This recipe is high in low fat protein. It
provides individual servings that won’t appear
overwhelming to an older adult. It can also be
easily altered by adding different ingredients for
different taste preferences. In order to keep this
recipe heart healthy, be sure to use the
recommended low fat and low sodium ham and
cheese ingredients.
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Breakfast Fig and Nut Cookies (D)
Cooking Light July 2006
Maureen Callahan
Yield: 10 Servings (Serving Size: 1 cookie)
Ingredients
3/4 cup packed brown sugar
1/4 cup butter, melted
2 large eggs
1/4 cup finely chopped dried figs
1/4 cup sweetened dried cranberries
1 teaspoon vanilla extract
1 cup all-purpose flour (about 4 1/2 ounces)
1/2 cup whole wheat flour (about 2 1/3 ounces)
1/2 cup unprocessed bran (about 1 ounce)
1/2 teaspoon baking soda
1/4 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/4 cup sliced almonds
2 teaspoons granulated sugar
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Preparation:
Preheat oven to 350°.
Combine first 3 ingredients in a large bowl. Stir in
chopped figs, cranberries, and vanilla.
Lightly spoon flours into dry measuring cups; level
with a knife. Combine flours, bran, baking soda,
cinnamon, and allspice, stirring with a whisk. Add
flour mixture to egg mixture, stirring just until
moist. Gently fold in almonds.
Drop by level 1/4 cup measures 4 inches apart on 2
baking sheets lined with parchment paper. Sprinkle
evenly with granulated sugar. Bake at 350° for 12
minutes or until almost set. Cool 2 minutes on pans.
Remove from pans; cool completely on wire racks.
Notes: These healthy cookies are great to use as a
doughnut or muffin substitute. Although they do
have some sugar, they also provide 4 grams of fiber
per serving and can be counted as 2 carb choices.
You can easily double the recipe and freeze a spare
batch to pull out as needed for a quick breakfast or
snack.
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Zucchini Bread with Oats
www.bonappetite.com
Dawn Perry
Ingredients:
Non-stick vegetable oil spray
1 cup walnuts (optional)
3 large eggs
1 cup vegetable oil
1¼ cups granulated sugar
½ cup (packed) light brown sugar
1 tablespoon vanilla extract
3 cups all-purpose flour
1½ teaspoons kosher salt
1 teaspoon ground cinnamon
1 teaspoon baking soda
½ teaspoon baking powder
¼ teaspoon freshly grated nutmeg
3½ cups coarsely grated zucchini (from about 1 lb.
zucchini)
1¼ cups old-fashioned rolled oats, divided
3 tablespoons sugar
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Preparation:
Preheat oven to 350°. Spray two 8 1/2x4 1/2" loaf
pans with nonstick spray and line with parchment
paper, leaving a generous overhang on long sides. If
using, spread walnuts on a rimmed baking sheet
and toast until slightly darkened and fragrant, 8–10
minutes; let cool, then coarsely chop.
Whisk eggs, oil, granulated sugar, brown sugar, and
vanilla in a large bowl until smooth. Whisk flour,
salt, cinnamon, baking soda, baking powder, and
nutmeg in another large bowl just to combine. Make
a well in the center of dry ingredients, add egg
mixture, and slowly incorporate dry ingredients with
a fork (batter will look dry). Fold in zucchini,
walnuts, and 1 cup oats. Scrape batter into
prepared pans.
Toss sugar and remaining 1/4 cup oats in a small
bowl. Sprinkle over batter and bake until a tester
inserted into the center comes out clean, 70–80
minutes. Transfer pans to a wire rack and let bread
cool in pans 30 minutes; turn out bread onto rack
and let cool completely.
Notes: This is a great recipe to make several batches
ahead of time and freeze them for serving
throughout the following months. It uses a
common garden vegetable in a sweet preparation to
appeal to the taste buds.
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Healthy 5-ingredient Granola Bars (D)
Yields: 10 bars
Prep time 10 mins. Cook time 15 mins.
Ingredients:
1 cup packed dates, pitted
1/4 cup honey (or sub maple syrup or agave for
vegan option)
1/4 cup creamy salted natural peanut butter or
almond butter
1 cup roasted unsalted almonds, loosely chopped
1 1/2 cups rolled oats
Preparation:
Process dates in a food processor until small bits
remain (about 1 minute). It should form a "dough"
like consistency.
Optional step: Toast your oats in a 350 degree oven
for 15-ish minutes or until slightly golden brown.
Otherwise, leave them raw.
Place oats, almonds and dates in a bowl - set aside.
Warm honey and peanut butter in a small saucepan
over low heat. Stir and pour over oat mixture and
then mix, breaking up the dates to disperse
throughout.
Once thoroughly mixed, transfer to an 8x8 dish or
other small pan lined with plastic wrap or
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parchment paper so they lift out easily. (A loaf pan
might work, but will yield thicker bars.)
Press down until uniformly flattened. Cover with
parchment or plastic wrap, and let set in fridge or
freezer for 15-20 minutes to harden.
Remove bars from pan and chop into 10 even bars.
Store in an airtight container.
Notes: This recipe provides fiber, protein, and
simplicity. Bars can be made ahead of time and
frozen or stored in an airtight container and served
throughout the week. These may not be a good
option for a care recipient who has difficulty
chewing. 2 carb choices per serving.
24
Pineapple Yogurt Parfaits (H)
www.deliciouslysprinkled.com
Jenn Kurkiewicz
Yield: 4 Parfaits
Time:10 minutes
Ingredients:
2 cups (16 oz.) light vanilla yogurt
1/8 tsp. ground cinnamon
1 cup granola
1 can (1 oz.) mandarin oranges, drained
3/4 cup pineapple tidbits
1/3 cup fresh raspberries
1/4 cup macadamia nuts or walnuts
1/4 cup coconut flakes
Directions:
In a large bowl, mix pineapple yogurt, sugar, and
ground cinnamon until combined.
Spoon yogurt mixture into four small glasses or
dishes.
Top with pineapple, mandarin oranges, fresh
raspberries, granola, and nuts. Sprinkle with
coconut flakes.
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Notes: This is a recipe that provides a lot of
nutrients from a variety of ingredients. Calcium,
protein, fiber, unsaturated fat, vitamin C, and
Vitamin D. This recipe can also be altered to
accommodate many recipients as well as the
caregiver’s preference by offering multiple different
fruit, nut, seed, and granola toppings. Care
recipients can get involved by building their own
parfait.
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Tofu Scramble (D,H)
www.bonappetite.com
Snice
Yields: 6
Ingredients:
2 14-ounce blocks extra-firm tofu
2 tablespoons vegetable oil
1 small onion, chopped
1 small green bell pepper, finely chopped
1 small red bell pepper, finely chopped
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1 1/2 teaspoons ground turmeric
1 15-ounce can black beans, rinsed, drained
1/4 cup coarsely chopped fresh cilantro
Pinch of freshly ground pepper to taste
4-6 whole wheat tortillas, warmed
Garnishes: low sodium salsa, chopped avocado,
grated low fat cheddar, sliced scallions.
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Preparation:
Place tofu on a plate lined with several layers of
paper towels (to absorb liquid). Using a fork or
potato masher, smash tofu.
Heat oil in a large skillet over medium-high heat.
Add onion and peppers; cook, stirring occasionally,
until softened, 3-4 minutes. Stir in coriander and
cumin; cook until fragrant, about 1 minute. Stir in
tofu, then turmeric. Add beans; cook, stirring often,
until heated through, 1-2 minutes. Stir in cilantro;
season with salt and pepper.
Serve scramble with tortillas and garnishes, as
desired.
Notes: This is a good protein alternative for the care
recipient who does not like meat or has difficulty
chewing meat textures. This recipe provides a great
source of calcium, iron, unsaturated fats, and
protein. It is a healthier version of a breakfast
burrito. The spices and veggies provide a lot of
flavor to compliment the tofu for those who might be
skeptical to try a dish that has tofu in it.
3 carb choices for this meal.
A comprehensive culinary
guide for the caregiver and
care recipient.
Ideal for healthy eating
across the lifespan.
Rosanne Wetzel, UW-Green Bay Dietetic Intern
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GRAB AND GO BREAKFAST
These are some quick grab and go combinations of
ready-made foods that can be healthy alternatives
to cooked meals or snacks.
-1 part skim mozzarella string cheese, 1/4c. dried
apricots, 1 piece of whole wheat toast with almond
butter
-1 hardboiled egg, 1 banana, ½ c. low fat vanilla
yogurt
-1 c. Raisin Bran cereal with skim milk
-1 c. Quaker Oatmeal Squares with skim milk
-Smoothies. See smoothie section for recipe ideas.
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RECIPES: LUNCH AND SUPPER
Recipe key: D- diabetic friendly, H- heart healthy
Twice Baked Butternut Squash (D, H)
www.diabetes.org
Yields: 4
Serving size: ¼ butternut squash
Ingredients:
1 (2-pound) butternut squash
¼ teaspoon ground black pepper
¼ teaspoon ground nutmeg
1 tablespoon olive oil
2 links apple chicken sausage, diced
¼ cup chopped fresh sage
½ cup fat free, low sodium chicken broth
1 cup nonfat ricotta cheese
¼ cup grated parmesan cheese
Instructions:
Preheat the oven to 425 degrees F. Coat a large
baking sheet with cooking spray.
Halve the squash lengthwise, scoop out the seeds,
and spray with cooking spray. Season the squash
with salt (optional), pepper, and fresh nutmeg. Lay
the squash cut side up on the baking sheet and
roast until just tender, about 35 minutes. Remove
the squash from the oven and set aside.
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While the squash is roasting, add the olive oil to a
medium non-stick sauté pan and sauté the sausage
and sage until golden brown.
Scoop the flesh of the squash into a bowl keeping
the skins intact. Mash the squash flesh with the
chicken stock and the ricotta cheese and then stir
in the cooked sausage and sage.
Stuff the squash shells with the mashed squash
mixture, top with the parmesan cheese, and bake
until the cheese is melted and golden brown on top.
Cut each squash half in half again before serving.
Notes: This is a diabetic friendly and heart healthy
recipe that provides 1 carb choice (approximately
15g) per serving. It is a healthy alternative to a
twice baked potato. This is a great selection for the
fall season.
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Beef Stroganoff
www.bettycrocker.com
Yields: 8 Servings
Prep time: 15 mins. Cook time: 8 hours
Ingredients:
2 pounds beef stew meat
1 cup chopped onion
1 can (10 3/4 ounces) condensed golden mushroom
soup
1 can (10 3/4 ounces) condensed cream of onion
soup
1 jar (6 ounces) Green Giant™ sliced mushrooms,
drained
¼ teaspoon pepper
1 package (8 ounces) cream cheese, cubed
1 container (8 ounces) sour cream
6 cups hot cooked noodles or rice
Directions:
In 3 1/2- to 4 1/2-quart slow cooker, mix beef,
onion, soups, mushrooms and pepper. Cover and
cook on low heat setting 8 to 10 hours or until beef
is very tender. Stir cream cheese into beef mixture
until melted. Stir sour cream into beef mixture.
Serve over noodles.
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Notes: This is a high calorie recipe that is fairly
simple to prep and provides a good source of protein.
It provides an ideal meal for the caregiver and care
recipient to team up during the preparation and
serving.
33
Slow Cooker Tuna Noodle Casserole (H)
www.simple-nourished-living.com
Martha McKinnon
Yields: 4
Prep time: 10 mins. Cook time: 3 hours
Ingredients:
2 cups no-yolk egg noodles
1 can (10.75 ounces) fat free cream of mushroom
soup
½ cup evaporated skim milk
2 cans (5 ounces each) tuna in water, drained well
½ cup shredded reduced fat cheddar cheese
1 tablespoon parsley
Mrs Dash salt free seasoning to taste
1 cup frozen peas
Paprika for garnish if desired
Preparation:
Grease 4 quart slow cooker with nonstick cooking
spray. Cook the noodles according to package
instructions, until just a little underdone. Drain
well and set aside.
In a large bowl, mix the soup and milk until well
blended and creamy. Stir in the well-drained tuna,
cheese, parsley and salt and pepper until well
34
combined. Add the noodles and toss gently to
combine.
Scrape the mixture evenly into your slow cooker.
Cover and cook on LOW for 3 to 4 hours or on HIGH
for 1-1/2 to 2 hours or until heated through,
stirring occasionally if possible.
Twenty minutes before the end of cooking time, stir
in the peas and reduce heat to LOW.
Notes: This is a classic comfort food recipe made
heart healthy. It is a tasty “set it and forget it” meal
for the busy caregiver.
35
Barbeque Pulled Chicken (D)
Eating Well July/August 2012
Yields: 8 servings
Active Time: 25 minutes Total Time: 5 1/2 hours
Ingredients:
1 8-ounce can reduced-sodium tomato sauce
1 4-ounce can chopped green chilies, drained
3 tablespoons cider vinegar
2 tablespoons honey
1 tablespoon sweet or smoked paprika
1 tablespoon tomato paste
1 tablespoon Worcestershire sauce
2 teaspoons dry mustard
1 teaspoon ground chipotle chili
1/2 teaspoon salt
2 1/2 pounds boneless, skinless chicken thighs,
trimmed of fat
1 small onion, finely chopped
1 clove garlic, minced
Preparation:
Stir tomato sauce, chilies, vinegar, honey, paprika,
tomato paste, Worcestershire sauce, mustard,
ground chipotle and salt in a 6-quart slow cooker
36
until smooth. Add chicken, onion and garlic; stir to
combine.
Put the lid on and cook on low until the chicken can
be pulled apart, about 5 hours.
Transfer the chicken to a cutting board and shred
with a fork. Return the chicken to the sauce, stir
well and serve
Notes: Because this is an easy recipe to prepare
ahead of time, it would be great for the care
recipient who needs to self-serve meals. It would
also be ideal to make in the crock pot so that it is
ready for the caregiver when they return from work.
It can be served hot on a bun or without a bun for a
lower carb option. This is a meal that would lend
itself well to refrigeration after it is served the first
time and then be served later in the week, cold on a
salad.
2 carb choices (without the bun)
37
Creamy Sweet Potato Soup (D, H)
Cooking Light November 2013
Hannah Klinger
Yields: 6 (serving size: about 1 1/2 cups soup)
Ingredients:
2 pounds sweet potatoes, halved lengthwise (about
2 large)
1/4 cup water
2 teaspoons olive oil
1 cup chopped onion
1/2 teaspoon ground cumin
1/4 teaspoon crushed red pepper
4 cups unsalted chicken stock (such as Swanson)
1/4 teaspoon salt
1 ounce fresh Parmesan cheese, shaved
Preparation:
Place potatoes, cut sides down, in an 11 x 7-inch
microwave-safe baking dish. Add 1/4 cup water;
cover with plastic wrap. Microwave at HIGH 15
minutes or until potatoes are tender. Cool slightly;
discard potato skins.
Heat a saucepan over medium-high heat. Add oil;
swirl to coat. Add onion; sauté 1 minute or until
translucent. Stir in cumin and red pepper. Add
stock to pan; bring to a boil. Place half of sweet
38
potato and half of stock mixture in a blender.
Remove center piece of blender lid (to allow steam to
escape); secure blender lid on blender. Place a clean
towel over opening in blender lid (to avoid splatters);
blend until smooth. Pour pureed soup into a large
bowl. Repeat procedure with remaining sweet potato
and stock mixture. Stir in salt. Divide soup evenly
among 6 bowls; sprinkle parmesan cheese evenly
over top. Garnish with parsley, if desired.
Notes: This seasonal recipe features a fall vegetable,
however, if made ahead it can be easily frozen in
batches over winter to be served again. It is a great
texture for the care recipient who has difficulty
chewing. It can be easily blended to a pureed
texture as well.
2 carb choices.
39
Cauliflower Mac and Cheese (D, H)
www.whatscooking.nfs.usda.gov
Yields: 4
Ingredients:
1 lb. penne pasta (wheat)
1 cup skim milk
1 1/2c. shredded low fat cheddar cheese
½ head cauliflower florets
¼ cup parmesan cheese
1 tablespoon chopped parsley
pepper to taste
Preparation:
Bring salted water to a boil and cook the pasta until
al dente (about 12 minutes). In the meantime, bake
the cauliflower at 350 degrees until soft and
transfer in a blender to puree. In a medium sized
pan, transfer the pasta and pour the cauliflower
puree in. Add the milk, cheese and season to taste.
Sprinkle chopped parsley.
Notes: This is a great take on the classic comfort
food of mac and cheese. It provides a vegetable
thickener to reduce fat and provide more nutrients.
It is great for all ages, especially when trying to
increase vegetable intake in those that do not
typically like veggies! 3.5 carb choices.
40
Chicken and Wild Rice Soup (H)
www.myrecipes.com
Yields: 8 servings Serving size: 1 1/4c.
Ingredients
1 cup uncooked quick-cooking wild rice
Cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 1/2 cups cubed peeled baking potato
3 cups 1% reduced-fat milk
1/3 cup all-purpose flour
10 ounces light shredded mozzarella cheese
2 cups chopped roasted skinless, boneless chicken
breasts (about 2 breasts)
1/2 teaspoon freshly ground black pepper
1/8 teaspoon salt
1/4 cup chopped fresh parsley (optional)
41
Preparation:
Cook rice according to package directions, omitting
salt and fat.
Heat a large Dutch oven over medium-high heat.
Coat pan with cooking spray. Add onion and garlic;
sauté 3 minutes. Add broth and potato; bring to a
boil over medium-high heat. Cover, reduce heat,
and simmer 5 minutes or until potato is tender.
Combine milk and flour, stirring well with a whisk.
Add the milk mixture to potato mixture; cook 5
minutes or until slightly thick, stirring constantly.
Remove from heat; add cheese, stirring until cheese
melts. Stir in rice, chicken, pepper, and salt.
Garnish with parsley, if desired.
Notes: This is another flavorful soup recipe. It is a
filling recipe that can suffice as a whole meal due to
its high nutrient content of potassium, fiber, protein,
and vitamin B-6.
42
Sweet and Spicy Meatballs
www.busycooks.about.com
Linda Larsen
Yields: 8-10 Prep time: 10 minutes
Cook time: 135 minutes
Ingredients:
2 pounds precooked frozen meatballs or your
own homemade meatballs
1 cup grape or apple jelly
2 cups chili sauce or cocktail sauce
Preparation:
Heat meatballs in oven as directed on package.
Place in 3-4 quart crockpot. Mix jelly and chili
sauce or cocktail sauce thoroughly, pour over
meatballs, stir well, cover crockpot, and heat on
high 1-2 hours until sauce is hot. Turn heat to low
until ready to serve, stirring occasionally.
Notes: This is a high calorie recipe that provides a
good meat source of protein. It is simple and can be
made ahead of time. It can be served as is or over
rice or pasta.
43
Crockpot Easy Pork Chops
www.busycooks.about.com
Linda Larsen
Yields: 4 servings
Prep time: 5 minutes Cook time: 420 minutes
Ingredients:
4 pork chops, well trimmed
1 envelope onion soup mix
10 oz. can ready to serve chicken broth
Preparation:
You can brown the pork chops if you wish in a
nonstick skillet 3-4 minutes on each side. Place
pork chops in 3-4 quart crockpot. In medium bowl,
combine soup mix and chicken broth and stir until
blended. Pour this mixture over the pork chops.
Cover crockpot and cook on low heat for 6 to 8
hours.
Notes: This is a great recipe for the busy working
caregiver. It can be quickly prepped in the morning,
and then ready to eat upon returning from work. To
lower the sodium in this recipe try using low
sodium broth and fresh diced onions.
44
Beef and Vegetable Kebabs (D)
Cooking Light May 2006
Allison Fishman
Ingredients:
1 pound boneless sirloin steak, trimmed and cut
into 1-inch cubes
8 (1-inch) pieces yellow bell pepper (about 1 pepper)
8 small mushrooms (about 4 ounces)
8 (1-inch) pieces green onions (about 2)
8 cherry tomatoes
1 teaspoon kosher salt
1/2 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
Cooking spray
2 teaspoons canola oil
Preparation:
Preheat broiler.
Divide the first 5 ingredients evenly among 4 (12-
inch) skewers, and sprinkle with salt, thyme, and
black pepper. Place on a broiler pan coated with
cooking spray; drizzle kebabs with oil.
Broil 10 minutes or until desired degree of doneness,
turning once.
45
Notes: This is a recipe that can be used for a finger-
foods meal. If you or your care recipients are
craving red meat, this is a great option. Trimming
the fat and including veggies on the kebabs,
lightens the fat content in this recipe. To give this
modern meal more of a “meat and potatoes” feel,
add quartered baby red potatoes to the skewers.
½ carb choice (without potatoes)
46
GRAB AND GO LUNCH/SUPPER
These are some quick grab and go combinations of
ready-made foods that can be healthy alternatives
to light cooked meals or snacks.
-1/2 c. light cottage cheese, ¼ c. diced peaches (no
sugar added), Nutrigrain bar, 4 oz. low sodium V-8
vegetable juice or low sodium tomato juice
-1 c. grapes, 12 whole grain crackers, 2 oz. sliced
low fat cheese, 2 oz. sliced deli turkey, 8 oz. glass
skim milk
-1 whole wheat tortilla with 1 T. cream cheese, ¼ c.
shredded lettuce, and 2 oz. imitation crab meat.
-1 single serve bag of regular baked chips, 2 T store
bought hummus, 1/4c. raisins, 10 cherry tomatoes.
-Smoothies. See smoothie section for recipe ideas.
Note: If smoothie will substitute for a whole meal,
try to select one that has a protein source in it, in
addition to fruits and/or vegetables.
47
RECIPES: SNACKS
Recipe key: D- diabetic friendly, H- heart healthy
Love Your Lima Beans Dip (D)
Joshua Haynes,
Cooking Light First Foods August 2010
Yields: 8 Serving Size: 1/4c.
Ingredients:
1 pound frozen baby lima beans
3 tablespoons sesame seeds, toasted
1/4 cup fresh lemon juice
1 tablespoon extra-virgin olive oil
3/4 teaspoon salt
1 garlic clove
Preparation:
Cook beans in boiling water 10 minutes or until
very tender. Drain, reserving 1/2 cup cooking liquid.
Place sesame seeds in a blender; process until finely
ground. Add juice and remaining ingredients;
process until blended. Add beans and 1/2 cup
reserved liquid; process until almost smooth,
scraping sides of blender occasionally.
48
Serve the dip with tender raw vegetables like pea
pods and cucumber halves or slightly steamed
carrot sticks and broccoli florets.
Notes: This is a simple, inexpensive, low calorie
snack. It features a vegetable that is commonly
disliked, but is prepared in a different fashion.
Blending the lima beans and adding natural
flavorings offer a different, more palatable taste. It
is great to offer to younger care recipients by
providing different vessels for dipping. Because it is
a good source of protein, iron, fiber, and vitamin B6
it is also a healthful option for older adults. This
recipe could be made heart healthy by
reducing/eliminating the salt.
49
Healthy Cookie Dough Dip (H)
www.chocolatecoveredkatie.com
Ingredients:
1 1/2 cups chickpeas or white beans (1 can,
drained and rinsed very well)
1/8 tsp plus 1/16 tsp salt
1/8 tsp baking soda
2 tsp vanilla extract
1/4 cup nut butter of choice
Up to 1/4 cup milk of choice, only if needed
1/4 cup brown sugar
1/3 cup chocolate chips
2 to 3 tbsp oats (Ground flax will also work)
Instructions:
Add all ingredients (except for chocolate chips) to a
food processor, and process until very smooth. Then
mix in the chocolate chips.
Notes: This recipe is a snack and dessert favorite. It
mimics a sweet, but is actually more of a protein
alternative. It is simple enough that it can involve
the care recipient in the preparation process (if
desired). It provides a sneaky way to incorporate
fiber into your diet. It can be served with a variety
of accompaniments, such as graham crackers,
pretzels, or fruit slices.
50
Baked Apples with Oatmeal Filling (D, H)
www.joybauer.com
Yields: 4 servings Prep time:15 mins.
Total time: 56 mins.
Ingredients:
4 large apples
1 cup rolled oats
1/2 cup unsweetened applesauce
2 tablespoons honey
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/2 teaspoon pumpkin pie spice
1 teaspoon lemon zest (optional)
Preparation:
Preheat the oven to 350°F.
Core and slightly hollow out the apples with a spoon,
leaving the bottom of the apples intact to create a
well for the filling. Place the apples in a pie pan.
In a medium bowl, combine the oats, applesauce,
honey, vanilla extract, cinnamon, pumpkin pie spice,
and optional lemon zest. Fill and top each apple
with the oat mixture.
Bake for 40 minutes, or until the sides of the apples
are soft and easily pierced with a knife
51
Notes: This is fall inspired recipe that offers a sweet
flavor without a lot of added sugar. While the apple
will be soft upon serving, it may still provide
difficulty for those who have trouble chewing. You
can easily remove the skin and puree the soft apple
to serve as a warm, hearty applesauce.
2.5 carb choices
52
GRAB AND GO SNACKS
These are some quick grab and go combinations of
ready-made foods that can be healthy alternatives
to time consuming snacks.
-1/2 c. nut/seed mix (almonds, cashews, walnuts,
sunflower seeds, 1 tsp cinnamon/sugar), ½ c. raw
baby carrots sticks with 1 T. light ranch dip
-2 brown rice cakes spread with 1 T ricotta cheese,
1 t. honey, and ¼ c. blueberries, 1/4c. shelled
pistachios.
-1 hard boiled egg cut into small slices, 1T light
mayo or miracle whip (mix together), spread onto ½
whole wheat bagel
-1 c. dry Rice Chex and ½ c. unsweetened
applesauce
-1c. raw veggies, any kind you have in your fridge.
Some suggestions: baby carrots, celery stalks, bell
pepper slices, cucumber slices, broccoli florets, etc.
1 T. of an accompaniment dip. Some healthy
suggestions: nut butter, light cream cheese, plain
low fat greek yogurt, etc.
53
RECIPES: SMOOTHIES
Smoothies are easy to dump into a blender pour
and go! Note- when recipes call for juice, try to use
100% juice with no added sugar.
Suggestions below from Food Network:
Creamy Pineapple Blend: 2 cups chopped
pineapple, 1/2 cup cottage cheese, 1/4 cup milk, 2
teaspoons honey, 1/4 teaspoon vanilla, a pinch
each of nutmeg and salt, and 2 cups ice
Strawberry-Banana Blend: 1 banana, 1 cup
strawberries, 1/2 cup each vanilla yogurt and milk,
2 teaspoons honey, a pinch of cinnamon and 1 cup
ice.
Veggie Blend: 1 1/4 cups tomato juice, 1/4 cup
carrot juice, 1/2 peeled cucumber, 1/2 celery stalk,
1/4 cup each parsley and spinach, and 1/2 cup ice.
Banana PB&J Blend: 1 frozen banana with 1 cup
soy milk, 1/4 cup each creamy peanut butter and
wheat germ, and 2 tablespoons seedless strawberry
or raspberry jelly
Raspberry-Orange Blend: 1 cup each orange juice
and raspberries, 1/2 cup plain yogurt, 1 cup ice,
and sugar to taste.
54
Peach-Mango-Banana: Blend 1 cup each chopped
fresh or frozen peaches and mango, 1 cup each
plain yogurt and ice, 1/2 banana, and sugar to
taste.
Honeydew-Almond Blend: 2 cups chopped
honeydew melon, 1 cup each almond milk and ice,
and honey to taste.
Spiced Pumpkin Blend: 1/2 cup each pumpkin
puree and silken tofu, 3 1/2 tablespoons brown
sugar, 1 cup milk, 1/2 teaspoon pumpkin pie spice,
a pinch of salt and 1 cup ice.
Carrot-Apple Blend: 1 cup each carrot juice and
apple juice with 1 1/2 cups ice.
Spa Cucumber Blend: seed and chop 2 medium
cucumbers. Blend with the juice of 1 lime, 1/2 cup
water, 1 cup ice and 3 to 4 tablespoons sugar or
honey
-
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CONCLUSION
Whether caring for one or many, young or old,
caregivers face many challenges of everyday living.
Hopefully cooking does not have to be one of them.
With nutritional knowledge and a variety of cooking
tricks and techniques, cooking for the
caregiver can be simple and enjoyable. Use
this manual as your stepping stone to explore
and enhance your existing caregiver culinary
practices. Nutrition is just one component of
well-being, but it is one we have a large
influence on, not only in our own lives, but in
the lives of those for which we provide care.
Recommended