Eating healthy is important at any age, but it’s especially important for seniors. For good nutrition in your golden years, it’s best to:
* Drink plenty of water.
* Eat high-quality proteins such as eggs, lean meats, poultry and fish.
* Incorporate a good balance of carbohydrates and fiber such as bread, cereals, pasta and other grain products into your diet.
* Get calcium from low-fat sources such as milk, yogurt, cheese and broccoli.
This budget-friendly recipe for Sun-Dried Tomato Fettuccine serves two, but can be easily doubled for guests. Eggs are used as a high-quality but inexpensive source of protein. This meal is easy to make and freezes well.
Sun-Dried Tomato Fettuccine
4 ounces whole-wheat fettuccine or spinach fettuccine
½ cup fresh or frozen broccoli florets
1 to 2 ounces sun-dried tomatoes, quartered
2 tablespoons prepared pesto sauce
1 teaspoon Italian seasoning
1 teaspoon freshly ground black pepper
½ teaspoon cayenne pepper
2 large eggs
¼ cup low-fat milk
¼ cup freshly grated Parmesan cheese
¼ cup chopped fresh basil or parsley, optional
Combine the fettuccine, broccoli and tomatoes in large pot of boiling, salted water. Cook until pasta is tender but firm, about 6 to 8 minutes; drain, reserving ½ cup of the water.
Return pasta, broccoli and tomatoes to the pot. Add pesto, Italian seasoning, pepper and cayenne pepper; toss until evenly coated.
Beat the eggs and milk in a bowl until blended. Pour egg mixture over pasta, stirring gently to coat and combine. Cook over medium heat, stirring gently, until the mixture thickens and no visible liquid from the egg remains. Add some of the reserved pasta water, as needed, if the pasta seems dry. Sprinkle with cheese and basil or parsley, if desired.
The Kitchen Diva is Angela Shelf Medearis, a regular guest chef on “The Dr. Oz Show” and “The Today Show.” She is the author of many cookbooks, including, “The Kitchen Diva’s Diabetic Cookbook.” She blogs for Vitacost.com and Momonomics.com on a weekly basis.