cooking for the caregiver - cookbook

Rosanne Wetzel, Dietetic Intern

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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).

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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.

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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.

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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?

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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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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 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.

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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


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.

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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

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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.

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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

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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)

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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

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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)

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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.

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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



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


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 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



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

-

55

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.

cooking for the caregiver - cookbook

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