Tag Archives: Recipe

Winter Warmer: Lovely Lamb & Barley Soup

While Brisbane might be the capital of the sunny state, it doesn’t stop us from experiencing that winter chill. It’s vital that we nourish our bodies properly throughout the season, to maintain a healthy weight and give our immune system the support it needs.

In later life, our immune response is reduced, which contributes to more infections. There appears to be a connection between nutrition and immunity in seniors. “Micronutrient malnutrition” is a form of malnutrition that is surprisingly common even in affluent countries such as Australia. This occurs when a person is deficient in essential vitamins and trace minerals.

Recently our dietetics service performed a live demonstration of easy to prepare, nutritious meals to inspire over 50s to eat well through the cooler months. Following taste tests from our onlookers (some coming back for a second try – just to be sure, of course!) the feedback on the ‘Lovely Lamb and Barley Soup’ was overwhelmingly positive. The verdict: This nutritious soup is nothing to be sneezed at! A simple recipe that proves that healthy eating this winter doesn’t have to be complicated, expensive or overly time consuming.

If you’re interested in learning more simple, healthy recipe ideas tailored to the needs of over 50s, and you think you might benefit from a personalised eating plan book a dietetics consult with us.

Download the recipe card here

Ingredients

  • 1/3 cup (75g) pearl barley
  • 2 teaspoons olive oil
  • 1 large onion, finely diced
  • 2 sticks celery, diced
  • 600g lean lamb leg,
  • cut in 2cm cubes
  • 2 cloves garlic, crushed
  • 2 large tomatoes, diced
  • 2 cups (500ml) salt-reduced chicken stock
  • 3 cups water
  • fresh rosemary, chopped (optional)

Method

  1. Cook barley in boiling water for 10 minutes. Drain.
  2. Heat oil in a large stockpot over medium heat. Add onion and celery. Cook for five minutes stirring occasionally.
  3. Turn heat to high, add lamb and garlic. Cook for five minutes or until lamb is browned.
  4. Add barley, tomatoes, stock and water to pan. Bring to the boil. Reduce heat to low, partially cover, and simmer for one hour or until lamb is tender. Add water if too thick. Serve with a sprinkle of rosemary.

Anytime Omelette: Protein power morning, noon or night

The average adult will have lost up to 6 – 16% of their muscle mass by their fifties. This is known as sarcopenia and is a major cause of weakness, fractures and poor health among older adults. So, what can we do about it? Well, the answer for the most part is delicious.

Combining a protein-rich diet with resistance exercise seems to be the most effective way to fight sarcopenia. One study followed 2,066 seniors over three years and found those who ate the most protein daily lost 40% less muscle mass than people who ate the least.

Our dietetics endorsed Anytime Omelette recipe uses two large eggs to provide 12 grams of high-quality protein, plus there is a variety of fillings to choose from to add extra nutrition and ensure you won’t tire of it quickly.

Recently prepared in a live demonstration by our dietetics service, the feedback was lip-smacking good! This no fuss meal is the ideal solution for an easy, protein rich breakfast, lunch, or dinner. Plus it’s easily adaptable for those cooking for one or two.

If you’re interested in learning more simple, healthy recipe ideas tailored to the needs of over 50s, and you think you might benefit from a personalised eating plan book a dietetics consult with us.

Download the recipe card here

Ingredients

  • 2 eggs
  • dash of milk
  • salt and pepper
  • optional fillings:

– shaved ham

– feta

– baby spinach leaves

– onion

– mushrooms

– capsicum

– asparagus

– cherry tomato

Method

  1. Preheat pan to medium heat
  2. Stir-fry desired fillings (except for feta) for 2 minutes or until slightly soft and set aside.
  3. In a separate bowl, whisk together eggs, milk, salt and pepper.
  4. Pour eggs into pan and let sit for 1-2 minutes or until the edges are set. Add stir fried toppings (and feta if desired) to half of the omelette.
  5. Carefully fold the omelette in half like an envelope and let cook for a further 1-2 minutes, then enjoy!