Healthy Snack Recipesfor Seniors & Elderly

apricot pecan cheese snack

Healthy snack recipes are becoming almost a rage!
And we’ve got some delicious, super-easy and healthy snacks, especially good for seniors. Snacking has become increasingly popular – especially low-salt, low-sugar. Nibbling can provide great nutrition. If done right!

Perfect for an actual meal or something light in the middle of the day. And of special interest to those with nutrition problems; or folks who like to just nibble, pick at their food, or only eat small portions.

NOTE:  Of course, we must be mindful of any issues with chewing or dietary restrictions. Some of these may be modified to suit your needs. Example: My friend cannot eat cheese. So she sprinkles on a small amount of nutritional yeast – even on popcorn, which gives it a sort of cheesy flavor. (I’ve had it – it’s good)!

Something Just To GrabIf you want something easy to stock and grab, see our page on Elderly Nutrition Snacks. It’s a really great list of delicious healthy snack items to always have around.

Our Healthy Snack Recipes

Shrimp Skewer or Salad
Seafood is wonderful in healthy snack recipes. Get several big-sized, ready-to-eat shrimp (or cook your own). On a skewer, begin with a large romaine lettuce folded over, then a chunk of red bell pepper, a baby tomato, another piece of shrimp, a boccoli piece, a chunk of red onion if desired, a chunk of red cabbage, another shrimp, another baby tomato, and ending with a second piece of folded romaine lettuce. Of course, you can use any of your favorite veggies. These skewers can also be dipped in your favorite dressing. I like to keep a bag or shrimp available in my freezer, because they are so easy to add to many healthy snack recipes and meals.

Chocolate Strawberries
Not only delicious, but they also make a really fun activity. And we have loads of ways to decorate them, use for parties, or gifts. The higher the cacao content with less sugar), the healthier. But we show fanciful colors too! See our page to make chocolate covered strawberries.

Roasted Pumpkin Seed Snack
Natural pumpkin seeds are very high in nutrition. You need: 2 to 4 cups of raw, natural green pumpkin seeds (depending on the size of your baking sheet); Tamari Sauce – a natural type of soy sauce,less processed so healthier. Preheat oven to 350. Spread raw pumpkin seeds onto a cookie sheet, as thinly as possible, covering the sheet. Bake 8 to 10 minutes, until very slightly browned. Carefully transfer seeds into a large bowl or kettle. (not plastic – the hot seeds may leech plastic into the food). Sprinkle on 4 to 6 tablespoons of Tamari Sauce,  to taste. Stir to coat. Cool and eat. Pumpkin seeds make a delicious healthy snack recipe.

carob bars

No-Bake Carob Yummies
This is a yummy family recipe (one of my kids’ favorites) using carob chips instead of chocolate chips (but you could use them instead too). Carob comes from the brown pod of the carob tree. In the Middle East, where we lived for awhile, the carob bean is called locust (as in the ancient locust and honey reference). It’s highly nutritious in vitamins and minerals, and is great to include in elderly nutrition snacks. Click the link to get the details at carob recipes.

Antioxidant Trail Mix
A really healthy snack recipe made from raw ingredients, which maintain nutrients. It’s fun to make yourself, if you can’t find it pre-made at your natural foods store. Buy the ingredients in bulk, in the amounts each that you desire, mix together, and serve. It is highly nutritious: walnuts, pecans, filberts, pistachios, dried cranberries, goji berries, dried red cherries, dried blueberries. Trail mixes are great elderly nutrition snacks – it’s important to get or make them as sugar-free as possible.

Cooked Apple Slices
A very simple healthy snack recipe. Peel and slice up as many apples as you wish. If you use organic apples, you can just wash and leave the skins on. Lay in a cake pan (I use glass), and sprinkle with cinnamon. Maybe add raisins, dried cherries, cranberries, or other dried fruit. (natural dried fruit without sulphur dioxide is best). Other options: pecans or walnut pieces. Sugar is not needed. Sprinkle a little water over the mixture for added moistness.
Cover the pan with a microwavable cover or paper towel to help keep moisture in. Microwave 2 to 3 minutes, depending on your microwave.
Baked: Bake in an oven, covered, for about a half an hour on 350. Serve warm or cold.
Stove top: Place slices in a sauce pan with a little water and cinnamon. Cover and cook on a Medium Low burner, then Low until tender (at least 30 min).

Apricot Pecan Snack
You only need 3 ingredients for this one! Dried apricots, a soft spreadable cheese, and a pecan slice. Some folks like to use cucumber instead of apricots. We use  wonderful spicy-sweet pecans from Trader Joes – they add a lot of zest! Hard to eat just one!

Soft Taco
This recipe can be made similar to the nachos above. Use a small or medium sized whole wheat tortilla, or corn tortilla. Lay it flat, and on one half, spoon on refried beans or bean dip, chopped tomatoes, salsa, spinach leaves, chicken pieces, fish, etc. You can put in any type of vegetable that you like, including avocado or guacamole, broccoli, green or red peppers, onion, and so forth. Use your imagination for what to put on your tortilla. Sprinkle with cheese. Fold over the other half. Microwave for about one minute. Any variations of this will make great healthy snack recipes.

Healthy Nachos
Healthy snack recipes should always use whole grains as much as possible. Use low- or no-salt, whole grain tortilla chips. Layer onto a plate. Spoon on and spread refried beans, a bean dip (if you like beans), or hummus.. Cover with fresh, baby spinach leaves. You can also add salsa, guacamole and pieces of chicken. Even fish, which is delicious! Sprinkle with shredded cheese. Microwave for 1 to 1 ½ minutes. Add sour cream on top if desired, or lemon if using fish. Serve warm. These are super-simple elderly nutrition snacks.

Easy Tuna Bumsteads
You need: One or two pieces of toast, small can of tuna, a handful of spinach leaves, slice of cheese. Make the toast, lightly butter if you’d like (some people like mayo instead) and put on a plate. Add on pieces of flaked tuna as thick as you’d like. Top with a few spinach leaves and a slice of cheese. Simply put the toast with ingredients in the microwave and cook for about 1 minute or until cheese melts (time will differ according to your microwave). You can also add other seasonings or condiments as you like.

Deluxe Grilled Cheese
Make sure you use a hearty whole grain bread in this healthy snack recipe. Butter the two pieces of bread like usual. Or olive oil can be heated in the fry pan instead. Add two slices of the cheese of your choice. Low-fat is best. Other options: add a slice of tomato, a few spinach leaves or romaine lettuce, a sliced ring of red pepper, and optional avocado slices. Grill the sandwich in a fry pan on both sides, as usual.

Muesili Breakfast Cereal
A very healthy old-world cereal from Switzerland made from raw rolled oats, dried fruit, and nuts. It’s eaten uncooked, so maintains nutritional value. I’ve been making it from scratch for about 35 years. The oats should ideally be organic, and can be found in the bulk section of the natural foods area.

Mix together: 3 cups of raw rolled oats; optional to add in 1 cup of rolled wheat; 1/4 cup of walnuts or pecans; 1/4 cup of sliced almonds; ½ cup of raisins; ½ cup of dried cranberries; ¼ cup chopped dried apricots. Add a dash of cinnamon to taste. These are approximate amounts and can be adjusted. Any other dried fruit can be used too. Keep in a canister and served with milk (almond milk is great!)  Let the milk soak in a bit to soften the oats. Top with fresh berries, bananas, or cut fruit. Very high in good fiber, antioxidants, vitamins and minerals.

Nut Butter Nibbles
This is one of our easiest healthy snack recipes. Spread your favorite nut butter (mine is cashew butter; also try almond butter) on whole grain crackers, and top with a slice of banana. Or spread it on celery. You can also make an open-faced sandwich version on whole grain bread or toast.

Fizzy Juice
This healthy snack recipe is a wonderful replacement for soda pop. All you need is a bottle of carbonated water or natural gingerale (health food aisle), and natural fruit juice (without added sugar). A natural cranberry juice with a squirt of lemon is Dad’s favorite version. Fill a tall glass with about 1/3 carbonated water, and 2/3 fruit juice. Vary proportions according to your fizz preference. Leave room  for ice, and maybe some fresh fruit. Great drinks for a party! You can mix a couple kinds of fruit juices to make punch. Fresh fruit can be put on a skewer stick before putting into the drink.

Frozen Grapes
Use seedless red grapes (red because they’re rich in antioxidants). Unless the grapes are organic, they should be carefully cleaned with a fruit and vegetable wash. Grapes are often heavily sprayed with pesticides. Pat dry, spread out on a plate and cover with plastic wrap, or lay them out in a large, flat plastic container with lid. Put in the freezer for about an hour. Really fun to munch on in hot weather, and can be added to drinks too.

Be sure to also see

— Our comprehensive Kindle book. For complete and detailed party ideas (including delicious recipes and snacks to match the theme), click on the link to take you to its Kindle book page.

Delicious Healthy Dessert Recipes — Our healthy dessert recipes are delicious and fresh. Lots of ways to modify and use them too, including for low salt or sugar ideas. Check these out!

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