Friendly recipes tailored for an elderly diabitic person

1. Grilled Salmon with Quinoa & Steamed Vegetables

Ingredients:

- 1 salmon fillet (120–150g)

- ½ cup cooked quinoa

- ½ cup steamed broccoli

- ½ cup steamed carrots

- 1 tsp olive oil

- Lemon juice, garlic, herbs (for seasoning)

Instructions:

1. Season salmon with lemon juice, garlic, and herbs.

2. Grill for 5–7 mins per side until fully cooked.

3. Steam vegetables until soft.

4. Serve with cooked quinoa and drizzle with olive oil.

Benefits:

High in omega-3s, low GI carbs, and fiber — supports heart health and blood sugar control.

2. Chicken & Vegetable Soup

Ingredients:

- 1 skinless chicken breast, diced

- 1 cup chopped spinach

- ½ cup diced carrots

- ½ cup zucchini

- 1 small onion

- 1 garlic clove

- 2 cups low-sodium chicken broth

- 1 tsp olive oil

Instructions:

1. Sauté onion and garlic in olive oil.

2. Add chicken and cook until browned.

3. Add vegetables and broth. Simmer for 20–25 mins.

4. Season lightly with herbs (thyme, pepper).

Benefits:

Easy to chew and digest; low in carbs and sodium; hydrating and rich in micronutrients.

3. Oats & Chia Breakfast 

Ingredients:

- ½ cup rolled oats

-1 cup unsweetened almond or low-fat milk

- 1 tbsp chia seeds

- ¼ cup fresh berries (e.g., blueberries)

- Dash of cinnamon

Instructions:

1. Combine oats, milk, and chia seeds in a bowl.

2. Let sit overnight in the fridge or cook if preferred warm.

3. Top with berries and cinnamon before serving.

Benefits:

Slow-digesting carbs, high fiber, and no added sugar — helps maintain stable morning glucose levels.