By studying the dietary habits of more than 2,000 adults over the age of 65, researchers from the Columbia University Medical Center in New York learned that diets rich in folate, monounsaturated fat, omega-3 and omega-6 fatty acids, vitamins B12 and E seemed to offer protection against cognitive impairment. These nutrients are found in many salads made by Pawleys Island home care providers, including the following four.
1. Cucumber Strawberry Salsa
1 finely chopped cucumber
2 cups of chopped fresh strawberries
¼ cup of chopped red onion
1 chopped small, mild pepper
1 tablespoon of olive oil
¼ cup of torn basil leaves
After chilling add:
3 tablespoons of fresh lime juice
1 teaspoon of salt
Combine all ingredients, mix well and refrigerate for up to 60 minutes before serving. Add the lime juice and salt. Pawleys Island caregivers should serve this healthy salad with low-sodium chips.
2. Fruit Salad
5 ounces of fresh spinach leaves torn
Torn leaves from ¾ of a romaine lettuce head
1 cup of blueberries
¾ cup of sliced strawberries
½ cup of cranberries
2 peeled and sliced kiwis
3 ounces of crumbled blue or feta cheese
¾ cup of chopped walnuts
Put the greens in a bowl and mix. Rinse the fruit and dry on a paper towel. Layer the fruit atop the greens. Top with the cheese and walnuts and serve.
3. Tomato and Wheat Berry Salad
1 large tomato chopped
1 cup of wheat berries
1 sliced green onion
1 tablespoon of chopped parsley
5 tablespoons of olive oil
3 tablespoons of lemon juice
2 teaspoons of curry powder
salt and pepper to taste
Make the salad dressing by whisking together the curry powder, lemon juice, olive oil, salt and pepper. In a saucepan, cover the wheat berries with water, bring to a boil, cover and simmer until tender. Drain the berries and combine them with the remaining vegetables. Top with dressing, toss and serve.
4. Avocado Tuna Salad
Combine one can of tuna with ½ of a ripe avocado, ¼ cup of green olives, 2 tablespoons of diced chilies, 1 chopped green onion and 2 tablespoons of low-fat mayo. Serve atop greens of your choice.
Seniors can maintain brain-healthy diets with help from a trusted home care provider like Home Care Assistance. In addition to helping seniors around the house with daily tasks, our live-in, hourly and respite Pawleys Island caregivers promote healthy diets and regular exercise to boost elderly wellbeing. Call (843) 353-3105 today to learn more about brain boosting foods and how our services can benefit your loved one.