Healthy Senior Citizen Vegetable Recipes

Indian Sabzis for Senior Citizens, Indian Subzis for Elderly

Vegetables are low in calories as well as high in fiber therefore they are a boon to the elderly. They are rich in antioxidants like Vitamin C, Vitamin A and many more that help keep your immune system healthy. Here are some additional benefits of including these power packed foods in your diet.

Mixed Sprouts and Palak Subzi

Top Benefits of Vegetables in Senior Citizens Diet

1) They are naturally low in fat as well as calories. Therefore they can be consumed readily without hesitation. Cabbage and Cucumber Dry Sabzi with just 75 calories per serving, perfectly suits the elderly diet for lunch as well as dinner. Quiet easy to chew and not loaded with spices, this quick to make sabzi has a fascinating mouth-feel. It’s sure to be liked by all senior citizens.

Cabbage and Cucumber Dry Sabzi

2) Sabzis are important sources of nutrients like Vitamin C, Fiber, Vitamin A, and potassium. Be sure not to cook the vegetables for long as this destroys the Vitamin C content. Sabzis like Carrot Methi Subzi add a dose of vitamin A for healthy vision, while Mixed Sprouts and Palak Suzbi lend in good amounts of potassium, magnesium and other key antioxidants.

Carrot Methi Subzi ( Vitamin A and Vitamin C Rich Recipe )

3) Dietary fiber present in vegetables helps reduce cholesterol levels and may lower the risk of heart disease. Fiber is mainly important to regulate bowel movements and to prevent constipation, and diverticulosis. It also provides a feeling of fullness while consuming less calories.

4) Loading your plate with 4 to 5 servings of vegetables on a daily basis build a healthy immune system.

5) The nutrients in sabzis provide nourishment to the skin. As we age the skin loses its elasticity. The vitamin C and other antioxidants from vegetables help to reduce wrinkles and add glow to the skin of elderly people.

Beetroot Tikkis in Spinach Gravy

Indian Dry Sabzis for Senior Citizen

Interestingly sabzis form an important part of an Indian meal. Dry sabzis are easy to make and require minimum ingredients as well. That’s the reason why it is preferred by many. You can explore making the most common and authentic sabzis like Cabbage Foogath and Masala Karela. With a fiber count of 3.8 g and 4 g respectively, elderly people can count on these to keep their digestive tract healthy.

Masala Karela

It’s always good to explore the vast Nature’s basket. Once in a while pick veggies like ridge gourd, round gourd or even amaranth leaves. We have a turai delight for your to try. Paired with onions and masalas and packed with fiber, phosphorus and potassium, Turai Onion Vegetable is a true delight!

Turai Onion Vegetable

All the dry sabzis are soft and do not require extra chewing, so they are completely suitable for the elderly.

Indian Sabzis for Senior Citizens Diet

Sometimes dry sabzis are too boring. So when you have time on hand explore slightly complicated recipes too. Beetroot Tikkis in Spinach Gravy is a unique subzi which you must not miss out on. Soft tikkis in a spinach based gravy – it’s quite satiating and impressive as well.

And if you want to try a curd based gravy, then opt for Gavarfali ki Subzi. The cluster beans have been stringed and cooked in pressure cooker till soft, so chewing becomes easier for senior citizens.

Gavarfali ki Sukhi Subzi

Indian Sabzis with Green Leafy Vegetables for Senior Citizens

The deeper the green colour of the vegetables, the more are the antioxidants it carries. Find a collection of healthy and wholesome Green Sabzis for Senior Citizens in this section. Baingan Methi Subzi is a very simple vegetable made using fenugreek leaves. It’s a rich source of vitamin A to vitamin 9 (Folate) and iron as well as potassium. Fenugreek is a vegetable which suits even a diabetic. With just 10.4 g of carbs and the monitoring of blood sugar levels offered by methi, those senior citizens who are trying to manage blood sugar levels can also count on this sabzi.

Baingan Methi ki Subzi

Methi Pitla is yet another fenugreek based soft and easy to east sabzi which can be enjoy by senior citizens who have problems with chewing.

Methi Pitla

On the other hand, if you are elderly with excess weight and aiming to lose inches by eating healthy, then you can try Spinach Mushroom Sabzi. The high fiber (3.3 g ) in it will ensure that it gives you a feeling of satiety and the chefs who have created this fare for you have ensured that you don’t miss out on taste and flavour at all. Do try it!

Spinach Mushroom Sabzi, Palak Mushroom Recipe