Kūpuna Friendly Recipes

Heart-Healthy Breakfasts

Southwest Tofu Veggie Scramble

15 MINS PREP | 4 Servings

Ingredients

Nutrition Information Per Serving

Method

1. Place the tofu in a small bowl and mash with a fork to the point where it is broken apart
but chunks still remain. The texture should be similar to scrambled eggs.

2. In a non-stick pan, heat the avocado oil over medium heat. Add the onions, garlic and bell pepper. Saute for 4 to 5 minutes, or until onions are translucent.

3. Add the tofu, spinach, beans, tomatoes, nutritional yeast, chili powder and cumin to the pan. Mix well and cook until the spinach wilts and the tofu is heated through.

4. Season with sea salt and black pepper taste. Enjoy!

Spinach & Bell Pepper Egg White Frittata

45 MINS PREP | 4 Servings

Ingredients

1 tbsp Extra Virgin Olive Oil
1 Red Bell Pepper (medium, chopped) 2 stalks Green Onion (chopped)
1 cup Baby Spinach (chopped)
1 cup Cottage Cheese (drained)
2 cups Egg Whites
1 tsp Italian Seasoning
Sea Salt & Black Pepper (to taste)

Nutrition Information Per Serving

Method

1. Preheat the oven to 400ºF (205ºC).
2. Grease a baking dish with the oil. Add the bell peppers, onions, spinach, cottage cheese, egg whites, Italian seasoning, salt, and pepper to the dish. Stir gently to mix.
3. Cook in the oven for 30 to 35 minutes or until the egg whites are set. Let cool slightly before serving. Divide evenly between plates and enjoy!

Heart-Healthy Entreés

Furikake Salmon

5 MINS PREP | 15 MINS COOK | 2 Servings

Ingredients

1⁄₄ cup Plain Low-Fat Greek Yogurt
1 tablespoon Ponzu Sauce
1⁄₄ teaspoon Ground Mustard Powder
8 ounces Salmon
1 1⁄₂ servings Nori Furikake (1.5 tbsp)

Nutrition Information Per Serving

Method

1. Preheat oven to 400 degrees
2. Mix together the low fat greek yogurt, ponzu and mustard powder
3. Pat salmon dry and rub yogurt mixture over top and sides
4. Sprinkle furikake over the salmon
5. Place in oven and bake 12-15 minutes to desired doneness. Thicker salmon may need more time or until internal temp is 165
6. Serve with lemon for an additional pop of flavor

Mapo Tofu is a traditional Chinese recipe usually made with ground pork. Registered dietician and Hawai’i Meals on Wheels volunteer Dash Corpe shares a delicious, healthy version of this local favorite that uses lower sodium soy sauce and ground turkey to cut the saturated fat. Serve it piping hot over a bowl of brown rice for a hearty yet simple meal.

Mapo Tofu

Ingredients (4 Servings)

1 pound Ground Turkey (At least 93% lean)
1 Yellow Onion Diced
3 Cloves Garlic Minced
1 inch Fresh Ginger Minced
2 tablespoons Black Bean Paste
1 tablespoon Lower Sodium Soy Sauce, 6 oz
1 tablespoon Rice Vinegar
1⁄2 tablespoon Chili Garlic Sauce
1⁄2 cup Water
1 tablespoon Corn Starch
13 1⁄2 ounces Tofu Cubed
1 teaspoon Sesame Oil
1⁄4 cup Green Onions (Scallions) Chopped

Nutrition Information Per Serving

Method

1. Cook ground turkey until browned
2. Add onions, garlic and ginger – saute for 5-10 minutes.
3. Add black bean paste, vinegar, shoyu and chili garlic paste.
4. Simmer with lid on over low heat for 10 minutes.
5. Add water + cornstarch mixture. Bring to a simmer and then reduce heat to med-low.
6. Add tofu, sesame oil and cover for 5 minutes.
7. Serve over rice or quinoa.

Optional: Saute some chopped cabbage or baby bok choy for vegetable side dish.
Optional: Add low sodium shoyu for additional seasoning if desired.

Poached Ginger Chicken

20 MINS PREP | 30 MINS COOK | 4 Servings

Ingredients

• 1 pound Boneless Skinless Chicken Thighs
• 4 inches Fresh Ginger Sliced into pieces
• 2 Green Onions (Scallions)s
• 3 tablespoons Vegetable Oil (or Avocado Oil)
• 3 Green Onions (Scallions)s chopped (with white and green parts separated)
  3 tablespoons Low Sodium Soy Sauce
• 1⁄2 teaspoon Granulated Sugar
• 1⁄2 cup Water (the water you cooked the chicken in)
• 2 tablespoons Fresh Ginger minced

Nutrition Information Per Serving

Method

1. In a medium-large pot, being about 6 cups of water to boil with the slices of ginger and 2 scallions.
2. Lower the chicken into the pot and bring back up to a boil.
3. Once boiling, immediately reduce heat to low and cover to simmer for 10 minutes. You don’t want the water to be boiling, just gentle bubbles.
4. After 10 minutes, turn off the heat and to continue cooking in the liquid for another 15 minutes. Keep the lid on.
5. Remove chicken from the pot and place in an ice bath for 3-5 minutes to allow it cool.
6. Meanwhile start heating up a small frying pan over medium heat to make the sauce.
7. Once chicken is cooled, shred and put on a plate or bowl.
8. Add the 3 tbsp oil to your frying pan and add the white part of the sliced scallions. Cook until lightly golden and place them on top of the chicken.
9. Next, add in the remaining ingredients (water from the pot you used to cook chicken, shoyu, sugar, ginger and sliced green onions).
10. Bring to boil and pour over the shredded chicken.

About Dash

Dash is registered dietitian and nutritional coach, who volunteers as a menu advisor and nutrition educator at Hawai‘i Meals on Wheels. In addition to helping certify our new kitchen partners, Dash contributes to our monthly client newsletter, writing articles and sharing tips about nutrition for our kūpuna clients. We are incredibly grateful for our partnership with Dash. Her expertise and knowledge of nutrition are invaluable to the kūpuna we serve.

For more recipes, click here to check out our client newsletters where Dash shares nutritional tips and recipes.

To learn more about Dash, visit adashofnutrition.com.

Healthy Snacks

Berry Parfait

5 MINS PREP | 1 Servings

Ingredients

1⁄₂ cup Non-fat Greek Yogurt
1⁄₄ cup Strawberries (or any berry; fresh or frozen)
2 tablespoons Toasted Berry Crisp Kashi Cereal
1 tablespoon Pumpkin Seeds

Nutrition Information Per Serving

Method

1. Top yogurt with berries, Kashi and pumpkin seeds.
2. Optional: warm up berries in the microwave for 30 seconds – 1 minute.

Smoked Salmon Avocado Toast

10 MINS PREP | 1 Serving

Ingredients

1⁄₄ avocado
1⁄₄ lemon juiced
1 slice Whole Wheat Bread
1 ounce Smoked salmon
1⁄₂ tablespoon Pumpkin Seeds

Nutrition Information Per Serving

Method

1.  Toast bread.
2. Meanwhile, mix avocados with lemon juice in a small bowl. Spread
3. Top with 1 slice of roasted salmon and pumpkin seeds.