Light, Colourful & Nutrient-Rich for Seniors
As the summer heat rises, there’s no better time to enjoy fresh, hydrating meals that are both delicious and supportive of senior health. This Mango Quinoa Summer Bowl is a vibrant, no-fuss recipe that’s perfect for lunch or a light dinner – packed with fibre, protein, antioxidants, and brain-boosting nutrients.
Ingredients (Serves 2)
- ½ cup cooked quinoa (cooled)
- ½ ripe mango, diced
- ¼ avocado, diced
- ¼ cup cucumber, chopped
- 2 tbsp red bell pepper, diced
- 2 tbsp red onion, finely chopped
- 1 tbsp chopped cilantro or parsley (optional)
- Juice of ½ lime
- 1 tbsp olive oil
- Pinch of salt and black pepper
Instructions
1️⃣ Cook quinoa in advance and let cool.
2️⃣ In a large bowl, combine quinoa, mango, avocado, cucumber, bell pepper, and onion.
3️⃣ Drizzle with olive oil and lime juice.
4️⃣ Season lightly with salt and pepper.
5️⃣ Toss gently and serve chilled or at room temperature.
🌿 Health Benefits for Seniors
✅ Supports Digestive Health
Quinoa is high in fibre, which helps promote regular digestion and prevent constipation—something many older adults struggle with.
✅ Hydrating & Heart-Healthy
Cucumber and bell pepper are rich in water and potassium, helping maintain hydration and blood pressure balance during hot summer days.
✅ Brain-Boosting & Anti-Inflammatory
Avocados and olive oil are rich in healthy fats that support cognitive function and reduce inflammation.
✅ Immunity Support
Mango and red bell pepper are both loaded with vitamin C and antioxidants, supporting immune health and reducing oxidative stress.
✅ Easy to Chew & Gentle on the Stomach
The textures in this bowl are soft and easy to chew, making it a great option for seniors with dental or digestion concerns.
💙 Ideal Caregivers 4U Tip:
Encourage seniors to enjoy meals like this outside in the fresh air when possible — eating in natural light boosts vitamin D levels and improves mood!
🔗 To learn more about our Healthy Cooking & Meal Planning:
👉 https://bit.ly/4jg2Qwt
