Protein, Fiber, Fluids +30

The phrase “plant based” is all over packages, commercials and advertisements. Plant foods offer fiber, vitamins and micro-nutrients. But do plants afford the protein needs of older adults? The answer is concerning. Though calorie needs for older adults decrease, protein needs increase. Senior meals inclusive of animal proteins (lean meats and dairy) surely are nutritious and tasty.

It’s plant foods however that contain fiber-another concern for older adults. Also water as fiber depends on fluids to be effective.

The 30+ challenge proceeds with prebiotic fibers and a healthy digestive system the focus. Eating many different plant foods in the diet pattern adds prebiotic fibers and polyphenol nutrients supporting a healthy gut. The real challenge here is different plant foods. While “plants” include grains, fruits, vegetables, nuts and seeds, a specific plant food eaten daily only counts as one. Diversifying foods and trying different varieties is good for a healthy gut as well as the environment.

Now for a recipe that meets the bill.  This Beef Barley Soup starts with the protein.  A recipe for 4 has 2-4 ounce (raw weight) petite sirloin fillets.  In a crock pot turned to "high", the steaks tenderize so that the meat shreds easily with a fork or spoon.  There's barley, not pearled, cooked in a counter top pressure cooker and peas for fiber. The cooking broth, along with a drink at meal time is fluid. Count up the plant foods-barley, peas, onions, carrots, celery and spinach totals 6 (add rye in the crackers) and we're well on the way to the 30+ challenge.

 Beef Barley Soup

(Serves 4)

Place beef in slow cooker greased with olive oil spray. Season with salt and pepper. 

Turn slow cooker to high.

2-4 ounce petite sirloin fillets

1/8 teaspoon salt

1/8 teaspoon pepper

 

Saute onions, celery, garlic and carrots in olive oil.

1/4 cup onions, diced

1/3 cup celery stalks and leaves, diced

1/2 cup carrots (multi-colored), peeled and diced

2 teaspoon garlic, minced

1 tablespoon olive oil

 

Add wine.  Cook until nearly evaporated.

1/4 cup wine

 

Pour vegetables over meat in slow cooker.

Cook barley and broth in a counter top pressure cooker for 20 minutes. 

 Allow to cool for 15 minutes. Release pressure. Pour into slow cooker.

1/4 cup barley

1 cup chicken broth

 

Add fish sauce.

1/2 teaspoon fish sauce

 

1/2 hour before serving, add peas and spinach.  Sprinkle with thyme.

1/8 teaspoon thyme

1/2 cup peas

1/2 cup cut fresh spinach