Introduction

As we age, maintaining muscle strength becomes essential for mobility, independence, and overall well-being. A balanced diet packed with protein, healthy fats, vitamins, and minerals plays a key role in preserving lean muscle mass. This recipe combines nutrient-dense ingredients—ideal for older adults who want to stay strong, active, and healthy. It’s easy to prepare, delicious, and loaded with muscle-supporting nutrients like protein, calcium, magnesium, and vitamin D.

Ingredients:

1 cup cooked quinoa (a complete plant protein)

1 cup cooked chicken breast or firm tofu (for vegetarians)

1 tablespoon olive oil or avocado oil

½ cup steamed broccoli florets

½ cup chopped spinach

¼ cup roasted chickpeas (for crunch and extra protein)

¼ cup diced sweet potato (source of complex carbs)

1 tablespoon ground flaxseed (omega-3s for muscle recovery)

2 tablespoons plain Greek yogurt or dairy-free alternative

Juice of ½ lemon

Salt and pepper to taste

Instructions:

Prepare the base: In a large bowl, mix the cooked quinoa and chicken (or tofu).

Add the vegetables: Gently fold in the steamed broccoli, spinach, and roasted chickpeas.

Mix the dressing: In a small bowl, whisk olive oil, Greek yogurt, lemon juice, salt, and pepper until smooth.

Combine and serve: Pour the dressing over the quinoa mixture. Toss until evenly coated.

Top it off: Sprinkle ground flaxseed over the dish for an omega-3 and fiber boost.

Serving and Storage Tips:

Serve warm or chilled—it’s delicious either way!

Pair with a glass of milk or fortified soy beverage for extra calcium and vitamin D.

Store leftovers in an airtight container in the refrigerator for up to 3 days.

Reheat gently in the microwave or enjoy cold as a high-protein salad.

Variations: