Quick and Nutritious Snacks

Sweet Potato & Salmon Patties

These provide essential Omega-3 fatty acids, which are excellent for brain and joint health.

Ingredients:
1 cup boiled sweet potato,
1 95g tin of pink salmon (drained),
1 tablespoon of chopped parsley,
1 egg.

Method:
Mash the boiled sweet potato together with the salmon.
Add the parsley and egg and mix.
Form into small, flat discs and lightly pan-fry in a little olive oil until golden on both sides.

Why they’re great: The texture is very soft, and the sweet potato adds a gentle sweetness.

Savoury Oat & Cheese Scones

A more nutritious take on the classic scone, using oats for extra fibre to help with digestion.

Ingredients:
1 cup self-raising flour,
1 cup quick oats,
1 cup grated cheese,
¾ cup milk,
Pinch of dried herbs.

Method:
Add all ingredients except milk into a mixing bowl.
Slowly add in the milk until a soft dough forms.
Drop spoonful’s onto a baking tray and bake at 200°C for 12–15 minutes.

Why they’re great: The oats provide slow release energy, and the scones can be split and buttered for a comforting afternoon snack.

Ricotta & Pea Bites

Ricotta is a fantastic “superfood” for the elderly because it is high in calcium but very low in sodium and easy to swallow.

Ingredients:
250g ricotta,
½ cup of mashed peas (frozen peas thawed and crushed),
1 egg,
2 tablespoons of parmesan cheese.

Method:
Mix the ricotta with the peas.
Add the egg and parmesan cheese and mix well.
Spoon small mounds onto a tray and bake at 180°C for 15 minutes until firm.

Why they’re great: They’re incredibly light on the stomach and provide a high-calcium snack for bone health without being heavy or chewy.

Mini Crustless Quiches (Egg Muffins)

Like a zucchini slice but in individual portions.
These are high in protein and very soft.

Ingredients:
6 eggs,
A splash of milk,
1 cup chopped baby spinach,
½ cup grated cheese,
½ cup finely diced ham or cooked mushrooms.

Method:
Whisk 6 eggs with a splash of milk.
Fold in finely chopped baby spinach.
Add grated cheese, and diced ham or mushrooms.
Pour into a greased muffin tin and bake at 180°C for 15–20 minutes until set.

Why they’re great: They are easy to grab from the fridge and provide a great protein boost for muscle maintenance.