As we age, maintaining a balanced diet becomes increasingly important for overall health and well-being.

Nutritious and Easy Recipes

Vegetable Stir-Fry


1 cup broccoli florets

1 bell pepper, sliced

1 carrot, julienned

1 zucchini, sliced

2 tablespoons olive oil

2 tablespoons soy sauce

1 teaspoon minced garlic

1 teaspoon grated ginger


Heat olive oil in a large pan over medium heat.

Add garlic and ginger, and sauté for 1 minute.

Add all the vegetables and stir-fry for about 5-7 minutes until tender.

Add soy sauce and mix well. Serve over brown rice or quinoa.

Baked Salmon with Vegetables


2 salmon fillets

1 cup cherry tomatoes, halved

1 cup green beans, trimmed

1 lemon, sliced

2 tablespoons olive oil

Salt and pepper to taste


Preheat the oven to 375°F (190°C).

Place salmon fillets on a baking sheet lined with parchment paper.

Arrange cherry tomatoes, green beans, and lemon slices around the salmon.

Drizzle olive oil over everything and season with salt and pepper.

Bake for 20-25 minutes until the salmon is cooked through.

Fruit and Yogurt Parfait


1 cup plain Greek yogurt

1 cup mixed berries (strawberries, blueberries, raspberries)

1 tablespoon honey

1/4 cup granola


In a glass or bowl, layer half of the yogurt, followed by half of the berries and honey.

Repeat the layers with the remaining yogurt, berries, and honey.

Top with granola before serving.

Local Food Resources in Manchester

To support older people in accessing fresh and healthy food, Manchester offers several local markets, grocery delivery services, and community programs.

Local Markets:

Levenshulme Market: Open every Saturday, this market provides a wide range of fresh produce, artisanal foods, and locally made products. It’s a great place to find fresh fruits and vegetables.

Arndale Market: Located in the city centre, Arndale Market offers fresh meat, fish, and produce. It’s a convenient spot for seniors to buy fresh ingredients for their meals.

Grocery Delivery Services:

Morrisons Doorstep Delivery: This service is specifically designed for elderly and vulnerable people. Seniors can call a dedicated phone line to place their orders, which are then delivered to their doorstep.

Ocado: Offering a wide variety of groceries, Ocado provides home delivery services with convenient time slots to fit seniors’ schedules.

Community Programs:

Age UK Manchester: This organisation runs several programs aimed at improving senior nutrition, including lunch clubs and cooking classes.

Manchester Foodbank: For seniors facing financial difficulties, the Manchester Foodbank provides emergency food supplies. They offer nutritionally balanced food parcels to support those in need.

Healthy eating doesn’t have to be complicated. With simple recipes and easy access to fresh ingredients, we can enjoy nutritious meals that support health and well-being. By taking advantage of local markets, grocery delivery services, and community programs, we can maintain a balanced diet and enjoy the benefits of good nutrition.