Three recipes, two tips, one plan

Intro

Welcome or welcome back to Caregiver Cooking! Here you’ll find recipes, tips, and ideas for helping to manage the load of cooking as a caregiver. This weekly newsletter brings together three recipes and two tips into one plan to support caregivers in their efforts caring for others.
This week’s three recipes are shredded chicken, oat cookie or breakfast bars, and ginger lime meatballs with soy sauce.

The plan

Major components: chicken, oat bars
This week’s recipes feature little chopping, something that can be lessened with creative use of already cut vegetables (like green beans), choosing ground spices rather than their fresh alternative, and kitchen tools like mixers. Chopping is not good or bad, it is an activity that requires a sharp knife, space, a cutting board, and is often done standing. Recipes requiring less chopping can make food prep easier or more streamlined if leaving a knife on the kitchen counter is a safety concern or if the repetitive motion gets uncomfortable before the task is complete.

The oat bars are able to use the same base dough recipe and can pivot towards a more breakfast-themed bar or a sweet treat style bar. These are not mutually exclusive, though! Oat bars with chocolate chips can still be topped with nut butter and sliced banana for a breakfast and oat bars with dried fruit like raisins can be drizzled with honey or maple syrup for a sweeter treat. Flexible recipes create options while requiring fewer ingredients to be kept on hand because those same ingredients can feature again in a new role.

Tip 1

Store in bags

Zip top bags, especially freezer bags, are a great option for freezer storage. Filling from the bottom, flattening the bag, and freezing to lay flat is a great way to use your space effectively. Labeling and dating can also be easier, as bags can be written on directly.

Tip 2

Add flavor to accessible foods

Adding flavors to foods you already have in your regular rotation or even in your pantry or freezer is a great way to add variety while also using something that works well for you. This week, canned or frozen green beans cooked in a highly flavored broth bring a different way of working with a familiar food.

Shredded chicken

Description

This recipe yields a lot of chicken, about 12 cups after shredding It can easily be scaled down by half if the total amount of chicken will be more than fits your needs. Prep time: 5-10 minutes before, 20-40 minutes after including cooling time of 10-20 minutes. Cook time: 45-55 minutes
A flavorful, easy-to-eat option that can feature in sandwiches, wraps, over rice, in tacos, in soup (watch for this in next week’s newsletter!), or even on its own, this chicken is flexible enough to serve in many roles and is great to keep on hand. Shown above as a sandwich, this could work hot or cold at lunch or dinner. The cooking method, acid in the tomatoes, and shredding all come together to create a fairly soft texture, which can be helpful if chewing is painful. Serving as a sandwich is also a good option for anyone who prefers an option not requiring utensils, which can be especially helpful with dementia^[1] or arthritis^[2].

Tips and substitutions to know in advance

• If you have a favorite spice blend like a seasoning salt, that is a good option in place of mixing your own
• Barbecue sauce has a similar flavor to the tomato paste & Worcestershire sauce mixture and can be a good substitute

Ingredients

• 1 family pack of chicken breast (about 5 lbs)
• 1 can of tomato paste
• ½ c Worcestershire sauce
  Can also substitute your favorite barbecue sauce, about 1 ¼ c
• 1-14.5oz can diced tomatoes
• 1 Tbsp garlic powder
• 1 Tbsp smoked paprika
• 1 tsp ground sage
• 1 ½ tsp salt
• 1 ½ tsp pepper
• Optional: 1 Tbsp brown sugar, honey, or maple syrup
• Optional: ¼ tsp cayenne pepper
• Optional: pickled jalapeño slices

Process

Bake chicken:
Preheat oven to 375 degrees

1. Mix spices, salt, and pepper together in a small bowl
2. Season both sides of the chicken
   Place chicken in baking pan(s), bottom side up. Season this side well. Flip chicken over, season this side well
3. Mix tomato paste, Worcestershire sauce, sugar if using
4. Spread mixture over top of chicken
   If using pickled jalapeño slices, place these on top of the chicken before adding mixture, one line of pickled jalapeño slices down the middle of each chicken breast
5. Spread diced tomatoes around base of chicken along with juice
6. Add tight fitting lid or tinfoil tightly secured over pan
7. Bake for 45-55 minutes until internal temperature reaches 165 degrees
8. Allow to cool in pans until cool enough to shred

Shred chicken:

1. If hand shredding, allow chicken to cool enough to comfortably handle
2. Latex gloves are a good way to protect your hands while hand shredding. If your pan has cooled enough, consider shredding right in the pan rather than using another dish. If the pan is too warm for this to be a good option, shred chicken on a plate or in a bowl and return chicken to the pan after shredding to allow absorption of juices created during cooking
3. If shredding with forks, allow chicken to cool enough to shred
4. If your pan has cooled enough, consider shredding right in the pan rather than using another dish. If the pan is too warm for this to be good option, shred on a large plate or a cutting board that can catch juices and return chicken to the pan after shredding to allow absorption of juices created during cooking
5. If shredding with a mixer, allow 10 minutes cooling time
6. Use the paddle attachment for your stand mixer or hand mixer for best results. Add two chicken breasts to the bowl of your stand mixer or a large mixing bowl, one on ether side with space for the paddle attachment in the middle. Using the paddle attachment, turn the mixer on its lowest speed and shred chicken until all chicken has been shredded. Return shredded chicken to the pan to reabsorb juices created during cooking and repeat this process for the rest of your chicken breasts
   This can cause the mixer to wobble or the bowl to move a lot. Plan to stabilize your mixer or bowl while shredding chicken
7. Serve shredded chicken however you prefer — as a sandwich, over rice, however you like

Notes for storage and reworking later

This freezes very well — freezing in portions of 1-3 cups allows for easy thawing in the refrigerator for future use
For a different flavor experience, try a sweet and spicy sandwich option adding a spicy pepper jam or jelly
Try using this chicken on top of a salad

To make the green beans in the photo

This recipe yields about two cups of green beans. Prep time: about 5 minutes. Cook time: 5-10 minutes
These beans do not come out looking pretty because they are coated with flavor that makes them look a little brown. Don’t let that fool you, they taste great!

Ingredients

• One can drained or two cups of frozen green beans
  Canned green beans are quite soft while being very nutritious. Choosing a low sodium option works well in this recipe, as there is salt added later. Frozen green beans will hold more texture if that is a better fit for your needs and preferences
• 2c broth from bouillon cube, powder, or paste, mix double strength compared to package instructions
• 1 Tbsp lemon juice
• 1 Tbsp Worcestershire sauce OR soy sauce
• 1 Tbsp nutritional yeast or onion powder
• 1 Tbsp garlic powder
• Optional: 1 tsp hot sauce

Process

1. Mix broth in a heat safe mug or measuring cup or in a small pot on the stove
2. Add lemon juice, Worcestershire sauce or soy sauce, nutritional yeast or onion powder, garlic powder, and hot sauce if using to broth, gently stir
3. Add green beans and place lid on pot
4. Bring to a simmer over medium-high heat, reduce to medium and simmer 5-10 minutes when beans are heated through
5. Use a slotted spoon to serve beans and enjoy!
   Store any leftovers in some broth for best flavor

Citations:

1. Ciliz, Ozlem; Tulek, Zeliha; Hanagasi, Hasmet; Bilgic, Basar; Gurvit, I. Hakan. Eating Difficulties and Relationship With Nutritional Status Among Patients With Dementia. Journal of Nursing Research 31(1):p e260, February 2023. https://doi.org/10.1097/jnr.0000000000000538
2. McDonald SS, Levine D, Richards J, Aguilar L. 2016. Effectiveness of adaptive silverware on range of motion of the hand. PeerJ 4:e1667 https://doi.org/10.7717/peerj.1667

Oat cookie or breakfast bars

Description

This recipe yields about 16 bars. Prep time: [10-20 minutes]. Cook time: [25-35 minutes]
These bars can be directed more towards a breakfast sort of flavor or turned into a sweet treat to enjoy as a snack or dessert. Using the same recipe, change up your mix-ins to adjust the flavor and fill the right spot in your weekly food plan!

Tips and substitutions to know in advance

• Alternatives to chocolate chips: raisins, craisins, other small chopped dried fruit, coconut (sweetened or not depending on your preference)
• Top with nut butter and sliced banana for a more filling option
• Parchment paper is a good way to reduce cleanup time

Ingredients

• 3c rolled oats
• 1 ½ c flour
• 1 tsp baking powder
• 2 sticks melted butter
• 1c packed brown sugar (gently press into measuring cup, then add more, repeat until full)
• 1 egg
• 1 Tbsp vanilla extract
• For breakfast feeling: 1 tsp cinnamon, ¼ tsp ground nutmeg, ½ tsp ground ginger
• For sweet treat feeling: 1c chocolate chips

Process

First part:

1. Melt butter
   Try cutting or breaking sticks in half and putting in a microwave safe mug to melt in the microwave. 50% power for 45-90 seconds
2. Combine wet ingredients including sugar in a large mixing bowl, big enough to add the dry ingredients later
   Use a handheld mixer, wooden spoon, or spatula — all will work well

Second part:

1. Combine dry ingredients other than oats
2. Use a whisk or fork to mix dry ingredients together
3. Add dry ingredients, oats, and mix-ins to wet ingredients
4. Mix
5. Bake in a 9”x13” baking dish at 325 for 25-35 minutes
   Line the baking dish with parchment paper for easier removal and cleanup
6. Place the baking dish on a cooling rack for 10-20 minutes
7. Cut & serve

Notes for storage and reworking later

Store in an airtight container container at room temperature for about a week. Adding toppings like nut butter, sliced banana, or a drizzle of honey or maple syrup can change up the flavor or make a less sweet bar into more of a dessert!

Ginger lime meatballs with soy sauce

Description

This recipe yields 12 meatballs for 4 servings. Prep time: [10-20 minues]. Cook time: [15-20 minutes]
Whether made the night of or in advance, these meatballs are great with rice and side of veggies. By preparing meatballs and rice in advance, this can be a meal that requires less effort the night of, whether “advance” means days before during a longer prep session or earlier in the day when time or energy were more available. Shown above with bok choy, this would also go well with spinach or sautéed bell peppers.

Tips and substitutions to know in advance

• Use a muffin pan to hold meatballs for easier handling and less rolling

Ingredients

• 1lb ground meat - whatever style and fat content best fits your needs
• 1 egg
• ⅓ c panko bread crumbs
• 2 Tbsp soy sauce
• 1 Tbsp lime juice (bottled or fresh)
• ¼ tsp cayenne pepper
• 1 tsp garlic powder, 2 cloves garlic, or equivalent minced garlic
• 1 Tbsp ground ginger

Process

Meatballs:

1. Combine breadcrumbs, cayenne pepper, garlic, ginger, soy sauce, and lime juice in a bowl large enough to mix the meat
2. Preheat oven to 350 degrees
3. Mix in ground meat and egg
4. Roll into 12 meatballs
5. Bake at 350 15-20 minutes until internal temperature reaches 160 degrees
6. Allow to rest 3-5 minutes

While the meatballs are baking:

1. Prepare or heat rice
2. Prepare or heat veggie side
3. Assemble and serve

Notes for storage and reworking later

Easily reheat in the microwave overtop of rice
Meatballs can be frozen for future use
This meatball recipe can be doubled if your logistics allow, whether for use soon or for future use after freezing

Shopping list

• Rolled oats
• Butter
• Brown sugar
• Chocolate chips
• 1 family pack of chicken
• 1 can tomato paste
• Worcestershire sauce
• 1-14.5oz can diced tomatoes
• Pickled jalapeños if using
• 1lb ground meat
• Panko bread crumbs
• Soy sauce
• Bottled lime juice
• 1 fresh lime (if using)
• Bok choy
• Rice
• Rolls - sandwich, hamburger, hotdog, any will work

Maybe

• Flour
• Baking powder
• Eggs

Spices

• Cinnamon
• Nutmeg
• Ground ginger
• Smoked paprika
• Ground sage
• Cayenne pepper
• Garlic powder

Likely in your pantry

• Salt
• Pepper