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Seniors and Vitamins III –  Healthy Recipes


Hello again. Before I go any further, I wish to thank Doug Wood for letting me be part of the Time4Seniors family. It is quite an honor to write a second article!


I am Chef Laurent Vals, and I specialize in providing healthy meals for seniors. For almost two years I have owned and operated Chefs for Seniors, a convenient and affordable personal chef service for seniors, veterans and the handicapped. Every week our chefs, in the comfort of the client’s home, prepare healthy, nutritious meals. Each meal is customized to the client’s dietary needs and particular restrictions.  Our professional chefs’ shop, cook and clean up, all in 3 hours while providing a unique in-home experience.


I have also started another venture, Taste of Paris, a catering company specializing in providing quality nutritious meals to adult daycare centers. These meals are made with fresh ingredients, customized to the specific needs of seniors.


To me, nothing is more important than eating a healthy meal. It is the first and most important step to experiencing wellness. Doug has written for two weeks about vitamins and supplements. But before adding any to your diet I would like you to think, first, about getting them from quality healthy meals prepared with fresh ingredients. This is what I have in mind when I prepare meals for my senior clients.


For some of my seniors, cooking can be challenging and time-consuming. I deal with these issues every day. Below are two healthy recipes you can make at home. They are easy to make and full of vitamins and nutrients. Now, let’s get cooking…


1/ Shrimp salad with avocados and grapefruits (2pp)

1lb cooked shrimp

2 ripe avocados

1 Pink grapefruit

2 TP mustard

¼ cup olive oil

¼ cup apple cider vinegar

1 tp granulated onions

1 tp granulated garlic

Salt and pepper to taste


In a stainless-steel bowl, combine shrimp, diced avocados in cubes, and grapefruit segments. Mix, then add oil and vinegar, mustard, onions and garlic,

Mix well, add salt and pepper to taste…enjoy!!


According to, these ingredients are packed with:

Avocados (Vitamin K, C, B5, B6, E, and potassium),

Grapefruits (Vitamin A, C, B1, B5, potassium, and fiber)

Shrimp (Vitamin B12, Iron, Zinc, Magnesium)






Baked salmon with lentils, bacon, and mushrooms (2 pp)

2 fresh salmon portions (6 oz each)

1cup green lentils

1 cup sliced white mushrooms

½ cup of sliced smoked bacon

1 tp granulated onions

1 tp granulated garlic

¼ cup olive oil

Salt and pepper to taste


Place the lentils in a pot, cover them with cold water, add salt to taste and bring the water to a boil. Let cook until lentils are tender, about 20 to 30 minutes.

Drain over a strainer, cool down with cold water for 2 minutes, set aside.

Preheat oven to 450.

Place the salmon portions on a small sheet pan, add salt and pepper, drizzle with olive oil, bake for 10 min.

In a sautéed pan start cooking the bacon, halfway through add the mushrooms, onions and garlic powder. Do not add salt, as the bacon already contains enough.

Cover and simmer for 10 min, then add the rest of the olive oil and lentils. Cook until they are warm and ready to be served.

Make a bed of that mix on a plate, salmon on top and enjoy while it’s hot!!

Bon appétit.


According to, these ingredients are packed with:

Salmon (Omega 3, Calcium, Iron)

Lentils (Fibers, Manganese, Iron, Potassium, Vitamin B6)

Mushrooms (Vitamin C, D, B6, Iron, Zinc, Manganese, Phosphorus, Potassium)

Bacon (Vitamins B1, B2, B3, B5, B6 and B12, Iron, Magnesium, Zinc, Potassium).


This is just a small sample of the meals my staff and I provide seniors and others. If you would like to learn more about my service, please feel free to call me at 832-415-7374. You may also email me at Also, feel free to visit my websites, and