Guardian Carers Feature on BBC News London

Healthy Eating for Seniors

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When we think about our diet we often place too much emphasis on how it affects our body rather than our brains and how we feel. Diet plays a crucial role in keeping us mentally alert, emotionally satisfied and physically healthy. Our brains need an ample amount of glucose, fatty acids, amino acids and antioxidants to function to its fullest potential. However, it is important to find the balance between comfort and health. Comfort foods can help to stimulate positive mind states, enhance energy and improve moods. Here, a carer from Guardian carers has adapted an all-time favourite dish to help you feel stronger, happier and healthier:

Healthy Fish Pie (Serves 4)


  • 375g Fish (cod, haddock, monkfish, salmon)
  • 200g Spinach
  • 285ml Unsweetened Almond Milk (or other alternative nut milks)
  • 1/2 Glass of White Wine
  • 40ml Coconut Oil
  • 30g Wholemeal Flour
  • 175g Tiger Prawns, cooked
  • 100g Smoked Salmon (trimmings)
  • 2tbsp Chopped Fresh Dill
  • Salt and Pepper


  • 450g Potatoes, peeled
  • 30ml Olive Oil
  • Slurp of Alpro Single Cream


  1. Preheat over to 180°C/350°F/Gas Mark 4.
  2. Cook 375g of fish in almond milk (or other unsweetened alternative milks) and wine for approximately 15 minutes.
  3. When the fish is cooked take it out of the baking dish - put aside the liquid for the sauce.
  4. Heat coconut oil and add wholemeal flour, cooking for about 1 minute before adding the liquid from the cooked fish.
  5. Simmer until you have a smooth sauce then add the spinach, fish, prawns, smoked salmon, dill, salt and pepper.
  6. Spoon all of this mixture into a gratin dish or individual dishes and leave to cool while you make the topping.
  7. Boil the potatoes and then mash with olive oil and Alpro cream.
  8. Cover the fish with the mashed potato or pipe according to tastes.
  9. Bake for about 30 minutes 180°C/350°F/Gas Mark 4 until the top is brown and the bottom bubbling.
  10. Serve alongside an avocado, walnut and tomato salad on a bed of dark leafy greens, drizzle with olive oil and season with salt and pepper.

If you have a sweet tooth, end with two pieces of dark chocolate and a handful of fresh berries for dessert.

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