Cooking For One Or Two
By STEPHANIE FAROH
Extension Educator, Purdue Extension Kosciusko County
A friend of mine who lives alone, recently asked me about healthy cooking for herself. She said, “It hardly seems worth it when it’s just me.”
The Mayo Clinic offers many ideas for healthy cooking for one or two. Instead of settling for leftovers or frozen dinners all the time and to be sure you are getting all the necessary nutrients your body needs, try experimenting with some of the tips listed below.
- Make a weekly menu and shopping list. You’ll find it makes your grocery shopping easier and ensures that you have everything you need when you’re ready to cook.
- Stock your pantry. Keep canned vegetables, beans and fruits on hand for quick and healthy additions to meals. Canned and frozen vegetables and fruit are great sources of nutrients. Be sure to look for low sodium vegetables and fruits that are canned in water, not syrup.
- Take advantage of your freezer. Buy in bulk and freeze into smaller quantities that you can thaw and cook for one or two meals. You can freeze foods, including breads, meats, fruits, vegetables, whole grains, and nuts and seeds. For the best quality, freeze food while it’s fresh.
- Prepare one-dish meals. For quick and simple cooking, choose a dish that serves as the whole meal. Look for dishes that include items from several food groups. Healthy examples include beef, barley and vegetable stew; chicken, vegetable and rice casserole; turkey and bean casserole; and vegetarian chili.
- Cook a batch and freeze into single portions. For example, make a casserole or stew and freeze the extra into individual-size servings. If the casserole or pot of stew is left in the large container, the center of the food will take too long to cool down and bacteria can grow. Be sure to write the date and contents on packages and move older packages forward as you add food to your freezer.
- Cook once, use twice. Plan meals so that you can use the extra food in new dishes. For example, cook rice as a side dish for one meal, then use the remainder in a casserole. Bake chicken for a meal and use the leftovers in sandwiches or soup, or toss with greens, dried fruit and nuts for a tasty salad. Or make a meatloaf mixture and bake some as a meatloaf and use the rest for meatballs that can be frozen and eaten later.
- Shop with convenience in mind. Keep ready-to-eat, low-fat, reduced-sodium canned soups and low-fat frozen meals or prepackaged single-serving foods on hand for days you are short on time or energy. Convenience meals can be pricey, so stock up when you find a sale.
Finding inspiration may be one of the biggest challenges when it comes to cooking for one or two. Remember that a little extra time and effort can have a great impact on your health and help you feel better. Try it this week and see. Here’s to a healthier you!
For more information please call Stephanie at the Purdue Extension Kosciusko County office at (574) 372-2340, or email at [email protected].