March 19, 2024

Cooking tips for one or two

The best part about cooking for one is that there are no worries about what anyone else wants for dinner. However it’s a real challenge making healthy meals a priority when cooking for one (or even two).

Maintaining good health or managing health conditions such as diabetes, osteoporosis, high blood pressure and heart disease start with healthy meal planning. Planning ahead and arming yourself with a few tips and tricks will put you on the path to healthy eating.

Strive for balance and variety. Try to plan a food from each food group in meals and don’t be afraid to try new things.

Embrace frozen produce. Keep a variety of frozen vegetables and fruits on hand so you don’t get bored. Choose your own serving size and reseal the bag to prevent freezer burn.

Look for yogurt, pudding and fruit six-packs. The smaller servings are great for light snacks and meals.

Don’t fuss with cutting and chopping. Grocery stores offer fresh fruit and vegetables that are already cut and ready to eat. Share with a friend if the package contains more than you can eat. Or you can make a two or three day supply of fresh vegetables and fruits from your grocery store’s salad bar.

Avoid constant trips to the store for milk. Buy two smaller containers. Refrigerate and open one at a time to avoid spoilage. Keep the unopened container near the back of the refrigerator.

Buy produce in threes: one ripe for today, one medium ripe for tomorrow and one green for later in the week.

Dress up convenience foods. Add canned chicken or tuna to a deli pasta salad.

Use leftover chili or spaghetti sauce to top a baked potato for a quick and easy meal.

Don’t give up on favorite recipes. Use these recipe reduction tips to cut a recipe in half or even thirds.

One half of a recipe

When the recipe call for:

• 1/4 cup use 2 tablespoons

• 1/3 cup use 2 tablespoons + 2 teaspoons

• 1/2 cup use 1/4 cup

• 3/4 cup use 6 tablespoons

• 1 tablespoon use 1 1/2 teaspoons

One-third of a recipe

When the recipe call for:

• 1/4 cup use 1 tablespoon +1 teaspoon

• 1/3 cup use 1 tablespoon +2 1/2 teaspoons

• 1/2 cup use 2 tablespoons +2 teaspoons

Raisin Bran Muffins

Makes 6 muffins

3/4 cup flour

1 1/2 tsp baking soda

2 1/2 Tbsp sugar

3/4 cup Raisin Bran cereal

1/2 cup milk

1 egg

2 Tbsp vegetable oil

Combine dry ingredients in medium bowl. In small bowl, mix together milk, egg and oil and add to dry ingredients all at once. Stir only until mixed. Line a 6 cup muffin pan with paper liners; fill cups 2/3 full. Bake at 375 degrees for about 20 minutes.

Calories: 164 Fat: 4g Carbohydrates: 25g Sodium: 107 mg