Cooking for one, or even two, can be challenging. It may be tempting to turn to fast food, or open a can of something processed, but those aren’t the healthiest options.
If you find a recipe you like, don’t be deterred because it serves at least six. You can always freeze leftovers (mark freezer bags with contents and date), and if you don’t want to, then simply reduce the recipe by a third to a half to meet your needs. Alternatively, seek out recipes intended for just one or two diners (see sidebar). And if you’re feeling lazy, salads, omelets, pasta, and stir fry dishes make good single serving meals.
Meal kit delivery services like HelloFresh are flexible enough to meet any lifestyle. Step-by-step recipes come with nutritional information and fresh, premeasured ingredients. If you don’t even want to do the cooking, many grocery stores carry fresh ready-to-eat meals as well (though they can get pricy!).
If you’re tempted by the convenience of microwaveable packaged frozen meals, check nutrition facts before buying. These meals may not contain the nutrients you require and usually have high amounts of sodium. Consider them a backup for when fresh food won’t work.
The experts at HelpGuide, an independent non-profit that runs one of the world’s leading mental health websites, says, “The key to cooking for one is to master a few basic skills, stock up on essential ingredients, and get creative in making meals that work specifically for you.”
They suggest cooking a little extra and inviting a co-worker or neighbor to join you. Try sharing cooking responsibilities by taking turns preparing entrees and desserts.
If you’ve never considered yourself much of a cook, skip the grocery store and shop at a community or farmer’s market. You might pick up some cooking tips. Take a cooking class. Or invest in convenient and useful devices like a slow cooker, toaster oven, hot plate, rice cooker, or steamer.
The American Heart Association (AHA) offers a few basics on how to cook “deliciously for one” that begins with stocking your pantry with shelf-stable items.
Canned tuna can help meet the AHA’s recommendation of eating fish—preferably oily fish that contains omega-3 fatty acids—at least twice a week. Use tuna to make a sandwich or stir it into low-sodium pasta sauce with chopped peppers and a dash of paprika for a Spanish sauce. Tuna can turn into a salad by adding grated carrot, celery, raisins, and curry powder. Substitute low-fat plain yogurt for mayo. Tuna with apples and sunflower seeds makes a tasty salad topping.
Canned beans, after being drained and rinsed, can be added to mixed greens, vegetables, and sunflower seeds for a lunch or dinner salad.
Make a quick soup by microwaving a sweet potato and pureeing it with beans and low-sodium chicken broth.
Sauté beans in a bit of olive oil and garlic for three minutes, add low-sodium tomato sauce, and serve over whole wheat noodles.
While brown rice is a good choice, add different flavors and textures to your meals with pearled barley, whole wheat couscous, bulgur, or whole grain corn grits.
Use low-sodium or no-salt tomatoes to make a simple personal pizza. Heat canned tomatoes with dried oregano and garlic or garlic powder. Spoon the mixture onto whole wheat pita bread and top with a little low-fat mozzarella and fresh vegetables.
If you make a big batch of red sauce, pesto, or low-fat white sauce, freeze it in ice cube trays, then transfer to a zip-top plastic bag. Tomato sauce can be reheated in the microwave. Defrost pesto and white sauce by dunking the freezer bag in hot water. Serve over cooked vegetables or whole grain noodles.
Tortilla chips and pita bread can be kept in freezer bags in your freezer. Cut two corn tortilla chips into eight slices, spray them with cooking spray, and turn them into warm corn chips after eight to ten minutes in the oven at 400 degrees Fahrenheit. Top with drained and rinsed canned beans, green peppers, chopped tomatoes, and a sprinkling of low-fat, low sodium cheese. Voila—nachos!
Frozen fruits and vegetables are versatile additions to your menu. Frozen vegetables tossed into low-sodium chicken broth makes a bowl of soup. Try topping it with a cooked egg or stir in shredded chicken breast.
Add frozen fruits to a batch of corn muffins or spoon them over whole grain toaster waffles. Create a smoothie by whipping frozen fruit and low-fat milk in a blender.
Once you’ve taken the time to prepare a meal for yourself, use a nice place setting and a linen napkin. No eating out of the pan over the sink. You deserve an elegant dining experience, even if you’re eating alone!
Judith A. Rucki is a public relations consultant and freelance writer.