Cooking for One or Two Requries Different Techniques - by Tammy Roberts

First posted on 11-08-2007

Meal time can be a real challenge in homes where only one or two persons live. But it is important to remember that healthy meals can be prepared quickly and easily according to Tammy Roberts, nutrition and health education specialist, University of Missouri Extension.

“It doesn’t seem worth it to prepare an entire meal for just one or two people. But, eating healthy meals makes a significant contribution to our well-being,” said Roberts.

Roberts recommends that when you are preparing a favorite casserole, bake it in two smaller pans and freeze one for later. Or, if you know other people that are “empty nesters,” take turns sharing those casseroles. That will save time and provide more variety.

In one- and two-person households, it can be a challenge to use fresh fruits and vegetables before they are over-ripe.

“Buy small amounts of fruit and keep a few pieces out and refrigerate the rest for longer life,” said Roberts.

Bananas can be refrigerated by putting them in when they are at the preferred ripeness. “The peel will turn dark but the banana will remain firm if used in three or four days,” said Roberts.

Frozen vegetables in bags work well. They can be opened and only the portion needed can be used. Or, when more vegetables get made than can be consumed, start a vegetable soup in the freezer by adding leftover vegetables to a plastic container.

“When the container is full, add some stock and meat and have a meal ready to eat,” said Roberts.

For a main course, Roberts recommends making meatloaf and cooking it in muffin tins. Mix up your favorite recipe and put one-third cup of meatloaf in each tin and bake at 400 degrees for 20 minutes. Extras can easily be frozen and then used at your convenience.

For more information on nutrition issues, contact any of the University of Missouri Extension offices in southwest Missouri, go online to http://extension.missouri.edu or contact one of the two nutrition and health education specialists working in the Ozarks: Tammy Roberts, (417) 682-3579 or Terry Egan, (417) 866-3039.