Creative Cooking for One or Two
Cooking for One or Two
Cooking for one or two can be quite challenging and expensive. Join Registered Holistic Nutritionist, Courtney Jones, as she provides some tips and tricks to make it cooking for one or two easier and more cost-effective.
Cooking for one or two can be quite challenging and expensive. Many recipes are designed for 4-6 people. And grocery stores often require you to buy in bulk to save money. Many people find that they waste a lot of food when they are cooking for only one or two. Or they feel stuck in a rut - eating the same soup and sandwiches day-after-day. The good news is that you can get creative when cooking for one or two people while also saving money and reducing waste.
Check out my favourite tips below:
Embrace Sheet Pan Meals - Sheet pan meals are a great way to make 1-2 servings meals that meet all of the requirements of the Canada’s Food Guide. Simply choose a quality protein (beef, chicken, fish, seafood, tofu) and 1-2 different vegetables. Toss with some olive oil and seasoning then roast them until cooked through. Serve with a whole grain of your choose for extra fibre. For example, you can roast 3-4 ounces of salmon with 2 cups of broccoli & cauliflower florets with some balsamic vinaigrette. Roast until well cooked and serve with rice or whole grain pasta. Search “sheet pan meals” online for a bunch of delicious ideas. Yum!
Use Recipes Website with Scalable Recipes - Check out websites or blogs that have the option to scale recipes down to one or two servings. I really like www.gimmesomeoven.com and www.skinnytaste.com. When scaling down, pay extra attention to how the cooking times may change. Also, if you are scaling recipes down yourself, make sure you season to taste. For example, I don’t half the amount of salt in a recipe. I season lightly and add more salt as needed. You can also check out websites with recipes designed for one person. I really like www.onedishkitchen.com.
Check Out Cookbooks for 1-2 People - Go to your local library and check out cookbooks designed for one or two people. I really like Cooking for One by America’s Test Kitchen, The Ultimate Cooking for One Cookbook by Joanie Zisk and The Mediterranean diet Cookbook for Two by Anne Danahy. Small Batch Bakes by Edd Kimber is great for those who love to bake, but don’t want make larger bakes.
Double Up! - If you are already cooking a meal - such as a casserole, chili, stew, soup, curry - you can double the recipe and freeze in individual portions to be re-heated at another date. Be sure to label everything well and keep a list of available meals on your fridge. Check them off as you go. Or, if you like, give one or two servings to a friend or family member to enjoy :)
Have Fun with Batch Cooking - Prepare some meals and/or snacks ahead of time and freeze to be enjoyed later. You can prepare soups, stews, casseroles, chilis, etc to freeze in individual portions. Or you could prepare some cheddar broccoli egg muffins to store in the fridge. Pull 1-2 egg muffins out of the freezer each morning to enjoy as a nice light breakfast.
Change How You Shop - To reduce waste and save money, buy single portions of meat, fish and/or cheeses. You can ask your butcher or cheesemonger to give you smaller cuts of meat and cheese. Purchase small portions of whole grains, pastas, flours, beans, lentils, nuts, seeds and spices at bulk food stores such as Bulk Barn or in the bulk section of your major grocery store. Buy ingredients with a longer shelf life. Frozen or canned fruits, veggies, beans and lentils are all a great option. You can also shred large blocks of cheese and freeze in a freezer-safe storage bag. Add frozen grated cheese to soups, stews, casseroles etc. Freeze sauces in ice cube trays, so you can add to dishes as needed.
Cook for or with Others - Make cooking more fun by organizing a batch cooking session or food swap! In a batch cooking session, you can invite a number of people over to cook together and split all of the food. Many community clubs and senior’s centres have a commercial kitchen you can rent to cook with others. They often have a cooking club you can join. Or, you can plan a food swap where all attendees prepare a meal and then shares a few portions. This allows for a more varied and interested diet.
Try a Meal Delivery Service - Services such as Good Food, Chef’s Plate and Hello Fresh are great options for people cooking for themselves. The meal kits are delivered with a recipe and the ingredients for the specific meal. Meal kits reduce waste and provide a lot variety. Plus you may get to try some foods and flavours you may not have tried before.
Courtney Rae Jones is a Registered Holistic Nutritionist. She is also a Culinary Nutrition Expert having completed her certification in alternative & specialized diets through the Academy of Culinary Nutrition. She specializes in digestive health and balancing women’s reproductive hormones.