When One is Not the Loneliest Number

There is no doubt that cooking takes a lot of work. From the planning and shopping to chopping and cooking  and the dreaded cleanup, a lot of time and energy can be invested in a meal. While most people are fine with this type of effort for a large holiday or friendly get-together, it sometimes doesn’t seem worth the trouble to invest that much energy just to cook for yourself. However, cooking at home is the best way to save money and is the only way to guarantee that you know what’s in your food.
 

It doesn’t have to be a daily struggle. Here are ten tips for cooking for one:
 
 1. Let go of the negativity. Some people carry a stigma towards the solo diner. Stop feeling sorry for yourself because you’re eating alone. Regardless of each person’s circumstances, we all have to eat alone from time to time. Once you change your mindset and reframe this as positive time for yourself, you’ll look forward to cooking for one.
 

 2. Appreciate yourself enough to make the effort. As you approach each meal, instead of thinking, “This is too much trouble just to cook for myself,” instead try, “Yes, this is a big effort, but I am worth the effort and my health is worth it, too!” How many times have you gone out of your way to prepare a meal for a family member or associate you don’t even really get a long with? (If you’re like most of us, it’s every major holiday). If you are willing to go through all the trouble to feed someone you’re not particularly fond of, then why not be willing to spend that same effort to feed yourself?
 
3. Punch up the planning process. Make a list of all foods you should eat (lean proteins, whole grains, vegetables, fruits) and decide which of those foods you like the best. Base your meals around those, the foods you like. The luxury of cooking for yourself is that you get to cook whatever you like without having to compromise with another person’s tastes or dietary needs. Not into tomatoes? Scrap ‘em. Love raw onions? Go for it. Enjoy the foods you like and find new ways to prepare them. As an added benefit, by buying only what you like, you won’t end up buying things you dislike, which means you’ll avoid spending money on food that is more likely to become a moldy science project in your fridge than a meal.
 
4. Map out your eating a week at a time, and figure out in advance how you’re going to use leftovers. For example, if you cook pasta for dinner, make a little extra to use as a side dish the next night. Cook a whole chicken and use leftover meat in chicken salad, sandwiches or soup. Make a meatloaf mixture and freeze the uncooked portion for later use in meatballs or stuffed peppers.One key ingredient can go along way if you plan on how to re-work it.
 
5. Avoid bulk. Instead of buying large portions that will go bad before you have a chance to use them, purchase smaller amounts. Many fresh vegetables appear in your grocery store’s salad bar, where you can buy as much or as little as you like. For example, don’t pick up a head of broccoli that’s hard to use. Instead buy a cup of cut, washed broccoli at the salad bar. Alternately, purchase items that are individually frozen, such as fruits, vegetables, chicken breasts or fish fillets. This way, you can thaw out only the amount you need.
 
6. Learn to love your freezer. Storing food in your freezer helps prevent waste and keeps foods fresher longer. Most foods freeze well, including breads, meats, fruits, vegetables, whole grains, nuts and seeds. To store the best quality, freeze food while it's fresh. Your freezer is the best place for leftovers, as well. Cook a large pan of lasagna or a pot of chili and freeze individual-size servings. Then take out only the amount of food you need. Be sure to write the date and contents on packages and move older packages forward as you add food to your freezer. As an added bonus, a full freezer will make your refrigerator more energy efficient, in that it holds the cold better.
 
7. Package for portion control. Understand how many servings a recipe makes and immediately divide a finished recipe into that many portions. Eat a single portion and put away the rest. By knowing what a serving size is, you won’t be tempted to overeat.
 
8. Prepare one-dish meals. For quick and simple cooking, choose a dish that serves as the meal. A good choice is one that includes protein, grains and vegetables. Healthy examples include: stir-fry entrees; lasagnas made with low-fat cheese and grilled vegetables; and chilli dishes loaded with beans and vegetables.
 
9. Buy with a friend. Sometimes it feels like you’re spending as much money as you would be spending out at dinner because you’re buying single servings and convenience foods. If you don’t want to deny yourself the bargain of bulk purchasing save money by planning a monthly shopping trip with a friend and buying a few things in bulk together. For example, two people can buy two chickens at a discount and each use one.
 
10. Make your solo meal time “me time.” Turn a solo dining experience into your private time to reflect on the day and be grateful to yourself. Turn off the television. Use nice dishes. Play your favorite music. Light some candles. Enjoy each bite and thank yourself for such a delicious, healthy treat!
 
Read on for a few recipes to try the next time it’s “me time”
 
 
Vegetable Stir-Fry with Flat Iron Steak
Makes 1 serving.
 
Ingredients
 
1 teaspoon vegetable oil
4 to 6 ounces flat iron steak, trimmed, cut into 1-inch strips
¼ teaspoon kosher salt
½ cup broccoli florets (fresh or frozen)
½ cup pea pods (fresh or frozen)
½ cup sliced mushrooms
¼ cup shredded carrots
2 Tablespoons soy sauce
 
Preparation
 
1. Heat a sauté pan over medium-high. When hot (but not smoking) add oil, and heat 30 seconds. Sprinkle salt over steak and add steak to pan, sautéing until all pink color is gone, about 3 minutes. Remove steak from pan and set aside.
 
2. Add vegetables and stir-fry until crisp-tender, about 3 minutes. Stir back in steak and add in soy sauce and simmer 1 minute.
 
3. Serve on rice, quinoa or rice noodles.
 
 

Minestrone with Basil
Makes 4, 2-cup servings.
 
Ingredients
 
3 tablespoons extra-virgin olive oil
1½ tablespoons finely chopped garlic
1 16-ounce can beans (kidney or white beans), drained and rinsed (or 1 ½ cups cooked beans)
2 cups chopped frozen collard greens
1½ cups chopped tomatoes
1½ cups chopped frozen broccoli
1 celery stalk, diced
1 carrot, diced
1 zucchini, diced
1 medium russet potato, peeled, left whole
1 small russet potato, peeled, diced
½ teaspoon salt or salt substitute
½ cup chopped fresh basil
Freshly grated Parmesan cheese
 
 
Preparation
 
1. Heat olive oil in a deep, heavy pot over medium heat until hot. Sauté garlic for 30 seconds, stirring constantly
 
2. Add beans, chard, tomatoes, greens, celery, carrot, zucchini, whole potato, and chopped potato to pot. Add 5 cups water and bring to a boil. Reduce heat and simmer until vegetables are tender, stirring occasionally, about 1 hour.
 
3. Transfer 2 cups soup and whole potato to blender and puree. Return puree to soup in pot. Add ¼ cup basil and simmer, uncovered until flavors blend, stirring occasionally, about 25 minutes. Season with salt and pepper. Mix in ¼ cup basil. Serve with Parmesan cheese.
 
Happy dining, Han Solo!
 
 
Chef Jill Houk, Partner
Centered Chef Food Studios

Nourishment Redefined