Where does inspiration come from? It’s a question I ponder every month in preparation for this column. When two different people presented the same idea, I couldn’t help but hear the calling. Phil and Ben, this one’s for you (and anyone else who needs inspiration when it comes to cooking for one).
Whether you’re cooking for one, two or 10, some degree of meal planning will make the task easier. Ugh, you say as you plop down in front of the TV with a bowl of cereal!
Don’t get me wrong, sometimes a bowl of cereal hits the spot. But I’m not sure I want to share every meal with an oversized frosted mini-wheat wearing red shoes, standing with one hand on a hip and the other holding a sign like a human directional. Something about those wide eyes that’s awkward.
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Invest one hour to learn five simple steps to meal planning. Preregister at: https://forms.gle/fM6Usur1Br5n4rk58 or visit www.laplataextension.org under Family and Consumer Science.
With a little planning, you can batch cook. Batch cooking allows you to cook once and eat many times by preparing larger quantities of food to be divided into individual portions, and frozen for a quick meal later on. Packaging with a vacuum sealer makes it even easier.
For planning, consider using recipe templates from CSU Extension to get started. Find templates for frittatas, soups, casseroles, pasta and stir-fries at https://bit.ly/3rbTUCX.
The advantage of recipe templates is they prompt you to include ingredients from multiple food groups. In doing so, you’ll include a variety of nutrients in your diet.
I heard your question loud and clear, Phil. And yes, meal planning helps ensure you get adequate protein. It’s easy to make a quick meal out of carbohydrates. A complete meal with protein and produce needs a plan to have ingredients on hand.
You may look at a 3-pound package of chicken (ground beef or other) and say, that’s way too much for me! In one meal, I would agree. However, in one hour, you could bake 3 pounds of chicken in the oven, cool, individually package (4 ounces), label, date and freeze for 12 versatile meal options down the road.
Not everything has to be made from scratch. Cut down the work by purchasing precut/prepackaged foods. To your chicken, add a bag of stir fry vegetables and instant rice for a balanced meal in less than 20 minutes. This is where the planning comes in – knowing what ingredients to purchase so they are available when you’re hungry.
Meal planning further encourages using what you have. In this case, you now have chicken and rice. Buy a can of minestrone soup, add rice and diced chicken for a new meal, prepared in less than 6 minutes, including cleanup. Give this meal color pizazz with broccoli pulled from the freezer.
Color matters. If you’re already lacking motivation to cook for one, a monochromatic meal is unlikely to be your inspiration.
During the hottest month, forget the oven. Include no-cook proteins such as low-fat cottage cheese, canned beans, frozen edamame and nuts into wraps, bowls or cold pasta dishes. Try penne pasta, cottage cheese, ricotta, olive oil, salt and pepper, basil, tomatoes, olives and spinach. Yum!
Additional tips: Buy spice mixes instead of individual spices; buy vegetables and fruits in various stages of ripeness; or buy precooked protein foods from the freezer section.
It’s perfectly fine to eat simple, yet complete, meals at home because when you’re cooking for one, you also need to nourish the soul with companionship. Bravely put away your cellphone, belly up at the bar for food and open yourself to casual conversation with a stranger.
Nicole Clark is the family and consumer science agent for the La Plata County Extension Office. Reach her at nicole.clark@colostate.edu or 382-6461.
