Published Monday, March 10, 2003
Herald Staff Writer
Cooking meals for only one or two can present a challenge, especially for someone accustomed to cooking for large groups.
Because this is a dilemma grandparents sometimes face, since their children have grown up and moved out, Katherine French, a family living agent and nutritionist with Penn State Cooperative Extension, presented "Cooking for One or Two" to the grandparents' support group "Second Time Around" Thursday at Minority Health Center in Farrell.
Many members of the group said they have trouble adjusting recipes to make smaller portions, and they always have leftovers. Mrs. French also pointed out that cooking for fewer people can actually strain a food budget, since smaller containers of food items sometimes cost more in the long run than larger containers.
But cooking for one or two also has its benefits. Cooking at home can be cheaper in the long run than eating in restaurants every night, and a people cooking for themselves can adjust their meals according to their own schedule and preferences. People who cook for themselves can also get better nutrition. Restaurant meals often don't have adequate fiber or calcium, especially for women.
"It's hard to get the amount of fiber you need by eating too many meals out," Mrs. French said.
Planning menus and making grocery lists according to the layout of the store can make shopping easier. Mrs. French said to consider purchasing generic food items to save money, and to buy only what you can use and store.
"A deal isn't a deal if food is wasted," she said.
Canned foods and frozen dinners for one can be good options for those eating on their own, but Mrs. French said it's important to not forget about fruits and vegetables. Adding a piece of fruit or a salad can turn a TV dinner into a well-rounded meal.
Part of cooking is keeping food safe. When out running errands, go to the grocery store last, and pick up perishable items right before leaving the store. Ask to have meats and poultry packaged separately, and put groceries away immediately after arriving at home. Anyone who lives farther than half an hour away from a grocery store should put a cooler with ice in the car's trunk for meats and other perishables.
When cooking meals, recipes can be divided. But if you want to make the entire recipe, divide the remaining amount into individual containers and freeze them. This way the food will keep for a long time, and you won't get tired of that food by eating it day after day, Mrs. French.
"Planned-overs" are an alternative to leftovers by using the philosophy of "cook once, eat twice." Make a meal one night, then have it again the following night with different vegetables or a salad to make it new, Mrs. French said.
All leftovers should be refrigerated immediately in small containers. If food is placed in a large container, it will take too long for the center of the food to cool down in the refrigerator, which increases the risk of bacteria growth.
Just because only one or two people are dining at your table doesn't mean dinner can't be fun. Light a candle, decorate the table or play music to make it festive, Mrs. French said.
Although cooking at home is beneficial for health and budget reasons, everyone deserves a break. Mrs. French suggested setting aside one night a week to eat out.
Cooking for one or two
Penn State Cooperative Extension offers the following tips for cooking for one or a few:
» Divide your favorite recipes in order to make a smaller amount, or prepare the full recipe, divide it into one or two serving portions, and freeze for later use. Always label the frozen dinner with the name of the item and date.
» Cook once, eat twice. Cook extra meat, pasta, rice or vegetables and set aside a portion for a meal later in the week. Chill immediately and continue preparing the rest of that night's meal.
» Invite others over. Take turns cooking at each other's houses or have several friends get together and each bring part of the meal.
» Use smaller pots and pans. Food will cook faster and they are easier to handle.
» Be creative by making up new recipes using ideas from old ones. Combine ingredients to make new salads or casseroles.
» Play music, decorate the table or use the "good dishes" to make mealtime more enjoyable and to stimulate your appetite.