NUTRITIOUS TABLE

Linda Farr RD/LD  210-735-2402

Serving San Antonio and South Texas
with personalized nutrition counseling,
customized for health, nutrition and fitness needs.

Linda's Hot Topics Cooking for One

So you're on your own. Maybe the kids have moved away or you're living alone for the first time in a long time. Maybe you are away at school in your first apartment. Never fear! Contrary to popular opinion, you can eat healthfully and affordably and not spend a lot of time in the kitchen. It just requires a little planning and kitchen organization. Try these time saving and organizational tips.

Getting Organized.

• Purchase a cookbook for two or find one with six or less ingredients.
• Keep a measuring conversion chart close at hand for converting larger recipes to half size.
• Stock your pantry with foods that form the base of your favorite quick to prepare dishes, such as soups (canned or dry mix), sauces (powdered or jars), oils, condiments, baking mix, pastas and rice, oatmeal, diced tomatoes, mayonnaise.
• Keep a perpetual grocery list so you won't run out of essentials. It will also keep you from impulse shopping.

Smart Shopping.

• Shop every two weeks for staples such as soups, rice/pasta/couscous, canned beans, condiments (salsa, mustards, dressings, vinegars, bottled sauces), canned meats and fruits, frozen vegetables and dinners, oils and seasonings. These are found on the inner aisles of the grocery store.
• Shop weekly for fresh produce, dairy, meats and breads. These are found on the outer perimeters of the grocery store. Frozen and canned vegetables and fruits are just as nutritious as fresh, so don't overstock on too much fresh produce that could spoil quickly. Because of their water content, fresh produce doesn't freeze well.

Packaging and Freezing.

• Purchasing in bulk can save you money. Just divide into single servings and package properly before you freeze.
• Purchase small plastic storage containers and plastic bags. That way you will be able to thaw just the right amount for one meal.
• Parchment paper liners for baking pans will save you dish washing time. So will paper plates. Why not?!?
• Glass baking dishes are best for thawing in the microwave oven. Don't microwave thaw in plastic ware. The chemicals may leach out into the food.
• Pull out those old ice cube trays. They are perfect for freezing meat juices, soups and sauces. The frozen blocks can be stored in a bag and thawed as needed.
• When freezing, expel all of the air from the container to prevent freezer burn. Label and date each container for accurate identification and rotation. Remember: first in, first out.

Cooking Tools and Methods.

• What cooking tools make it fun for you to cook? Many like the George Forman grill. Some like cooking on a grill outside. How about a rice cooker, a wok, or a toaster oven? Check out fun cooking gadgets at a gourmet cooking store.
• Crock pots are great for cooking full meals while you are away. Just start out with some moisture (water, tomato juice, broth), add your spices and your ingredients. The flavors blend wonderfully, and you will have great leftovers. If you don't like soft vegetables, just cook your protein and starch in the pot. Vegetables are easy to cook at the last minute. Just microwave or steam and serve.
• Fresh fish can be quick and easy to prepare. All it takes is a broiler or a sauté pan. It cooks in about 10 minutes per pound. Just remember to cook the fish the same day you purchase it, for food safety. Or you could have the butcher at the grocery store cook the shrimp or lobster for you. How easy is that?
• When reheating foods, use a meat thermometer to make sure food reaches the proper internal temperature of 165 degrees Fahrenheit before you eat.

Article written October 2005