Healthy cooking for 1 or 2 – KRDO

Healthy cooking for 1 or 2istock





By Mayo Clinic News Network

Do we make time for healthy cooking when you’re cooking for yourself? If not, you’re offered yourself short. Find impulse in these tips.

Cooking for one or dual

Instead of settling for leftovers and solidified dinners, try experimenting with these tips on healthy cooking for one or two:

Make a plan. Take time to jot down a week’s menu and a selling list. You’ll find it creates your grocery selling easier and ensures that we have all we need when you’re prepared to cook.

Stock your pantry. Keep canned vegetables, beans and fruits on palm for discerning and healthy additions to meals. Rinse unchanging canned vegetables and beans underneath cold using H2O to reduce a salt content. Consider whole grains, such as brownish-red or furious rice, quinoa, barley, and pasta. Dried dishes are simply portioned for one.

Take advantage of your freezer. Buy in bulk and solidify into smaller quantities that we can unfreeze and prepare for one or dual meals. You might be astounded to learn that we can solidify foods, including breads, meats, fruits, vegetables, whole grains, and nuts and seeds. Freezing keeps food uninformed longer and helps forestall waste. For a best quality, solidify food while it’s fresh.

Prepare one-dish meals. For discerning and elementary cooking, select a plate that serves as a whole meal. Look for dishes that embody equipment from several food groups, such as meats, whole grains, legumes and vegetables. Healthy examples embody beef, barley and unfeeling stew; chicken, unfeeling and rice casserole; turkey and bean casserole; and vegetarian chili.

Cook a collection and solidify into singular portions. For example, make a dish or dish and solidify a additional into individual-size servings. Then take out usually a volume of food we need. You will need to examination so that we don’t have some-more leftovers than we can use. Be certain to write a date and essence on packages and pierce comparison packages brazen as we supplement food to your freezer.

Cook once, use twice. Plan dishes so that we can use a additional food in new dishes. For example, prepare rice as a side plate for one meal, afterwards use a residue in a casserole. Bake duck for a plate and use a leftovers in sandwiches or soup, or toss with greens, dusty fruit and nuts for a juicy salad. Or make a meatloaf reduction and bake some as a meatloaf and use a rest for meatballs that can be solidified and eaten later.

Shop with preference in mind. You know there’ll be days when we don’t have a time or don’t wish to cook. So devise forward and keep on palm ready-to-eat, low-fat, reduced-sodium canned soups and low-fat solidified dishes or prepackaged single-serving foods. The latter can be pricey, so batch adult when we find a sale.

Healthy cooking: How to keep it fun

Finding impulse might be one of a biggest hurdles when it comes to cooking for one. Fortunately, we can find a crowd of cookbooks about cooking for one or dual people. Some even yield unsentimental recommendation on such things as selecting healthy foods, formulation menus, selling and reading food labels.

Don’t be fearful to brew things adult and try a healthful break instead of a normal plate when you’re brief on time or energy. For example, widespread a brownish-red rice cake with ricotta cheese and uninformed strawberries or herbed goat cheese and sliced olives. Other snack-turned-meal ideas are corn muffins served with apple and cheese slices, or fat-free refried beans churned with salsa, a tiny volume of low-fat green cream and baked tortilla chips.

Finally, because not provide yourself to association from time to time? Invite friends or kin over to representation some of your home cooking. Or start a cooking bar — it’s a good event to try new recipes and have fun in a kitchen.

Source: http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/healthy-cooking/art-20046468/?utm_source=newsletterutm_medium=emailutm_campaign=housecall

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