Cooking for One or Two

Citation preview

Cooking for One or Two I

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/U^. /3.IC/

University of Illinois at

Overview/

/.

Urbana-Champaign

College of Agriculture

Planning and

Nutritional There's nothing unusual about eating

Cooperative Extension Service

alone. Teenagers

Circular 1314

tice;

at

parents

do

it

do

after sports prac-

it

when

they're kept late

work; single persons of

is

ages

all

eat solo almost every day.

What

may

Many

they eat a

often less than ideal because

People don't want to go to

all

the

day

our

trouble of cooking healthful meals

•

•

•

are

Cooking small quantities may be difficult, and we don't like to eat leftovers for a week. Busy schedules don't leave time for planning, shopping, and cooking.

Some

of us don't

know how

It's

in five

Food has

meanings

different

to differ-

satisfying hunger.

•

It

is

•

It

is

meeting nutritional requirements.

•

It

is

a

•

It

is

a reminder of

for a job well

•

is

a return to security.

It

is

a

It

is

a

to

try to

keep

we

study,

do other

things

have some advantages.

It

struc-

some

of

we needed

That tritious

is

each of the food catego-

for

maintaining health.

not to say

foods

in

structured plan.

we

can't

choose nu-

proper amounts on a It

awareness on our

just takes a little

less

more

and sometimes a The guidelines using the Basic Four + One food groups will help you plan menus that provide the nutrients our bodies need to modest dose of

part,

self-discipline.

function properly. falling to

one

of

four basic groups (vegetable/fruit group, bread/cereal group, milk/cheese group,

It

way

and meat/poultry/fish/beans group) or into the plus one group, which includes

of escape from stressful

daily events. •

day

more fun than kitchen chores.

Think about foods as

we're

away. •

late in the

traditional three-meal-a-day pat-

include ries

done.

home when

Many of us way to

the

tured our eating patterns and helped us to

ent people:

reward

We eat on

the hunger pangs at bay while

The

U.S. households.

all

go.

grab something

to plan

fun to eat alone.

of

eating three

less desirable.

school or work, eat lunch out, and

that are

Bureau of Census figures indicate that single-person households in this country have increased at almost twice the rate for all households during the past 25 years. Someone now lives alone in more than one

on the

tern did

much

not

may make

lifestyles

socialize, excerise, or just

and cook. •

grew up eating three meals were composed of some more specific types of foods. Changes in of us

that

meals a day

only one person.

for

Needs

Nutritional

or less •

Needs

way

We eat

for

to

high-energy (high calorie), low-nutrient-

show

many

others you care.

density foods, such as candy, salad dress-

reasons besides the

needs. However, the

way

in

and some snack foods.

A good

diet

a wise selection from the basic four,

is

obvious ones of satisfying hunger and supplying our body with the nutrients

ings,

reserving the plus

one foods

for

use

in

it

which we

choose to meet those basic needs is affected by the other meanings that food has for each of us.

small amounts to add variety and interest to

your

m

diet.

2 6 1992

f^G Library

.

Planning Meals for or Two Each of us has some tern.

may be

It

pattern.

day or

Keep

sort of eating pat-

nontraditional, but

Whether we

it

is

2.

we

more

are

Nutritional needs

You can mix and match side dishes as the week

•

Your schedule

progresses.

Make

•

in

if

we

It

is

more

plan meals (or

on our

effort

vance. Planning saves store,

time to

part) in ad-

.

3.

—

im-

Plan

•

•

menus

week

for a

at a

plans can always be changed.

One

Vegetable/Fruit

in this

Group

order:

Supplies: vitamin A, vitamin C, minerals, and fiber

fruit

Includes: dried

and

Invite a friend to

main course,

you're

new

dinner

Have

a potluck dinner

Try a

new produce

item

Start a recipe file

and

and/or a

Try an ethnic food once a

menu week

V2

cups

ice

etc.

a deli

fruit,

•

every day

ice

cream, or chocolate,

added (do not add raw eggs)

cream

Supplies: calcium and other minerals, protein, and

vitamin 4.

banana and apple and vegetables

A

Meat/Poultry/Fish/Beans •

Two

•

Serving size

Group

servings per day

fruits, fruit taffy,

common

fruits

is

ounces of lean cooked meat 1 egg = 1 ounce lean meat '/2 to V4 cup cooked dry beans, peas, or lentils = 1 ounce lean meat 2 tablespoons peanut butter = 1 ounce lean meat 'A to 'A cup nuts or sesame seeds - 1 ounce lean 2 to 3

2.

Bread/Cereal •

Group

day (1 slice of bread, '/2 to cup cooked cereal or pasta) Includes: whole grain products and products made

Six to ten servings per V4

•

from "enriched flour"

meat

•

Supplies: B vitamins, iron, and fiber

•

Includes: bread, cereal, pasta, tortillas, rice, pancakes, muffins, waffles, pita bread, pizza crust,

•

and canned

3.

•

Milk/Cheese Group •

Adults need 2 servings per day

5. (a

serving

is

based on

Supplies: iron and other minerals, vitamins

B12 and

B6, and protein

biscuits

Includes: pizza topping, taco

filling,

and beef jerky

Group Amounts consumed depend on amount

Fats/Sweets/Alcohol •

an amount equivalent to 8 ounces of milk):

of calories

required

1

•

Supplies: calories and

1

•

Includes: butter, margarine, mayonnaise, salad dress-

cup plain yogurt 'A ounce cheddar or Swiss cheese 2 ounces processed cheese

ings,

fat

candy, jams, syrups,

liquor

file

main dish

2 cups cottage cheese

or

dark green or yellow vegetable every other day

chips,

When

with

•

fruit

medium-size

cookbook.

a

number of days you will eat at home, then be sure to have on hand the same number oi servings of

•

1

Buy

bored, pick out something

Buy

One One

serving of citrus

•

Set the table

1

'/2

Prevent boring meals

Try blender meals based on milk

•

(

5.

Or, plan main courses for the

cup or vegetable) per day Four servings

rained out).

dessert

•

•

is

another meal, or

potato, vegetable, salad, bread,

Basic Four + 1

of

Planning meals

for dinner.

Plan meals or

time

make use

for later use)

Planning Meals 1

to

grocery

trips to the

money you might spend on

cook

Always have an alternate plan or an emergency shelf to pick up the slack if you forget to plan, or if things suddenly change (for example, your office picnic 4.

As an ingredient for another main dish Subdivide and save (freeze perishables and repackage nonperishables

•

pulse purchases, and anxiety over what to

how

Intact for

anything else that requires

some organized

whole packages. main dishes from one

leftovers:

plan meals

efficient use of

several

Consider

•

advance. also a

vegetables, bread, etc.

cut of meat

likely

our aesthetic and social needs, and

stay within our budgets

in

Plan ahead for use of

a

to provide for our nutritional needs, satisfy

mind

•

eat three meals a

mini-meals,

six

One

soft drinks,

wine, beer, and

.

^-

— — — -^ -J

-

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Planning Meals Activity 1

2. 3.

Plan the

main course

for

dinners tor two people for five days.

Add one prepared or packaged food product to each menu. Add other side dishes to complete the menu (salad, bread, and

Main course

dessert).

Prepared or packaged product

Monday

Tuesday

Wednesday

Thursday

Friday

6.

Once you have

a general

what

the week, decide •

Make

•

Consolidate

a

list

meal plan

for

you'll need.

•

•

Make

list

that

of

what you need

to get

Include standard items

you use every week

(eggs, milk,

bread). •

Make need.

•

a note of

what amounts you

Have

a general idea of

you can

afford to

how much

spend per day

for

food.

all

hand. a

Consider your budget

of recipe ingredients

amounts of a given ingredient so you know the total quantity you will need for the week (for example, how much flour you will need for spice cake, pancakes, and cookies). See what you already have on

at the store.

7.

•

Plan one-third of your daily

expenditures for meat (main dish). •

Make

substitutions

if

necessary to

stay within your budget. •

Check newspaper ads for supermarket specials (Wednesday paper) and clip any coupons you want to use. You may want to modify your plans after you see what is on sale.

Side dish

Mill

Food Prices Almond

extract

American cheese Applesauce

Bacon

1.15

Eggs,

lb

2.91

Evaporated milk

16 oz

0.68

Flour, all-purpose

I

lb

1

1

5

Fruit cocktail

Gelatin/32 env.

1

7

oz

1.09

Crape

1

lb

0.49

Grapes

1

1.19

Grated Parmesan cheese

1.67

Green beans, can

0.56

Green beans,

Beef

liver

1

lb

16 oz

mix

40 oz

1.59

Green beans, frozen

Biscuits/10

8 oz

0.39

Green peppers

2.25 oz

0.93

Ground

Biscuit

Boullion

fresh

80%

beef,

Bread, white

1

lb

0.99

Ham

Bread, whole wheat

1

lb

1.29

Hamburger buns/8

1

lb

Broccoli

chopped frozen

Broccoli,

Brown

1.19

Honey

10 oz

0.60

Hot dog buns/8

16 oz

cream

0.89

Ice

lb

1.18

Instant

Butter

1

lb

2.09

Instant coffee

Butternut squash

1

lb

0.59

Instant rice

Cabbage

1

lb

0.37

Instant tea

2

lb

1.61

lello

1

Pkg

0.54

Kidney beans

1

lb

flour

Cake mix/1

layer

pudding mix

0.53

Lard

Carrots

16 oz

0.62

Lemonade concentrate

Catsup

32 oz

1.57

Lemons

Carrots

Cauliflower

1

lb

10 oz

Cauliflower

20 OZ

0.99

16 02

0.47

Pineapple, fresh

1.09

Pork

10 02

2.99

1

lb

0.37

1.28

Pork chops

1

lb

2.19

1

lb

0.89

Pork loin roast

1

lb

2.29

1

lb

2.39

Pork steak

1

lb

1.68

1

lb

2.69

Potato chips

8 oz

0.94

Potatoes, white

1

lb

12 02 lb

12 02

1.46

Powdered sugar

2

lb

1.18

0.94

Prunes

1

lb

2.18

2 qt

2.59

Pumpkin

15 oz

4 oz

0.57

Raisins

15 02

8 oz

4.69

Red delicious apples

14 oz

1.35

Round

20 02

2.13

Rump

3 02

0.49

Sage

16 OZ

0.39

steak roast

0.73 2.39

1

lb

0.99

1

lb

3.08

1

lb

3.89

0.43 02

1.05

Salmon, pink

16 02

2.20

16 02

0.45

0.89

Salt

12 02

0.59

Saltines

1

ea

0.59

Seasoned

lb

1.08

0.59

1

lb

1.59

salt

3

02

0.91 1.42

lb

2.03

1

lb

0.67

Sirloin steak

1

lb

3.09

1

lb

1.17

Skim milk

I

qt

0.79

1

lb

0.89

Sour cream

16 02

0.85

Sour pie cherries

16 OZ

0.54

Spaghetti

1

lb

16 02

1.48

Spinach

1

lb

1.59

1

qt

0.85

Split

1

lb

0.54

1

1.79

Macaroni Mackerel

Chicken, whole

1

lb

1.09

Margarine

1.37 oz

1.79

Mayonnaise

12 02

1.89

Milk,

rice

15 02 1

2% powder

lb

1,89

Milk, from

Cinnamon, ground

1.87 oz

2.95

Milk, swtnd.

Cloves, ground

1.25 oz

1.35

Milk,

condensed

whole

lb

peas

1.45 1.31

0.97

qt

0.46

Sugar, white

5

lb

14 02

1.84

Sweet corn/3 ears

1

pkg

1.00

qt

0.93

Swiss cheese

1

lb

6.68

pkg

1

1.99

Minute tapioca

8 02

1.89

Teabags/100

1

0.99

Mixed vegetables

10 OZ

0.69

Tomato

6 oz

0.39

12 02

8 oz

0.44

10.75 oz

0.39

paste

2.99

1.89

Tomato sauce

3.29

Tomato soup

4 02

0.88

Tomatoes, can

1

lb

0.82

10 02

1.59

Tomatoes, fresh

1

lb

0.99

Mustard

9 OZ

0.68

Tuna, flake

7 oz

0.79

1.16

Noodles

1

0.89

Vanilla

1

8 oz

1.05

Nutmeg

1.37 02

1.57

Vinegar, cider

Corn syrup

16 oz

0.99

Molasses

Corn, can

16 oz

0.48

Mozzarella

1

Corn, frozen

10 oz

0.79

Mushrooms, can

Cornmeal

24 oz

0.99

Mushrooms,

Cornstarch

16 oz

0.69

Cottage cheese

16 oz

Cream

of celery

10.75 02

0.52

Oatmeal

Cream

of

mushroom soup 10.75 02

0.69

Oil, store

Cream

of

wheat

28 oz

2.28

Onion

soup

& beans

ea

qt

1.39

Cream cheese

lb

1

1

4.95

pkg

Pineapple, can

3

lb

1

3.10

Shortening, store brand

lb

8 02

0.74

8 oz

Sherbet

1

instant (6 serv)

0.51

10 OZ

0.89

1

Cocoa,

16 02

Peas, fro2en

lb

0.69

Chicken, cut-up

Cocoa

0.94

head

Cheddar cheese, med. sha rp

1

2.39

16 02

lb

Long grain

roast

18 02

Pears

1

Lima beans

Chuck

Peanut butter

3.81

1.39

0.89

1

1.43

powder

0.76

1.05

Lettuce, iceberg

0.99

Chocolate chips

16 02

lb

Lentils

bunch

Chili

Peaches, freestone

1

1.59

oz

salt

0.93

24 02

0.99

1

Celery

Peaches

Peas, fresh

1

3

Celery

Pancake syrup

1.39

1

2

Cake

lean

1.10

0.67

1.49

1

slice

Brown sugar

rice

pkg

32 02

jelly

whole

Beets,

lb

16 oz

2.20

0.39

Bananas

18 oz

doz

12 oz

Baking powder

Bbq sauce

fresh

brand

salt

lb

lb

24 02

1.85

Weiners

48 02

1.87

Whipping cream

02

1.39

Worcestershire sauce

16 02

3

oz

1.29

32 oz

0.75

1

lb

1

qt

10 oz

2.08 3.59

0.89

Cucumbers

1

ea

0.49

Orange

1.59

Yeast

3

pkg

0.89

Dates

8 oz

2.29

Oranges, navel

1

ea

0.53

Yellow onions

1

lb

0.59

0.62 oz

2.09

Oregano, ground

1

02

2.53

Yogurt

8 oz

0.71

1.12 oz

0.95

Dill

weed

Dry mustard

1

oz

1

16 oz

Baking soda

dozen, large

1

juice concentrate

Meal Planning with a Budget Activity 1

.

Plan one dinner for two people.

meat

Limit your expenditure for

amount of money

in

The couple's weekly food budget totals $100 for all three meals (or meat substitute) to one-third of the cost for a meal.

food budget

a

day

for

both people.

= amount you can spend per person per meal

(number of meals) x (number of people) example:

(2

$ 1 00 per week food budget meals per week) x (2 people)

= $2.38 per person per meal

/

Trying to limit your expenditure for meat (or meat substitute) to one-third of the cost of a meal, you can calculate

you can

afford to

spend

for

one serving

how much

of meat:

example:

-

'/3X$2.38 If

you don't usually eat meat

(or a substitute) for breakfast,

for

one serving of meat

for eac/i

you can use the meat allowance from breakfast

breakfast allowance

for

$0.79

$5.29 per pound ^ 4 servings per pound $4.99 per pound h- 3 servings per pound fit

in

- $1

another meal:

(1

pound

serves

.32 per serving

- $1 .66 per serving

my budget?

You and your spouse have a food budget of $1 25 per week. Rib roast two servings. Can you serve rib roast and stay within your budget?

amount of money in food budget (number of meals per week) x (number of people)

=

)

(

)x(

(

at

$0.79 + $0.79 $1.58

supper allowance one serving of meat for supper

Then you can calculate whether you can afford to purchase salmon steak which sells for $5.29 per pound four) or T-bone steak which sells for $4.99 per pound (1 pound serves three because of the loss of bone).

Will this

meal

=

is

on sale

for

$6.25 per pound, and one pound

will yield

amount you can spend per person per meal

$.

)

(one-third of budget for meat) x (amount you can

spend

= (amount you can spend on meat per person per meal)

per person per meal) (one-third) (price

x

(

=

)

per pound of meat)

=

(number of servings per pound) (

(

)

>xl

-

Look through the grocery store ads and make brownie mix for chocolate cake mix).

3.

Plan a similar

$

a substitution using either a sale product or a

coupon

special (for example,

menu using a large cut of meat (chuck roast, turkey, etc.) or a recipe that makes enough for several meals homemade vegetable soup). Plan on using leftovers for another meal (state what you'll use them in) and tell how

the leftovers should be stored

mate cost

(cost per serving)

)

2.

(lasagna,

$.

for these

meals

all

(made up

into the next

made from one

main

dish, frozen as individual dinners, etc.). Calculate the approxi-

recipe or meat cut.

Shoppings Storings Leftovers^ Freezing Extras^ Cutting Down

2.

6.

Read • •

•

Recipies Food Shopping

One

for

you live alone, you probably have problems when shopping for food. You try to buy economically. You also want a variety of convenient foods that are easy to prepare, but you find these are usually higher priced. If you see a bargain and buy more of the product than you can use for one or two meals, you risk wast-

ally, fresh

container holds.

than canned. Seasonal foods such

Compare

as green peppers, broccoli,

frozen,

cost per serving for

ing food or having the

meal day

same monotonous

and

strawberries will vary depending

can make an informed choice regarding what you're paying for.

on the time of the year. You don't necessarily need to buy perfect fresh peaches to make a peach

quality that

is

appropriate for

cobbler, but fresh broccoli (rather

If

your intended use: •

is more expensive than which is more expensive

various types of products so you

Buy the

7.

Fresh vs. frozen vs. canned. Gener-

labels

Know what is in the product. Know how many servings the

Food grades

than frozen) reflect quality, not

may be

required for a

fresh vegetable salad.

nutritional content.

Substituting 1

.

List five

Money

for

Time and

Skill Activity

food products that substitute

money

for time:

food products that substitute

money

for skil

after day. 1.

Here are some helpful

hints

on shopping: 2.

1

Keep a running list of things you need to buy and staples you're out of.

2.

Shop during the week or during the day when stores are less crowded.

3.

Take your

4.

Comparison shop.

3..

4..

5.

•

list

(and coupons) with you. 2. List five

Try different stores until you find 1.

one

that has the items

you

like at

the best price. •

Compare brands (name

brands,

store brands, generic brands). •

Compare

container size:

1

the larger size saves you no

2)

smaller sizes allow for

money

if

you throw some out;

more

variety. •

more 5.

3.

Are the

homemade

foods comparable

in

4.

Are the

homemade

foods comparable

in nutritional

quality to the prepared products?

Consider whether you can or want to repackage large quantities into useful amounts.

Consider substituting

money

for skill

and time. • Buy powdered gravy mix. • Buy cake mixes. • Buy frozen pies or desserts. • Buy a gourmet entree. • Buy instant (oatmeal, rice, soup).

value to the prepared

products?

What would be some good

reasons for purchasing prepared products instead

making them from scratch? Are there instances when the prepared products would be cheaper than the homemade version (consider the leftover ingredido you have a way to use ents you might have from the homemade product of

—

or keep them)?

I

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8.

I

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to have large food packages split. example, the butcher often can For split up a family pack of pork chops;

Ask

•

frozen.

it.

Many

be able

grocery items

differ-

to use

it

just aren't

you can't use the whole thing at once, you will be forced to repackage and store it. Don't buy more than you can store and available

use

in

in

single-serving sizes, so

bargain

patties, legs, thighs,

if

is

for

I

I

not really a

the

when ready

same

foil

(saves

foil

and freeze; and cook

to use

on cleanup).

Half packages of muffin, brownie, or

ber to put directions

in

the container).

•

Buy egg substitutes and freeze them (fresh whole eggs don't freeze well). Use small plastic containers with permanent labels for things you frequently

•

through so you don't forget what you

in

frozen,

a plastic food

Food

bag

(easier

safety

Keep hot foods hot (above

•

Never leave

refrigerated foods out of

Use

more than 2 hours. cooked meat, gravy,

refrigerated

•

If you defrost frozen food in the microwave, it should be cooked immedi-

•

Thaw meat

into small cassoulettes.

microwavable

within 4 days of

cooking.

Casseroles: subdivide before baking

dinners

40"F) and

the refrigerator for

Preparing food for another meal

Make homemade TV

1

cold foods cold (below 40°F).

fish, poultry, etc.

and put

a plastic

Most foods, even those we think of as keep longer in the refrigerator. If it takes you a long time to use up 1 pound of coffee, 5 pounds of flour, or a box of raisins, refrigerate them.

repackage (canned spaghetti sauce)

•

in

remove from bowl

shelf-stable,

•

bags with "zipper locks" can be

Small plastic containers should be see-

freeze

chili:

When

and place

•

you throw out twenty pounds

almost anything.

Soups and

individual servings in

Cheese: refrigerate or freeze.

•

Plastic

i

to stack).

•

if

it!

used

I

a reasonable length of time.

Twenty-five pounds of rice of

i

cake mixes can be saved in a plastic food bag or plastic container (remem-

Proper storage of food makes the or lose

Wrap

then thaw •

Food Properly you'll

I

I

can be repackaged and then

heavy-duty aluminum in

whether

I

•

Meat: individual

out spoiled food.

in

I

bowl.

or eggs can be purchased by the half dozen. The price may be slightly higher, but you are less likely to throw

ence

I

Repackaging

fish fillets

Store

I

'

ately.

in

plastic trays that

go

from freezer to microwave.

in

the refrigerator, not on

the counter. •

Store

cooked meat and combination in the freezer no longer than

dishes

have.

3 months.

Reading Labels Activity From the

labels

on the following pages, how many servings are in the package, how much is allowed per serving, and what Do you think this is more or less expensive than making the same product from scratch?

the cost per serving?

Cost 1

.

Canned vegetable soup

2.

Chocolate cake mix

3.

Bottled salad dressing

4.

Frozen

5.

Canned Chinese dinner

TV

dinner

Number

of servings

Cost per serving

Is

,„

carrots carrots^

tor^.atoes,^^ater, .

.

stock,

Bed

potatoes,

peas,

P,,,,,

disodium^nosir^ate.

3 gra'^s

Simple sugars..Coniple''

Serving size

,,,

Servings/container.

Calories

^^^^^3

P'o^ein-^--

.jorams i^y carbohydrates .

Total

carbohydrates...

2^

Fat

9^^^^ 750

Sodium

200

.

Percenta9eolU.S.R0^^

mg mg

Potassium

Vitamin

C

.

Calcium

Protein

2

Ribotlavin

Vitamin

grams 9 y

A

^^ ^

Thiamine 10 Iron.

Niacin

^weet T Food

J

Devils

Cak^

^ and Taste •jy Uli"'•'T*?*

^^^^^^^\Zp

Remove

,'^:.,

dinner

irombox. r««'"

25 minutes. . .„ tiakps carrots, apples,chicKen,potato"^^^^^^^^^^^^ •

peas.

...water

Taste Meals

inc..

Urbana,iL

serving

1

Hut..on.r,tor.atlonper

926 cont^-^^' sewings per

209 909 559

•;;;;;::

Calones Protein

Carbohydrate Fat Cholesterol

-

^

92 mg '

650 mg

:>

K.:^

Sodium

"

.^^

\«^

^^^ v'^*

VS^

cs*