June's Feature Cooking for One

Many older adults are finding themselves cooking of one or two people now.
Here are some ideas to help with this:

Know that good nutrition can help keep you feeling better and is a vital part to keeping you strong and healthy, just as it did your children and/or spouse.

Know that searching out others who are in the same boat can help.
Eating with others can help lighten the load if you take turns cooking.
Take the time to find out who's in your community. Social relationships have been linked to better health and protection against heart disease in many studies according to the American Heart Association.

Cooking together one day a week and making enough of your favorite recipes to share and have for freezing may be helpful.

Menu Suggestions for Quick Cooking and Easy Dividing:
(Compliments of Mary Emerson, RD,LD)

• Mixed leftover rice, canned beans, and seasonings for a rice and bean dish
• Cereals and toasts (try breakfast for dinner)
• Stir-fry what ever you find in your vegetable bin or pantry
  (Canned veggies are fine; just rinse them under cold water for a full minute to reduce salt)
• Make you own pizza with pita, English muffins, or bagels

Snack type Meals
(Compliments of Karen Chagnon, MS, RD,LD)

• Cottage cheese, Mandarin oranges or peaches and some crackers
• Yogurt with fruit cocktail and cereal
• Ricotta cheese on toast and carrot sticks or steamed carrots
• Low-salt tomato soup with frozen veggies, topped with cheese
• Oatmeal with almonds, raisins and milk
• Poached or scrambled eggs and toast

Meatloaf in a mug

1/4 pound lean ground beef
1 slice bread, torn into small pieces
2 Tbs. Milk
2 Tbs. onion,finely minced
1/2 tsp Worcestershire sauce
1/8 tsp pepper

1. Mix all ingredients thoruoghly.
2. Press into a 10 oz. microwave-safe mug.
3. Cover with wax paper.
4. Microwave at 70 % power for 2-3 minutes.
   Rotate mug 1/2 turn.
5. Microwave another 1-2 minutes or until meat is firm.
6. Let stand 2 minutes.

Serve with a glass of milk (or milk substitute) and a side of frozen peas or mixed veggies (that have been warmed in the microwave with a little water)

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Meals should include a protein food (dairy products, beans, nuts (nut butters) meat, poultry or fish, a starchy food (crackers, potatoes, bread, cereal, or rice) and fruits or vegetables. Adding a milk or milk substitute (Soymilk or Lactaid) helps add vital nutrients calories and protein.

www.mymenus.com is a terrific web site to visit where you can adjust recipes to the number you're serving. Another web site to visit for shopping and cooking ideas is http://www.hec.ohio-state.edu/famlife/aging/

Alison R. Fernald, RD, LD