The Art of Cooking and Dining for One  

Sometimes, tossing a frozen pizza into the oven is more accessible than cooking a healthy meal. I love to cook but don’t like to cook for myself.

And here I am encouraging you to cook for yourself!

Let’s face it: cooking for yourself is healthier, less expensive, probably more delicious, and we are worth cooking delicious meals for ourselves.  

When I cook, I cook for an army. Luckily, my friends, family, and neighbors love my cooking and are willing to eat almost everything I cook. I love batch cooking. I will make large recipes of soups, stews, and sauces to freeze. And…I always make too much! A couple of friends have been gracious enough to help finish last year’s frozen food to make way for this year’s supply.   

Winter weather makes me want to cook. One of my goals for the year is to use up everything in my freezer. I’m making my way through it with the addition of some fresh produce and bread. I don’t know about you, but I buy things, set them inside the frozen cave, and forget them. With grocery prices today, we need to use what we purchased at lower prices and ensure it gets eaten.   

 I am rethinking how I cook for myself. What about you? I love to cook for others; it makes me feel good, I love compliments, and I like having food in the freezer for a quick meal.

Cooking for one shouldn’t be a task; we should embrace it as an opportunity to cook for the most important in our lives: ourselves. We get to explore new flavors, master the art of portion control, and turn each meal into a celebration of our independence. Are we still trying to convince? Then, let me challenge you to cook for yourself at least three times a week.

Here are some tips to get you started.  

 1. Start Small and Simple: Begin with manageable recipes that require a few ingredients, like a bowl of lentil soup or grilled chicken with steamed veggies.

2. Plan and Prioritize: Plan three meals for the week and develop a grocery list. Balance your meals with proteins, vegetables, and grains; I always think we need a treat at the end of the day. For me, it’s probably chocolate or a piece of fruit. For you, it might be a glass of wine. The goal here is to treat ourselves to a meal.

3. Shopping: Buy Fresh, But in Moderation: To avoid waste, buy smaller quantities of fresh produce, ideally from farmers’ markets where you can get seasonal picks. I love the summer when I visit my favorite vegetable stands and can plan unique meals.

4. Try Frozen and Canned Goods: These staples, like frozen veggies and canned beans, are convenient and offer many choices. The frozen vegetable section has incredible decisions these days. Plan a couple of meals around some of the new vegetable selections.

5. Cooking for One: Unleashing Your Inner Chef Explore International Cuisines: From a simple Thai curry to an Italian pasta dish, cooking dishes from different cultures is a delicious learning experience.

6. One-Pot Wonders: A good-quality pot or slow cooker is an investment. Casseroles and stews are perfect for one-pot cooking and leave you with delightful leftovers.

7. Mastering the Art of Leftovers: Reinvent Your Meals: Transform last night’s dinner into a new creation, like turning roasted chicken into a savory chicken salad.

 8. Freeze for a quick meal: Try to double your recipes and freeze portions of your cooked meals for those days when you’d instead not cook.

9. Try one new recipe a week.

10. Join cooking classes or groups: Engage with local or online communities to learn new recipes and meet fellow cooking enthusiasts.  

Eating alone is an opportunity to cater to your unique tastes and needs. It’s a time to enjoy your food without compromise. Cooking nourishes your body and feeds your soul with joy, creativity, and adventure.

Here are some meal ideas for single cooking for the gourmets amongst us.   

 1. Mediterranean Quinoa Salad: A light and refreshing salad with quinoa, cherry tomatoes, cucumbers, feta cheese, and olives dressed in olive oil and lemon juice. It’s a complete meal and perfect for a quick lunch.

2. Herb-Crusted Salmon Fillet: A single salmon fillet is coated with fresh herbs and baked to perfection. Serve with steamed asparagus or green beans for a heart-healthy dinner.

3. Vegetable Stir-Fry with Tofu: A vibrant and easy-to-make stir-fry mix of your favorite vegetables like bell peppers, broccoli, and carrots tossed with tofu and a light soy sauce-based dressing.

4. Lemon Chicken Orzo Soup: A comforting and nourishing soup with chicken, orzo pasta, carrots, celery, and a hint of lemon. It’s perfect for a cozy evening meal and easy to reheat for lunch the next day.

5. Spinach and Feta Stuffed Portobello Mushroom: A large Portobello mushroom cap filled with spinach, feta cheese, and garlic, baked until tender. This dish is wonderfully flavorful and makes for a great meatless dinner option.

6. Shrimp and Avocado Salad: A delightful salad with cooked shrimp, avocado, mixed greens, and a tangy vinaigrette. It’s light yet filling, and the shrimp provides a good dose of protein.

7. Sweet Potato and Black Bean Chili: A hearty and warming chili made with sweet potatoes, black beans, tomatoes, and spices. It’s a fantastic meal for colder days and can be frozen for future use.

8. Caprese Omelets: A simple yet delicious omelet with mozzarella cheese, tomatoes, and fresh basil. Pair it with whole-grain toast for a fulfilling breakfast or brunch.

9. Roasted Vegetable and Couscous Bowl: A mix of roasted vegetables like zucchini, bell peppers, and onions served over couscous and drizzled with a balsamic reduction. It’s a colorful and satisfying meal, great for any time of the day.

10. Apple and Walnut Stuffed Acorn Squash Acorn squash halves are baked with a filling of apples, walnuts, cinnamon, and a touch of honey.

This dish is not only nutritious but also doubles as a comforting dessert.  

These recipes are versatile, and ingredients can be adjusted according to personal preference or dietary needs. They offer a balance of nutrients essential for older adults and are portioned for single servings, minimizing waste while maximizing enjoyment and health benefits.  

Menu Ideas for Simpler Taste and Time:

Cooking may not be your thing, and I do understand. The following dishes will be simple, familiar, flavorful, and perfect for single servings. Try one or two new recipes weekly and have these items on standby for quick meals.   

1. Classic Tomato Soup with Grilled Cheese: A timeless favorite: homemade tomato soup paired with a comforting grilled cheese sandwich. It’s simple, nourishing, and always a crowd-pleaser.

2. Tuna Salad Sandwich: A quick and easy tuna salad made with canned tuna, mayonnaise, chopped celery, and a squeeze of lemon juice, served on whole-grain bread. It’s a classic lunch that’s both satisfying and nutritious.

3. Spaghetti Aglio e Olio is a simple yet delicious pasta dish with garlic, olive oil, red pepper flakes, and a sprinkle of Parmesan cheese. It’s a basic recipe with ingredients that are usually on hand. 4. Baked Chicken Thigh with Roasted Vegetables: A single chicken thigh seasoned and baked alongside a mix of carrots, potatoes, and onions. It’s a fuss-free, one-pan meal.

5. Vegetable Fried Rice: A great way to use leftover rice, this dish combines it with frozen mixed vegetables, a scrambled egg, and a light soy sauce seasoning. It’s quick, filling, and versatile.

6. BLT Sandwich (Bacon, Lettuce, and Tomato) It is a classic American sandwich with crispy bacon, fresh lettuce, and ripe tomatoes on toasted bread. It’s simple yet always satisfying.

7. Oven-Baked Fish Fillet with Lemon and Herbs: A fillet of white fish, such as cod or tilapia, seasoned with lemon, garlic, and herbs and baked to perfection. Serve with a side of steamed green beans or peas.

8. Hearty Beef Stew: A comforting stew made with beef chunks, potatoes, carrots, and onions, slow-cooked until tender. This can be made in a slow cooker and portioned for several meals.

9. Classic Omelets with Cheese and Ham: A fluffy omelet with cheese and diced ham is perfect for a filling breakfast or a light dinner. You can add some chopped vegetables for extra nutrition.

10. Pasta Primavera is a light and colorful pasta dish with various sautéed vegetables like bell peppers, zucchini, and cherry tomatoes tossed with a simple garlic and olive oil sauce.  

These recipes focus on familiar flavors, easy-to-find ingredients, and straightforward preparation methods. They are perfect for comfort, convenience, and home-cooked goodness. Nutrition is vital, especially as we age, but it doesn’t mean we must sacrifice enjoyment, especially when it comes to our meals and desserts.

And let’s face it, there will be days we have a peanut butter sandwich for dinner, and that’s just fine.