HOW TO SHOP & COOK FOR ONE

Th­ese tips make sticking to a healthy diet sim­ple and cost-ef­fec­tive for both sin­gles and cou­ples.

Healthy Food Guide (Australia) - - FEATURES -

Save left­over ingredient­s

Rather than throw­ing away liq­uid stock, pasta sauce, legumes and canned fish when there’s too much for your sin­gle-serve meal, get cre­ative. Freeze liq­uid ingredient­s and sauces in ice-cube trays and re­pur­pose oth­ers.

For ex­am­ple, you can blitz left­over canned chick­peas into houm­mos; turn left­over canned toma­toes into a quick pasta sauce; use left­over legumes to bulk up a soup or stew; and process canned salmon or tuna into home­made fish pat­ties by adding some egg, flour and chopped veg.

Start or join a com­mu­nity cook­ing group

Talk to your neigh­bours, friends or fam­ily about try­ing meal shar­ing. This is where you take turns cook­ing big batches of food, di­vid­ing th­ese batches into sin­gle-serve con­tain­ers and de­liv­er­ing them to group mem­bers. You get to en­joy a wide va­ri­ety of meals, with­out hav­ing to cook ev­ery night.

Try new recipes

If you find your in­ter­est in cook­ing for your­self is start­ing to wane, com­mit­ting to cook­ing a new recipe once a week will help you stay mo­ti­vated.

Down­size your pur­chases

As your house­hold gets smaller, your packet sizes should fol­low suit. You might find you only need a litre of milk, not two, or half-a-dozen eggs in­stead of 12. The bonus? Your gro­cery bill will down­size!

Adopt once-weekly ‘clean out the fridge’ meals

Your kids no longer come home rav­en­ous and lay siege to the fridge, so ded­i­cate a night each week to eat­ing leftovers to stop them go­ing in the bin.

Use our ‘Meals for One’ recipe col­lec­tion

Get started with our de­li­cious meals that serve one or two on page 66, and find more ideas on­line at healthy­foodguide. com.au

Stock up on frozen veg­eta­bles

They’re just as nutri­tious as fresh va­ri­eties, won’t go off, and are of­ten cheaper, too. They’re also pre-cut, so it’s quick and easy to pre­pare a sin­gle-serve veg por­tion to add to your meal.

Pick a theme

De­cide on a weekly theme, such as Mex­i­can or Ital­ian. You’ll get to taste and en­joy dif­fer­ent cuisines, but still use up that packet of tacos or jar of pasta sauce.

Past wit roaste vegie Fis taco Sprout an eg toas

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