HOW TO SHOP & COOK FOR ONE
These tips make sticking to a healthy diet simple and cost-effective for both singles and couples.
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.
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