Cooking For Two
Health is a resource we use for everyday living. A healthy lifestyle as you age helps you to look and feel your best. Healthy eating can promote independence in later years by helping protect you from illness. Eating well and being good to your body over a lifetime can reduce risk of heart disease, certain cancers, diabetes, osteoporosis and obesity.
Food is much more than just fuel; it is one of life’s greatest pleasures and joys. For many older adults, downsizing their cooking strategies can be a bit of a challenge.
“When the children left home, we thought making meals would be easier, but at times it’s such a struggle.” “I’d like to make tasty meals for myself, but it hardly seems worth it just for me; besides, I’m all out of ideas.”
Are you having a tough time adjusting to making smaller meals? Are you running out of meal preparation ideas? Check out these ideas for a little help.
When shopping
- Pick up a variety of fruits and vegetables; they’re a great part of smaller meals.
- Colourful produce is loaded with wonderful plant chemicals that help prevent diseases associated with ageing. If the produce (like broccoli) is too large, ask a clerk to rebundle a smaller piece for you.
- Bulk bins let you choose the amount that you need, and sometimes costs less.
- Ask the butcher to divide larger cuts of meat into single portions. Store in the freezer for later use.
- Choose smaller cans of soup, beans and vegetables.
- Eggs make an economical meal and can be bought by the half dozen.
- Frozen entrees may be an interesting option for you every so often.
When making meals
- Equip your kitchen to cook in smaller quantities. Use smaller sized saucepans and ovenproof dishes. Mini-loaf pans work well for bread, quickbreads and meatloaf.
- Rather than preparing meat, grains and vegetables separately, try combination dishes like casseroles to reduce cleanup time.
- Batch cook your favourite soups, stews and baked items and freeze in single portions.
- Even better–exchange dishes with a friend for a little variety.
- Start a cooking club with friends. Plan to meet, shop and prepare a few meals together. Meals can be frozen for later use, when you don’t feel like cooking.
- Change your atmosphere. Take your meal onto the porch or in front of the window. Listen to comforting music. Go to the park for a picnic for a pleasant change.
Here is a quick, easy recipe from the Senior Chef Cookbook that serves two people. You can vary this and any other “sweet and sour” dish by substituting meat balls, cooked pork, cooked sausage or shrimp for chicken. Complete this meal by adding brown rice and a few wedges of tomato.
Polynesian chicken
Ingredients:
2 tsp. cornstarch
1/2 cup pineapple juice
2 tbsp. brown sugar
2 tbsp. vinegar
1 tsp. soy sauce
pinch salt
1/2 medium onion, sliced thin
1/4 cup green or red pepper strips
1/2 cup pineapple tidbits, drained
1 cup cooked chicken, cut into strips or chunks
Directions:
- Blend cornstarch and pineapple juice in saucepan.
- Add brown sugar, vinegar, soy sauce and salt. Heat, stirring constantly until thickened and clear.
- Add onion, green or red pepper and pineapple tidbits. Simmer to blend flavours.
- Add chicken and heat to serving temperature.
