Community Food Advisor Program - CFA Training - Session 7 Quick & Easy Meals and Cooking for One
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Community Food Advisor Program
CFA Training – Session 7
Quick & Easy Meals and
Cooking for One
Welcome & Introduction
At the End of This Presentation, You Will
Have a Better Understanding of:
• Getting organized in the kitchen
• Tips for saving time with everyday meal preparation
• Convenience foods
• Preparing quick and easy meals
• Factors that make eating well for one difficult
• Menu planning, shopping, meal preparation and eating
for one
• Healthier convenience and restaurant food choices
2
Getting Organized in The Kitchen
Convenient Kitchen:
• Ingredients, utensils and
equipment are arranged
for quick preparation
3
Getting Organized in The Kitchen
Plan Ahead:
• Read recipes ahead to be
sure you have all the
ingredients on hand
4
Getting Organized in the Kitchen
Shopping List:
• Keep a piece of paper
near the refrigerator to
write down items as you
need them
5
Getting Organized in the Kitchen
Basic Pantry:
• Keep your cupboard,
refrigerator and freezer stocked
with easy-to-prepare ingredients
• What is on your basic
pantry list?
6
Getting Organized in the Kitchen
Meal Ideas:
• Keep a collection of
quick recipes that the
whole family enjoys.
• What quick and easy
meals could you make
from the ingredients on
your basic pantry list?
7
Time Saving Tips
Focus On One Part of
the Meal:
• Avoid making every part of
the meal elaborate
• Mixed dishes can save time
• Use short-cuts: pre-wash,
pre-cut, pre-wrap,
convenience products
8
Time Saving Tips
Cook for the Freezer:
• When you have time to cook,
prepare extra servings for
the freezer
• Freeze soups, stews, chili, or
spaghetti sauce in meal-
sized portions
• Make ‘Master Mixes”
9
Time Saving Tips
Plan for Leftovers:
• Use leftovers in a totally
different way
• Look for new recipes
• Use leftovers to take full
advantage of large meat
cuts and other foods that
come in large packages
10Time Saving Tips
Make a Weekly Menu:
This helps to incorporate…
• Recipes using the pantry
list
• Leftover options
• Meals you have stored in
the freezer
11Time Saving Tips
Use Quick Methods:
• Try microwave or stove-top
versions of dishes you usually
cook in the oven
• Use time-saving tools: wok,
crock-pot, microwave, grill and
pressure cooker
• Whatever equipment you use,
the fewer you use, the less time
needed for clean-up!
12Time Saving Tips
Get Others to Help:
Get help with…
• Simple food preparation
steps
• Setting and clearing the table
• Washing and drying dishes
13Menu Planning for One
Plan Your Meals In Advance:
• Think about some meals you would
like to eat during the week
• Look through cookbooks for new
ideas
• Keep a list of your favourite meals
to refer to for inspiration
• Look through grocery store flyers
for best buys and meal ideas
• Incorporate use of leftovers into
your menu
14Menu Planning for One
• Plan the main course, then
add other foods to complete
the meal
• Include choices from at
least 3 of the 4 food groups
in each meal
• Plan 3 meals a day plus 1-3
snacks a day
15Shopping Suggestions for Solo Cooks
• Stick to your shopping list
• Look for food that can be
easily portioned into smaller
serving sizes
• Buy only what you can use
(e.g., vegetables and fruit by
the piece, not in large
packages)
• Buy smaller cuts of meat
16Shopping Suggestions for Solo Cooks
• Some
convenience foods
can be economical
for one person
• Bulk bins allow
you to buy the
exact amount you
need
17Easy Meals to Make
Organize the Kitchen:
Your kitchen should have items
that suit cooking in smaller
amounts, such as…
• One-quart saucepan
• Two-cup oven-proof
casserole dish
• Toaster oven
• Microwave oven
18Easy Meals to Make
A Few Ideas When Preparing Smaller Meals:
• Prepare food or meals in
smaller pans or baking
dishes
• Cut recipes in half
• Check out “Cooking for
One or Two” cookbooks
• Try batch cooking and
freezing in individual portions
19Easy Meals to Make
Breakfast Ideas:
• Scrambled egg, whole wheat
toast and 100% orange juice
• Pancake/waffle, yogurt and fruit
• Whole grain cereal, milk and
fruit
• Whole grain bagel, peanut
butter and milk
20Easy Meals to Make Lunch Ideas: • Vegetable soup, cheese & crackers and yogurt • Chicken or turkey slices, lettuce, and tomato on whole grain bread with milk • Salad with hard-cooked egg, whole wheat bun and yogurt • Toasted cheese and tomato sandwich and fruit 21
Easy Meals to Make
Dinner Ideas:
• One-pot casserole…
1 part meat or poultry
2 parts vegetables
2 parts rice, pasta or noodles
Sauce to moisten
• Stir-fry and fresh or frozen vegetables
with pieces of tofu/ chicken/meat, add
rice/pasta/ noodles and then add sauce
• Chili, whole grain bun and carrot sticks
22Easy Meals to Make
Planned Leftovers:
• Create new meals with leftovers
vegetables
grains
meat
• Prepare your own “meals in a
freezer”
• Invite guests when making a
large meal
23Enjoy Eating Alone
Make It a Pleasure:
• Set the table; add flowers,
a placemat, and even a candle;
listen to music
• Eat in different rooms, if possible,
on the balcony, porch, near a
window
• Spice foods up with different herbs
• Choose multi-coloured foods and use your best dinnerware
• Spark your appetite by going for a walk
before eating 24Enjoy Eating Alone
Enjoy Meals/Cooking With Others:
• Invite a friend to dinner
• Try a potluck meal or form
a regular lunch group
• Exchange recipes
• Teach your grandchildren
how to cook or bake
• Start cooking with friends
• Join a community kitchen or supper club
25Don’t Feel Like Cooking Tonight? Spice Up the Nutrition and Taste of Ready-Made Foods: • Add vegetables to canned spaghetti sauce • Top frozen pizza with vegetables • Add vegetables to prepared rice mixes • Add chopped green onion, celery, and garlic powder to spice up canned tomato soup • Serve vegetables and fruit as a side dish to frozen microwave dinners Do you have other ideas? 26
Good Choices When Eating Out
Take Out:
• Deli style restaurants
• Go for broiled or barbecued
• Ask for salads or vegetables on the side
Ordering In:
• Vegetable pizza, Italian, Middle
Eastern, sandwich/deli
• Order small amounts and add your own
vegetables and drinks
• Consider community services like
Meals on Wheels or Dining Clubs
Do you have other ideas?
27Health Check™ Restaurant Program
• Menu items labelled with the
Health Check symbol meet
nutrition criteria for:
Fat – amount and type
Sodium
Fibre
Protein
Vitamins and Minerals
• See www.healthcheck.org for
details and participating
restaurants
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