Lincoln Memorial Hospital Hosts “Cooking for 1 or 2” Cooking Class

[August 30, 2023] 

Memorial Wellness Center and the University of Illinois Extension collaborated to bring a free cooking class to Lincoln on Wednesday night. “Cooking for 1 or 2” was hosted by Lincoln Memorial Hospital (LMH) and featured an informational presentation, an opportunity to prepare recipes, and a sampling of delicious food at the end of the seminar.

Jenna Smith, MPH, RDN, a Nutrition and Wellness Educator with the University of Illinois Extension, conducted the evening’s seminar at the invitation of Sarah Tierney, RN, BSN, CDCES, who works with Memorial Wellness Center and LMH.

Smith began her presentation by asking the audience what the potential problems were with cooking for only one or two people. Audience members suggested food waste, the monotony of leftovers, and finding the motivation to cook for only one person. Smith concurred, stating that the USA wastes 25% of its food.

Smith pointed out that if we are inviting guests over for supper, we do not wait until they show up to decide what we will do for the meal, rather we plan. Even for one or two people, planning is the key to avoiding the problems of cooking smaller meals. This issue affects a sizable portion of the U.S. population as U.S. Census data from 2019 indicates that 29% of U.S. households are individuals living alone. That number is expected to keep rising.

Planning meals for one or two people begins with taking inventory, picking recipes, and making lists of what is on hand and what is needed. Consumers should also think about their goals, such as adding more fruits and vegetables or reducing sodium, as well as their budget. Smith suggested budgeting resources such as the USDA’s Low-Cost Food Plan, which updates monthly to reflect the fluctuating costs of food, and the Iowa State University Grocery Budget Calculator.

Smith also explained that planning should include nutrition. Our plates should primarily consist of vegetables and fruits, proteins should be lean, and grains are best as whole grains. We should choose calcium-rich foods and eat a variety of veggies.

Next, Smith provided some ways to address the common problems of cooking for one or two, specifically, purchasing small quantities, storing food efficiently, and keeping produce fresh. Fresh fruit may be purchased by the piece and dry goods from bulk bins to control quantity. Frozen veggies and fruits allow cooks to take out only what is needed for the meal and put the remainder back in the freezer. Canned fruit in 100% juice and low sodium canned vegetables may also be good options for the pantry. Cooked whole grains like rice, oatmeal, and barley can be frozen in single-serve portions in a muffin tin. Bread freezes well, as do individual portions of meat divided from larger packages. Non-fat dry milk can be kept on hand for cooking, and it is important to note that eggs can be stored for 3-5 weeks past their “sell by” date.

Smith offered important clarification about grocery dates. The “Sell by” date on food means that the store must sell or remove that product by that date. The “Use by” is a recommendation for consumers about when the flavor or quality will be at their highest. The “Best by” date is the last day that ensures peak quality. These three dates do not mean that the food cannot be eaten past that date for most foods. An “expiration date” means the items should not be used after the indicated date on foods such as infant formula, baby food, vitamins, medicines, yeast, and baking powder.

Freezing leftover portions of herbs, tomato paste, or sauce, broth, and vegetables avoids food waste, as well as saving time with later meals. Some cooks may want to make extra food when cooking, specifically to make freezer meals for future use. As far as pantry storage, do not store potatoes and onions together in order to promote longer shelf-life for both. Consumers may also wish to note that most shelf-stable canned goods are safe indefinitely as long as the cans are not bulging, rusted, or dented.

After Smith’s presentation, she directed participants to four workstations set up around the room. Each was equipped with the directions, ingredients, and kitchen tools needed for preparing one of the recipes included in the seminar handouts.

The audience divided among the tables and prepared Chinese Chicken Salad, White Chicken Chili, Summer Squash and Tomato Stir Fry, and Berries and Cream. Everyone enjoyed tasting these quick and easy recipes.

The recipe for Chinese Chicken Salad, useful for using up leftover chicken, follows:

Chinese Chicken Salad

1 cup cooked, shredded chicken
1 cup shredded cabbage
½ cucumber, chopped
1 ½ cups romaine lettuce, torn
1 green onion, chopped
2 Tablespoons sliced almonds
1 Tablespoon sesame seeds

Dressing:
⅛ teaspoon black pepper
¼ teaspoon salt
1 Tablespoon sugar
2 Tablespoons apple cider vinegar
1 ½ teaspoons sesame oil
2 teaspoons olive oil

Directions:
Combine chicken, cabbage, cucumber, lettuce, and green onion in a large bowl. In a small bowl whisk together all ingredients for dressing. Toss salad with dressing until evenly coated. Top with sliced almonds and sesame seeds. Yield: 4 servings

Nutrition Facts (per serving):
150 calories, 8 grams fat, 180 milligrams sodium, 7 grams carbohydrates, 2 grams fiber, 13 grams protein

[Stephanie Hall]