Cooking for one can be just as satisfying as cooking for a group.  Check out these strategies from  readers:

• It’s very simple to make one cup of coffee brewed without all the fuss of using the coffeepot.  Just put a level tablespoon of coffee in a tea strainer, place in a cup and add boiling water. 

• Make a puree with tomatoes and other garden vegetables.  Pour it into ice cube trays and freeze, then pop the cubes out into a plastic bag to store in the freezer.  Use one or two as a base for soups or stews when cooking for one.

ONE-SERVING CHEESE PUFF

1 ½ slices white or whole wheat bread, buttered
1   egg
½  cup milk
1/4  cup shredded process American cheese
1/8  teaspoon onion salt
1/8  teaspoon salt
6 to 8 drops hot pepper sauce

Cut bread into strips; place with buttered sides down along the sides and on the bottom of 10 oz. custard cup.  In a bowl lightly beat the egg; add milk, cheese, onion salt, salt and hot pepper sauce.  Pour into custard cup.  Place on a baking sheet.  Bake at 350 for 35 - 40 minutes or until puffy and golden brown.  Serve immediately.  Yield: 1 serving
Source: Taste of Home

SHOULD I TAKE DIETARY SUPPLEMENTS?

No and Yes.  Getting nutrients in food is the best way.  Food contains the nutrients and food components we know about as well as the ones we haven’t researched yet.  When you get your nutrients as a part of the food you eat you also are consuming them in quantities that are compatible with the other nutrients in the food.  When taking higher doses on individual supplements one can compromise the beneficial effects of other nutrients.

You can get 100% of the RDA for each vitamin and most minerals in as little as 1200 calories.  The following foods equal about 1200 calories and follow the food guide pyramid (fruits and vegetables together equal 5-a-day):

2 cups fortified skim milk
3 oz. skinless chicken breast
3 oz. tuna, water packed or fresh
6 oz. tomato juice
1 medium carrot
1 stalk broccoli
½ cup cauliflower
1 orange
1 tablespoon margarine
4 slices whole wheat bread
2 oz. ready-to-eat cereal
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When Might Taking Nutrition Supplements Be Valid and Why?

1.  Chronic dieting - people who routinely consume less than 1200 calories per day often fail to meet nutritional needs.

2.  Food allergies - people with specific allergic reactions (e.g. to wheat, corn, milk, eggs) may need to supplement specific nutrients (e.g. calcium, B vitamins).

3.  Lactose intolerance - avoidance of dairy products will result in inadequate calcium intake.  Unless alternate calcium rich sources such as yogurt or fortified soy milk are included, calcium supplementation may be necessary.

4.  Old age - the elderly may have difficulty eating; and may have higher requirements for certain nutrients due to changed metabolism or decreased absorption (e.g. vitamin D, B6, B12, calcium).

5.  Pregnancy - Increased need for many nutrients, especially folic acid and iron.

6.  Smokers - have higher need for vitamin C.

7.  Vegetarian diets - excluding meat , milk, eggs, and other animal products must be met with consumption of alternative foods to replace missing nutrients, especially vitamins B12 and D, iron, zinc, and calcium.

Source: notes from Institute of Natural Resources, Alternative Medicine Seminar, July 8, 1999
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JANUARY IS NATIONAL SOUP MONTH!

Why not do something different and serve the soup in bread soup bowls?
This could be a good project for kids on one of the snow days from school.

1 loaf frozen bread dough, thawed but still cold
1 egg, beaten

 Cut loaf into thirds.  Form each third into a ball.  Place on baking sheet that has been sprayed with non-stick cooking spray.  Brush with egg.  Cover with sprayed plastic wrap, and let rise until double. 
 Remove wrap and bake at 350 F for 25
minutes or until golden brown. Cool and slice off top.  Hollow out bread and  fill with favorite dip or soup.
 For larger bowls, cut loaf in half.

Winter Chicken Stew

1 teaspoon onion powder
1 lb. chicken breast tenders, cut in half crosswise
3 medium Yukon gold or russet potatoes, cut into 1 inch cubes (about 3 ½ cups)
1 cup fresh baby carrots
1 (8oz.) Pkg. fresh whole mushrooms, halved
1 (14 ½ oz.) can ready-to-serve fat-free chicken  broth with 1/3 less      sodium 
1 tablespoon tomato paste
½ teaspoon salt
½ teaspoon dried thyme leaves
1/4 cup water
2  tablespoons cornstarch

1.  Sprinkle onion powder evenly over chicken breast tenders; toss to coat well.  Spray nonstick Dutch oven or large saucepan with nonstick cooking spray.  Heat over medium-high heat until hot.  Add chicken; cook until browned.

2.  Add all remaining ingredients except water and cornstarch.  Bring to a boil. Reduce heat to low; cover and simmer 15 minutes or until vegetables are tender and chicken is no longer pink in center.

3.  In small bowl, combine water and cornstarch; blend well.  Add to chicken mixture; mix well. Bring to a boil.  Cook and stir until thickened.  If desired, season with salt and pepper.  4 (1 ½ -cup) servings

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CREAMY SWISS ONION SOUP

7 tablespoons butter or margarine, divided
1 ½ cups day-old bread cubes
3 large onions, quartered and thinly sliced
1 ½ cups water
4 ½ teaspoons chicken bouillon granules
1/4 cup all-purpose flour
1 3/4 cups milk, divided
1 ½ cups (6 ounces) shredded Swiss cheese, divided
Pepper to taste
Fresh minced chives or parsley

Melt 3 tablespoons of butter; toss with bread cubes.  Place on a lightly greased baking sheet.  Bake at 350 for 7 minutes; turn and bake 7 minutes longer or until toasted.  Meanwhile, in a large  saucepan, saute onions in remaining butter until lightly browned, about 12 minutes.  Stir in water and bouillon; bring to a boil.  Reduce heat; cover and simmer for 15 minutes.  Combine flour and ½ cup milk until smooth; gradually stir into onion mixture.  Stir in remaining milk.  Bring to a boil; boil for 2 minutes, stirring until thickened.  Reduce heat to low; stir in 3/4 cup Swiss cheese and pepper.  Ladle into four oven proof bowls; sprinkle with reserved croutons and remaining cheese.  Broil 4 in. from the heat until cheese is melted and bubbly.  Garnish with chives.  Yield: 4 servings

PRONTO TACO SOUP

1 lb. ground beef
1 medium onion, chopped
2 garlic cloves, minced
2 cans ( 14 ½ ounces each) beef broth
1 can (14 ½ ounces) d iced tomatoes, undrained
1 ½ cups picante sauce
1 cup uncooked spiral or small shell pasta
1 medium green pepper, chopped
2 teaspoons chili powder
1 teaspoon dried parsley flakes
   shredded cheddar cheese and tortilla
   chips

In a large saucepan, cook beef, onion and garlic until meat is no longer pink; drain.  Add the broth, tomatoes, picante sauce, pasta, green pepper, chili powder and parsley.  Bring to a boil, stirring occasionally.  Reduce heat; cover and simmer for 10-15 minutes or until pasta is tender.  Garnish with cheese and tortilla chips.  Yield: 8 servings (2 qts.)

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TRIVIA

When a recipe calls for brown sugar, should it always be firmly packed?

Yes.  The moisture in brown sugar tends to trap air between the crystals, so it should be firmly packed when measuring. 
Source: Taste of Home
 

This material was produced with a grant from Midwest Region Food & Consumer Service, USDA
 

YOU DON’T HAVE TO GO HUNGRY

Have you ever run out of food before your next paycheck or food stamps arrive?
Have you ever been caught in a snow storm without enough food?  Pack an Emergency Food Pantry

These menus show how you can feed a family of four for four days from an emergency pantry.  All foods, except the bread, can be stored for several months without refrigeration.  The total cost for the groceries will be about $ 30.00

These simple meals and snacks provide the needed amount of protein, vitamins, and minerals.  This plan does not allow for seconds.  The measured serving sizes must be used to make the food last four days.

You can add larger quantities of these foods or other foods you family likes, such as eggs, meat, margarine, coffee, or tea.  However, perishable foods must be frozen or refrigerated and will not keep indefinitely.

When you have purchased the foods, place them at once in one or two boxes and hide them away on an upper shelf or in a closet.  That way you will not be tempted to raid the pantry and will not find yourself short of food.

Store foods in tightly closed containers to keep out moisture, insects, and dust.  They may be stored unopened in the packages you buy at the store.  Store foods in a dry place where the temperature is cool but where they will not freeze.

Source: Sharon Gatschall, FNP, Marion County