Cooking for One

Healthy cooking for one can be a challenge but some excellent recipes from Healthy Eating for Seniors can be  helpful. For this issue I will reproduce some of those recipes and hints for your pleasure.

A SUNNY ORANGE SHAKE FOR BREAKFAST

¾  cup low-fat vanilla yogurt.

2 tbsp skim milk powder

½ cup orange juice

Combine ingredients together in a blender and blend until smooth. Serve right away.

MEAT LOAF AT ITS VERY BESTFOR LUNCH OR DINNER

½ pound lean ground beef

½ cup cup skim or 1% milk

1 egg

¼ cup rolled oats (regular or quick cooking)

2 tbsp chopped onion

¼ cup grated carrot

¼ cup low-fat shredded cheese

Preheat oven to 350 degrees . Break egg into medium mixing bowl and beat with fork. Add meat, milk, rolled oats, onion, carrot and cheese and mix together with a large spoon.  Pack meat mixture into a small loaf pan or small casserole dish. Combine a topping of 1tbs ketchup, 1 tbsp brown sugar, 1 tsp mustard and spread over meat mixture.

Bake about 30 to 45 minutes, or until meat is fully cooked (a bit crusty on the edges).

NOTE: Bake two loaves and freeze one for another day.

EASY BERRY COBBLER FOR DESSERT

1 cup frozen berries (any kind you like)

11/2 tsp flour

11/2 tsp sugar

3/8 cup flour

11/2 tsp baking powder

1 tbsp soft-tub margarine or butter

1 tbsp sugar

1 egg

2 tbsp milk

Preheat oven to 350 degrees. Place berries in small casserole or baking dish, Combine 11/2 tsp flour and 11/2 tsp sugar in a cup and sprinkle over the berries, Place berry mixture in oven to warm while you mix the topping, Measure remaining flour, baking powder and sugar in a small bowl. Rub margarine or butter into the flour using a fork  or your fingers,

In another small bowl or cup, beat egg and add milk.

Pour egg and milk mixture into flour mixture and combine with a forl intil just barely mixed.  Do not beat. Remove warm berries from oven and spoon dough by the tablespoon over the berries. As it cooks, the berry juice will bubble up between lumps of dough.

Return to oven and bake for approx. 30 minutes until nicely browned.