OOKING FOR ONE OR TWO Teaching Guide A lesson plan to be utilized with the fact sheets, ooking for One or Two and A Guide to Better Meal Planning. Modify to meet your audience's needs. ooking for one (or two) is it really worth the effort? Most definitely yes! Look at the many benefits. Benefits opportunity to try new recipes, techniques, and foods meals can be adapted to satisfy individual preferences meal timing, size, and content can be easily adjusted working with small quantities at one time freedom to enjoy meals when and where you want Small-quantity cooking can be interesting and exciting as it allows for a wide range of creativity. Meals need not consist of boring leftovers; delicious, appetizing, and nutritious meals are possible. Organization and planning are the keys. Organizing the Kitchen A properly organized and well-stocked kitchen will save time, money and frustration. Maintaining basic equipment, utensils, appliances, staples, serving pieces and accessories will make meal preparation and delivery simpler and more efficient. The following is a list of the basic tools you will need for preparing and cooking meals. ompare this list with the items you presently own and adjust as needed.
Basic Tools for Food Preparation and ooking For Preparation For ooking For Added onvenience bottle/jar opener baking pans: 8x8x2" or blender* can opener 9x9x2"; 13x9x2" cheese cutter cutting board casserole dishes: coffee maker grater (4-sided) 20 oz., 1 qt. food processor* hand beater/mixer cookie sheet individual gelatin kitchen timer covered saucepans: molds knives: boning, 1, 2, 3 qt. individual loaf pans hef's, frozen covered skillets: jelly roll pan: food, paring, 6", 8", 10" 15½x10½x1" utility custard cups: 6 oz melon ball cutter ladle loaf and muffin pans microwave oven* measuring cups: pie plates: 6", 9" omelet pan for dry ingredients pot holders pressure cooker* liquid ingredients roasting pan (small) tea kettle (1 cup, 1 quart) with rack tea maker (iced tea) measuring spoons steamer insert toaster or toaster oven mixing bowl set wire cooling racks (2) pancake turner rolling pin Note: The starred(*) rubber scrapers appliances would be excellent (wide and narrow) investments because of their scissors (kitchen) time-saving qualities. If you sifter are not familiar with this slotted spoon equipment, review the owner's strainer/colander manual, enroll in a class, or thermometer (meat) simply experiment. tongs utility fork (longtined, long-handled) vegetable peeler wire whip (whisk) wooden spoons Be sure to store utensils and equipment close to the work station and in an orderly manner that they will be easy to find and use. Purchase the best quality you can afford, but before buying a product, compare the design, material, special features, service contract and warranty for various brands. Also, look for seals of approval, standards, and testing of products that indicate quality. Purchase multiusage equipment, such as freezer-to-oven-to-table bakeware. Avoid buying items that may break, rust or stain easily or that may be hard to clean. ooking for One or Two f Page 2 of 6
Meal Service Tableware - dinner plates, dessert and/or salad plates, soup and/or cereal bowls, cups and saucers and/or mugs; purchase at least enough to serve four. Be creative with mix and match pieces or one-of-a-kind items found at flea markets, yard sales, or antique stores. Flatware - forks, knives, teaspoons; purchase at least enough to serve four. If possible, add salad or dessert forks, soup spoons, steak knives, and serving bowls and platters to your list. Glassware - If short on space or money, purchase 10 ounce stemmed goblets since these are useful as all-purpose glasses. Or, add regular water tumblers, juice, wine, and icedtea glasses when possible. Table Linens - use place mats with matching or contrasting napkins in both paper and fabric; tablecloths can be added for special occasions. Table Accessories - candles, vases, napkin holders, doilies, trivets, centerpieces (i.e. flowers, fruit baskets, collection pieces, etc.) can add interest to your table's decor. Look for unusual pieces at garage sales, flea markets, and special store events. Accessories can individualize your table and set the tone for the meal. If your particular situation warrants being thrifty, then eliminate those items considered "extra". Store, sell or give away the rest. Depart from the ordinary and do the unexpected when setting your table. Make your meal fun and enjoyable - even if it is a meal for one! Staples ompare this list of standard items with yours at home. Every well-stocked kitchen will need these on a daily basis to prepare quick and easy meals. (Modify to your tastes.) all-purpose flour instant minced onion Parmesan cheese baking powder or onion powder rice baking soda instant soup, sauce salt and pepper breakfast cereals and gravy mixes spaghetti, macaroni, coffee and tea jams, jellies, honey noodles cornmeal herbs and spices: basil, sugars (white, brown, cornstarch bay leaves, oregano, powdered) frozen vegetables parsley, paprika, thyme, vanilla extract and fruits chili powder, cinnamon, cloves, vegetable oils (canola, instant bouillon ginger, nutmeg olive, safflower) chicken, beefuillon margarine vinegar (white, wine) instant minced garlic mayonnaise (or salad dressing) canned fruits, vegetaor garlic powder mustard and catsup bles, creamed soups ooking for One or Two f Page 3 of 6
Meal Planning Planning ahead each week can save a great deal of time later in the kitchen. Forethought on weekly menus is necessary; a shopping list is mandatory. You will need: a note pad, pencil, grocery advertisements (and coupons if available), and recipes and/or cookbooks to determine how much of an item to purchase and prepare and where to find the best bargains. heck those items you have on hand to ensure there are adequate quantities already available and that the items are fresh and of good quality. Meals should be planned for overall ease of preparation with the least amount of leftovers possible (unless this is intended). ombine make ahead dishes with fast or easy recipes. When choosing dishes, be sure to read the recipes from start to finish. Make changes as needed, especially if modifying your recipes (i.e. decreasing fat, sodium, sugar, etc.) and remember to adjust your shopping list as well. Know the yields of your recipes; consequently, if leftovers are inevitable they can be incorporated into a meal later in the week. Become familiar with the weights and yields of vegetables, fruits, meats, shellfish, poultry and other foods for which no weight is indicated on the label. If yields are expected for more than 2 servings, incorporate the extra portions of produce or meat into your weekly menus to create new dishes or complete other meals. Some general guidelines when buying for two: Guidelines for Feeding Two Food You Will Need fresh mushrooms, green beans, eggplant, potatoes ½-¾# spinach, lettuce, cabbage ½-1# (4-6 c.) frozen vegetables 10 oz. package whole fresh fruit (apples, bananas, oranges) 1 of each grapes, strawberries 1# (= 2-3 servings) meats without bone (ground meat, steaks) ¼-a# per person meats with bone-in (ribs, pot roast, chicken, turkey) ½-1# per person seafood (crab, lobster, scallops, oysters) 1# (= 2-4 servings) Keep these amounts in mind when planning your menus and preparing your shopping list. Perishable items (meats, seafood) should be bought in the proper quantities to prevent food spoilage and to ensure quality upon consumption. Food Guide Pyramid Developed by the USDA, the Food Guide Pyramid is a general guide to help the consumer choose a more healthful diet. The Pyramid emphasizes eating a variety of foods from the five food groups while limiting your intake of fats and sugars. By eating different types of foods in different amounts, you will be getting the nutrients you need and the right amount of calories to maintain a healthy weight. Each food group provides different kinds and amounts of nutrients so foods from one group cannot replace those in another. Remember, no one food group is more important than the other. ALL food groups should be included in the daily diet to ensure good health. ooking for One or Two f Page 4 of 6
Recommendations Typical Serving Size Bread, ereal, Rice, Pasta Group 6-11 Servings 1 slice bread ½ bagel, hamburger bun, English muffin ½ c. cooked rice, pasta, cereal 1 oz. dry, ready-to-eat cereal 4 small crackers Vegetable Group 3-5 Servings ½ c. chopped raw or cooked vegetables ¾ c. vegetable juice 1 c. raw, leafy vegetables Fruit Group 2-4 Servings 1 medium piece fruit ½ c. chopped, cooked, or canned fruit ¾ c. fruit juice Milk Group* 2-3 Servings 1 c. milk or yogurt *servings vary for teens 1½ oz. natural cheese and pregnant women 2 oz. processed cheese Meat Group 2-3 Servings 2-3 oz. cooked lean meat, poultry, fish ½ c. cooked dry beans = 1 oz. 1 egg = 1 oz. 2 T peanut butter = 1 oz. Fats/Oils/Sweets use sparingly When planning meals, start with a main dish that provides each family member with at least one serving of meat or meat alternative. This will be the protein source. Add a complementary food from the bread, cereal, rice and pasta group to provide complex carbohydrates. Add a hot or cold vegetable and choose a fruit or vegetable salad that will not only complement the main dish but provide important vitamins and minerals as well. If choosing a dessert, limit your intake of fats and sugars by selecting fresh fruit or a milk or yogurt-based pudding or custard. omplete the meal with a hot or cold beverage. Make sure the daily milk requirement has been met by the end of the day. Nutritious meals need not be bland or unattractive. Using a variety of flavors, colors, textures, shapes, etc. can make any meal exciting. Refer to the fact sheet A Guide to Better Meal Planning for "Tips to Enhance A Meal." FOOD PURHASING Refer to the fact sheet, ooking for One or Two. FOOD STORAGE Refer to the fact sheet, ooking for One or Two. FOOD PREPARATION Refer to the fact sheets, ooking for One or Two and A Guide to Better Meal Planning. ooking for One or Two f Page 5 of 6
ATIVITIES Meal Planning - Using the Food Guide Pyramid recommendations, create one or more evening meals from a pre-selected list of foods representative of each food group. Be sure to incorporate the Tips to Enhance a Meal. Discuss ways of incorporating possible leftovers into other meals. You may want to create a menu for an entire day or expand to several days or a week if time permits. reate a shopping list for one of the meals using the Guidelines For Feeding Two. Food Purchasing - Demonstrate how to obtain more than one meal from the same cut of meat. For example, cut a beef chuck arm pot roast into thirds: round end, center and remaining portions. The round end can be used for beef stew, the center for a one-meal pot roast, and the remaining third can be made into two Swiss steaks. A full shank half of ham with the bone cut through (done by butcher) can also be used for three different meals. Use the shank end to prepare a "boiled" dinner; bake the bone-in half; slice and broil the remaining portion. Discuss how much to purchase using the Guidelines for Feeding Two. Food Storage - Using the same cuts of meat as in the Food Purchasing Activity, demonstrate how to freeze the food in aluminum foil using one or all of the following wrapping techniques: bundle wrap, drugstore wrap or casserole wrap. Be sure to label the food for contents, amounts and date. Discuss length of storage using the Freezer Storage Timetable guidelines that follow; discuss other freezer tips if time permits. Freezer Storage Timetable Ground Beef 3-4 months Ground Pork 2 months Meat Loaf (cooked Pork Sausage 2 months or uncooked) 1 month Pork uts (most) 4-5 months ooked Beef 2 months Lamb/Veal uts 6-9 months Steaks, Roasts hicken, Turkey Parts 9 months (most cuts) 9 months ooked Poultry 1 month hunks (for stewing) 4 months ooked Poultry in Liver, Heart, Tongue 6 months Broth or Gravy 6 months Food Preparation - Demonstrate a meal for two prepared in the microwave in 30 minutes or less. Incorporate the Food Guide Pyramid recommendations, Tips to Enhance a Meal guidelines, Guidelines for Feeding Two and food preparation techniques. REFERENES Betty rocker's ooking for One Better Homes & Gardens Meals in Minutes HP Books 30-Minute Meals Southern Living ookbook for Two Sandra Bastin, Ph.D., R.D., L.D. Extension Specialist, Food & Nutrition Educational programs of the Kentucky ooperative Extension Service serve all people regardless of race, color, age, sex, religion, disability, or national origin. Issued in furtherance of ooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture,. Oran Little, Director of ooperative Extension Service, University of Kentucky ollege of Agriculture, Lexington, and Kentucky State University, Frankfort. Selected publications are also available on the World Wide Web at http://www.ca.uky.edu. Issued 08-1994; FN-SSB.016LG ooking for One or Two f Page 6 of 6