What's All This?
First time reading Single Servings? Check out my other columns where I explain what it's all about.
Once and for All
I keep finding myself writing the same things when giving options for making the meals healthier, so I thought I'd just put them all together and sidestep that whole sounding like a broken record thing.
- Use low/non-fat and low-sodium versions of foods whenever you feel you can stealthily slip them past your taste buds. I, for instance, can’t tell the difference between low-fat and regular sour cream, but try to give me non-fat milk in my latte, and we’re going to have some problems. Make an effort to go healthier everywhere you can, but I say keep a few that feed your soul!
- Make sandwiches open face. Of all the changes you could possibly make to the way you eat, this one really has very little impact on taste. If anything, it’s just going to make the sandwich a little harder to eat--but, harder…more exciting…kinda the same thing, right?
- Cut the oil/butter. I find that most of the time, I can easily get away with using half to three quarters of what a recipe calls for, and I'd never have known the difference in the taste.
- Add veggies! Many recipes call for a modest amount of vegetables, but there's always room for more.
Shopping List
Meat & Poultry:
1/4 pound tilapia fillets
1-1/2 pounds boneless lamb shoulder
3 skinless, boneless chicken breast halves
Fruits & Vegetables:
2 cloves garlic
1/8 teaspoon chopped fresh rosemary
Lettuce
2 cups fresh spinach
4 sun-dried tomatoes (not oil packed)
1 tomato
Asparagus
Fresh basil leaves
1 Lemon
Dairy:
5 tablespoons Parmesan cheese
3 tablespoons feta cheese
3 ounces fresh mozzarella cheese
Spices:
1/8 teaspoon crumbled dried sage
1/8 teaspoon dried basil
1/8 teaspoon onion powder
1/8 teaspoon celery salt
Oil & Condiments:
4 tablespoons olive oil
1 tablespoon and 2-1/2 teaspoons Dijon mustard
2 tablespoons sun-dried tomato dressing
2 ounces bottle balsamic vinaigrette salad dressing
Other:
1 teaspoon mayonnaise
2 tablespoons sliced almonds
2 tablespoons white wine vinegar
2 tablespoons sun-dried tomato dressing
2 (10-inch) whole wheat tortillas
1/2 teaspoon balsamic vinegar
Having couscous with your lamb?--Add those items!
Pantry:
Salt
Pepper
Butter
(See "What Say You?" below for details about the solo shopping list.)
Extra Groceries
Basil. Use one of the two pesto recipes below--one even calls for feta if you have any leftover from the wraps. You can freeze pesto in an ice cube tray, then store cubes in a resealable plastic bag. These can be easily defrosted to add flavor to veggies, pasta, sandwiches, etc.
Extra basil is also a good excuse to make a Caprese Salad. (It's a great way to use up that mozzarella too.)
Feta. Add a tablespoon here and there to salads or steamed veggies; here are some recipes that call for feta as well:
Sun-dried tomatoes. Try some of these recipe ideas:
Tortillas. They'd be great for those Warm Goat Cheese Sandwiches above instead of the pitas, or you can just wrap and freeze them.
A Couple Things to Keep in Mind
With the exception of the Prep and Freeze recipe, I intend for you to eat all the meals in one week, which is why prep is done on a Sunday. If you don't plan to eat them all within seven days, adjust your prep accordingly. (Veggies might go bad if cut and stored for too long.)
Keep all meats frozen in individual servings until one or two days before you plan to cook them. And don't scrimp on the resealable bags--get the good ones--the generic variety aren't as good at keeping things fresh.
Let Me Know
Is this column helpful? I'd really love to know what you think, so drop me a line to tell me what worked, what you could do without, or what else you'd like to see. Also, feel free to pass along recipes you think would be great to feature, as well as any helpful "Single Serving" tips you might have (I'll give you a shout-out if I use them!).
What's this?