xt7brv0cwt9x https://exploreuk.uky.edu/dips/xt7brv0cwt9x/data/mets.xml   Kentucky Agricultural Experiment Station.  journals kaes_circulars_004_625 English Lexington : The Service, 1913-1958. Contact the Special Collections Research Center for information regarding rights and use of this collection. Kentucky Agricultural Experiment Station Circular (Kentucky Agricultural Experiment Station) n. 625 text Circular (Kentucky Agricultural Experiment Station) n. 625  2014 true xt7brv0cwt9x section xt7brv0cwt9x I I Circular 625
     
JJ OYOYOYIYOYOYOYOVI O , IA _ `_
`W-"‘ ] V *•*O4sOAUA| QA _n  
. ‘I_   I   V V , `   .
r·v,,. °`~,§“`¤;a¤._ , , , M I "
gi       "jv     I! L ` jx " ’ _ 
‘, I  4 ‘   A{ ' { 3 .0:
·· `I ` %¢ .3
I v_ I  .:, \, Jn,   - .  Q ,;,£;£; ’
      _   I · I — I I UNIVERSITY OF KENTUCKV4 COLLEGE OF AGRICULTURE
~ IOOPERATIVE EXTENSION SERVICE agriculture . homo economics . 4-I-I . dovolcpmant ’
. j   `
I

 '
x\j
// \·
CONTENTS V , · . . V
r ¤ *
il   nl l l l — §
3 Tools to Help You il ‘ ‘·I;_  
4 Plan Ahead \ 1   * _
5 Shop Wisely   l\ ‘
6 Store Food Properly `
7 Be a Smart Cook  
8 Menu Suggestions t
8 for breakfast
8 for lunch or supper I ‘
9 for dinner `/9 7 ll
9 for snacks     fw, I
10 Recipes `i··· / V,% Ill
10 meat in your meals _ V I ’
13 poultry in your meals   V  I _
14 fish in your meals e' V ,·’1 44 V I  _
15 egg and cheese dishes • g l , ,
16 vegetables V T   Li r ‘V
17 a bowl of hot soup 'V__! ·
18 desserts A
19 More Tips " In · .
This publication is adapted from H.E. Circular 243, "C0oking {
for One or Two in Leisure Years," Clemson University, Clem-
son, S.C. Additions and revisions are by Mrs. Sue Burrier, UK
Extension specialist in food and nutrition.

 Cookmg for One or Two s
Cooking for one or two can be just as challenging (and a lot
» less work!) as preparing meals for a family. So if you’re living
alone or with your spouse after your children are grown and
gone, this booklet is for you.
Make yourself a promise to put more thought and creativity ‘
into your meals. It will pay off in better health, a prettier table,
and added mealtime enjoyment, morning, noon and night. If _ '
` you’d like a handy 1-2-3-4-5 guide to more nutritious and
delicious meals, here it is:
1. Select good tools for thejob.
2. Plan your meals ahead, being sure to include each day the
right foods for good health.
. 3. Shop wisely for the best buys, the best size, and the very
best use of your time.
4. Use good food-storage techniques.
5. Be a smart cook.
` Tools to Help You
_ Good kitchen tools and equipment will
A { ’ make meal preparation and clean-up chores
more pleasant.
A good can opener is essential. You’ll
A ’ especially appreciate an electric one if
arthritis or another problem makes using a
standard can opener difficult.
A dutch oven is great for pot roasts,
· one-dish meals, making applesauce. ~
Choose carefully the size pans you need.
A saucepan should be balanced, have a flat
bottom and straight sides. Iron cookware
has many advantages, but if your wrists are
weakened, you might want to consider
giving it up in favor of a lighter-weight
— variety.
3

 Individual casseroles and small foilware y
pans are handy. A
A colander is good for washing vege-
tables and fruits, as well as for draining
spaghetti.
Kitchen tongs are the perfect tool for
turning meats and for holding and dipping
many foods.
A rubber spatula is great for stirring, and s
for coaxing that last bit of food out of —
mixing bowl, pan, or jar. These spatulas
come in several helpful sizes.
A 4- to 8-cup measuring-and-mixing
bowl can save time and extra dishwashing.
other helpers that come in handy A .
thick potholders   _? i
rubber gripper to help open tight screw tops   {
small, sec-through glass or plastic _.,,,;!;-·p,:;¤ V . i `
storage containers for leftovers   ;
plastic bags in all sizes   i A
clear plastic wrap   if   A '
sharp knives     I
slotted metal mixing spoon      
wooden mixing spoon l `
Plan Ahead O
Count on simple meals with a few foods
that go well together. Plan them on paper
for 2 or 3 days, or for awhole week. Each
day, be sure to include:
Protein -- 2 servings. One serving should
be meat, fish, eggs or cheese. The other .
may be peanut butter, beans or peas.
4

 Milk -- at least 2 cups. You never
outgrow your need for milk. The calcium it
contains is especially important for healthy Q
bones. If you don’t like to drink milk, eat `
ice cream, and cook milk dishes like N
custards and puddings. Hot cocoa is a good
breakfast drink. { _
Fruits and vegetables. Eat citrus fruit or - Y
a tomato, plus another fruit. Eat a leafy ,
— green or yellow vegetable, plus another ‘
vegetable.
Bread or cereal at each meal.
Plan on at least three meals a day, and  
don’t let that tea-and—toast or cookie break Q
` take the place of a regular meal. Be sure  
not to skip breakfast. If you do, it’s mighty ,
hard to catch up with all those nourishing I
foods you need by the end of the day.
Besides, you’ll feel better all day with a
good breakfast under your belt.
Eat for health as well as for pleasure. If
financial considerations make you keep a
. ‘ . tight food budget, reconsider some of those
· economical old-time favorites like corn
meal mush, oatmeal and other hot cereals.
` Plan for variety in flavor, temperature
and texture. Plan only one "difficult" dish
in each meal. Consider calorie needs.
O ,
Shop Wisely
Keep a memo pad handy in the kitchen.
When you use the last of a food, or when
it’s in low supply, jot it down.
· Study food advertisements in the news-
paper and list the best buys.
5

 Buy foods in season. In-season plentifuls
are better for the budget than out—of-season
temptations.
Buy the size most economical for you.
Don’t be led astray by "bargains" in YQ
large-size packages. EJ
Go over the list when you’re ready to
shop, and group foods and other items in
the same order in which they are shelved at
the store. This saves time and avoids
backtracking at the store.
Buy just what you have space to store
and can use without waste. f `
Read labels.
Compare prices.
Compare fresh fruits and vegetables at
local produce stands with those at the food
store. Decide which place consistently —
offers the best buy in terms of price, I
quality and selection.
Qgg Store Food Properly _
A  " Food_ is alive. It is perishable. It is
— delicate. Treat it tenderly and store it
properly. There are two very good reasons i '
for proper food storage. One is a matter of '
convenience, and the other is to preserve
V ’ the quality and flavor of the food.
· ' Think about your food storage. Are the
_ foods you use most often within easy
reach?
Use all your storage areas—refrigerator,
Jl i pantry, cupboards, etc.—as a "checking
` ‘ · account," not as a "savings account." Take
\_ a tip from the markets, and store newly-
A , purchased food towards the back of
shelves.
Unpack groceries promptly and put
6

 them away.
Fresh vegetables should be washed, ?
drained and dry before refrigeration.  
Fresh fruits should be allowed to ripen S  
at room temperature, and then refrigerated. i
Berries, grapes and cherries should not be L-I
washed until ready to be eaten.
Store prepackaged meat in the refrigera-
tor, or re—wrap them loosely in waxed
paper first. Rewrap meats for freezer stor— i
age in the appropriate wrap to protect its _
- quality. _ _ ·
°I““""l Be a Smart Cook!
a smart cook -
Knows how to plan and prepare bal-
` anced meals.
  Realizes that many kinds and combina-
U { . tions of foods can lead to a well-
\   A balanced diet.
Knows the best way to store, cook and
. * serve foods to save their nutrients.
I U i Knows that no matter what your age,
i E 3 you never lose your need for a well-
1   m balanced diet.
‘ M fl
EMM
seasoning foods
Many smart cooks use herbs and spices _
in their cooking and some like their own
fresh-from-the-garden herbs. lf you’ve
' @ never tried your talents with herbs and
spices, chances are you’ll find it a reward-
  ing venture. Use these seasonings cautious-
ly, mostly with the idea of bringing out the
7

 natural flavors of food, instead of hiding MF , •__!g_! ¤•
them. And if you or your spouse are on a MMM f ,
salt-free diet, you’ll find that herbs can put
additional flavor into some foods that   I
might otherwise be rather tasteless.   S _
Menu SI.1gg€SC1OI1S `
The following are some suggestions to get you started on a
list of your own. Think back to your growing-up years, to some ,
of the favorite meals your mother served, some of the special
treats you looked forward to when you visited your grand-
mother. jot them down, and pick up some more ideas from
newspapers and magazines. i
f0r /2rz2z1Ky'z1.fS¤1¢ beets. Bring mixture to a boil
1 tsp °°mStm°h Or over low heat, stirring con-
2% tsp Hour
stantly. Add beets and heat 1
minute. Serve hot. Makes 2 {
servings.
16

 i honey glazed carrots baked acorn squash
3 or 4 carrots 1 acorn squash
_ ` g 1/2 tsp salt 2 tbsp honey
2 tbsp butter or margarine dash of salt
2 tbsp honey 1/4 lb sausage
dash of nutmeg
Wash and cut squash in _
. Scrape carrots, cut into halves. Remove fiber and
Stlflks émd cook lll small seeds. Place honey (or sirup, if ·
&m0l1!1l of boiling salted you prefer) and salt in halves i
water. In a small pan, melt of squash. Set the squash on a
butter and honey together. pan Bake in 375° oven for 15
SPOOU 0V€1' dY&l¤€d €3fY0lS· minutes. Place sausage in the
V Continue heating until carrots cavity Of the Squash ha]V€S_
» HIC well glazed.   21 dash of Continug   for  
i ¤ulm*°ig· SCYVC hot- Makes 2 OY minutes or until tender. Makes
l 3 Servings- 2 servings. ’ `S t
0 [20w] 0/ /201 50up a
. Soup and crackers is almost a meal in itself. There are lots of
_ canned soups from which to choose, But once in a while your
own home-made soup will give you a boost. Save leftover
vegetables, broth and bits of meat and have them ready in your y
` freezer to add to your home-made soups. If you don’t have
l broth or bits oflmeat, chicken orlbeef boullion cubes may be S
used to flavor soup;.;A can of condeinsedsoupi is too much for
one serving. Use one  freeze the other half (condensed)
for another day. i l.ili?"(¤»;;l /_.W_ 4.  y   i
mm ¤* vsgmbls S¤¤¤ Melt at in saucepan; blend
` in flour. Stir in milk slowly.
¤¤¤k=dv·=g¢*¤bl¢S<¤*>9¤t%<=¤¤> Cook over low hoot, stirring
i   or margarine constantly until thickened.
1 cup milk (whole or Skim) St1r in vegetables and salt to
Sah to taste taste. Heat just to boiling.
17

 potato SOUP Barely cover potatoes,
onion, and celery with water
2medium-size potatoes, chopped fine and Cook until tcndcll Mash
1 MP chopped   with pdmd mddidi. Add milk .
1 tbsp chopped celery ~
2 cups milk and butter; salt and pepper to
2 tbsp butter taste. Serve with chopped
Salt Md P¢PP¢f parsley on top. Yield: 2 serv-
in s.  .
g ddddd  
/,- g. W-~ 
ff, ,.»r Maj f,fl,,....`·"
/, .,..   }.-_
        »>lt   tlli
Fresh or canned fruit   a
refreshing dish ol ice   ‘
pie miiiig, tee). eeueet  iiee;pegf;‘a;;idii;i¥i£ir1u¤ch tomorrow.
18

 More Tips on Cooking for One or Two
- ` The local market has many economical,
nutritious foods that can be easily prepared
for one or two.
Fish and chops may be bought in single
servings. `
Canned meats offer wonderful variety. _
Use half a can now, freeze the rest for I -
another meal. -t
Nonfat dry milk is economical and versa- V
tile. Have it on hand for cooking and
drinking. Either reconstituted milk dry or Tit?
canned evaporated milk can be used in any · i
. . . DRY
_ recipe calling for milk. MLK gx
Potato flakes may be as economical as ph  
V whole potatoes, and they’re wonderfully   ~g;:j·"r
convenient. 1 i ff
Applesauce (homemade or canned) can if  QA A
. V be used many ways.    
Gelatin for salads and desserts come in    
many flavors. You can divide packages in ?-3 ‘
V half before using. fb
` Many mixes come in small sizes. Or you
can stir up your own handy master mix.
•
r §
 y r / l,
 Y s  
I-·    
; I`.-  
19

 l
l
A
0 I
Enjoy Your Meals! l '
Plan for other kinds of company when you
eat a1one—a book, a magazine, a radio or
television program, a favorite record.
Eat in another room sometimes. It might
be in the living room near a window with a
nice view, or on a screened-in porch.
Cook a little extra, and invite a friend to
share it with you—perhaps a child in the
neighborhood. `
Try to get out of the house a little while
each day. A short walk will perk up your `
appetite, and your attitude towards life.
\ Pay attention to how food looks, and the
  4 way you put it on the table. Food tastes _
'»x . .
16;/I \ better if it looks good. _
Cooking for one or two can be a chore or a
challenge. Make it one more way of enjoy- ‘
ing so many of those good things in life ,
worth your special creative touch.
Agricultural and Home Economics Extension Service of the University of Kentucky,
the United States Department of Agriculture cooperating. Charles E. Barnhart, Direc-
tor. Issued in furtherance of the Acts of May 8 and June 30, 1914.
GM-10-71
J
j