Time to put your apron on?

Here at Regenerated Me, we’re firm advocates of eating well for a richer, fuller and healthier life – especially as we get older. But if you’ve been on your own for while due to a separation or bereavement, and your partner did pretty much all the cooking, where does that leave you? Grabbing a batch of ready-meals from the supermarket to see you through the week? Or perhaps reaching for the ‘phone to order yet another take-away?

What’s the problem?

Whilst there’s nothing wrong with the occasional ready-meal or take-away (surely one of life’s pleasures is tucking in to a rich, creamy ready-made chicken tikka masala, or a crispy cod and chips from the local chippy!) many of these meals are very high in calories, saturated fats, salt and sugar – not good news for our weight or maintaining healthy cholesterol levels, organ health and blood pressure.

Often, they can be a very poor source of dietary fibre, which is really important for gut health, digestion, feeling properly sated after eating, and keeping our bowels working smoothly and “regularly”. What’s more, they can also be low in essential nutrients and vitamins that are key to maintaining good health, supporting our immune system and helping to ward off chronic diseases.

So where do I start?

If the cupboard is bare, a very good place to start is with some really good store cupboard basics. With these, you will never be far away from something delicious, nutritious and quick and easy-to-prepare. And something that’s a darn sight cheaper than a take-away! So include in this list:

• Tinned plum tomatoes
• Tinned (or dried) beans and pulses such as chickpeas, lentils. kidney beans, butter beans, cannellini beans.
• Tinned or jarred “oily” fish such as salmon, tuna, mackerel, anchovies and good old pilchards.
• Dried rice – brown/white
• Dried pasta
• Dried noodles
• Couscous
• Cracked wheat
• Flour – plain/wholemeal/ self raising
• Vegetable oil/ olive oil
• Mustard
• Honey
• Soy sauce
• Vinegars – white/red wine/ balsamic
• Sea salt
• Black peppercorns
• Dried herbs such as Oregano. Thyme, Bay leaf
• Garlic bulbs
• Chilli flakes or chilli powder
• Smoked paprika
• Cinnamon
• Coriander
• Cumin
• Stock Cubes
• Porridge Oats
• Nuts and seeds
• Mature Cheddar
• Parmesan Cheese

Frozen

And if you have a deep freeze, stock up on frozen vegetables such as peas, spinach, broccoli, peppers and cauliflower. While they contain as good – or even higher – levels of nutrients as buying fresh, because they’re frozen, there’s no waste, especially important when you’re cooking for one.

Kitted out

If you don’t already have them already (sitting in the cupboard doing very little!) invest in some basic cooking equipment such as a frying pan, a pot, and a good knife. If you’re really low on utensils, a good and easy way to start is to buy a utensil starter-pack; the type often used by students when they leave home for the first time.

Planning

A little planning can go a long way to make your life easier – and your food more enjoyable. So decide on a few meals that you want to make, and create a grocery list for the ingredients – baring in mind what you may already have in stock with your store cupboard ingredients.

Simply does it

Start with simple recipes that are easy to make and require few ingredients. There are stacks of such recipes out there on line and in cookbooks. Or ask a friend or family member for their recommendations.

Experiment with spices

Spices are a great and easy way to add depth and flavour to your meals – and many come with some important health benefits – without adding extra calories to the dish.

Cook in batches

Once you’ve mastered some basic recipes – such as a bolognese sauce for pasta – cook at least double the amount you need for a singe meal so you can portion up the rest, place in freezer bags and store in the freezer for later use. Just don’t forget to date and label the bags!

Enrol on a cookery class

If you find yourself developing the cookery bug, you may want to take things to the next level by joining a cookery class. Just try searching online for classes near you: As well as learning new skills, it could be a great way to meet new people as well.

Cooking and preparing food – for friends, loved ones, or just for yourself – can be fun and richly rewarding. And if you make mistakes along the way, don’t be discouraged and keep practising!