I'm not ashamed to admit that there have been many nights where I end up making several side dishes for dinner rather than a full-on meal. Sometimes what is normally a side dish is all I want or I'm too indecisive to really choose just one so I choose them all instead. It could also be that some side dishes are just really comforting. Starch and carb-laden foods tend to be that way. Here are a couple of those comforting side dishes that are quick and painless.

Roasted Red Potatoes with Paprika & Parsley

• 3-4 medium red potatoes, cut into 3/4 inch cubes*
• 1 tablespoon olive oil
• 1 tablespoon butter
• 1 teaspoon (approx.) paprika
• 1-2 teaspoons fresh parsley, chopped fine
• salt & pepper

Preheat your oven to 375 while cutting the potatoes and parsley. You can either make a dish using a double layer of aluminum foil or use an 8x8 baking dish. Place the potatoes in the dish and coat evenly with the oil, salt and pepper. Roast in the oven for 30-45 minutes**, turning occasionally to prevent burning (they will brown nicely, however.)

Once the potatoes are cooked through & fork-tender, add the butter, paprika and parsley, and toss to coat.

Roasted Red Potatoes with Garlic & Rosemary

• 3-4 medium red potatoes, cut into 3/4 inch cubes*
• 1 tablespoon olive oil
• 3-4 garlic cloves, peeled & crushed
• 1-2 teaspoons fresh rosemary, chopped fine
• dash of onion powder
• salt & pepper

Preheat your oven to 375 while cutting the potatoes, chopping the rosemary, and peeling the garlic. In either a double layer aluminum foil dish or an 8x8 baking dish, toss the potatoes, garlic, rosemary, oil, onion powder, salt & pepper together. Roast in the oven for 30-45 minutes**, turning occasionally to prevent burning.

When the potatoes are cooked through and the garlic is soft & sweet, you're ready to serve!

@GeekBoston

*Feel free to peel the potatoes if you don't like the skins. I personally leave them on.

**Cooking time can vary depending on the size of the cubes. Equally sized pieces will ensure even cooking!

One of my favorite things to cook is soup. Traditionally, soups are made in bulk in a slow cooker or large pot. I will admit that I do not have many recipes for single servings of soup except for this one. I hope to remedy that as I progress with keeping new, fresh recipes on the site.

Wanting to spend less than 30 minutes making dinner on a Friday night? This is a great pizza recipe that is easy to make and a bit out of the box.  By purchasing a pre-baked pizza crust like Boboli you can save a significant amount of time.

There is nothing like homemade baked macaroni and cheese. It is the ultimate comfort food! While this recipe isn't particularly healthy, it is just for one person. By making a single serving of the dish, you avoid over eating. The key to eating healthy and not having to eat twigs for dinner is moderation.

Here is my recipe for one. (Please note - you will need a small oven safe dish or bowl bake in for this dish. I recommend something like this from Target - Oval Mini Casserole Dish )


Ingredients

• 1 cup medium shells - prepared as instructed on package (I use whole grain to make it healthier but either will suffice)
• 1/2 tablespoon margarine or butter
• 1/4 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon olive oil
• 1 tablespoon garlic powder 
• 1/4 cup shredded cheddar cheese (I use sharp but you might want to start with mild)
• 1/4 cup shredded Mozzarella cheese
• 1/4 cup low fat or fat free sour cream
• 1/2 cup Panko bread crumbs - for topping
• Pam cooking spray
  

Instructions


Preheat your oven to 400 degrees F. Boil shells as instructions tell you to on the package. Drain shells and put into a decent sized mixing bowl. Drizzle olive oil over pasta and toss with hands to coat shells.

Immediately add the margarine (or butter), salt, 1/4 teaspoon of black pepper (save other 1/4 for topping mixture), 1/2 tablespoon garlic powder (save other 1/2 for topping mixture), sour cream and shredded cheeses (hold small portion to the side if you want to sprinkle some on top) to the pasta. Mix with the pasta using a wooden spoon until butter is soft and cheese is beginning to melt.

Spray your baking pan with Pam cooking spray. Spoon pasta mixture into the dish. (Add extra shredded cheese to the top of the pasta if you decided to hold some behind).

In a plastic ziploc bag, combine Panko bread crumbs and the remainder of the garlic powder and black pepper. Shake bag until ingredients are mixed and sprinkle on the top of the pasta (you may not need to use it all depending on how covered you like it - for me the crispier the better!) Give it a quick spray over the top with Pam cooking spray to help the bread crumbs brown (you could also brush it with melted butter).

Place dish in the oven for 30 minutes. Be careful as the food will be really hot when it comes out. Let stand for 15 mins before serving.

Macaroni and cheese is one of those dishes that also tastes good reheated! If you want to have a delicious left over lunch, double this recipe and make some extra to put in the fridge :)

Happy Eats!
@ashkalei

I'm not talking about making your dish hot, I'm talking about using spices in your dishes for flavor AND health benefits. The best part is that spices add tons of flavor without adding calories to your dishes.

Here are some of my staple spices that I use for their health benefits (basically the ones that I always have in my spice cabinet).

Black Pepper

Black pepper improves digestion by stimulating the taste buds and thereby alerting the stomach to increase hydrochloric secretion. Black pepper is also an antioxidant, and it has antibacterial effects. But wait - there's more! You will be very happy to know that the outermost layer of the peppercorn actually helps stimulate the breakdown of fat cells!

Black pepper also helps prevent the formation of intestinal gas, promotes urination, and promotes sweating. It is full of manganese, and it also has a good amount of iron and dietary fiber, as well.

Cinnamon

Cinnamon also has a very healthy dose of manganese, but the health benefits of cinnamon are different than those of black pepper. Cinnamon can help eliminate and prevent the clumping of blood platelets. The scent of cinnamon can boost brain function - in other words, smelling cinnamon can improve your virtual recognition memory, working memory, and more!

Cinnamon can also help stop the growth of bacteria. Some even say that cinnamon can be used as spicy alternative to traditional food preservatives. For people with type 2 diabetes, cinnamon is wonderful - it can help them respond to insulin and thereby normalize their blood sugar levels.

Cayenne

The list of benefits from cayenne pepper seems to go on and on: it fights inflammation, prevents stomach ulcers, boosts immunity, offers pain relief, has cardiovascular benefits, and helps clear congestion. It seems that no matter your ailment, a dose of cayenne will help you out! Cayenne is also full of vitamin A.


Garlic

Garlic  is a natural antiseptic with typical strong smell due to the presence of allicin that is responsible for its healing properties. Garlic is rich in protein, vitamins A, B and C, and minerals like iron, calcium and selenium.

Garlic is an anti-viral and anti-bacterial agent due to its high sulphur content. Besides its use as garlic mashed potato, garlic bread, garlic sauce, roasted garlic, etc., it has health benefits to lower cholesterol, beauty & skin care, high blood pressure, the common cold, cancer and other diseases. It is used in many recipes to improve taste and flavor, for example, garlic chutney. Raw garlic is good for high blood pressure and to lower the blood cholesterol level, and reducing cramps, lowering blood sugar and muscular spasm.

Paprika

Researchers are finding amazing healing and health properties of Paprika. From high volume of Vitamin C, to aiding digestion, Paprika might be as well suited in your medicine cabinet as your kitchen spice rack. They have found that the capsicum peppers used for paprika contain six to nine times as much vitamin C as tomatoes by weight.

It's also been learned that Paprika is an antibacterial agent and stimulant and can be used to help normalize blood pressure, improve circulation, and increase the production of saliva and stomach acids to aid digestion.

Cumin

Cumin seeds contain a good amount of iron. Cumin also helps in digestion and in treatment of the common cold, when added to hot milk.

Coriander

Coriander Seed is an important source of dietary fiber, iron, magnesium, and manganese. In holistic and traditional medicine, it is used as a carminative and as a digestive aid. Coriander seeds reduce fever, and promote a feeling of coolness.

Coriander Leaves act as stimulants and tonics. They strengthen the stomach and promote digestion by improving the discharge of urine. Coriander leaves, also known as cilantro, contain protein and fiber, and are rich in vitamin C and several minerals.

Ginger

Ginger improves digestion, prevents and manages stomach ulcers, protects against symptoms of colds and flu, and stimulates blood circulation. It has also been shown to be a very potent inhibitor of inflammatory compounds that contribute to arthritis and rheumatic conditions. Ginger also reduces blood cholesterol by improving liver function.

Have other spices you like to use that have health benefits? Please share them below!

Happy Eats!
@ashkalei

Omelets are easy to make, low-calorie and can provide you with a sufficient amount of protein. I am not personally a fan of traditional veggies in an omelet (peppers, mushrooms and white onions), so instead I prefer to make seasonal ones based on what is in season. This is the recipe for my favorite low-cal summer omelet.

Ingredients

• 2 green onion stalks, chopped
• 1 Tablespoon butter or stick margarine
• 1/2 small green zucchini, chopped (place remainder with squash in tupperware and store in fridge)
• 1/2 small yellow squash, chopped
• 3/4 cup chopped tomato
• 1/4 teaspoon dried oregano
• 1/8 teaspoon pepper
• 4 egg whites
• 1/4 cup water
• 1/4 teaspoon cream of tartar
• 1/4 teaspoon salt
• 1/4 cup egg substitute
• 1/2 cup shredded reduced-fat Cheddar cheese, divided

Instructions

In a large nonstick skillet, saute onion and green pepper in butter until tender. Add the zucchini, squash, tomato, oregano, and pepper. Cook and stir for 5 to 8 minutes or until vegetables are tender and liquid is nearly evaporated. Set aside and keep warm.

In a mixing bowl, beat egg whites, water, cream of tartar, and salt until stiff peaks form. Place egg substitute in another bowl; fold in egg white mixture.

Pour into a 10-inch ovenproof skillet coated with nonstick cooking spray. Cook over medium heat for 5 minutes or until bottom is lightly browned. Bake at 350 degrees F for 9 to 10 minutes or until a knife inserted near the center comes out clean. Spoon vegetable mixture over one side; sprinkle with half of the Cheddar cheese. To fold, score middle of omelet with a sharp knife; fold omelet over filling. Transfer to a warm platter. Sprinkle with remaining cheese. Cut in half to serve.

Happy Eats!
@ashkalei

I know this isn’t technically a “recipe” but I LOVE this smoothie for breakfast or even a quick snack. I like to add protein powder to it, but it is just as good without it.

INGREDIENTS

• 3 Tbsp. water
• 1 bag green tea
• 2 tsp. honey
• 1 cup frozen blueberries
• 1 cup frozen strawberries or rasberries
• ½ banana
• 1 cup calcium-fortified light vanilla soy milk
• 2 Tbsp. protein powder (optional)

Most of my friends dread being single. Trying to do the bar scene, the pity parties you get from your partnered up friends, no one to bring to your cousins wedding next month, no one to drag with you to chick flicks, but the worst being having to cook just for yourself (and clean up the mess afterwards). I personally love being single, and it has definitely become much easier the more I learn to cook on my own. Granted, I usually have a swarm of friends around me at all times that I get to cook for as well, but more often than not I am usually flying solo in the kitchen.

I used to be a world class swimmer. I am not trying to toot my own horn here, I just thought that bit of information would be helpful for you readers so you can understand the direction my cooking will be coming from. I have had more nutritionists pump information into my brain than I can count on both my fingers and toes. Having such a wide variety of nutritionists teach me has actually been extremely beneficial because no two nutritionists have given me the exact same bits of information. The basic principles are the same, but the recommendations on what and when to eat are vastly different. On this blog, I will be using my athletic and nutrition background to try and create healthy yet very satisfying meals for all you single foodies out there. If at any time any of you readers want a more personalized eating schedule or any nutrition tips in general, feel free to e-mail me at rhirun@me.com.

Consume with a smile!

@RhiRun

This is a great, quick recipe that I like to make when I am in the mood for eggs at a meal other than breakfast. I am OBSESSED with eggs. They are en excellent source of protein and you can really do anything with them. This is also a pretty healthy meal as it only comes in at 300 calories.

Ahi Tuna is probably one of my favorite seafood dishes. This quick and easy recipe will definitely keep your belly happy and your tuna craving satisfied! You can have this dish on the table in less than 30 minutes.

Ingredients

1 ahi tuna steak, 6 ounces
2 teaspoons five-spice powder, available in the spice aisle
1 teaspoon grill seasoning or salt and coarse pepper
Cooking spray or vegetable oil, for brushing the grill pan
5 ounces, half a sack, mixed prewashed baby salad greens
1/4 European cucumber, thinly sliced
1/2 teaspoon Wasabi paste
1 tablespoon rice vinegar
1 tablespoon soy sauce
3 tablespoons virgin olive oil
Salt and freshly ground black pepper

-------------------------------

Instructions

Coat your steak with a combination of five-spice powder and grill seasoning or salt and pepper. Heat a grill pan or griddle over high heat. Spray grill surface or wipe with a thin layer of oil. Add tuna steak to the hot cooking surface and sear tuna 2 minutes on each side. Remove tuna from heat.


Combine greens and sliced cucumber in a bowl. In a smaller bowl, whisk wasabi, vinegar and soy sauce. Whisk in oil to combine dressing. Drizzle dressing over your salad and toss to coat evenly. Slice tuna on an angle and arrange on the salad.

------------------------------

Optional Dipping Sauce

If you're like me, you may also want a sauce to dip your tuna in if the Wasabi dressing isn't doing it for you. I recommend Ponzu, which is a Japanese citrus dipping sauce you can buy at your grocer in the same section as soy sauce. You can also make it from scratch, but I find the ingredients are hard to come by in single person servings. I recommend heating it up slightly in a small cup or bowl before dipping.

Kikkoman Ponzu Sauce

Happy Eats!
@ashkalei


Recipe modified from Rachel Ray.

Just as important as having the food itself is knowing what to do with it. Recipes are the quickest way to learn how to make a meal, but what if you want to change it up? Would you know how? If your salmon dish calls for a lemon butter sauce, but you're in the mood for a cream sauce, would you know how to make the switch? Recipes, in my view, are recommendations. Good to follow, but not set in stone. Never feel like you have to follow a recipe exactly. Except for baking. Man, those recipes you can't mess with. Trust me on that...

I have made my fair share of dishes that were colossal failures. It happens. In the end, I learned from my mistakes. More importantly, I learned how to take what I learned from Recipe A and apply it to Recipe B. So now I know when I want to make a cream sauce, I can modify my alfredo sauce recipe and get to where I want to be.

Alfredo (or Cream) Sauce

2 tablespoons butter
2 tablespoons flour
1 cup light cream (can substitute 1/2 & 1/2 or whole milk)
1/2 cup shredded Italian cheeses (Mozzarella, Romano, etc.)
1/4 cup grated Parmesan cheese
2 cloves garlic, finely minced
a pinch of ground nutmeg
a splash of dry sherry or vermouth (can substitute a dry white wine as well)
salt and pepper to taste

Start by melting the butter in a medium saucepan over medium heat. Add the flour and whisk together for about 4 minutes (this is called a roux.) Pour in the cream and whisk together until there are no lumps of roux to be found. Add the garlic, nutmeg, vermouth (my personal preference), and a pinch of salt & pepper. Continue to whisk for 3-5 more minutes. At this point you have a perfectly good cream sauce!

To continue to an alfredo, mix all the cheeses together, then add them a third at a time to the sauce, whisking until completely melted & blended in before adding the next batch. Once all the cheese is blended in, taste for proper seasoning, add in additional salt & pepper if needed.

Serving suggestions for the cream sauce:
Salmon or snapper
Par-boiled potatoes with pearl onions
Fresh English peas or asparagus
Fresh biscuits (for the Southerners in the audience, brown ground sausage & add it in!)

For the alfredo sauce:
Fettuccine (you had to see that coming...)
Roast chicken
White pizza (use in place of tomato sauce)

Enjoy!
@GeekBoston

Parmesan cheese and capers make a tasty combination for chicken breasts. If you cannot use wine, substitute additional chicken broth for the sauce. You can have this on the table in less than 30 minutes.

Ingredients:

1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/8 teaspoon poultry seasoning
1/4 teaspoon lemon pepper
1 boneless, skinless chicken breast halve
1/4 cup grated Parmesan cheese
1 Tablespoon flour
1 Tablespoon olive oil
1/4 cup white wine
1/4 cup chicken broth (or 1/2 cup if you don't have white wine)
1 green onion (scallions), thin-sliced, tops included
1/2 Tablespoon capers, drained

---------------------------------------

Instructions

Combine garlic powder, onion powder, poultry seasoning, and lemon pepper. Sprinkle spice mix on both sides of chicken breast. Combine Parmesan cheese and flour then coat each side with the mixture (sometimes it helps to pat it firmly onto the chicken with your hands).

Heat a heavy skillet over medium-high heat. When hot, add olive oil and swirl to coat the pan. Brown chicken breast on both sides, turning only once. Remove to a plate and keep warm.

Add white wine to deglaze the pan, scraping up any browned bits (If you don't have white wine, just use 1/4 cup of chicken broth to deglaze and then add the additional for the next step). Cook for 1 minute, then add chicken broth, scallions and capers. Bring to a simmer and return chicken breast to the pan. Simmer until liquid is reduced by half. Serve chicken breast with pan gravy. 

---------------------------------------

I recommend serving this dish with a green vegetable like broccoli, broccolini, or asparagus. 

Happy Eats!
@ashkalei


Recipe modified from About.com:Home Cooking

Just because you're cooking for one doesn't mean you have to shop for one or eat like a college freshman. Sure, there will be times when you desire that picture-perfect steak or have an insatiable craving for boxed mac & cheeze (hey, it happens), but it's far better to buy quantity (and quality) rather than going to the market every day looking for dinner.


One of the things that buying a lot of something allows me to do is portion it out. I know that doesn't sound all that fascinating and I know it really isn't an earth-shattering revelation. Doesn't matter. I can buy a 3-pack of pork chops at the grocery store or I can buy a 9-pack of double-cut (meaning they're twice as thick) for just a couple dollars more at a wholesale club (Costco, in my case.) Double-thick chops are great for stuffing, but if I cut them in half I'll have 18 chops at a fraction of the cost if I bought them from the local store. This goes for just about any protein. Properly prepped, wrapped & frozen, and I'm good for months. The only exception to this is fish. I never buy fish unless I intend to cook it within the next 24 hours, and I only buy it fresh, never frozen.


Now that I've gotten the (on average) most expensive part of a meal taken care of, what else do I need on hand? What things should I keep in stock that can be used in a variety of meals? Typically I try to have at least two frozen veggies (peas and sweet corn), 3-4 Russet potatoes, shallots (instead of onions), eggs, at least two types of cheese (Cheddar & Parmesan), various dried pastas & rices, and bacon. Add in a few secondary essentials (milk, 1/2 & 1/2, fresh & dried herbs and spices, bread) and I've got a wide array of cuisines to choose from: risottos, frittatas, chicken carbonara, gratins, etc. It really just comes down to what you're willing to make and how inventive you want to be.


Another thing - If the cost of stocking up on things is daunting or storage space is lacking, go in on it with a friend. I used to go halfsies on whole beef tenderloins with my father so I could enjoy the product without going broke at the same time.


Now, I've mentioned steak a couple times. One of life's great pleasures is a perfectly prepared steak. One of life's great tragedies is a horribly prepared piece of shoe-leather that was once a great steak. I can't in good conscience make a post on a cooking blog without offering a recipe, so here it is:


Butter-basted Pan-seared Steak with Sauteed Mushrooms (aka, heart-attack goodness)

6-8 ounce strip steak or filet
1/2 cup sliced mushrooms (porcini or baby bella)
2 tablespoons butter
1 tablespoon canola oil
salt & pepper


Season both sides of the steak with salt & pepper then set it aside (covered) on the counter for 20-30 minutes. Heat the oil in a stainless steel skillet (no non-stick!) over medium-high to high heat. Be sure to swirl the oil to evenly coat the pan. When the oil 'ripples' and just begins to smoke, tilt the pan slightly so the oil pools & place the steak in the pan. (Pooling the oil away from where you place the steak will prevent a lot of spitting and splashing when it hits the pan.) Level the pan and don't touch the steak for at least 3 minutes.


Using tongs, flip the steak and place the butter on top. Once the butter is melted, tilt the pan slightly and use a spoon to continuously baste the steak for 3-4 minutes. After 7-8 minutes total cooking time (steak will be medium rare) set the steak aside (covered) for 7-10 minutes. Meanwhile, add the mushrooms to the pan. You shouldn't need to add any additional oil or butter, but feel free to add more if you think it needs it. Saute the mushrooms until they are browned, adding salt & pepper to taste.


Plate the mushrooms, add the steak on top or along side and enjoy!

@GeekBoston

Update: @ashkalei and I didn't discuss our opening posts, and it just so happened that we had similar thoughts despite opposite opinions. For the record, I completely agree that buying fresh and local is great, especially for produce. Certain things should only be bought fresh and in small batches so they don't spoil. When you do buy in bulk, make sure it's something that can be stored or frozen long-term. Peppers, tomatoes and the like don't hold up well to being frozen. Believe me, I've tried. =)

Being a single person cooking for one can often be a challenge. I know when I first started out on my own, I was wasting so much food because I just couldn't eat it all. Plus, who wants to eat the same left overs for days on end? Not me.

I've definitely come up with some cooking for one tips that I have developed over time that have prevented me from wasting lots of money and throwing away perfectly good food. Waste not, my friends! (@GeekBoston and I see a little differently on this topic, so choose whichever one works for you :) )

1) Buy items that can be re-stored, frozen or refrigerated.

2) Buy only what you need for that meal.

3) Don't fresh produce buy in bulk. You don't really need to buy 3 pounds of tomatoes just because they were a good deal at the store. Instead, try to find a local farmstand where you can get fresh produce in a smaller amount AND support your local farms.

4) When using a recipe, cut all ingredients down to 1/4 of the recommended amount. Obivously this may not be easy in all cases. Sometimes I find that I can omit items or replace them with something else if I can't buy a reasonable portion for one.

5) If you can't cut a recipe down to one person size, try to cook a meal that tastes good reheated. There is nothing worse than cooking a great meal one night, only to heat it up the next night and have it taste horrible. Dishes that don't involve red meat, fish or pork are best for this option.

6) Keep non-perishable items on hand. See @GeekBoston's post about "On-Hand" items.

7) Use tupperware or sealed containers to preserve unused items that can be refrigerated. I use this most with onions since I usually only use 1/4 or 1/2 of one for a meal. If you put it in a plastic bag or wrap it with plastic it will not stay nearly as fresh. I also use this for taco shells since you can only by a box of 12.

8) Use tupperware or sealed containers to preserve left overs. This will keep your food as fresh as it can be next to hot off the stove. Just remember that you shouldn't reheat your food in the tupperware as it can be harmful for your health.

9) Portion your meat before you freeze it. If you can't get a single person portion of meat at the grocery store, be sure to portion it out before you freeze it. Get a pack of 4 chicken breats, keep 1 out while its fresh and place the other chicken breasts into ziploc freezer bags individually. This prevents you from having to thaw out an entire package of meat and waste it.

On my personal blog I also have an article about what items are good to have in your pantry at all times (in addition to @GeekBoston's recommendations). You can read it here!


Happy Eats!
@ashkalei