Cooking by one person may be hard work, from purchasing, preparing ingredients, cutting and washing, steaming, and tidying up, but cooking alone is also a healing process. You don’t need to be disturbed by external affairs, and you can prepare a quick and simple meal for yourself to nourish yourself. So how can we quickly complete simple cooking for one person in a limited time, or how to purchase ingredients? If you want to know more simple and healthy recipes, follow along with this article.
How to cook alone
cooking alone | Description |
purchase frequency | The 3-day unit can keep the ingredients fresh, and you don’t need to buy them all. Remember to take inventory before going out, and reserve time for impromptu dinners. |
purchase method | There are many types but small servings, and the intake of different nutrients. The classification of food materials is distinguished by the freshness period, fresh and perishable seafood, meat, and leafy vegetables; ordinary mushrooms, beans, and cabbage that are durable; eggs, pumpkins, and potatoes that are not perishable after a long time |
change purchase | Choose a different brand of white rice to experiment with different rice textures, or add red quinoa oats to your rice for extra flavor. |
cooking order | A meal can be divided into 1 hot-fired dish, 2 easy-to-prepare boiled or cold dishes, shortening the cooking time Pickled food can be prepared one day in advance, spreading the processing time |
Seasoning Variations | Western, Chinese, Japanese, Thai, American, etc., the choice of cuisines from various countries will not make the menu monotonous and boring |
Make good use of conditioning packs or semi-finished products | In addition to preparing the whole process by yourself, if you also want to eat complicated and difficult dishes at home, you may wish to refer to the cooking kits on the market or the semi-finished products sold in supermarkets. You only need to process them easily after returning home, and you can mix them with fresh ingredients. Cook up a rich, quick and delicious meal. |
Is the recipe nutritious enough for one person?
The human body mainly absorbs protein, starch, fat and fiber, according toNational Health ServiceThe recommended daily diet provides the following daily nutritional references:
1. Protein
The human body consumes the number of protein servings by dividing its body weight by 10 a day. For example, if the body weight is 60 kg, it needs to eat 6 servings of protein (60/10=6).
a serving of protein approx.
= 20 grams of soybeans
= 1 cup sugar-free soy milk
＝Traditional tofu 3 compartments
= Half box of soft tofu
= 60 grams edamame
= 1 egg (65g purchase weight)
When it comes to protein, people tend to intuitively think of meat dishes. However, such as tofu, edamame, eggs, etc., are also very good sources of protein intake. Among them, edamame is not only suitable for all kinds of dishes, 100 grams of edamame contains 13.8 grams of protein, and it has the title of "plant meat". It is also very suitable for mixing with grains and starches to reduce the proportion of starch intake and serve as a healthy dish!
Extended cuisine:Golden Quinoa Edamame (Vegan)
2. Starch
If the amount of starch in each meal is calculated as a bowl, the amount of meal for women is about 0.5 to 8 points (0.5 to 1 fist). Men can reach about 8 minutes to 1 bowl of rice (1.5 fists)
3. Fat and Nutrients
Choosing a good oil can enhance the aroma of food and increase nutrition, such as olive oil, sunflower oil, and vegetable oil with high unsaturated fatty acid content
4. Vegetable fiber
25-35 grams of fiber per day, eat at least 1.5 bowls of cooked vegetables. If you are worried about not getting enough vegetables, you can also buy frozen vegetables,vegetable side dish, or choose vegetables such as cauliflower that are easy to store, cook a large amount at one time and eat them in separate meals.
In addition, recently there is also a popular healthy ingredient "Cauliflower Rice", which replaces rice with white cauliflower, which not only tastes lighter, but also can supplement a large amount of vegetable intake.
Extended cuisine:Veggie Cauliflower Rice with Corn Kernels
Simple and Healthy Recipe: Thai Spicy and Sour Mushroom Soup
Ingredients for Thai Hot and Sour Mushroom Soup:
- Vegetarian: plant-based meat slices
- Mushrooms, baby corn, carrots, shimeji or other mushrooms
- Lemongrass, lemon leaves, galangal, lemon, salt, chilli
- sugar, coconut milk
- Vegetarian Soup
Steps for making Thai Hot and Sour Mushroom Soup:
- Blend lemongrass, galangal, lemon, chili, and salt into a thick soup base with a blender. If you don't have a conditioner, you can add it directly to the broth, but the aroma will be less obvious.
- Prepare a wok, stir-fry the thick soup until fragrant, then add the broth to fully cook the umami of the ingredients, and roll the aroma into the broth.
- After filtering out impurities from the broth, add the above-mentioned vegetables in an appropriate amount, and finally season with salt, sugar, coconut milk, and lemon juice.
Even a simple dish for one person can be exquisite. The key is to use tools such as a conditioning machine and the cooking process to fully release the aroma of spices. Although the steps are not complicated, this recipe takes a relatively long time. For those who want to quickly enjoy Thai hot and sour soup at home, you can also directly buy related cooking packs and add your favorite ingredients.
However, it should be noted that such dishes with more ingredients and richer flavors tend to have too many seasonings, which will hurt the body if the stomach is full. Therefore, it is recommended to choose a brand that focuses on the original flavor of the ingredients and does not require excessive additions. If you want to experience Thai cuisine with Nanyang style, please refer to Lanyang Vegetable Food ShopThai Hot and Sour Mushroom Soup, not only the taste is delicious and the heating is fast, Lanyang Foods also adheres to the corporate appeal of not excessive additions, so that customers can enjoy delicious food without burden. The point is that this dish does not add meat or spices, so vegetarian friends can also enjoy it!
Lanyang food cooking for one person
People are always busy for a day or two or want to take a break, and don’t want to open a kitchen or eat takeaway. At this time, the conditioning pack is very convenient, and it can also increase the dishes on the dinner table.Since its founding in 1984The production process complies with Food Good Manufacturing Practices (FGMP) and Standard Sanitation Operating Procedures (SSOP). At the same time, FSSC 22000 and ISO 22000 food safety management systems are introduced. Through layers of prudent checks, consumers can enjoy delicious food while eating safety, sanitation and peace of mind.
Buy here:Land Young Vegetarian Shopping
