Recipes for One
Whether you live alone, with another, or with a brood of others, there’s plenty of opportunities to simply cook for ourselves. These recipes come from RVNAhealth’s registered dietitian and nutrition educator, Monica Marcello, MS, RD. They are written for one, but can certainly be adapted as needed.
Dark Chocolate Raspberry Oatmeal
Vegan, Gluten-Free, Dairy-Free Options Available
Enjoy as a breakfast, snack, or late night treat, there is no wrong way!
This recipe is heart healthy, gut sensitive and diabetic friendly. It is perfect for seniors who don’t have as much energy as they used to, are short on time or just don’t know how to cook for one person! This meal is easy to chew and swallow, so those on texture-modified diets are free to enjoy without concern! See variations below and learn how to make this recipe fit your specific needs!
Servings: 1
Cook Time: 5 minute
Instructions
1. Combine oats and milk. Microwave for 1.5-2 minutes.
2. When hot, add berries, cocoa powder, dark chocolate and peanut butter then mix well.
3. Enjoy!
Variations. If you…
Need to Gain Weight: Add 2tbsp. peanut butter, use whole Fairlife* milk and add a scoop of protein powder when mixing hot ingredients in!
Need to Lose Weight: Omit peanut butter, increase amount of fruit mixed in and use 1% milk!
*Fairlife is a recommended milk brand as it is low in lactose and has 5g more protein than other leading brands!
How are these ingredients keeping me nourished?
- Oats: fiber, protein and keeps blood sugars in check
- Milk: high quality protein, calcium and vitamin D
- Cocoa powder: anti-inflammatory
- Berries: fiber, anti-inflammatory
- Peanut Butter: protein and heart healthy
- Dark Chocolate: anti-inflammatory
Avocado Tuna Salad
Pescatarian, Gluten-Free, Dairy-Free Options Available
Enjoy as a snack, for lunch or dinner!
This recipe is heart healthy, renal and diabetic friendly. It is perfect for seniors who don’t have as much energy as they used to, are short on time or just don’t know how to cook for one person! This meal is easy to chew and swallow and can be made for those on textured modified diets! See variations below and learn how to make this recipe fit your specific needs!
Instructions
- Halve, de-stone and peel avocado. Add into mixing bowl.
- Add tuna into mixing bowl.
- Finely dice pepper, parsley, and onion and add into mixing bowl.
- In a separate bowl, add Dijon mustard, juice of whole lemon and olive oil and mix.
- Pour ingredients over salad and mix well. Pair with whole grain bread, macaroni, corn chips or wheat crackers!
Optional: pinch of freshly ground salt
Optional: toasted pine nuts, pecan or walnut pieces, sliced/slivered almonds
Variations. If you…
Need to Gain Weight: Use a whole avocado, add 2 packages of tuna or add in a hard boiled egg! For a little extra calorie boost, double the olive oil! Pair with whole grain pasta for a tuna pasta salad!
Need to Lose Weight: Half the olive oil, double the veggies and enjoy over a bed of lettuce, kale or arugula!
How are these ingredients keeping me nourished?
- Avocado: healthy fat, potassium, fiber
- Tuna: high quality protein, omega-3, vitamin D
- Onion, Peppers and Parsley: prebiotics and antioxidants
- Olive Oil: heart healthy, healthy fats
Microwave Mac & Cheese
Vegan, Gluten-Free, Dairy-Free Options Available
Enjoy as a snack, for lunch or dinner!
This recipe is renal and diabetic friendly. It is perfect for seniors who don’t have as much energy as they used to, are short on time or just don’t know how to cook for one person! This meal is easy to chew and swallow and can be made for those on textured modified diets! See variations below and learn how to make this recipe fit your specific needs!
Servings: 1
Cook Time: 5 minutes
Instructions
- Add broccoli, pasta, water and salt to microwave-safe bowl.
- Microwave for 3 minutes.
- Remove bowl, then stir in the milk and cheese and place back in microwave for 45 seconds.
- Stir everything together and wait 1 minute before doing a taste test. If the pasta is not cooked, place bowl back in microwave for 15 seconds.
- Top with chives or other greens and enjoy!
Variations. If you…
Need to Gain Weight: use whole Fairlife* milk, double pasta portions, add butter and whole fat cheese
Need to Lose Weight: use 1% milk, whole grain pasta and low-fat cheese. Double broccoli portion for extra fiber!
*Fairlife is a recommended milk brand as it is low in lactose and has 5g more protein than other leading brands
How are these ingredients keeping me nourished?
- Broccoli: fiber, filling and vitamins
- Pasta: energy, fiber
- Milk: high quality protein, calcium and vitamin D
- Shredded Cheese: healthy fats