Food & drink

Nutrition and Cooking for One: Easy Ways to Cook for Yourself

24 Feb 2022 | Written by By Tracy George

I have 3 children who are each 5 years apart from each other. That means my nest became gradually empty over a 15-year period. You would think that I would have caught on and started cutting down on groceries and cooking smaller portions. But, for the longest time, it just didn’t sink in. I kept doing what I had always done. Finally, after the last child had left, I came home one day with a lot of groceries. As I unpacked them, it hit me. What or who was I buying all this food for? I had to laugh about how habitual I had been.


Then came the challenge, how to cook just for myself? I didn’t have a clue and kept making casseroles that I would be stuck eating for a week. But after several years of trying out different methods, I’ve finally mastered cooking for one. In this article, I’ll give you some nutritional tips and two recipes for fresh and tasty mid-morning brunches. If you’re frustrated with eating microwave dinners and want to eat healthy meals that are easy to prepare, read on.

Staples for a Healthy Brain 

As we age, our brain function can begin to decline. Keeping these staples on hand can help protect and enhance what our brain is capable of. Some of them you can add to meals or smoothies and some you can drink, like tea and coffee:


Fresh Midday Brunch Recipes for One

Sometimes you may not feel like having a hearty breakfast in the morning. Either of these recipes makes a delicious brunch and they’re so easy to make. The avocado is a brain booster, and the fresh taste of the vegetables can’t be beaten for satisfying a midday appetite. 

Cooking for one can be easy, flavourful, and delicious, without a lot of leftovers. If you have company, just double the recipe.


Avocado Toast

1 slice of whole-grain bread (or bread of your choice)

½ an avocado

½ tsp. of mayonnaise or extra virgin olive oil

Slight squeeze of lemon

Salt and pepper to taste

Toast the bread to a nice golden brown. Half and seed the avocado.


Scoop the fruit from the half of one avocado and place in a small bowl. Mash the avocado with a fork, add mayonnaise, lemon and salt and pepper. Spread the avocado onto the toast. You can top it with fresh veggies, shredded cheese, toasted almonds, or whatever you like.



2 ½ Roma tomatoes, peeled, seeded, and quartered

¼ red bell pepper cut in ½ inch pieces

¼ cucumber peeled and cut into ½ inch pieces

1 green onion, cut into ½ inch pieces

1 tablespoon chopped fresh parsley

2 teaspoons of extra-virgin olive oil

½ teaspoon crushed garlic (1clove)

Salt and pepper to taste

Dash of cayenne pepper or ¼ seeded jalapeno pepper

½ sliced avocado for garnish

Small dollop of sour cream to garnish 



In a food processer with an S blade, place the tomatoes, bell pepper, cucumber, green onion, parsley, olive oil, garlic salt and pepper and cayenne or jalapenos. Process until

blended but still chunky. Stop and scrape down the sides and pulse a few more times. Refrigerate before serving.

Garnish with avocado and sour cream or topping of your choice.

Have you got any tips for cooking for one? Share them with fellow members of The Joy Club in the comments.

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