By Chef Rosemary Rutland

Cooking a meal for yourself each night can be a tedious and daunting task. A few simple ideas can help you make balanced, healthy meals less often, yet still enjoy a good dinner every evening. How, you ask? Let me explain!

First, make a weekly menu plan. Planning makes cooking and shopping easier and saves money. Look at the weekly sale flyer for your grocery store, and incorporate some of those items into your menu for cost savings. Make a list of the foods you enjoy eating often and those that are lower-fat, healthy ingredients, such as tomatoes or lean protein. Use these items in your menus where possible.

Consider in-season foods that will taste great and provide good nutrition. Also think about items that are already cooked but not “processed” with extra preservatives and chemicals (e.g., smoked salmon), which can save time in preparation of your meal. When making your menu, plan to make double the amount of meals you use for one evening so you can enjoy the fruits of your labor both now and later.

Next, invest in reusable (or disposable) containers that can go from freezer, to oven or microwave, to dishwasher. Buy the right size for you, whether you dine alone or with another friend or family member. Freeze the extra meals you make if you don’t consume them within five days after they are prepared. You can buy plastic containers such as GladWare and then place the food into an oven-safe dish for heating.

Finally, freezing and thawing meals is easy with a few how-to notes:

1. Undercook proteins slightly so they will have the proper doneness upon heating before eating.
2. Place single (or double) entrée servings into your freezer-safe container. Chill food, then freeze as quickly as possible after preparation. Never put hot food directly into the refrigerator or freezer. Some ways to cool food quickly include placing the container in a shallow ice bath or on a freezer “mat.”
3. Sauces protect protein while frozen. Gravy, fruit sauces, and wine and herb sauces all provide protection from freezer burn (dry patches on the food surface) caused by air circulation.  
4. Place a good-quality plastic wrap directly in contact with your entrée if it doesn’t come to the top of your container. This will minimize air circulation around the food. Put the lid on tightly. Always label and date your food items for storage in both the refrigerator and the freezer.
5. To ensure proper air circulation, avoid overcrowding your freezer.
6. ALWAYS label and date your food items in the freezer. This is a good idea for the refrigerator too!
7. How long do products last in the freezer? It’s always best to enjoy your prepared meals within three to four months. Generally, fish will last weeks to months; poultry, a few months; pork, six months; lamb and veal, nine months; and beef, one year.

With a little practice, you will be able to spend more time enjoying your friends and activities! Happy cooking!