Hello and welcome back to the Fresh Focus Podcast! My name is Beth and I’m a Registered Dietitian at the Marion VA and our facility MOVE! Coordinator here. I want to thank all our listeners. We, the Fresh Focus team, appreciate you. We also want to hear your feedback. So, please don’t forget to like, subscribe to this podcast, and leave us a review.
In the previous episode of this series you heard Kristine review the VA’s weight management program. This program involves 3 components of nutrition behavior change and physical activity and the Visn 15 MOVE facilitators will be providing information for you in this series. For more episodes about our MOVE program be sure to check out series 4 episode 19 through 24.
In one of the MOVE classes recently we were talking about meal planning and cooking and I had several veterans say well it’s just me I’m the only one at home now and it’s hard to cook just for myself. Have you heard someone say that before or maybe have said yourself, “It’s just too hard to cook for only myself. Maybe have said It was easier to cook for family or friends. Commonly, recipes you find online serve 4-8 people, or more! So, we understand how difficult it might be adjusting recipes to provide single servings. Your local Registered Dietitian can help you overcome this barrier!
So for example, have you ever come across a recipe and thought, “Oh that would be nice and looks good and then realize it makes 12 or more servings so you just scroll on by and don’t think about it again. Well, that is at least until you have scrolled through all the ads they put on online recipes these days. And Well I can’t do anything about the ads or cook alongside you. However, if you can hear my voice know that I’m on your side. I want to enable you to reach your goals.
If you haven’t yet, please go back and check out series 10 episode 59. Dr. Joel Hamilton, another Registered Dietitian, gives you simple steps to help build your confidence with cooking just one item.

You don’t have to have a fancy kitchen or the most expensive cookware. Start in our own kitchen. Go in there and take a look around right now… what do you see?
Is your counter cluttered with homework, mail you need to sort, etc. What kitchen equipment is available? Do you have an oven, microwave, a toaster oven, or a hot plate? Do you have cutting boards and a knives to cut with? I want to emphasize I am Registered Dietitian nutritionist, not a classically trained chef. And you don’t have to be you can take the steps to being comfortable making a wide array of recipes using a multitude of health-conscious cooking techniques. Yes, even the microwave. If one of those items in your kitchen includes a microwave, let’s start there!
Cooking breakfast for yourself can mean grabbing a microwavable mug out of your cabinet. One of recipes found in the VA Nutrition Food services cookbook that’s found online is a microwave breakfast strata or egg casserole. Use whatever nonstick cooking spray or heart healthy fat to grease the inside of the mug.
Do you have any vegetables that you need to use up before they go bad? This could be peppers, onions, broccoli, anything you may have. Add your vegetables to the bottom of the greased mug and microwave on high for about 1 minute. You may need to soak up some of the water that comes out. Next, add some torn bite sized pieces of an English muffin (or toast)and put that in the bottom of the mug and set that a side. In a separate small bowl, use a fork to whisk together 1 or 2 eggs, a tablespoon of milk or milk alternative and a pinch of black pepper (or more if you happen to like black pepper for flavor). Pour that mixture in the mug with the English muffin or toast and cooked vegetables. Let this sit for a minute or two while you are tidy up the kitchen. My mom always said you clean as you go, right.
Then, microwave the mug for about 2-3 minutes safe temperatures between 145-160degrees and after that it’s a preference for consistency and the texture you like then let that cool down a bit and enjoy!
While you are enjoying your morning breakfast strata, think about your week ahead. We can get a better grasp on menu planning, shopping, and cooking when we look at our schedules in advance. In our MOVE program here at the VA, you’ll find a couple modules in our MOVE workbook that can assist with meal planning.
In module 7, it goes through the 3 phases of meal planning. Phase 1 is mapping your week, check your schedule are there any evenings you won’t be home note that on the calendar. Phase 2 plan your meals, write down those breakfast items you have consistently its ok to eat the same type of thing, look at what you have at home that you need to use up then find balance with adding in some veggies with the protein source that was in your freezer.
Phase 3 make meal time a success, make sure you write down to thaw out any items needed or plan to use up any leftovers throughout the week. Work the meal plan and then learn from it don’t expect it to be perfect at first things change its ok we can update/adapt and keep moving forward to what works best for you.
Keeping a list of your “go to” meals enables you to see trends in cooking techniques and food items you commonly use. Find some items you have on hand and then find balance…. If you have meat item, add some veggies and grains. Or, if you found frozen broccoli in freezer, add some protein and a starch/grain to round out your meal, like the egg casserole in a mug.
I had a Veteran tell me his go to “fancy meal” and he wanted me to share it with you all. He browns minute steaks in a skillet, add ½ can cream of mushroom soup, and lets it cook on low. He then takes tiny potatoes (prepackaged with seasonings) that you can get at the grocery store, and microwave them for about 5 minutes depending on brand and what package says After that, he adds some frozen green beans or broccoli. that is his homecooked meal that didn’t require a ton of prep or culinary skills.
Getting a variety of foods helps you get all the nutrients you need. You can get started with buying a roasted chicken at the grocery store and then bringing that home and add a mixed green salad and a side of fruit and voila a nice meal you prepared yourself at home in your own kitchen for yourself.
I was online the other day just searching some fun recipes and one article popped up. It talked about how a whole roasted fish would be a great option to start with. Cooking fish is fairly simple.
However, I decided not to follow the recipe exactly because “when the dorsal fin pulls right you’ll know when its done…” seemed like a bit much. Like what is the dorsal fin. So, I looked for another fish recipe that used fillet fish instead. Don’t be afraid to improvise!
Grab a can of tuna and have a Tuscan tuna salad wrap for your next meal! If you have your own family recipe for tuna salad, prepare that, add some tomatoes/lettuce, and put it in a wrap. Or if you want to try a new version, whisk together a tablespoon of vinegar, a tablespoon of olive oil, ¼ tsp minced garlic or more if you happen to like more garlic, and a tablespoon of dried parsley in a bowl. Then add half of a can of great northern beans (drained and rinsed).Add the drained tuna, some finely chopped onion, some diced tomatoes/bell peppers/and celery.
Combine all these components together and let them sit in the fridge for at least about 10 minutes. Then, put everything on a tortilla and serve cold. This will make extra so you can have a wrap for a meal and then the rest of it can be served in another wrap for lunch, used in a salad, stuffed in peppers, on top of a salad you can get creative! You are in control if you are the one you are cooking for.
Choose recipes with few ingredients and a short cooking time for a week if you are going to be super busy with things and have less time for cooking. Cook soups, stews, or meat in a slow cooker when you are busy so you have a meal ready when you get home and then all you have to do is grab a bowl dish it out of the slow cooker and eat and enjoy it!
That also will help you Make enough for several meals—you can just Divide meals into single servings in freezer bags or containers so you can pop one of those and heat it up next week. Remember if you are cooking for yourself you are literally your very own chief cook and bottle washer and when there are days you don’t want to cook its ok, don’t cook, you can balance it out with an apple some celery sticks with some peanut butter, preparing and eating a healthy balanced meal or snack doesn’t have to involve 12 gourmet courses!
Top some leftover meat like pork loin or chicken or turkey whatever you have on hand on top of a salad you don’t have to over think it and let it overwhelm you! If you started to get some ideas to create for yourself this week…. Make a list of items now for your weekly menu so you can get a grocery shopping list going…. —it helps to stick to your list. Use coupons, store sales, loyalty programs, and store branded products to help reduce costs.
You can make your food stretch farther and last longer by purchasing canned or frozen fruits and veggies in addition to small portions of fresh produce. Search for healthy and cost-effective protein options besides meat, like beans, lentils, peas, eggs, and canned tuna since to help with food budget too.
Dress up your food with herbs spices and flavor. I want you to eat food that tastes good!
In the meal planning module of our MOVE workbook it has these important tips that I want to review….If you use balance and moderation with your meal planning, all foods can fit so do not feel like you have to go in your kitchen and throw anything away right now.
Balance what you eat and drink with your activity level….. eat until you are satisfied, not stuffed. Choose a wide variety of foods, like vegetables, fruits, whole grains, meats, seafood, eggs, beans, nuts, and seeds to help you get all the nutrients that you need and you can definitely do that while you are cooking and serving up one person! You totally got this. Please reach out to your local VA to speak with a dietitian for more individualized tips and check out the MOVE program at your facility.
Thanks for listening.