meals for one cookbook 2012

7/31/2019 Meals for One Cookbook 2012

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Meals forOnehealthy ReCiPes FOR One and eveRyday tiPs FOR CanCeR PReventiOn



Our oWorld Cancer Research Fund (WCRF UK) helps people make choices that

reduce their chances o developing cancer.

Our rgWe were the frst cancer charity:

u To create awareness o the relationship between diet and cancer risku To ocus unding on research into diet and cancer preventionu To consolidate and interpret global research to create a practical

message on cancer prevention

Our moToday World Cancer Research Fund (WCRF UK) continues:

u Funding research on the relationship o nutrition, physical activityand weight management to cancer risk

u Interpreting the accumulated scientifc literature in the feldu Educating people about choices they can make to reduce their

chances o developing cancer

WCRF UK is part o the World Cancer Research Fund global network, which consists o the

ollowing charitable organisations: the American Institute or Cancer Research (AICR);World Cancer Research Fund UK (WCRF UK); World Cancer Research Fund Netherlands(WCRF NL); World Cancer Research Fund Hong Kong (WCRF HK); World Cancer ResearchFund France (WCRF FR); and the umbrella association, World Cancer Research Fund

International (WCRF International).



Co

Eat well, live well 2

The ast ood trap 3

Meals or one – made easy! 4

Mediterranean Oranges and Apricots 9

Carrot and Red Lentil Soup 10

Leek and Potato Spanish Omelette 13

Turkey Chow Mein 14

Vegetable Fajitas 17

Warm Almond Peaches with Honey 18

About WCRF UK 21

01



When preparing a meal or amily or riends, cookingcan be a very enjoyable and rewarding experience. Butmaking a meal that only you will be able to appreciate can

sometimes seem like a big eort or little reward.

That’s why WCRF UK has produced this practicalcookbook, to show you just how easy it can be tocreate healthy home-cooked meals or one person.It’s ull o delicious yet simple dishes that are neither

time-consuming nor expensive. With helpul tips onhow to make the most o cooking or one, our easy-to-ollow recipes are sure to help you rediscover the joyso cooking.

e w, w

t r opo

It’s an age-old saying, but there is actually some truth inthe phrase ‘you are what you eat’. Enjoying a balanced

diet that includes ive or more portions o vegetables andruits each day is essential or healthy living.

Basing your diet on plant oods such as wholegrains,pulses, vegetables and ruits can help to reduce your

risk o cancer. These oods contain plenty o ibre andwater which keep you eeling uller or longer, whichcan help you stay in shape.

Maintaining a healthy weight is one o the mostimportant things you can do to reduce your cancer risk

as well as lowering your risk o other dieases such asheart disease and Type 2 diabetes.

02



When you only have yoursel to cook or it’s easy to betempted by the convenience o microwave ready mealsor ast ood takeaways. But when eaten too oten, these

oods can contribute to weight gain.

All oods provide us with energy (calories), but someoods contain more energy weight-or-weight than others.These tend to be high in at and/or sugar and are knownas energy-dense oods. Eating too many o these oods

can lead to weight gain, as it is diicult to control howmany calories you are consuming.

Fast oods and ready meals can be high in at, as well assalt, so it’s best to eat these only occasionally. Choose your

meal careully and always check the ood label. Try to pickoods with the lowest amounts o at, sugar and salt.

You can make ready meals healthier by adding extravegetables or salad on the side.

The best way to make sure you are enjoying a healthy,

balanced diet is to prepare the majority o your mealsyoursel. This way, you can ensure that your ood ishealthy and nutritious, and you can also control theamount o at, sugar and salt in your diet.

t f foo rp

03



M for o – m !

We know that there are lots of common worriesabout cooking for one that can be discouraging.WCRF UK has dispelled these meal-for-onemyths below.

MYTH: "Cooking homemade meals for one person is expensive."

FaCt: t o o o b ru. a for o c b coomc for fm of four.

Pg

The key to cost-eicient cooking or one lies in planning andpreparation. I you spend just a ew minutes a week thinkingabout the meals you want to make each day, you can prepare a

list o ingredients in advance o your weeklyshopping trip. And, even i you do your shopping on a daily basis, writing a list canhelp you to make the most o your groceries.

For example, i a recipe requires only hal

an onion or carrot, by planning ahead, youcan use the other hal o the ingredient in acompletely dierent dish another day, sae in

the knowledge that your excess ood will notbe going to waste.

look ou for pou mbo o wc rcp r cpr o mk

The next time you are making a meal or yoursel, instead o

resorting to a ried egg on toast or reaching or a microwaveready meal, why not make something that you know will behealthier and tastier? Your health and wellbeing is certainly

worth the ew minutes that it takes to create a wholesomeand delicious dish.

04

“ ”

£ ££



Prpr c

Making your own meal can actually take less time than ittakes to cook a ready meal in the oven. However, there

are bound to be some occasions when you simply don’thave time to prepare a meal rom scratch, meaning thatyou have to grab something quick and easy. By preparingmeals in advance, and storing them correctly and

saely, you will be able to enjoy a healthy meal inno time at all.

For example, i you’re planning to have a vegetable

chilli one evening, why not make enough or two servingsand reeze the extra portion or another day? Then, when

you’re in a hurry, or you really don’t want to cook, youcan simply derost and re-heat the chilli, and serve itwith a baked potato or some boiled wholegrain riceand vegetables.

05

“ ”MYTH: "It takes too much time and effort to prepare a meal just for me."

FaCt: no ru, prpro c k ju fwmu o o w ou b rwr w m, bu ou c b ur ’

o oo.



“ ”MYTH: "Cooking homemade meals for one means you have to waste lots of food."

FaCt: you o w g ou o’ grou o ug. tr our p o mk mo of our oppg.

06

smr oppg

tr o o op w ou r ugr

ou r mor k o bu o mpu.

Choose resh vegetables and ruits thatkeep well such as: cabbage, carrots,celery, kale, artichokes, onions,parsnips, squash, oranges, apples

and graperuit.Froz gb fru c bkp for ogr r goo ourcof ur. dr fru c o com

.

Keep letover peppers, onions andmushrooms in sealed plastic sandwichbags in the ridge. Add them topasta dishes and stir-ries or as extra

toppings on pizzas.t omo r of b r w o kp cupbor.

Look out or seasonal vegetables andruits such as: berries in summer,apples and squash in autumn, greensand oranges in winter and asparagusand rhubarb in spring. Seasonal oods

tend to be cheaper and ull o lavour. a om, kp fru wr ou w o ou rmmbr o !

Only buy larger packs o items thatcan be kept or longer like pasta, rice,noodles and cous cous.

sock up o m jr of og k c powr, cmo ggr, wc o og

m c o of o ourm. Ruc- ock cub ro goo .



07

“ ”

MYTH: "All the recipes I find are for four to six people, they’re no use to me."

FaCt: W oug ou mg k !so, o p ou o our w, io lgo x cou rcp for ou o r.

io lgo

"Wor 'cookg for o oo muc r work' ou r m book. W -o-foow p o of

p o ow o op or foo ou bu, urou rcp r ju w ou o

rcor jo of cookg!"

sfr org

Rmmbr o cck u-b o foom, foow mufcurr’ org

c crfu. Foo p u-b c bcomcom wbcr, wc m o foo poog.

When storing meals you

have made, place themin a clean reezer bag or

container. Label themto show what is inside,

and the date that it wasstored. Ensure your ridge stays between0°C and 5°C.

Cover and place oodin the ridge as soon aspossible. I it’s hot, wait

or it to cool to roomtemperature beorererigerating or reezingas desired.



08

£ ££

HOW MUCH DOES IT COST?

F A C T I N A F L A S H

d r i f r u i t s

r v r v r s t

i l n c n

b u s i n b o

t h b r k f s t

n s s r t

r c i p s, n

t h c o u n t t

o w r s

o u r 5 a d a y

!



Put the orange juice, dried ruits, chopped Brazilnut and a pinch o cinnamon in a lat serving dish.

Stir well and leave to one side.

Using a sharp knie, slice o the top o the orange.Take o all the skin and pith and cut in hal. Cover and leave to chill in a rerigerator or 30 minutes.

Mix together the yoghurt, teaspoon o honey

and a small pinch o cinnamon.

Serve the orange with the ruit mixture spooned over the top and the yoghurt mixture alongside. Drizzle alittle extra honey over the top.

For a winter warmer, put the fruit mixture in an

ovenproof dish with the peeled and halved orange.Cook in a preheated oven (180°C/350°F/Gas Mark 4) for 15-20 minutes. Serve warm with the yoghurt mixture.

Mrr Org aprcoThis mouth-watering breakfast will wake up your taste buds. It is packed

full of vitamin C which can help to support the immune system.

sr 1

50ml/2l oz orange juice

3 dates, stoned andchopped

3 dried apricots, chopped

A ew sultanas or raisins

1 Brazil nut, chopped

2 pinches o cinnamon

1 orange

1 tablespoon low-atnatural yoghurt

1 teaspoon clear honey

1

2

3

4

09

Nutritional analysis per serving:

246 kcal, 4.2g fat, 0.1g salt 3 of your 5 A DAY

TOP TiP: You can vary the dried fruit mixture

depending on what you have in your cupboards.

Try dried figs, cranberries, cherries, pineapple, apples or pears.PREPARATIONTIME

12 MINS

COOLINGTIME

30 MINS



Crro R l soup Soups are great for a quick, informal meal. They are also a useful way of sneakingmore vegetables into your diet, instead of having them simply as a side serving toa main meal.

sr 1

w xr poro for r

1 teaspoon olive oil

1 small onion, peeled andchopped

2 medium carrots, peeledand chopped

1 medium cooking apple,cored, peeled and chopped

1 reduced-salt stock cubedissolved in 570 ml/1 pinthot water or 570 ml/1 pint

o vegetable water

1 bay lea

100g/4oz dried red lentils

Pinch o cinnamon

(optional)

Freshly ground black pepper

Chopped parsley/chivesto garnish

10

Heat the oil in a saucepan. Add the onions and cook

over a low heat until sot.

Add the carrots, stir well and cook or 5 minutes.

Add the apple, stock and bay lea. Bring to the boil,then add the lentils and reduce the heat, cover andsimmer or 20-30 minutes until the lentils are sot.

Add some reshly milled black pepper and thecinnamon (i using) and remove the bay lea.

Serve the soup as it is, or blend in a liquidiser or witha hand-held blender or a smoother consistency.Top with chopped parsley or chives as desired. Serve

with a large wholemeal roll or a couple o thick slices o wholemeal bread.

TOP TiP: Why not try different coloured lentils, like

yellow or green. Their cooking times can vary, so just

test to see when they are soft and the soup is ready!

doub up for r

Once cooked, the letover soup can easily be storedor up to 48 hours in a ridge in a sealed container.Many soups can also be rozen or up to a month.

Freeze in suitable portion-size containers and makesure you re-heat the soup thoroughly. Do not re-reezesoup once it has been re-heated.

1

23

4

5

Nutritional analysis per serving: 224 kcal, 2.6g fat, 0.7g salt 3 of your 5 A DAY

PREPARATIONTIME

10 MINS

COOKINGTIME

30 MINS



11

F A C T I N A F L A S

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so u p a re a g re a t

w a y o f u i n g u p

a n y le f to ve r ve ge

t a b le.

£ ££




12

F A C T I N A

F L A S H

e g g s r g r

t s o u r c o f

p r o t i n

n v i t m i n d

, w h i c h i s i m p

o r t n t

f o r b o n h l t

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£ ££




lk Poo sp Om This recipe will bring a touch of sunshine to your table with its colourful mix of green and yellow ingredients.

sr 1

100g/4oz potatoes, peeledand cubed

1 small leek, trimmed,washed and chopped

2 eggs

2 tablespoons semi-skimmed milk

1 teaspoon chopped chives

1 tablespoon olive oil


13

Boil the potato cubes in a pan o water or 5 minutes, then add the leek and cook or a urther 3 minutes, until just tender. Drain well.

Beat together the eggs, milk and chives.

Heat the oil in a 20cm (8 inch) oven-proo, non-stick

rying pan and arrange the leek and potato over the base. Pour the egg mixture over the top andcook over a medium heat until the edges o the eggmixture start to set.

Pre-heat the grill to a medium heat. Place the pan

under the grill to set and inish cooking the top o theomelette.

Remove rom under the grill and leave to stand or aminute beore careully turning out on to a warmed

serving plate and cutting into wedges to serve.

TOP TiP: Garlic goes well with this recipe, if you like

a fuller Spanish flavour – just cook a crushed clove

lightly in the oil in the pan before adding the potato

and leek.

1

23

4

5



PREPARATIONTIME

8 MINS

COOKINGTIME

18 MINS



turk Cow MTurkey is a great choice as it is low in fat and much more economical than chicken. Thisdish provides you with plenty of protein which is essential for maintaining good health.

sr 1

1 tablespoon vegetable oil

1 small onion, inelychopped

1 clove garlic, crushed(optional)

100g/4oz turkey, cut into

bite-sized pieces

3 tablespoons water

1 small pepper (any colour), diced

6 mushrooms, sliced

100g/4oz pak choi,chopped

1 carrot, peeled & sliced

2 teaspoons dried ginger or 2.5 cm (1 inch)resh ginger, peeledand chopped

1 block Chinese-styleegg noodles

Heat the oil in a large pan, add onion and garlicand cook until sot, then add the turkey and

1 tablespoon o water. Cook until the turkey beginsto brown, stirring continuously.

Reduce the heat to low and add the pepper,mushrooms, pak choi, carrot, ginger and

2 tablespoons o water. Cook until the vegetables arejust tender.

Prepare the egg noodles ollowing the manuacturer’sinstructions on the packet.

Mix the egg noodles with the turkey and vegetables.

Serve immediately in a warmed bowl with or withoutchopsticks!

TOP TiP: If you don’t have pak choi, any dark green

vegetables, like spring greens or broccoli florets can

be used instead.fg

14

1

2

3

4



PREPARATIONTIME

10 MINS

COOKINGTIME

10 MINS

COOKinG Oils Always use an oil that's intended or cooking and avoid reusing oils. Avoid

heating oils to their smoking point (thepoint at which they start to smoke). Olive oil hasa lower smoking point than other oils but is ineto use at a low or medium heat. I a recipe doesrequire cooking at a higher temperature then we

have suggested using vegetable oil instead.



15

£ ££




16

£ ££


F A C T I N A

F L A S H

a v o c o s c o n

t i n h l t h f

t s n r

g o o s o u r c

o f v i t m i n s

e, a, B

n p o t s s i u

m.



vgb Fj

17

These delicious pancake-style wraps make a quick and easy meal.

(Mk fg for wo wrp

– prfc m m)

2 lour tortilla lat breadwraps (usually ound in thebread section o your localshop or supermarket)

1 tablespoon low-at plainyoghurt

Gucmo:

½ avocado


1 teaspoon lemon juice

s:

4 cherry tomatoes,washed and quartered

1 spring onion, washedand inely chopped

Chopped coriander

Fg:

1 dessertspoon vegetable oil

1 small red onion, sliced

1 clove garlic, inely chopped

1 courgette, sliced andchopped

4 mushrooms, chopped

½ red pepper, washedand sliced lengthways

½ green pepper, washedand sliced lengthways

Pinch o chilli powder

Pinch o oregano


Remove the avocado lesh rom the skin and place

in a lat-bottomed bowl. Mash with a ork to makea rough paste. Add a little reshly milled pepper andthe lemon juice and blend together.

Place the chopped tomatoes, spring onion andcoriander in a small bowl and stir.

In a thick bottomed rying pan add the oil and sauté

the onion until it begins to soten. Add the garlicand courgette and cook or 2-3 minutes. Add themushrooms, peppers, chilli powder, oregano and

black pepper to taste. Cook or a urther 5 minutes,stirring all the time and serve immediately (usually

rom the sizzling pan).

Warm the tortilla wrap as indicated on the packet(usually in a microwave or oven), spoon hal thevegetable mixture in a line along the centre o the

tortilla, and top with hal the salsa, guacamole andyoghurt. Fold up one end o the tortilla, then oneside across, beore wrapping the remainder

around to orm a small parcel. Do the same with theother tortilla. Enjoy eating with your ingers.

TOP TiP: You can also add prawns or pieces of

thinly sliced turkey or chicken to boost the proteincontent.

1

2

3

4



PREPARATIONTIME

10 MINSCOOKING

TIME

10 MINS

See page 14or inormationon cooking oils.



Wrm amo Pc w ho

18

Fruit is a perfect pudding as it is naturally sweet and low in fat. Ricotta cheese is a good alternative to cream in desserts.

sr 1

2 peach halves (cannedin natural juice) or 1 reshpeach, i available

25g/1oz ricotta cheese

5 small amaretti biscuits,lightly crushed

2 teaspoons clear honey

Zest (inely grated) andjuice o ½ lemon

Preheat the oven to 180°C/350°F/Gas Mark 4. Line

an ovenproo dish with non-stick baking parchment.

Place the two peach halves, stone-cavity side up,on the baking parchment. I using resh peaches,remove skin (by placing in large bowl, pouring

boiling water over them and leaving to stand or 23

minutes, the skin should peel away easily), halveand remove stone, and place on the parchment asor canned peaches.

Spoon the ricotta cheese into a bowl and blend with

a wooden spoon to a smooth consistency. Add thecrushed amaretti biscuits, honey, lemon zest andjuice. Blend together well.

Spoon an equal amount o illing mixture into each

peach hal and bake or 20 minutes.Drizzle a little extra honey over the peaches and servewarm, on their own, or with a spoonul o low-atvanilla yoghurt.

TOP TiP: You can use one crushed ginger nut or

digestive biscuit as an alternative to the amaretti

biscuits. You can also use other fruits, like pears or

apricots. Just scoop out the centre to hold the filling.

1

2

3

4

5



PREPARATIONTIME

8 MINS

COOKING

TIME

20 MINS



19

£ ££




20

WCRF UK' Rcommofor Ccr Pro1 Be as lean as possible without becoming underweight

2 Be physically active for at least 30 minutes every day

3 Avoid sugary drinks. Limit consumption of energy-dense

foods (particularly processed foods high in added sugar,

or low in fibre, or high in fat)

4 Eat more of a variety of vegetables, fruits, wholegrains,

and pulses such as beans

5 Limit consumption of red meats (such as beef, pork and

lamb) and avoid processed meats

6 If consumed at all, limit alcoholic drinks to 2 for men and

1 for women a day

7 Limit consumption of salty foods and foods processed with

salt (sodium)

8 Don’t use supplements to protect against cancer

Special Population Recommendations

9 It is best for mothers to breastfeed exclusively for up to

6 months and then add other liquids and foods

10 After treatment, cancer survivors should follow theRecommendations for Cancer Prevention

And, always remember – do not smoke or chew tobacco

Meals forOne



abou WCRF UK

WCRF UK is the principal UK charity dedicated tothe prevention o cancer through the promotion o healthy diet and nutrition, physical activity and weightmanagement. WCRF UK is committed to providing cancer research and education programmes which expand our understanding o the importance o our ood and liestylechoices in the cancer process.

By spreading the good news that cancer can beprevented, WCRF UK hopes that many thousands o lives

will be saved. The education and research programmeso WCRF UK are unded almost entirely by donations romthe public.

Our formo o ccr pro

WCRF UK gives inormation on cancer prevention andsurvivorship based on the most comprehensive review o the scientifc evidence, led by independent experts.

Our advice is kept up to date through our ContinuousUpdate Project (CUP), which reviews and interprets theresearch on an ongoing basis. It updates the fndings o our 2007 Expert Report, Food, Nutrition, Physical Activity,and the Prevention of Cancer: a Global Perspective, themost authoritative study o its kind ever published. Our publications are also reviewed by independent expertsand are regularly updated.

This booklet contains inormation based on:

2007 Expert Report



WCRF UK’s Recommendations or Cancer Prevention have been simplifed intothree Guidelines that explain the key ways we can reduce our risk.

WCRF UK Gu for Ccr Pro

The choices you make about ood, physical activity and weight management

can reduce your chances o developing cancer

– choose mostly plant oods, limit red meat and avoid processed meat

– be physically active every day in any way or 30 minutes or more

– aim to be a healthy weight throughout lie

And, always remember – do not smoke or chew tobacco

WCRF UK pr of WCRF gob work

For more inormation about this cookbook please contact us:

World Cancer Research Fund (WCRF UK)22 Bedord Square, London WC1B 3HH Tel: 020 7343 4200 Fax: 020 7343 4201

Web: www.wcr-uk.org Email: [email protected] in London, England No: 2536180. Registered with the Charity Commission in England and Wales (Registered Charity No: 1000739)

Registered Oce: 22 Bedord Square, London WC1B 3HH

“Stopping cancer before it starts” © 2012 World Cancer Research Fund / WEW5CS. Next review date: May 2015

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CANCERPREVENTIONCANCER

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meals for one cookbook 2012

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