For an easy, versatile meal, I like to cut up a yellow squash and a zucchini squash (or grab a serving from the salad bar) and toss with lemon juice, salt, pepper and fresh herbs to taste (basil and oregano pair well for a light taste of summer). You can also peel the squash into ribbons using a vegetable peeler and top with shaved Parmesan cheese for a different texture reminiscent of pasta.

Starting with this, I’ll add a variety of items from Whole Foods Market’s salad bar or prepared foods to make an easy no-cook meal:

●      goat cheese and grape tomatoes

●      red onion and shredded chicken

●      pre-cooked salmon and capers

My very favorite no-cook meal is sliced tomato, crumbled feta and capers. Drizzled with olive oil and balsamic vinegar, it’s filling and delicious. Want to make it heartier? Try a traditional Caprese salad (tomato, fresh mozzarella, basil and olive oil) and add a few slices of good salami from the deli.

For a variation on the Caprese, I like to cut up a container of cherry tomatoes and toss them with a drained container of fresh perlini mozzarella, chopped fresh basil, balsamic vinegar, olive oil and salt and pepper to taste. I will typically eat that for dinner, and save the leftovers in the fridge. The longer it sits, the more “dressing” it makes and it will keep for a couple of days. If I’m up for boiling water the next night, (trust me, sometimes it’s a stretch!), I’ll cook some pasta and top it with the leftover salad for a great summer pasta dish.

And, of course, don’t forget dessert! Did you know that you can find pre-reduced balsamic vinaigrette in many stores next to the vinegar? It makes a wonderful topping on sliced fresh peaches paired with a little goat cheese or on strawberries sliced on top of a scoop of vanilla ice cream.

Do you have any favorite no-cook summer favorites? Share them in the comments section.

As with many of the other articles I’ve written here, with the help of my local Whole Foods Market, I’ve been able to come up with many ways to cook for one using fresh, seasonal produce and a little bit of creativity.

Love asparagus but don’t want to buy a full bunch of it for just yourself? I often find that I can buy asparagus by the spear in my store’s stir-fry veggie bar. Many types of loose produce are sold here and I can buy what I need by the pound. In addition, I can usually find loose baby spinach with bulk greens in produce or on the salad bar.

Roasting asparagus (see this great article about how-to) and topping with a poached egg, or sautéing some spinach and pairing with artichokes and white bean spread (check your antipasti bar for some great spread options) on a slice of good, crusty whole grain bread makes a healthy and filling meal any time of day.

One of my favorite spring vegetables is the leek. Although leeks are difficult in cooking for one, try buying just one stalk, cleaning and slicing (read this for a good how-to) and storing for use throughout the week as an addition to an omelet or in a stir-fry with buttery morel mushrooms topped with some shrimp or scallops.

Speaking of morels, don’t be afraid of the price by the pound when you’re shopping. You can often buy fresh morels by the piece and need only a few to add the savory richness to any spring dish.

And of course, don’t forget the artichokes. When cooking for one, there’s no better way to eat a fresh artichoke than trimming it, steaming it (30-45 minutes depending on the size) and dipping the leaves in fresh lemon juice and a little melted butter or homemade vinaigrette. Just one can make a satisfying meal by itself.

What are some of your favorite ways to enjoy spring produce when cooking for one? Share your thoughts in the comments section.

Are you wondering what seitan is? Seitan is a food made from the gluten of wheat. Its texture is dense and a bit on the chewy side and it can be substituted for meat in many dishes.

At Whole Foods Market, I find seitan in the dairy aisle with the tofu and tempeh. It’s sold in various forms, including strips and crumbles. A package usually has about two servings and keeps pretty well if you want to prepare one serving at a time, just make sure you use (or freeze) by the date on the package.

My favorite dish to make with seitan is a Greek salad. It’s as easy as getting a package of seitan, placing a bit of olive oil in a pan and bringing it up to about medium-high. Add one serving of seitan into the pan and season with ½ teaspoon of dried oregano and salt and pepper to taste. Sauté the seitan until it’s heated through and you see a little bit of a crust on the slices.

Then build your favorite Greek salad using items from your store’s salad bar. I like Romaine lettuce, red bell pepper, cucumbers, tomatoes, red onion, feta cheese and Kalamata olives.

Later in the week, you can use the other serving of seitan to make a stir-fry using some vegetables from your salad bar (or stir-fry bar if you have one in your store). Just add your favorite stir-fry sauce and serve on top of brown rice or whole grain of your choosing.

Some other ideas for seitan:

• Use ground seitan in place of ground beef, turkey or bison and make tacos or taco salad
• Season strips like you would fajitas and make seitan fajitas
• Subsititute seitan for beef in Stroganoff

Do you have any favorite ways to eat seitan? Share them in the comments section.

I find that soup is a great way to get a couple of servings of veggies into one meal. Opting for vegetarian or vegan soups means that you’re putting a whole lot of health into one bowl. Seeking out soups that are low in sodium will help steer you away from the high sodium levels that are often found in prepared foods.

One of the best things about packaged soups is that they can act as a base for your own creations. Using your store’s salad bar, as well as some pantry items, you can create amazing meals for one that start from a package. For example, you may be surprised at how many ways you can change up a simple packaged roasted red pepper and tomato soup. With a few additions, you can turn this creamy, delicious soup into something you’d likely see in a restaurant. Try:
Italian- a small splash of balsamic vinegar, chopped fresh or dried basil, and a sprinkle of Parmesan cheese
Greek- chopped fresh or dried oregano, feta cheese, and leftover cooked pasta or rice
South of the Border- diced green chilies, kidney beans, and chopped red onion

Another favorite is packaged butternut squash soup topped with shrimp and a sprinkle of sea salt. You can find pre-cooked shrimp in the seafood department and buy only as many as you need for a single serving. With its rich, creamy texture and the sweet shrimp, this makes a satisfying one-dish meal that needs nothing to accompany it other than maybe a salad of baby spinach dressed with a squeeze of lemon.

Here are some other ideas for making a great soup from a package:
Hearty Minestrone — Start with packaged minestrone and add Parmesan cheese, some fresh greens, such as spinach or chard, and heat through until greens are tender.
Souped-up Chicken and Wild Rice — Start with packaged chicken and wild rice soup and add some cooked kidney beans (often available on the salad bar, or from a can, rinsed and drained), chopped red onion and chopped tomato. Top with some sliced avocado and tortilla chips for a really hearty meal in a bowl.
Lebanese Lentil — Add a pinch of cumin and cinnamon to your favorite lentil soup, as well as a handful of greens like spinach or chard and heat through. Some Lebanese recipes also call for egg noodles so you could throw in a handful if you happen to have some around.
Fall Flavors Butternut Squash — Top butternut squash soup with a spoonful of crumbled blue cheese, some sliced apple and chopped walnuts.

We want to hear from you! What are some of your favorite ways to doctor prepared soups?

Like a lot of people, to me fall means hearty stews and soups. But when cooking for one, you’ll be eating that stew for days to come, or freezing over half of it for later, so it’s nice to find some great ways to make use of fall produce that won’t result in squash overload.

Cauliflower is in abundance this time of year, and one of my favorite ways to prepare it is roasted with olive oil, salt and pepper. Check to see if there is pre-cut cauliflower available in your produce department or on the salad bar, then get just what you need and take it home to roast! If you’re choosing pre-cut veggies from the salad bar, just add some chickpeas and sliced green olives to your cauliflower for a healthy meal that gives you loads of fiber and protein. Looking for a sweeter, more exotic touch? Substitute raisins for the olives and maybe add a dash of curry powder.

Leafy greens are a healthy, tasty addition to any dish. Throw a handful of spinach into hot pasta for some fiber and iron, or sauté some Swiss chard and sliced mushrooms to add into an omelet. You can find bulk greens in most produce departments, which makes it easy to buy just what you need for your meal.

Here are some other ideas to try:

• Slice a Honeycrisp apple and toss with some balsamic vinaigrette, spinach, crumbled blue cheese and toasted nuts for a wonderful salad. Substitute sliced figs and goat cheese for the apple and blue cheese for a different twist.
• Halve an acorn squash, dispose of the seeds in the middle, drizzle with olive oil, salt and pepper and roast, skin side down, for about 20 minutes at 400°F (or until desired doneness), flip to cut side up and pop under the broiler for about 3 minutes to create a nice crust. Finish by filling with sautéed shrimp for a complete meal, or keep it by itself as a side.



• Dice a sweet potato and finely chop some fresh rosemary, toss with olive oil, salt and pepper and roast at 400°F until golden brown and tender.
• From the salad bar, toss some cooked quinoa, pomegranate seeds and slivered almonds along with a sprinkle of your favorite seasoning (I like Bragg’s Amino Acids or white balsamic vinegar) for a very different, and delicious, taste.

Now that I’ve given you some ideas for cooking for one with fall produce, what’s your favorite way to enjoy the bounty of fall on your plate?

With such gorgeous, sweet tomatoes in season, I enjoying slicing one and topping it with salt and pepper. Add to that some fresh summer field peas I cooked up on the weekend (usually with an onion and sometimes a smoked ham hock) eaten cold with a splash of vinegar and half of an avocado with a squeeze of lime and you’ve got a healthy, filing summer meal that requires minimal work with great rewards.

Need a little more protein after a vigorous swim or workout? On the weekend, I like to roast a chicken or pork tenderloin or maybe boil some shrimp so I can have some with my assortment of summer veggies for an extra boost all week long. Kept in the fridge already sliced or peeled, these simply prepared proteins make a quick, easy addition to a weeknight meal of summer vegetables.

Some other great ideas for summer produce:

• Don’t forget the okra! If you think the only way to eat okra is breaded and fried, or even boiled and slimy (although, I must admit, I like it that way), think again. For a couple of interesting ways to cook okra, slice and sauté in a little canola oil until just brown and crispy or slice it in half and grill it on each side until crispy. The “slime” disappears and you’re left with a unique, satisfying treat.

• Zucchini and squash are available in abundance all summer long and taste great when sautéed in canola oil with a little onion, garlic, salt and pepper. Feeling decadent? Try topping it off with a handful of panko bread crumbs mixed with grated Parmesan cheese; sprinkle over the top and broil until brown. I do it all in an iron skillet and it takes about 10 minutes from start to finish. One medium yellow squash or zucchini is usually plenty for me as a meal or a side, depending on my hunger level.

• Watermelon can be savory too! A little chopped red onion and crumbled feta combine with cut watermelon to make an awesome salad. You can usually find all of the ingredients on your Whole Foods Market salad bar and toss them together yourself. Add a little freshly chopped mint if you have it on hand or in your garden for some extra zing.

• Don’t forget dessert! Cut a peach in half, discard the pit and brush with some melted butter and brown sugar.  Grill cut-side down for about 3 or 4 minutes. Serve with ice cream or just eat them by themselves.

• A container of cut, seedless watermelon in our produce session is always a great treat for one since buying a whole watermelon for one person is a little intimidating, to say the least!

Now that I’ve given you some of my favorite summer produce favorites, what are yours and how do you prepare them when cooking for one?

I acquired my fancy 3-burner gas grill from a friend who moved to New York City and I couldn’t be happier with it. Some will argue for charcoal over propane, but you can’t beat propane for quick and easy cooking any night of the week. Here in Texas, I can use my grill year-round, but I really favor it in the summer so I don’t heat up the house by using the kitchen.

Don’t have a big grill? No worries, you can use a small camping grill with a little propane bottle or a small hibachi grill with charcoal, to grill up amazing dishes for yourself. Just make sure that if you’re in an apartment or condo complex, you verify the community’s grilling ordinances first.

When it comes to what to grill for one, look beyond the typical steaks, burgers and hot dogs. While I would probably eat a hot dog from the grill twice a day, every day, my body might rebel at some point. I opt for things like tofu, fish, squash, zucchini and okra on my grill.

Still think grilling for one sounds like too much work? Try this one night and see if you change your mind:

At the seafood counter, order 6 to 8 shrimp and ask them to peel and devein them for you (free at most Whole Foods Market seafood departments). While the fishmonger is taking care of that, grab a yellow squash and zucchini from the produce department. Run to the salad bar and get one serving of a whole grain salad (something like a Mediterranean quinoa maybe?). Before you go to check out, don’t forget to run back by seafood and pick up your shrimp!

When you get home, turn on your grill to medium heat and let it come to temperature while you pop the shrimp in your favorite vinaigrette. Slice the squash and zucchini lengthwise and brush with olive oil and salt and pepper. When you’re done preparing the squash, place it on the grill, turning at about 4 minutes (or a little shorter or longer depending on the thickness of your slice). Once you’ve turned the squash, add the shrimp next to them and flip them at about two minutes. Continue cooking the shrimp until they turn just opaque and remove along with the squash. Serve the shrimp on top of the grain salad with the veggies on the side. The whole thing shouldn’t take more than about 20 minutes from start to finish and you won’t have to do anything but wash your tongs and plate when you’re done!

Other ideas:

• Grilled fish seasoned with salt, pepper and lemon or lime
• Grilled eggplant, yellow squash and zucchini, sliced lengthwise and brushed with canola oil and seasoned with salt and pepper
• Extra-firm tofu marinated for a few minutes in soy sauce, then grilled until desired doneness, topped with sweet-chili sauce
• Marinate chicken in your favorite vinaigrette and grill until done.
• Grill your lettuce! Slice hearts of Romaine lettuce down the middle and brush with a little olive oil, grilling until slightly charred. Serve with a drizzle of your favorite vinegar and a little freshly shaved Parmigiano-Reggiano.
• Grill your cheese! You can find the Middle-Eastern cheese called Halloumi in the cheese department. Grill it for about 3 minutes per side and slice and eat with some grilled veggies.
• Wrap fresh corn (husk and silks removed) in aluminum foil and grill turning a few times, for about 20 minutes. Finish with a squeeze of lime and a little sprinkling of salt and chili powder.

While I could type out a whole list of things to know before you start grilling, we’ve got a whole article about it for you. Make sure to take a look at these tips for cooking and prep before you head out to fire up your grill.

So I want to know, what are you planning on grilling for one tonight?

If you’re cooking for one, chances are you don’t need a pound of pecans for that salad you’re making. That’s where the bulk foods department comes in handy. I can just fill a bag with the exact amount of pecans I need to top my salad. Likewise, if I decide I’m going to make some cookies that call for cream of tartar, I can just get a teaspoon in the bulk spice area and not have to buy a full jar, which I may very well never use again.

Buy only what you need for what your cooking and you won’t be stuck with a cabinet full of spice jars that go with you every time you move (confession, I just cleaned out spices that have been through over five moves). The bonus is that you’ll pay merely pennies for that little baggie of oregano as opposed to dollars for that jar that takes up space in your cabinet.

Similar to the bulk foods department, the salad bar as well as the antipasti bar can be a huge boon for singular cooking. Need some mushrooms for that stir-fry or omelet but don’t need a full package? Pick up some pre-sliced mushrooms from the salad bar. How about a little marinated feta and some Kalamata olives on top of a piece of tilapia? Simple and affordable from the antipasti bar. And with the new grain options seen on many of our salad bars, you can get just what you need of a plain grain and dress it up at home with things you have on hand rather than having to cook a batch you might only eat half of.

I think you probably get the idea here: buy just what you need and you’ll save time and money. Here are some other ideas for bulk/salad bar cooking:

• Season a chicken breast with chili powder, garlic powder and paprika; bake or sauté and top with a squeeze of lime.
• Combine thyme, salt and pepper to season a piece of chicken, and then roast until done.
• Make a paste of oregano, feta cheese and Kalamata olives, spread on top of a piece of tilapia and broil until done. Finish with a squeeze of lemon.
• Pick up a serving of cooked quinoa or another favorite grain from the salad bar. Add some chopped peppers, spinach, onion, vinegar of your choice and a few garbanzo beans for a healthy one-dish meal.

Now that you’re armed with some good starter tips, and the knowledge that bulk doesn’t have to mean “a lot,” what are some of your favorite creative ways to use the bulk department, antipasti bar and salad bar in cooking for one? I’d love to try out some fresh ideas.

With their good-quality protein as well as Riboflavin (B2), Vitamin A and iron, eggs are not only nutritious, but filling as well. (I choose the Omega-3 eggs for an added nutritional boost.) Since you can buy a half dozen at most stores and they stay fresh for about three weeks when properly refrigerated, eggs make a perfect solution for a meal for one.

One of my favorite egg-based meals is roasted asparagus topped with an egg cooked over easy. To make it, just roast about 10 spears of fresh asparagus in the oven at 450°F with a little olive oil, salt and pepper. Once they’re done, top them with an egg cooked over-easy (or however you like it). Cooking the egg over-easy means the yolk is still runny, so when you cut into it over the asparagus, it makes an almost faux-hollandaise sauce.

The options for egg-based dinners are endless, but here are a few simple ideas to get you started:

• A slice of thick, whole-grain toast topped with some spinach, a little goat cheese, a slice of tomato and an egg cooked to your liking (over easy for me please!).
• An omelet with goodies you have on hand, or, alternatively, pick up a few pre-cut veggies and shredded cheese from the salad bar to throw into your omelet.
• Simple scrambled eggs and a salad of field greens dressed simply with lemon, salt and pepper, and perhaps some freshly shaved Parmigiano Reggiano, if you have it on hand.
• Fried egg sandwich with a simple salad on the side (definitely an indulgence!).

While eggs have gotten a bad rap because of their cholesterol content, some experts now say that dietary cholesterol has little effect on blood cholesterol levels. Even the American Heart Association says you can eat about one egg a day if your total daily cholesterol is under 300 mg.

So, I say, bring on the eggs for dinner! A great solution for a quick, nutritious meal for one. How do you like your dinner eggs? I’d love to hear your fresh ideas.

Cooking for myself in the month of January means a major cleanse for my freezer and pantry, while hopefully boosting my wallet. After the excess of food and spending during the holidays, I like to issue myself a challenge in the New Year to only shop for perishable items like skim milk and fresh produce. Other than that, I try to go the entire month using all of that random stuff that builds up throughout the year.

If you’re like me, then you have a few boxes or bags of whole-grain pasta that have less than one serving remaining. When combined with that random can of water-packed tuna and some white beans and fresh veggies, it becomes a hearty pasta dish. If there are leftovers, then you can serve them cold as a filling salad.

The four cans of fire-roasted tomatoes that I bought on sale in September are still sitting in the pantry, unused. When combined with the tiny amounts of frozen vegetables that have accumulated through the year, they’ll make a great vegetable soup. For added protein, I can defrost that chicken I bought on sale or toss in that can of garbonzo beans sitting at the back of my pantry (for the hummus I intended to make, but never did).

Remember all of those frozen portions of soups, stews and casseroles you made and froze with great intentions of taking them to work for lunch? Well how about doing that now. Pair them with a simple salad for a satisfying lunch and clean out that freezer!

The chances of you making it to the end of the month on this plan might not be realistic. If you run out of pantry and freezer stuff before the end of the month, you win too because that means you’re using what you buy and not letting things go to waste. But if you’re like me, you’re probably going to get close to the end of the month without any major spending and a clear picture of the things you tend not to use (like that can of sardines that seemed so healthy at the time, but which you just can’t bring yourself to eat). By paying attention during the cleanse hopefully you’ll carry some of the lessons with you throughout the rest of the year.

So, are you up for the challenge? What’s in your pantry/freezer and how are you going to prepare it?