Cookbook author Kelly Jaggers knows how hard it is to avoid the temptation of DoorDash and prepare a fresh, hot meal every night. She also knows how tedious and inconvenient it can be to adapt a recipe for four when you just want to cook for yourself. So she put together The Ultimate Meal Planning Cookbook for One, which helps you organize and strategize your kitchen plans, ensuring that the dish you make on Monday night becomes reusable leftovers on Tuesday.
With Jaggers' help, novice and expert cooks alike can rely on her advice and research to help them plan their meals for the week (or longer, especially if they make the most of their freezer).
Salon Food spoke with Jaggers about additional tips and tricks, what inspired her to start cooking, and her favorite ingredients, dishes, and cooking methods that will get your family (or yourself) a healthy, flavorful meal without the rush on a particularly hectic Wednesday night.
The Ultimate Meal Planning For One Cookbook by Kelly Jagger (Photo: 123RF/Diana Johanna Velasquez, chelovector)
The following interview has been lightly edited for clarity and length.
First of all, thank you for taking on the task of writing and publishing this book. I think cookbooks are a niche that isn't covered much in the cookbook world, so it's refreshing to see a book like this on the market. Why did you think it was important to write this book?
I agree! Most recipes are made to feed a crowd and while leftovers are nice every once in a while, there's only so much leftovers you can enjoy throughout the week.
My first goal was to create recipes with portions for one, and sometimes two, allowing solo cooks to enjoy the fun and joy of cooking without overdoing it. My second goal was to develop delicious recipes with plenty of variety in dishes and flavors, including a chapter on snacks and desserts.
I hope that those who use this book will enjoy delicious meals, have fun in the kitchen, and achieve their personal meal planning goals..
I really liked the subtitle, “Less waste, more delicious” – how did you ensure that each recipe in the book aligned with that principle?
Thank you, I wanted to include a recipe in the book that lived up to this subtitle!
Avoiding overbuying starts with planning and shopping in the most strategic way possible. When creating your meal plan for the week, think about how you can use the same ingredients in multiple meals. For example, you can use two chicken breasts from a package to make chicken and green chile enchiladas for dinner on Monday and chicken noodle soup for lunch on Thursday.
Another idea is to make a batch of freeze-and-bake oatmeal cookies, which are designed to be frozen before baking, so you can plan fresh, warm cookies into your 2-3 week meal plan and avoid freshly baked cookies hardening on the counter.
Chapter 2 contains eight weeks of sample meal plans and shopping lists to guide you through meal planning, shopping, and inspire you to reduce waste..
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What was the development process like for this book?
First, I sat down and thought about the meals and courses I wanted to feature. I wanted the book to be comprehensive, with recipes that could be used throughout the day. Secondly, I wanted the book to be structured in a way that would make sense when you sat down to plan your meals for the week. The chapters range from breakfast to dessert, and the main dishes chapters are organised by main ingredient: pasta, meat dishes, vegetarian dishes, etc.
Finally, I wanted to include some streamlined information on how to get started with meal planning, including tips for kitchen inventory, handy dry goods to have on hand, and the tools you need to be successful..
What recipes in this book stood out to you?
I love Summer Veggie Flatbread, which is made with an easy-to-make homemade flatbread base that's first toasted in a skillet to speed up cooking time and add flavor, then topped with creamy ricotta, zucchini, red onion, cherry tomatoes, bell peppers and mozzarella and baked until piping hot.
Speaking of breakfast, I love pancakes, so I shared a recipe for fluffy buttermilk pancakes topped with bourbon maple syrup. I'm also a fan of comfort food, and I can't recommend the combination of braised beef short ribs and baked mac and cheese enough for one serving. It's the perfect way to warm up when the weather cools down.!
Are all the recipes for one person or do they make enough for leftovers or a reused second meal?
That's a great question: the book has a variety of recipes for cooking for two, and the example meal plans in the book mean you can save some leftovers for lunch or to enjoy on those nights when you don't feel like cooking but still want a home-cooked meal.
I love cooking. It's both my hobby and my job. — I also don't want to cook every meal, so the meal plan I created needed to allow for some flexibility, like make-once, eat-twice recipes and the option to dine out with friends and family.
Sesame garlic soba (Photo: 123RF/Diana Johanna Velasquez, chelovector)
What are the most effective ways for home cooks to reduce food waste?
Start with a meal plan that incorporates foods you really love!
Sit down and make a plan every week, and do your kitchen shopping before you go shopping so you're not buying ingredients you already have. Remember, it has to be something that's sustainable for you. Make a plan that allows for flexibility by varying your meals each day or planning to eat out. It's about you and your lifestyle, not a plan that demands perfection.
A good meal planner to start with is to plan just a few days a week. You might want to just plan weekday dinners. Start there and then expand to lunches, breakfasts, etc. — Once you get used to it.
When you shop, visit the butcher counter and buy individual portions of meat, seafood, and fish you need for your meals. You can also use the bulk section of your store to buy smaller quantities of items like dried fruits, nuts, specialty spices, and grains. Store extra fresh foods in your freezer and make an inventory list so you can incorporate them into future meal plans.
And freezers aren't just for meat and seafood: use them to extend the freshness of dried goods, flour, oats, chocolate, spices and more.
Are there any particular ingredients or types of dishes that you find particularly suited to cooking for one?
I don't want to narrow it down too much because I'm a firm believer in being able to cook anything on your own, but if I had to say, my favorite ingredient to have in the pantry is dried pasta because it's the perfect base for a quick meal. I also love keeping frozen shrimp on hand. They're a staple in my kitchen because they last a long time frozen, they defrost quickly for meals in a hurry, and they can be prepared in a variety of interesting ways.
I can't live without tomato paste in a tube. It can be stored in the refrigerator and comes in a tube so you can easily squeeze out just the amount you need. It adds so much flavor to meat dishes, but it can also be used to enhance pasta dishes, soups and stews. I can't leave out freeze-dried herbs. I always keep freeze-dried dill, chives, oregano, coriander and basil in my pantry. They taste just like fresh herbs, but you don't have to worry about them wilting or spoiling before you can use them.
Would you say the recipes in the book feature primarily a particular style (such as Italian American or Asian American) or that they represent a mix of different cultural influences?
We've drawn inspiration from a variety of cultural influences. There are plenty of hearty meat-and-potato dishes, but also dishes inspired by Asian, Mediterranean and Latin cuisines. We also touch upon regional US cuisines like Cajun, Tex-Mex and Midwestern comfort food. There are plenty of options for those looking to eat a plant-based diet, too.
What stands out as the event that first sparked your interest in cooking and food in general?
My mom was an amazing cook and a wonderful teacher. She shared her recipes and knowledge with me from the time I needed a step stool to see the countertops. She let me mix dough, scoop cookies, measure dry ingredients. She bought me a kitchen set to put in the kitchen so I could “cook” with her when she was making a meal and I couldn't help.
I had so much fun in the kitchen with my mom, and my love of cooking continued into my adult life, eventually leading me to attend culinary school to further my knowledge and gain skills that I could share with others just like my mom had done for me.
Kelly Jaggers (Photo: Tammy Nash)
How do you practice sustainability in your cooking and recipes?
I only buy what I need when it's practical, and when I buy in bulk, I prepare and store what I need for later so it doesn't sit in the fridge. Making time to plan is also a priority; I consider it part of my daily self-care routine. When I make plans, I focus on foods I really love, ingredients I want to eat. That's been a huge key to success for me and a great way to stay on track.
I also try to make leftover meals so that when I'm tired and want takeout, I have a quick meal that I can just heat up and eat.
What are your three most used ingredients?
Freeze-dried herbs, pasture-raised eggs, hot sauce, I use a lot of chocolate, and I love good Irish and French butter.
What is your favorite cooking memory?
This is a bittersweet memory, but one of my favorites. My Great Aunt Ruby had ill health for many years and was unable to leave the house, then in her final year she suffered a stroke that left her bedridden. After she recovered from the stroke, I went to visit her. — 4-hour drive — She then asked if she could make something to eat – she had always had a good appetite, but after her stroke she would only eat a small amount of whatever was offered to her.
She said she might like some homemade buttermilk biscuits, one of her favorite things I made.
I made double the amount for my aunt, cut it up, baked some for her to eat quickly, and froze the remaining biscuits so my cousin could make some fresh for my aunt when I got home. My cousin said that my aunt didn't have much of an appetite after I got home, but if she baked just one of the biscuits I baked, she would perk up and finish her plate off.
Now I can't make biscuits without thinking of my sweet Aunt Ruby. Now that she has passed away, I feel a connection to her..
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