Remedies for the “Empty Nest, I Don’t Cook” Syndrome
By Janet Peterson
Is your desire to be in the kitchen waning? How often do you use that antique appliance—the stove? Do you relate to the woman who said that when the last child left, she was through cooking—and has kept her promise? Have you memorized menus at the nearest take-out or fast-food place? Are your clothes getting snug? Is your blood sugar or blood pressure elevated? Is your wallet getting thinner or your credit card bill fatter because you eat out often?
If you answered “yes” to one or more of these questions there is an easy, healthy remedy: Cook dinner at home! Not only will you spend less on food, you will enjoy better health—a key concern for all seniors.
Making Positive Changes
Dinner, usually the main meal of the day, comes around every 24 hours. The question isn’t whether to eat dinner, but what to eat and how to prepare it. Whether you’re an empty nest couple or a single person living alone, cooking a healthy dinner is one of the best things you can do for yourself or your spouse.
“I think it is important to eat healthy,” commented Gertrude Muecke, a widow living in Sandy, Utah, who cooks most of the time for one. “I feel healthy because I eat right and I exercise. You’re just better off if you eat at home.
“Living alone seems to increase the tendency to nibble on a sweet roll or a slice of bread or run to a fast food place rather than cook a meal. Instead, try incorporating healthy cooking into your senior lifestyle.
“Cooking doesn’t have to be complicated. I buy lots of fruits and vegetables and plan my meals around them. After our children were grown, I adjusted to cooking for two, so now I cut recipes down, have leftovers to freeze for a later meal, or to share. My children come over to eat once a week and sometimes we have ‘leftover buffet.’ Many times, I invite my single friends over to eat with me.”
Remember how your kids hated asparagus or claimed Halibut au Gratin was yucky? Now, as a senior cook, you can enjoy foods you love and try new dishes without the complaints of your children.
Simple Remedies for the “I Don’t Cook” Syndrome:
Keep recipes for your favorite dishes, with reduced portion sizes nearby: in a binder, recipe box, or on your computer.
Be adventurous. Find new recipes on the Internet, television food programs, magazines, newspapers, friends, or cookbooks.
Do “planned-overs”—my name for planned leftovers. Use the extra from one night’s roast or chicken breasts for soup, pasta, or salad for subsequent meals.
Share dinner with friends, neighbors, or family. Invite guests to bring a dish, simplifying preparation for all. Singles might want to take turns preparing dinner.
Keep your pantry well stocked, eliminating extra trips to the store.
Freeze food, labeling clearly, for later use.
Earmark the money you save by cooking at home for a vacation or another desired purchase.
Eating dinner out is certainly enjoyable, but it should not become a routine, habitual solution to the question, “What’s for dinner?” A home-cooked dinner is the best remedy.
Summer is a good time to make the transition when we tend to eat lighter, easier-to-prepare foods, and outdoor grilling can be just plain fun. Here’s a couple of my favorite grill recipes.
Grilled Orange Roughy with Salsa
Make the salsa early in the day; then all you’ll have to do for dinner is spend a short time grilling the orange roughy. This salsa also goes well with a variety of fish.
2 serving-size pieces orange roughy
Olive oil
2 T minced cilantro
Rinse orange roughy and pat dry with paper towels. Brush both sides with olive oil and sprinkle each piece with 1 tablespoon cilantro. Place orange roughy in a sprayed or greased fish basket or on a grill screen. Grill over medium heat 5 to 6 minutes per side, or until fish is opaque and flakes easily.
Salsa
2 tomatoes, chopped
½ small red onion, chopped
3 T minced cilantro
1½ T lime juice
½ jalapeno pepper, seeded and chopped
1 clove garlic minced
1/8 tsp salt
In a small bowl, combine tomatoes, onion, cilantro, lime juice, jalapeno pepper, garlic, and salt. Cover and refrigerate. Stir before serving. Serve orange roughy with salsa.
Serves 2.
Korean Barbecue Steak
Marinating steak for grilling enhances the flavor and tenderizes the meat; this steak has a Far-Eastern flair.
2 T sesame seeds, toasted*
3 T soy sauce
1 T sesame oil
2 T brown sugar
2 T chopped green onions
¼ cup chopped onion
½ clove garlic, minced
Dash of pepper
1 tsp minced ginger
2 serving-size pieces steak (sirloin, New York, rib-eye, T-bone, or flank)
*Purchase already toasted sesame seeds or place in a baking pan and bake 3 to 5 minutes at 350° F, watching so they don’t burn.
In a small bowl, combine sesame seeds, soy sauce, sesame oil, sugar, green onions, onion, garlic, pepper, and ginger. Pierce steak with a fork on both sides. Place steak in a glass baking dish or resealable plastic bag. Add marinade. Marinate in refrigerator 4 hours or more.
Remove steak from marinade and grill over medium heat on an oiled or sprayed grill to desired doneness, about 12 to 15 minutes.
Serves 2.
Southwest Chicken Salad
This perky salad, along with fresh fruit and rolls, will provide a refreshing summer supper.
1½ T olive oil
1 T lime juice
½ tsp cumin
½ clove garlic, minced
½ tsp chili powder
¼ tsp salt
Dash pepper
Dash cayenne pepper
1 to 2 boneless, skinless chicken breasts
½ to ¾ c frozen or canned corn
½ can (15-oz) black or kidney beans, rinsed and drained
¼ c diced jicama
2 green onions, sliced
1 small avocado, diced
½ head romaine or other lettuce, torn
Newman’s Own Creamy Caesar Salad Dressing
Grated Parmesan cheese
Seasoned croutons (optional)
In a small bowl, combine olive oil, lime juice, cumin, garlic, chili powder, salt, pepper, and cayenne pepper. Blend well. Marinate chicken in mixture in a resealable plastic bag or covered glass dish in refrigerator 1 hour or more.
Drain marinade and discard. Cook chicken in a medium skillet or on a grill on medium heat until lightly browned and cooked through. Cool and cube.
In a salad bowl, combine chicken, corn, black or kidney beans, jicama, green onions, avocado, and lettuce. Add amount of dressing desired. Sprinkle with Parmesan cheese and top with croutons, if desired.
Serves 2.