1. food and drink
2. desserts and baking

Meals for One
healthy recipes FOR one and everyday tips for cancer prevention
Our vision
World Cancer Research Fund (WCRF UK) helps people make choices that
reduce their chances of developing cancer.
Our heritage
We were the first cancer charity:
u
u
u
To create awareness of the relationship between diet and cancer risk
To focus funding on research into diet and cancer prevention
To consolidate and interpret global research to create a practical
message on cancer prevention
Our mission
Today World Cancer Research Fund (WCRF UK) continues:
u
Funding research on the relationship of nutrition, physical activity
and weight management to cancer risk
u Interpreting the accumulated scientific literature in the field
u Educating people about choices they can make to reduce their
chances of developing cancer
WCRF UK is part of the World Cancer Research Fund global network, which consists of the
following charitable organisations: the American Institute for 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 Research
Fund France (WCRF FR); and the umbrella association, World Cancer Research Fund
International (WCRF International).
Contents
Eat well, live well 2
The fast food trap 3
Meals for 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
Eat well, live well
When preparing a meal for family or friends, cooking
can be a very enjoyable and rewarding experience. But
making a meal that only you will be able to appreciate can
sometimes seem like a big effort for little reward.
That’s why WCRF UK has produced this practical
cookbook, to show you just how easy it can be to
create healthy home-cooked meals for one person.
It’s full of delicious yet simple dishes that are neither
time-consuming nor expensive. With helpful tips on
how to make the most of cooking for one, our easy-tofollow recipes are sure to help you rediscover the joys
of cooking.
The healthier option
It’s an age-old saying, but there is actually some truth in
the phrase ‘you are what you eat’. Enjoying a balanced
diet that includes five or more portions of vegetables and
fruits each day is essential for healthy living.
Basing your diet on plant foods such as wholegrains,
pulses, vegetables and fruits can help to reduce your
risk of cancer. These foods contain plenty of fibre and
water which keep you feeling fuller for longer, which
can help you stay in shape.
Maintaining a healthy weight is one of the most
important things you can do to reduce your cancer risk
as well as lowering your risk of other dieases such as
heart disease and Type 2 diabetes.
02
The fast food trap
When you only have yourself to cook for it’s easy to be
tempted by the convenience of microwave ready meals
or fast food takeaways. But when eaten too often, these
foods can contribute to weight gain.
All foods provide us with energy (calories), but some
foods contain more energy weight-for-weight than others.
These tend to be high in fat and/or sugar and are known
as energy-dense foods. Eating too many of these foods
can lead to weight gain, as it is difficult to control how
many calories you are consuming.
Fast foods and ready meals can be high in fat, as well as
salt, so it’s best to eat these only occasionally. Choose your
meal carefully and always check the food label. Try to pick
foods with the lowest amounts of fat, sugar and salt.
You can make ready meals healthier by adding extra
vegetables or salad on the side.
The best way to make sure you are enjoying a healthy,
balanced diet is to prepare the majority of your meals
yourself. This way, you can ensure that your food is
healthy and nutritious, and you can also control the
amount of fat, sugar and salt in your diet.
03
Meals for one – made easy!
The next time you are making a meal for yourself, instead of
resorting to a fried egg on toast or reaching for a microwave
ready meal, why not make something that you know will be
healthier and tastier? Your health and wellbeing is certainly
worth the few minutes that it takes to create a wholesome
and delicious dish.
We know that there are lots of common worries
about cooking for one that can be discouraging.
WCRF UK has dispelled these meal-for-one
myths below.
“
MYTH: "Cooking homemade meals for one
person is expensive."
FACT: This does not have to be true. A healthy diet
for one can be as economical as a healthy diet for a
family of four.
”
Planning ahead
The key to cost-efficient cooking for one lies in planning and
preparation. If you spend just a few minutes a week thinking
about the meals you want to make each day, you can prepare a
list of ingredients in advance of your weekly
shopping trip. And, even if you do your
shopping on a daily basis, writing a list can
help you to make the most of your groceries.
For example, if a recipe requires only half
an onion or carrot, by planning ahead, you
can use the other half of the ingredient in a
completely different dish another day, safe in
the knowledge that your excess food will not
be going to waste.
Look out for the pound symbols to see
which recipes are cheaper to make
04
£ £ £
“
MYTH: "It takes too much time and effort to
prepare a meal just for me."
FACT: Not true, preparation can take just a few
minutes and not only will you be rewarded with a
tasty meal, but you can be sure that it’s a healthy
one too.
”
Prepare in advance
Making your own meal can actually take less time than it
takes to cook a ready meal in the oven. However, there
are bound to be some occasions when you simply don’t
have time to prepare a meal from scratch, meaning that
you have to grab something quick and easy. By preparing
meals in advance, and storing them correctly and
safely, you will be able to enjoy a healthy meal in
no time at all.
For example, if you’re planning to have a vegetable
chilli one evening, why not make enough for two servings
and freeze the extra portion for another day? Then, when
you’re in a hurry, or you really don’t want to cook, you
can simply defrost and re-heat the chilli, and serve it
with a baked potato or some boiled wholegrain rice
and vegetables.
05
“
MYTH: "Cooking homemade meals for one means
you have to waste lots of food."
FACT: You only waste things that you don’t get
round to using. Try our tips to make the most of
your shopping.
Smart shopping
Try not to shop when you are hungry
as you are more likely to buy on impulse.
Choose fresh vegetables and fruits that
keep well such as: cabbage, carrots,
celery, kale, artichokes, onions,
parsnips, squash, oranges, apples
and grapefruit.
Frozen vegetables and fruits can be
kept for longer and are a good source
of nutrients. Dried fruit can also come
in handy.
eep leftover peppers, onions and
K
mushrooms in sealed plastic sandwich
bags in the fridge. Add them to
pasta dishes and stir-fries or as extra
toppings on pizzas.
Tinned tomatoes and varieties of
beans are always handy to keep in
the cupboard.
Look out for seasonal vegetables and
fruits such as: berries in summer,
apples and squash in autumn, greens
and oranges in winter and asparagus
and rhubarb in spring. Seasonal foods
tend to be cheaper and full of flavour.
At home, keep fruit where you will see
it so you remember to eat it!
Only buy larger packs of items that
can be kept for longer like pasta, rice,
noodles and cous cous.
Stock up on small jars of seasoning
like chilli powder, cinnamon and
ginger, which tend to last a long
time and can add lots of taste to your
meals. Reduced-salt stock cubes are
also a good idea.
06
”
Safer storage
Remember to check the
use-by date on all food
items, and follow the
manufacturer’s storage
advice carefully. Food
that has passed its
use-by date can become
contaminated with
bacteria, which may
lead to food poisoning.
When storing meals you
have made, place them
in a clean freezer bag or
container. Label them
to show what is inside,
and the date that it was
stored. Ensure your
fridge stays between
0°C and 5°C.
Cover and place food
in the fridge as soon as
possible. If it’s hot, wait
for it to cool to room
temperature before
refrigerating or freezing
as desired.
“
MYTH: "All the recipes I find are for
four to six people, they’re no use to me."
FACT: We thought you might think that!
So, to help you on your way, dietitian
Iona Lidington has devised six delicious
and healthy recipes for you to try.
”
"Whoever said 'cooking for one
is too much hard work' should try the tasty meals
in this book. With easy-to-follow steps and lots of
tips on how to shop and store the food you buy, these
nutritious recipes are just what you need to
rediscover the joy of cooking!"
Iona Lidington
07
HOW MUCH DOES IT COST?
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08
Mediterranean Oranges and Apricots
This mouth-watering breakfast will wake up your taste buds. It is packed
full of vitamin C which can help to support the immune system.
1
Serves 1
50ml/2fl oz orange juice
3 dates, stoned and
chopped
3 dried apricots, chopped
A few sultanas or raisins
1 Brazil nut, chopped
2 pinches of cinnamon
1 orange
1 tablespoon low-fat
natural yoghurt
1 teaspoon clear honey
2
3
4
Put the orange juice, dried fruits, chopped Brazil
nut and a pinch of cinnamon in a flat serving dish.
Stir well and leave to one side.
Using a sharp knife, slice off the top of the orange.
Take off all the skin and pith and cut in half. Cover
and leave to chill in a refrigerator for 30 minutes.
Mix together the yoghurt, teaspoon of honey
and a small pinch of cinnamon.
Serve the orange with the fruit mixture spooned over
the top and the yoghurt mixture alongside. Drizzle a
little 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.
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
PREPARATION
TIME
12 MINS
depending on what you have in your cupboards.
Try dried figs, cranberries, cherries,
pineapple, apples or pears.
COOLING
TIME
30 MINS
09
Carrot and Red Lentil Soup
Soups are great for a quick, informal meal. They are also a useful way of sneaking
more vegetables into your diet, instead of having them simply as a side serving to
a main meal.
Serves 1
with an extra portion for later
1 teaspoon olive oil
1 small onion, peeled and
chopped
2 medium carrots, peeled
and chopped
1 medium cooking apple,
cored, peeled and chopped
1 reduced-salt stock cube
dissolved in 570 ml/1 pint
hot water or 570 ml/1 pint
of vegetable water
1 bay leaf
1
2
3
4
5
Heat the oil in a saucepan. Add the onions and cook
over a low heat until soft.
Add the carrots, stir well and cook for 5 minutes.
Add the apple, stock and bay leaf. Bring to the boil,
then add the lentils and reduce the heat, cover and
simmer for 20-30 minutes until the lentils are soft.
Add some freshly milled black pepper and the
cinnamon (if using) and remove the bay leaf.
Serve the soup as it is, or blend in a liquidiser or with
a hand-held blender for a smoother consistency.
Top with chopped parsley or chives as desired. Serve
with a large wholemeal roll or a couple of thick slices of
wholemeal bread.
100g/4oz dried red lentils
Nutritional analysis per serving:
Pinch of cinnamon
(optional)
224 kcal, 2.6g fat, 0.7g salt
3 of your 5 A DAY
Freshly ground black pepper
Chopped parsley/chives
to garnish
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!
Double up for later
PREPARATION
TIME
10 MINS
COOKING
TIME
30 MINS
10
Once cooked, the leftover soup can easily be stored
for up to 48 hours in a fridge in a sealed container.
Many soups can also be frozen for up to a month.
Freeze in suitable portion-size containers and make
sure you re-heat the soup thoroughly. Do not re-freeze
soup once it has been re-heated.
HOW MUCH DOES IT COST?
FLASH
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11
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12
Leek and Potato Spanish Omelette
This recipe will bring a touch of sunshine to your table with its colourful mix of
green and yellow ingredients.
1
Serves 1
100g/4oz potatoes, peeled
and cubed
1 small leek, trimmed,
washed and chopped
2
3
2 eggs
2 tablespoons semiskimmed milk
1 teaspoon chopped chives
1 tablespoon olive oil
Freshly ground black pepper
4
5
Boil the potato cubes in a pan of water for
5 minutes, then add the leek and cook for a further
3 minutes, until just tender. Drain well.
Beat together the eggs, milk and chives.
Heat the oil in a 20cm (8 inch) oven-proof, non-stick
frying pan and arrange the leek and potato over
the base. Pour the egg mixture over the top and
cook over a medium heat until the edges of the egg
mixture start to set.
Pre-heat the grill to a medium heat. Place the pan
under the grill to set and finish cooking the top of the
omelette.
Remove from under the grill and leave to stand for a
minute before carefully turning out on to a warmed
serving plate and cutting into wedges to serve.
Nutritional analysis per serving:
294 kcal, 15.5g fat, 0.4g salt
1 of your 5 A DAY
TOP Tip: Garlic goes well with this recipe, if you like
PREPARATION
TIME
8 MINS
a fuller Spanish flavour – just cook a crushed clove
lightly in the oil in the pan before adding the potato
and leek.
COOKING
TIME
18 MINS
13
Turkey Chow Mein
Turkey is a great choice as it is low in fat and much more economical than chicken. This
dish provides you with plenty of protein which is essential for maintaining good health.
Serves 1
1 tablespoon vegetable oil
1 small onion, finely
chopped
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
Heat the oil in a large pan, add onion and garlic
and cook until soft, then add the turkey and
1 tablespoon of water. Cook until the turkey begins
to brown, stirring continuously.
2
Reduce the heat to low and add the pepper,
mushrooms, pak choi, carrot, ginger and
2 tablespoons of water. Cook until the vegetables are
just tender.
3
Prepare the egg noodles following the manufacturer’s
instructions on the packet.
4
Mix the egg noodles with the turkey and vegetables.
Serve immediately in a warmed bowl with or without
chopsticks!
Nutritional analysis per serving:
372 kcal, 7.4g fat, 0.6g salt
4 of your 5 A DAY
1 carrot, peeled & sliced
2 teaspoons dried ginger
or 2.5 cm (1 inch)
fresh ginger, peeled
and chopped
1 block Chinese-style
egg noodles
TOP Tip: If you don’t have pak choi, any dark green
vegetables, like spring greens or broccoli florets can
be used instead.dfg
COOKING OILS
PREPARATION
TIME
10 MINS
COOKING
TIME
10 MINS
14
Always use an oil that's intended for
cooking and avoid reusing oils. Avoid
heating oils to their smoking point (the
point at which they start to smoke). Olive oil has
a lower smoking point than other oils but is fine
to use at a low or medium heat. If a recipe does
require cooking at a higher temperature then we
have suggested using vegetable oil instead.
HOW MUCH DOES IT COST?
£ £ £
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HOW MUCH DOES IT COST?
£ £ £
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16
Vegetable Fajitas
These delicious pancake-style wraps make a quick and easy meal.
(Makes filling for two wraps
1
Remove the avocado flesh from the skin and place
in a flat-bottomed bowl. Mash with a fork to make
a rough paste. Add a little freshly milled pepper and
the lemon juice and blend together.
2
Place the chopped tomatoes, spring onion and
coriander in a small bowl and stir.
– perfect as a main meal)
2 flour tortilla flat bread
wraps (usually found in the
bread section of your local
shop or supermarket)
1 tablespoon low-fat plain
yoghurt
Guacamole:
½ avocado
Freshly ground black pepper
1 teaspoon lemon juice
Salsa:
4 cherry tomatoes,
washed and quartered
1 spring onion, washed
and finely chopped
Chopped coriander
Filling:
1 dessertspoon vegetable oil
1 small red onion, sliced
1 clove garlic, finely chopped
1 courgette, sliced and
chopped
4 mushrooms, chopped
½ red pepper, washed
and sliced lengthways
½ green pepper, washed
and sliced lengthways
Pinch of chilli powder
Pinch of oregano
Freshly ground black pepper
3
4
In a thick bottomed frying pan add the oil and sauté
the onion until it begins to soften. Add the garlic
and courgette and cook for 2-3 minutes. Add the
mushrooms, peppers, chilli powder, oregano and
black pepper to taste. Cook for a further 5 minutes,
stirring all the time and serve immediately (usually
from the sizzling pan).
Warm the tortilla wrap as indicated on the packet
(usually in a microwave or oven), spoon half the
vegetable mixture in a line along the centre of the
tortilla, and top with half the salsa, guacamole and
yoghurt. Fold up one end of the tortilla, then one
side across, before wrapping the remainder
around to form a small parcel. Do the same with the
other tortilla. Enjoy eating with your fingers.
Nutritional analysis per serving:
461 kcal, 18.4g fat, 0.6g salt
5 of your 5 A DAY
TOP Tip: You can also add prawns or pieces of
thinly sliced turkey or chicken to boost the protein
content.
PREPARATION
TIME
See page 14
for information
on cooking oils.
10 MINS
COOKING
TIME
10 MINS
17
Warm Almond Peaches with Honey
Fruit is a perfect pudding as it is naturally sweet and low in fat. Ricotta cheese is a
good alternative to cream in desserts.
Serves 1
2 peach halves (canned
in natural juice) or 1 fresh
peach, if available
1
2
25g/1oz ricotta cheese
5 small amaretti biscuits,
lightly crushed
2 teaspoons clear honey
Zest (finely grated) and
juice of ½ lemon
3
4
5
PREPARATION
TIME
8 MINS
Preheat the oven to 180°C/350°F/Gas Mark 4. Line
an ovenproof dish with non-stick baking parchment.
Place the two peach halves, stone-cavity side up,
on the baking parchment. If using fresh peaches,
remove skin (by placing in large bowl, pouring
boiling water over them and leaving to stand for 2–3
minutes, the skin should peel away easily), halve
and remove stone, and place on the parchment as
for canned peaches.
Spoon the ricotta cheese into a bowl and blend with
a wooden spoon to a smooth consistency. Add the
crushed amaretti biscuits, honey, lemon zest and
juice. Blend together well.
Spoon an equal amount of filling mixture into each
peach half and bake for 20 minutes.
Drizzle a little extra honey over the peaches and serve
warm, on their own, or with a spoonful of low-fat
vanilla yoghurt.
Nutritional analysis per serving:
149 kcal, 4.1g fat, 0.2g salt
1 of your 5 A DAY
COOKING
TIME
20 MINS
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.
18
HOW MUCH DOES IT COST?
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19
Meals for One
WCRF UK's Recommendations
for Cancer Prevention
1 B
e as lean as possible without becoming underweight
2 B
e 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 A
fter treatment, cancer survivors should follow the
Recommendations for Cancer Prevention
And, always remember – do not smoke or chew tobacco
20
About WCRF UK
WCRF UK is the principal UK charity dedicated to
the prevention of cancer through the promotion of
healthy diet and nutrition, physical activity and weight
management. WCRF UK is committed to providing cancer
research and education programmes which expand our
understanding of the importance of our food and lifestyle
choices in the cancer process.
By spreading the good news that cancer can be
prevented, WCRF UK hopes that many thousands of lives
will be saved. The education and research programmes
of WCRF UK are funded almost entirely by donations from
the public.
Our information on cancer prevention
WCRF UK gives information on cancer prevention and
survivorship based on the most comprehensive review of
the scientific evidence, led by independent experts.
Our advice is kept up to date through our Continuous
Update Project (CUP), which reviews and interprets the
research on an ongoing basis. It updates the findings of
our 2007 Expert Report, Food, Nutrition, Physical Activity,
and the Prevention of Cancer: a Global Perspective, the
most authoritative study of its kind ever published. Our
publications are also reviewed by independent experts
and are regularly updated.
This booklet contains information based on:
2007 Expert Report
WCRF UK’s Recommendations for Cancer Prevention have been simplified into
three Guidelines that explain the key ways we can reduce our risk.
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WCRF UK Guidelines for Cancer Prevention
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The choices you make about food, physical activity and weight management
can reduce your chances of developing cancer
– choose mostly plant foods, limit red meat and avoid processed meat
– be physically active every day in any way for 30 minutes or more
– aim to be a healthy weight throughout life
And, always remember – do not smoke or chew tobacco
WCRF UK is part of the WCRF global network
For more information about this cookbook please contact us:
World Cancer Research Fund (WCRF UK)
22 Bedford Square, London WC1B 3HH Tel: 020 7343 4200 Fax: 020 7343 4201
Web: www.wcrf-uk.org Email: [email protected]
Registered in London, England No: 2536180. Registered with the Charity Commission in England and Wales (Registered Charity No: 1000739)
Registered Office: 22 Bedford Square, London WC1B 3HH
“Stopping cancer before it starts”
© 2012 World Cancer Research Fund / WEW5CS. Next review date: May 2015