Table for one?

A table for one can be lonely - or it can be the envy of two-person households who spend much more on meals than their single peers.

Whether you're living in a dorm room or a cubby-hole sized first apartment, at the end of the day, what to cook for supper is the question.

"Of course (being in a single person household), is going to cut down on the cost of food you purchase," said Mary J. Andrews, an urban regional extension agent with the Alabama Cooperative Extension Service.

According to the Alabama Cooperative Extension Service, singles need not spend money on pricey foods to get a tasty, healthful meal.

Basics from the major food groups such as milk, vegetables, fruits, meat, poultry, beans and bread provide the base for simple inexpensive meals.

One package of chicken breasts, for example, can make two or more meals for one person and can be grilled, fried or baked with different spices to add variety.

Andrews and various food Web sites offer tips and recipes to avoid eating instant macaroni every night of the week.

Sweet potatoes, squash, broccoli and cauliflower all flourish this season in Alabama, providing opportunity for numerous recipes.

Baked sweet potato fries make healthy alternatives to french fries. The Food Network's Web site lists a recipe with kosher salt and olive oil. Other recipes suggest adding sesame seeds.

Taking a few hours on the weekend to prepare meals for supper during the week makes it less tempting to stop by a fast-food joint after a long day at work.

Chilies, soups and casseroles can last days and even weeks if you freeze them.

Adding a bit of spice to a dish can bring a new theme to a tired recipe. Exchanging basil for cumin can give chicken a Latin flavor.

"Herbs are wonderful - some herbs are year-round," Andrews said.

Herbs in season all year include sage and mint according to the Alabama Cooperative Extension.

Soft drinks not only cost more on average than bottled water, but their sugar, calories and carbonation pale in comparison to the health benefits of water. Water has no calories or sugar, hydrates the skin and unlike carbonated beverages, doesn't damage teeth over a long period of time.

The Institute of Medicine advises that men consume about 13 cups of water a day and women consume about 9 cups of water each day. Water means tea and other beverages, according to the study.

Easy steps such as storing food right after buying it makes it last longer. Once perishable foods thaw, which they can do in the still palpable heat of early fall, they are as good as gone.

"We need to take them directly to the fridge," Andrews said.

We've all heard that going to the grocery store when we're hungry is a bad idea. Writing a list beforehand makes you less likely to veer off and toss things you think you need into your shopping cart on a whim.

Try taking inventory of what you already have in your kitchen. You may find something that you may have forgotten about and don't need to buy more.

Need a recipe to get you started? Try this simple twist on a grilled cheese sandwich.

1 egg, slightly beaten

1/4 cup of milk

Dash of Salt

1 slice of cheese

2 slices of bread

Margarine for frying

Beat egg, milk and salt together. Put cheese between bread slices. Place on tablespoon of margarine in a hot fry pan; turn heat to low.

Dip cheese sandwich in egg mixture, covering completely.

Fry each side of sandwich until brown.

Source: Alabama Cooperative Extension

Jennifer Crossley can be reached at 740-5743 or

jennifer.crossley@timesdaily.com.