Pick up know-how for tackling diseases, pests and weeds.
Farm bill, farm marketing, agribusiness webinars, & farm policy.
Find tactics for healthy livestock and sound forages.
Scheduling and methods of irrigation.
Explore our Extension locations around the state.
Commercial row crop production in Arkansas.
Agriculture weed management resources.
Use virtual and real tools to improve critical calculations for farms and ranches.
Learn to ID forages and more.
Explore our research locations around the state.
Get the latest research results from our county agents.
Our programs include aquaculture, diagnostics, and energy conservation.
Keep our food, fiber and fuel supplies safe from disaster.
Private, Commercial & Non-commercial training and education.
Specialty crops including turfgrass, vegetables, fruits, and ornamentals.
Find educational resources and get youth engaged in agriculture.
Gaining garden smarts and sharing skills.
Timely tips for the Arkansas home gardener.
Creating beauty in and around the home.
Maintenance calendar, and best practices.
Coaxing the best produce from asparagus to zucchini.
What’s wrong with my plants? The clinic can help.
Featured trees, vines, shrubs and flowers.
Ask our experts plant, animal, or insect questions.
Enjoying the sweet fruits of your labor.
Herbs, native plants, & reference desk QA.
Growing together from youth to maturity.
Crapemyrtles, hydrangeas, hort glossary, and weed ID databases.
Get beekeeping, honey production, and class information.
Grow a pollinator-friendly garden.
Schedule these timely events on your gardening calendar.
Equipping individuals to lead organizations, communities, and regions.
Guiding communities and regions toward vibrant and sustainable futures.
Guiding entrepreneurs from concept to profit.
Position your business to compete for government contracts.
Find trends, opportunities and impacts.
Providing unbiased information to enable educated votes on critical issues.
Increase your knowledge of public issues & get involved.
Research-based connection to government and policy issues.
Support Arkansas local food initiatives.
Read about our efforts.
Preparing for and recovering from disasters.
Licensing for forestry and wildlife professionals.
Preserving water quality and quantity.
Cleaner air for healthier living.
Firewood & bioenergy resources.
Managing a complex forest ecosystem.
Read about nature across Arkansas and the U.S.
Learn to manage wildlife on your land.
Soil quality and its use here in Arkansas.
Learn to ID unwanted plant and animal visitors.
Timely updates from our specialists.
Eating right and staying healthy.
Ensuring safe meals.
Take charge of your well-being.
Cooking with Arkansas foods.
Making the most of your money.
Making sound choices for families and ourselves.
Nurturing our future.
Get tips for food, fitness, finance, and more!
Understanding aging and its effects.
Giving back to the community.
Managing safely when disaster strikes.
Listen to our latest episode!
TEXARKANA, Ark. -- Is your idea of cooking for one a bowl of cereal? It doesn't have
to be, said, Carla Haley-Hadley, Miller County extension agent for the University
of Arkansas System Division of Agriculture.
”Cooking for one or two can be tricky,” she said. “You want to make the most of your
ingredients and minimize dishes, but may think it is impossible, especially when many
recipes serve four to six people.
“You don’t have to abandon the kitchen for takeout, or settle on eating a bowl of
cereal,” Hadley said.
There are several options to help you cook healthy meals and still have a single serving
or serving for two.
“One such way is to use your freezer,” she said. “Instead of scaling down a recipe,
cook the full recipe.
“Consider freezing soups, casseroles, chili, pasta dishes and extra vegetables,” Hadley
said. “Then when you do not feel like cooking, just pull these frozen meals out and
Be sure that at least half of the grains in those cook once, eat twice meals are whole
grains. Cook a batch of whole grains such as brown rice or whole-wheat pasta and freeze in
individual portions using a muffin pan. Once frozen, the discs can be stored in a
zip-top bag and then reheated or used as the base of a favorite recipe.
Buying frozen vegetables is convenient and in most cases, they’re almost as nutritious
as fresh. They will keep in the freezer indefinitely, but will lose quality the longer they
“Be sure you shop wisely and chose vegetables without added sauces or butter,” she
When buying fruits, eat the more perishable fruits early in the week, and save more
hearty fruit such as apples and oranges for later in the week.
Get your calcium rich protein. While the quart of nonfat yogurt may be cheaper than
the singles, if you can’t eat it before it expires, you are throwing money in the
garbage, and although our freezer is our friend, yogurt does not freeze well. You
also may consider purchasing cheese slices from the deli instead of dairy section
of the supermarket. While they may be higher in cost per pound, in the long run you
will save because you can choose how much you will eat before it goes bad.
Go lean with protein is the last key message for planning a healthy plate. Protein
does not always have to be meat.
“You can have eggs, beans, and nuts,” Hadley said. “With eggs, you can throw a meal
together fast. They are inexpensive, an excellent source of protein and contain a
wealth of nutrients. At our house, we hard boil a few and keep in the refrigerator
for breakfast, snack or to put in a tossed green salad.”
Also buy family packs of meat, poultry or fish instead of the smaller packages, wrap
individual portions in freezer-safe paper, and use freezer tape to secure. Label each
package with the date and contents. For more information about cooking quick, nutritious meals, contact your county extension
office or visit www.uaex.uada.edu. Please note that some links may change as we redesign our website.
The Cooperative Extension Service is part of the University of Arkansas System Division
of Agriculture and offers its programs to all eligible persons regardless of race,
color, national origin, religion, gender, age, disability, marital or veteran status,
or any other legally protected status, and is an Affirmative Action/Equal Opportunity
February 7, 2014
By the Cooperative Extension ServiceU of Arkansas System Division of Agriculture
Media Contact: Mary HightowerExtension Communications SpecialistU of A Division of AgricultureCooperative Extension Service(501) firstname.lastname@example.org