Solo – Recipes for one

Taking the time to cook for oneself might seem daunting. Even choosing what to make day in and day out can be demotivating, so we end up tapping on a scooter app instead and carrying on with our tasks. Modern conveniences mean that we often slip into habitual takeout runs or pre-made supermarket dinners. These options surely have their time and place, but there is no taste substitute for cooking a wholesome, nutritious meal from scratch (for the most part) to feed your body as well as your soul.

With social media hacks and the air fryer revolution, solo chefs and cooks worldwide have cottoned on to the glorious world of dude-food and single-eats. A phenomenon that has gained massive popularity since the pandemic lockdowns. South African food aficionado Derick van Biljon dives into ideas and tricks to stimulate your creative juices, spark your craving for honest eating, and awake a renewed love for healthy, home-cooked meals and treats – even if you are living on your own.

BREAKFAST – FRITTATA BOWL

A delicious high protein kick-start to your day. This satisfying eggy bowl is virtually foolproof and every bit as epic as a chef-made restaurant omelette.

Oven: 180°C

Prep time:10 mins

Cook time: 15 mins

INGREDIENTS

• 2 large free-range eggs
• 2 tablespoons milk or cream
• a pinch of dried origanum
• ½ cup grated cheddar (divided)
• 1 baby onion chopped (divided)
• 1 pimento red pepper chopped (divided)
• 2 slices of smoked ham or chicken
• 1 teaspoon cream cheese or ricotta
• salt and pepper

INSTRUCTIONS

1. Beat the eggs, milk, salt and pepper (to taste) and origanum together till well combined.
2. In a greased ramekin or small oven proof bowl add 2/3 of the cheddar, 2/3 of the onion and 2/3 of the red pepper. Add the egg mixture and stir this up.
3. Fold the ham/chicken into a rough cone shape and press into the mixture on the side of the ramekin, without submerging it completely.
4. Add the rest of the cheddar on top and the cream cheese on top of that.
5. Sprinkle the rest of the onion and red pepper over everything. Season with a bit of salt and black pepper.
6. Bake in the oven for 15 min or until just set.

LUNCH – TACO NIÇOIS

A perfect weekend self-love mashup. French classic meets Mexican food truck. Treat yourself or invite a friend over and double down on this glorious hard-shell brunch to lunch crunch explosion.

Oven: 160°C
Prep time: 20 Mins

INGREDIENTS

for the potato taco

• 1 large potato
  • 1 teaspoon corn starch
  • pinch of salt and ground white pepper
  • 50ml neutral cooking oil

for the Niçois

• 1 can of salmon or tuna
  • 1 baby onion thinly sliced
  • 1 hard boiled egg
  • 3 cherry tomatoes chopped
  • 1 gherkin chopped fine
  • 1/5 cup sliced green beans blanched
  • some romaine lettuce or mixed greens
  • 1/5 cup crisped bacon bits (optional)

for the dressing

• 2 tablespoons double cream plain yoghurt
  • 1 tablespoon lemon juice
  • ½ teaspoon smooth mustard
  • 1 teaspoon honey or maple syrup
  • a large pinch of dried mixed herbs
  • 3 anchovy fillets finely chopped (optional)

INSTRUCTIONS

1. Mix everything for the dressing first and set aside to develop the flavours.
2. Grate the potato on a plate, then take small handfuls and squeeze as hard as you can to remove as much of the liquid as possible. Set aside in a bowl.
3. Mix in the salt, pepper and cornstarch, using your hands to distribute evenly through the grated potato.
4. Heat a pan or skillet over medium heat with the cooking oil for shallow frying.
5. Gather the grated potato mixture into a lump and carefully place in the centre of the pan.
6. Spread out the potato with a spatula or spoon, to a fairly even thickness. You want to see small gaps where the oil bubbles through.
7. Fry for 5 min. Watch the edges, when they become crispy and brown Flip the taco using two utensils.
8. Fry for another 5 min or until you get a good, even, golden colour on the base. Remove and drain on kitchen paper.
9. At this stage the taco is still soft and pliable. Immediately fold the taco in half on to itself, placing baking paper or tin foil across the inside to support the taco shape.
10. Transfer to the oven and crisp up for 10 min. Remove and allow to cool.
11. Arrange the other ingredients in order: lettuce, green beans, tomatoes, onions, fish, gherkins, egg and bacon.
12. Spoon generous amounts of the dressing over the Niçois and feast like no one is watching. Add a squeeze of your favourite hot sauce if you feel the vibe.

TOP TIPS

• Onions: baby onions will keep for much longer than a chopped onion left in the fridge. It is also much safer, as onions tend to absorb bacteria if not refrigerated properly.
• Peppers: buy pimento or baby peppers (those small ones) and use as needed. Kept in the cooler properly washed and sealed, they will serve you for weeks on end.
• Frozen vegetables don’t taste great, but at least you get the full nutrition punch, so don’t hold back.
• Buying fresh veg such as green beans is sensible. Prepared and blanched, they can be frozen and revived tasting just as good as the day you bought them.
• Finally-the stigma around canned foods not being cool flies out of the window when you learn how they can bring flavour and nutritional value to an otherwise fast food and snack diet. Give them a chance, I’ll have a three-bean salad over a two-minute burger any day of the week.

DINNER – LEMONY CHICKEN ON MUSHY PEA & HERB MASH

Oven 160°C
Prep time: 30 min
Cook time: 15 min

Flavour bang in a pan! One of my favourite solo meals of all time. It’s a bit of a fuss, but high reward. You’ll love it and crave it way too often for comfort. So, hunker down and go for gold, it’s worth the effort.

INGREDIENTS

for the chicken

• 2 fillets of free-range chicken
• the zest and juice of 1 lemon
• 2 tablespoons parsley, finely chopped
• a large pinch of salt and crushed black pepper
• 1 tablespoon olive oil
• 2 tablespoons butter
• 1 clove of garlic, peeled and bruised
• a few sprigs of thyme
• 1 tablespoon capers

for the mash

• one large potato, peeled and diced
• 1 cup frozen peas
• 1 tablespoon butter
• 1 dollop of double cream plain yoghurt or cream
• dried herb mix
• ground white pepper and salt to taste

to serve (unless you’re lazy and grab the mayonnaise jar)

• 2 tablespoons crème fraîche
• 1 teaspoon lemon juice
• 1 teaspoon chopped chives or herbs of your choice
• salt and crushed black pepper to taste

INSTRUCTIONS

1. First marinade the chicken – slightly thin out the thicker parts of each fillet by bashing with your palm or using a mallet.
2. Add the lemon juice, zest, parsley, salt and pepper (no oil) and gently massage into the fillets. Allow to marinade for no less than 15 mins.
3. Mix the crème fraîche dressing next to let the flavours develop.
4. Place the diced potato and peas, covered in salted water, in the microwave for 10 mins while you get started on the chicken.
5. Heat the cooking oil over medium hot heat. Brown the chicken for 3 mins on each side (retain any liquid from the marinade).
6. By this time the potato and peas will be cooked, so strain and allow to rest.
7. Turn up the heat and add the bruised garlic, thyme and butter. Braise the fillets with the butter for about 2 mins, allowing the aromatics to infuse and the butter to become browned.
8. Add the capers next (a bit of the brine juice is great here) and just toss through.
9. Transfer the fillets and any drippings to a dish but retain that thyme and garlic. Pop in the oven to gently heat through for 10 min.
10. Onto the mash – first crush the now roasted garlic with a fork or wooden spoon. Add the potatoes and peas. Fry over medium heat to heat through and get a slight colour.
11. Add all the rest of the mash ingredients and give everything a good mix till you have a rustic Herby, buttery, creamy mash.
12. Serve in a handsome bowl with the fillets and caper drippings over the top.
13. Enjoy with the creme fraiche dressing. Eat slowly and make the moment last, you deserve this.

DESSERT – CHOCOLATE PROTEIN MUG CAKE

A quick, easy chocolate treat that is guilt-free and high in protein. Satisfy your sweet craving without busting the workout goals. Minutes to make and delicious. A true hack of the bakes, this gives cake a new meaning. Make two, they keep well for reheated midnight foraging.

Prep time: 10 mins

INGREDIENTS

• ¼ cup (32g) chocolate protein powder
  • 1 tablespoon cake flour or substitute
  • 2 tablespoons brown sugar or substitute
  • ½ teaspoon baking powder
  • 1 tablespoon cocoa powder
  • 1 large egg
  • ¼ cup milk of choice
  • 1 tablespoon chocolate chips or dark chocolate block.

for the topping

• peanut butter

INSTRUCTIONS

1. Mix all the dry ingredients in a jug or bowl until combined.
2. Add the milk and egg then mix till smooth, don’t over-mix.
3. Grease a large mug or ramekin of about 300ml.
4. Pour the cake mixture into the mug, and microwave at full power for 60-90 sec. It will puff up and as soon as it starts settling down again, the cake is ready.
5. Enjoy with the peanut butter, or if you don’t feel too guilty, a drizzle of salted caramel sauce.

Warning: once you get this recipe down, there is the temptation to make it at any time at the drop of a hat.