Cooking for 1 or 2: Easy meals for healthier digestion

By Jennifer Brown, Recreation & Wellness Specialist, Billings Parks and Recreation

As we get older, many of us begin cooking for just one or two people. This can make it easy to skip meals or choose quick foods that are low in nutrition. But your body still needs good food, especially foods that help your gut.

Why Gut Health Matters as We Age

Your gut has tiny “good bacteria” that help with digestion, blood sugar, mood, and immunity. As we age, these good bacteria decrease. This can lead to constipation, low energy, belly discomfort, higher blood sugar and getting sick more often

Good news: You can improve gut health at any age by eating the right foods.

Easy Gut-Friendly Foods

You don’t need anything fancy. Start with:

• Vegetables: broccoli, cauliflower, leafy greens, onions

• Fermented foods: yogurt, kefir, sauerkraut

• Fruits: berries (blood sugar friendly), apples

• Healthy fats: olive oil, nuts, avocado

• Proteins: eggs, chicken, fish

Simple tip: Eat a vegetable first at each meal to support digestion and blood sugar.

How to Cook Smaller Portions

Cooking for 1 or 2 can be quick and easy:

• Cook once, use twice: Make chicken or veggies once and use for 2–3 meals.

• Use small pans or a toaster oven to avoid big batches.

• Freeze leftovers in 1–2 serving containers.

• Buy smaller amounts of produce each week so food stays fresh.

• Build simple meals: protein + veggies + healthy fat.

Why This Matters

Eating simple meals for 1 or 2 helps you:

• Improve gut health

• Control blood sugar

• Reduce inflammation

• Boost energy

• Stay independent and active

Upcoming Classes with Billings Community and Senior Center

Intro to Diabetes – Learn easy steps to support blood sugar.

Intro to Gut Health – A simple 3-week series on healing the gut.

Cooking for 1 or 2 – Recipes, smaller portions, and smart kitchen tips.

Broccoli-Cheddar Sausage Skillet

Makes 2–3 small servings | One-Pan Meal | 15–20 minutes

A simple, warm, high-protein meal that supports gut health with broccoli and keeps portions small.

Ingredients (Small Batch)

• ½ lb cooked sausage (sliced smoked sausage OR ½ lb cooked ground sausage)

• ½ can (about 5 oz) cream of mushroom soup (Save the rest for another meal — freezes well.)

• ½ cup mayonnaise

• 1 small egg, beaten (Or use 2 tbsp liquid egg.)

• ½–1 tsp onion powder

• 1 (10 oz) bag frozen broccoli florets

• ½ cup to 1 cup shredded sharp Cheddar cheese

• Salt & pepper to taste

• Dash of paprika

• Optional: 1 tbsp butter or olive oil for sautéing

Directions (Easy & Fast)

1. Cook or heat the sausage - Brown raw sausage or heat pre-cooked sausage in a small skillet. Remove from the pan and set aside.

2. Make the creamy sauce - In a small bowl, stir together: cream of mushroom soup, mayonnaise, beaten egg, onion powder and salt, pepper, paprika

3. Cook the broccoli - Add frozen broccoli to the skillet. Cook 4–5 minutes until warm and tender. Break up any big pieces.

4. Add sausage back in - Stir sausage into the broccoli.

5. Add the creamy mixture - Pour the soup mixture over everything. Stir until coated.

6. Melt the cheese - Sprinkle cheese on top. Cover the skillet and cook 5 minutes until melted.(Or stir some in and melt the rest on top.)

7. Serve warm - Great for lunch or dinner. Leftovers reheat well in 1–2 minutes.

Allies In Aging Blog brought to you by First Interstate Bank.