The chef
Brian McCarthy has spent his career surrounded by food. He is a chef de partie who has worked in a Michelin-starred restaurant. Top his experience off with honours in Culinary Arts and garnish with an MA in Culinary Innovation and McCarthy is well placed to give us some top tips on how to cook simple recipes and to give advice on how to use one main ingredient as the base for several meals.

The larder
First things first. McCarthy recommends a well-stocked larder full of dried and tinned food to set the scene for your culinary escapades. He explains there is no need to be overly fussy about your ingredients.

“Foodstuffs that are cheap and versatile should be a staple in the kitchen,” he says. Necessary items are the basics like chilli, onions and garlic. Tinned tomatoes and tinned beans such as chickpeas and kidney beans are a must. The dry goods you will need are brown rice, pasta and, of course, potatoes.

Garam masala, the traditional curry spice stocked in any decent supermarket, is the all-round spice that will be the base for any curry. Olive oil is essential and is used to fry, marinade and as the base of salad dressing. Balsamic vinegar is also a key ingredient in many dishes. Condiments such as soy sauce, mustard, mayonnaise, vegetable oil and tabasco should also have a place in your larder.

The freezer
The freezer is a godsend for any lone dweller. In it, you should have fresh meat and fish portioned and frozen in single servings. Spinach, peas and greens should lurk somewhere in there too as they are great for soups and side dishes.

Healthy, efficient meals
McCarthy has some ideas on how to cut your workload in the kitchen and illustrates how easy it is for separate meals to be created from one main ingredient.

A spicy tomato sauce can be made simply and in bulk, and can be frozen in portions. It can be the base for any number of different meals.

Meal one: An adaptable sauce can be made by heating a tin of tomatoes together with diced onion and chilli. Add salt and pepper according to taste.

Try the sauce with pasta or add mince to create homemade spaghetti bolognese.

Meal two: Combine the sauce with cooked pasta, fish and olives in a glass tray, topped off with mozzarella cheese and cooked in the oven for a spicy pasta bake.

Meal three: Try the spicy sauce mixed with some tuna, chilli, kidney beans or chickpeas. Liberally add some garam masala and coconut milk and serve on a bed of rice for a delicious curry.

If you prefer something less racy, McCarthy suggests fish. Buy some salmon at your local fishmonger and cut it into two pieces.

Meal one: Roast some baby potatoes (more than you need) and poach both salmon pieces. Serve one piece with peas from your freezer. Add lemon juice for a zesty finish.

Meal two: Cut the remaining potatoes in half, combine some rocket and green beans, peppers and tomatoes to make a quick leafy salad. Place your salmon piece on top, add a spoon of crème fraîche to the salmon and sprinkle on some fresh herbs.

McCarthy adds: “You eat with your eyes, so why go to the effort of cooking at all, if you don’t add little touches that turn an ordinary meal into something special?”

With simple ideas like the ones above and some creative additions of your own according to your taste, it’s easy to have a whole range of dishes at your fingertips that can be stored effortlessly in your fridge or freezer. Spend a few moments planning your meals for the week, use versatile ingredients and a bit of imagination, and you can eat delicious meals every day with very little effort.