Food for Thought

By MCT News Service

August 21, 2010 Last Updated: August 21, 2010 02:48 PM Recipes

Among the useful books for college students to have are the “Healthy College Cookbook” and the classic “Better Homes and Gardens Cook Book.”

College students also should make the grade in the kitchen

Your first apartment — if you're a typical college student, it can be a little overwhelming.

You're out of the cramped dorms, a good thing, but you're also out of the dorm cafeteria. Cooking real meals for yourself might sound intimidating, especially when it's just so easy to whip up a box of macaroni and cheese or order pizza.

With the right tools and trusted standbys, however, cooking on your own can be done quickly, cheaply and, most importantly, in a healthy way.

When you're ready to try a little cooking, try the five recipes we've selected from "The Everything Healthy College Cookbook" by Nicole Cormier, and check out the following cooking tips and kitchen necessities for college students.

• A cookie sheet: Sure, you can bake cookies, but you can use it for just about anything you need to bake in the oven.• A mixing bowl: Better yet, invest in a set of stacking mixing bowls. They're inexpensive, and you'll have the right-sized bowl for mixing, serving or storing.• A slow cooker: You probably didn't consider taking a crockpot to college, but it's a great tool to use. Try experimenting with vegetables and stews for warm, filling meals in winter.• A colander: Otherwise known as a strainer, a colander is indispensable. Use it for all of the pasta you'll be making, or for draining fruits and vegetables.• A nonstick pot, pan and skillet: OK, that's three items — but you will need an assortment of pots and pans for stovetop cooking. Although you might be tempted, avoid buying the cheapest pots and pans you can find. They can be coated in chemicals that get into your food, and cheaper pans are likely to wear out quickly.

• Measuring cups/spoons: While it's perfectly fine to experiment with your cooking, you might want to start off by measuring each ingredient. That way, you'll know how to adjust the flavors for next time.• A spatula: It's a little like the Swiss army knife of kitchen tools. Get a nonstick spatula and use it for cooking eggs, flipping pancakes and burgers, or as a serving tool.• A cutting board: You might want a few in different sizes and thicknesses. Some are thin blocks of plastic, and others are thinner and can bend, allowing you to move food around easier and funnel it into pots and pans.• A can opener: It's one of those small things you forget about until you need it.• Set of knives: Like the pots and pans, think about quality more than what's cheap. You can buy a good set of knives, but there are three big ones to look for: a chef's knife, a bread knife and a paring knife.

• Braise: This involves cooking meat or vegetables in butter or oil until brown, then cooking it in a covered pot while immersed in cooking liquid on low heat for a long period. This tenderizes the meat and makes it more flavorful.• Simmer: To cook slowly on a lower heat setting. This is common in sauces and other liquid-based dishes.• Sear: Cooking quickly over very high heat; this seals in the juices of what you're cooking.• Saute: To quickly cook over high heat.• Steam: To cook over boiling water. This is actually better than boiling, as it retains more inherent nutrients.

• Olive oil: Cormier advises getting in the habit of using olive oil instead of butter because it is a monounsaturated fat, which helps cholesterol levels.• Pasta: It's great to have in the pantry because it has a long shelf life and is easy to make. Pick up a few different noodle shapes and varieties. In particular, try whole grain pasta, which Cormier recommends.• Frozen vegetables: Cormier said there's no excuse for skipping out on vegetables. Use them as a side dish, as part of the entree or add them to soups to make meals more hearty and filling.• Chicken: It's basically the meat version of the potato — it's incredibly versatile. You can freeze it until you need it, and you can cook a large serving and use it throughout the week in other dishes like soups, salads, pasta and sandwiches.• Leafy greens: Making a salad isn't hard. While grocery stores usually sell plenty of bagged varieties for a shortcut, it's a lot more cost-effective to buy fresh heads of lettuce or spinach leaves and make a salad yourself.

• Garlic powder: Garlic is both tasty and good for you. When you're low on time, add garlic powder to your dish when you can't crush or mince fresh garlic.• Basil: You'll quickly learn how well basil and tomato go together. It works wonders in Italian dishes and on pizza.• Lemon pepper: Great for chicken and fish dishes, this spice adds a bite of citrus for some zing.• Crushed red pepper flakes: Another versatile spice, you can add it to just about anything for a nice kick of heat.• Some seasoning blend: Think Italian seasoning or any of the other numerous options for adding flavor to food. Experiment and see what kinds you like, and what you like to use them for.