Teach students to cook at college and improve their health, finances

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Modern college students have an almost Ninja-like ability to multi-task; most can work on a class project while listening to their iPods while text messaging friends on their Motorola Razr while socializing on Facebook. But cooking? As my eldest child informed me on a recent visit home, as I was busy preparing individual portions of some favorite dishes for him to take back to his off-campus residence at Villanova University in Philadelphia, that's not part of most college kids' skill sets.

"Mom," Daniel informed me, shooting me the kind of look that implied I'd just fallen off the turnip truck, "we're just too busy."

Catching wind of my own frown -- you know, I'm kind of busy, too, and I still manage to cook dinner most every night -- he quickly backtracked.

"Or maybe," he admitted with a laugh, "we're just too lazy."

He had a point: Why toil over a hot stove after a long day of classes or studying when you can simply buy a pre-packaged meal, pop it in the microwave and, 2 minutes later, satisfy those munchies?

It doesn't help that most college campuses are microcosms of the world at large, with fast-food restaurants, take-out delis and a Starbucks on virtually every corner. Even residence hall cafeterias and student unions have upped the food ante, offering up everything from burgers and specialty salads to gourmet sandwiches, pizza, vegetarian fare and even ethnic dishes.

It all makes cooking seem so . . . unnecessary. Passe even. Or as Rachel Jones, a 20-year-old psychology major at Pitt who just moved into her first apartment, points out: "If there weren't so many establishments around me on Craig Street, I might have to cook more. But so much is out there, and everyone is in a rush to get from A to B."

Not only that, but chances are they're rushing at different times, and in different directions.

"We all have different schedules, so to sit down and cook for everyone -- it's simpler just to grab something on campus," notes Don Feitl, 21, a junior marketing major.

It's also about logistics. Unless a roommate or friend has a car, or one's parents make frequent visits, it can be tough getting to a supermarket on a regular basis. So in lieu of fresh veggies and meat, students tend to stock up (when they finally get to a store) on items that have a long shelf (or freezer) life: boxed macaroni, ramen noodles, canned pasta and soups, and frozen pizzas.

There's no doubt that convenience foods save time and allow for mealtime flexibility. Yet letting someone else do the cooking for you can quickly add up, and not just in the pocketbook. It can also negatively impact your health, as many of these foods are loaded with excess salt, fat and cholesterol.

Don't believe it? A recent study by the National Heart, Lung, and Blood Institute found that young adults who ate fast food at least twice a week doubled their insulin resistance, a risk factor for diabetes. They also gained 10 more pounds over time than those who indulged only occasionally. (And you thought the Freshman 15 referred to the dorms!) And now that most college students have had at least one semester on their own, the effects of all that go-go eating might be starting to show up as weight gain, increased stress, decreased energy and a depleted bank account.

With a gentle push in the right direction, however, and a few good tools, parents can help their college students navigate those first scary culinary waters. You'll actually be doing them a favor: As this "foodie" generation comes of age, they start to want "real" food, says Katherine Alford, Food Network's test kitchen director. And what better place to get it than in your own kitchen?

"Food is such a big part of everyday life," she says. "It's how you take care of yourself."

As expected, it's best for newbie cooks to start with something simple -- say, a salad or omelet. For more substantial meals, Ms. Alford advocates using convenience products aimed at cutting down on prep time, such as pre-cut veggies, marinated meats and instant mashed potatoes.

For those of us who cook every day, it might seem like a cop-out not to make a entire meal from scratch. But there is no shame in using prepared foods as a jumping-off point, says Ms. Alford, who is a contributor to "How to Boil Water: Life Beyond Takeout" (Food Network Kitchens, $24.95).

"Learning to cook isn't instant," she says. "So anything that will help make it easier is great."

Linda Wernikoff, owner of Crate, a cooking school and cookware store in Scott, is another who feels it's OK for first-time cooks to use shortcuts whenever possible, such as jarred sauce instead of homemade marinara and bagged frozen vegetables in stir-fry. She also suggests starting with recipes that can be assembled beforehand, such as pasta.

"Kids don't have the confidence to do it all at the last minute," she says.

No college student is going to want to roast a whole chicken. But chicken casserole made with frozen vegetables and meat pulled from a rotisserie bird is certainly doable. Similarly, while a homemade apple pie is out of the question for anyone other than a food science major, an old-fashioned apple crumble is fairly easy, all the more so when the recipe calls for leaving the skin on the fruit.

Pitt sophomore Margaret Krauss, 19, is among those who try to cook on a regular basis and is happier for the effort. A creative nonfiction and Spanish major, the Doylestown native and her roommate Suzie Culhane generally cook at least twice a week and lunch on the leftovers. Chili -- made in a huge pot -- is a favorite, along with marinated chicken on a Foreman grill and healthful snacks like cheese and yogurt.

It's not necessarily cheaper than eating on campus, but as her grandma always tells her, "good food is always a bargain." And it makes your body feel better, too.

They also like the social aspect of cooking together.

"You don't feel like you live out of a suitcase when you have real food," Ms. Krauss says. "And we all have to eat, so why not make something cool out of it?"

Psychology major Claire McCue, 20, also tries to cook at least one meal a day, oftentimes using veggies she buys at the Oakland Farmers Market on Sennott Street during the spring, summer and fall; stir-fry made with ready-made bags of rice is a particular specialty, along with pasta and salads.

While the cafeteria was convenient, the food wasn't that great, and it was tough to find many healthy options, said Ms. McCue. So it's nice to have a full kitchen to cook in, she says. And she's not alone. Her apartment building "always smells like someone's making dinner," she says.

So maybe, just maybe, there's hope after all for students like my son, who -- when he's not reheating care packages from home -- subsists on Easy Mac, canned ravioli and Spaghetti-O's.

Just start smart and choose dishes that are not only quick and easy but can be stretched into two or three more meals, such as meatloaf (great for sandwiches the next day) or homemade macaroni and cheese (even better).

To paraphrase an old saying: Pack your kid a home-cooked meal, and he'll eat healthily once. Teach him how to cook for himself, and he'll eat healthily for a lifetime.

MEATLOAF

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This easy-to-make dish is the ultimate comfort food, especially when served with mashed potatoes. And it's just as good the next day, sliced cold for a sandwich.

• 1 1/2 pound ground beef chuck
  
• 1 1/2 cup finely chopped onions
  
• 1 cup quick-cooking rolled oats or dry bread crumbs
  
• 2/3 cup ketchup
  
• 2/3 cup chopped parsley
  
• 3 large eggs, lightly beaten
  
• 1 teaspoon dried thyme
  
• 1 teaspoon salt
  
• 1/2 teaspoon black pepper

Preheat oven to 350 degrees. Lightly grease a 9-by-5-inch loaf pan.

Combine above ingredients in a large bowl, and knead the mixture with your hands just until well blended. Fill the loaf pan with the meat mixture, mounding the top. Place the pan on a baking sheet and bake until the meat loaf is firm to the touch and has shrunk from the sides of the pan or a thermometer inserted in the center reads 160 degrees, about 60 to 75 minutes.

Pour off the excess fat and let stand for 15 minutes before serving.

Makes 8 servings.

-- "Joy of Cooking"

TWICE-BAKED POTATOES

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These potatoes make a great side dish for any meal and are terrific heated up the next day for lunch.

• 6 baked potatoes
  
• 3 to 4 tablespoons butter
  
• 3 tablespoons hot milk or 1/2 cup sour cream
  
• 1 teaspoon salt
  
• 2 tablespoons minced scallions, optional
  
• 1/2 cup grated Parmesan cheese
  
• Paprika
  
• Crumbled cooked bacon, optional

Preheat oven to 400 degrees.

Cut baked potatoes lengthwise in half, or leave them whole, cutting only a small ellipse from the flat top. Scoop out the potato pulp into a bowl leaving a 1/2-inch-thick shell.

Fold butter, milk, salt and scallions into the potato mixture, and beat until smooth. Fill the potato shells. Sprinkle the exposed potato with Parmesan, paprika and bacon and broil until cheese is browned.

Makes 6 servings.

-- "Joy of Cooking," by By Irma S. Rombauer, Marion Rombauer Becker, and Ethan Becker

HOMEMADE MACARONI AND CHEESE

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If you think the bright-orange boxed stuff is good, wait until you try this traditional recipe for the "real" stuff.

• 6 ounces elbow macaroni (1 1/2 cups)
  
• 3 tablespoons butter or margarine
  
• 1/4 cup finely chopped onion
  
• 2 tablespoons all-purpose flour
  
• 1/2 teaspoon salt
  
• Dash pepper
  
• 2 cups milk
  
• 2 cups shredded cheddar cheese
  
• 1 medium tomato, sliced

Preheat oven to 350 degrees.

Cook macaroni according to the package directions.

Melt butter or margarine in a saucepan. Cook onion in butter till tender but not brown. Stir in the flour, salt and pepper. Add milk all at once; cook and stir till thickened and bubbly. Cook and stir 1 to 2 minutes more. Add cheese and stir until melted.

Stir macaroni into cheese sauce. Turn into a 1 1/2-quart casserole. Arrange tomato slices atop macaroni and sprinkle with a little salt. Bake in oven 30 to 35 minutes or until heated through.

Makes 6 servings.

-- "Better Homes and Gardens New Cookbook"

RICE PILAF AND STIR-FRIED VEGETABLES

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• 1 tablespoon oil
  
• 1 cup white rice
  
• 1/2 teaspoon onion powder
  
• 1 can chicken broth
  
• 2 ounces water
  
• 1/2 bag frozen mixed vegetables
  
• 2 tablespoons oil
  
• 1/2 teaspoon garlic powder
  
• Salt and pepper to taste

For pilaf

Heat 1 tablespoon oil in 2-quart sauce pan with lid. Add rice. Stir to coat and cook rice. Add onion powder. Stir briefly. Add broth and water. Stir once. Heat to simmer. Cover and simmer 18 minutes. Turn off heat and let stand 5 minutes. Stir and taste for salt and pepper.

Vegetables

In a wok or saute pan, heat the oil until very hot. Add the vegetables and stir fry until crisp tender. Add spices, cover and steam five minutes.

Makes 4 servings.

-- Chef Christopher Sothovsky, Crate Cooking School

QUICK MARINARA SAUCE

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Bottled sauce is easy, but doesn't always taste fresh. This easy recipe makes about three cups of sauce, or enough to coat a pound of your favorite pasta.

• 2 tablespoons extra-virgin olive oil
  
• 1/4 medium onion, chopped
  
• 3 cloves garlic, smashed and peeled
  
• 2 teaspoons kosher salt
  
• 1 28-ounce can whole, peeled tomatoes with juices
  
• Sprig fresh thyme
  
• Sprig fresh basil
  
• Freshly ground pepper

Heat oil in a medium saucepan over medium-high heat. Add onion, garlic and 1 teaspoon of the salt.

Cook, stirring, until lightly browned, about 5 minutes. Use scissors to snip tomatoes into pieces in the can, or squeeze them through your hands to break them up. Add tomatoes with juices and herb sprigs to the pan and bring to a boil. Lower heat and simmer, covered, for 12 to 15 minutes.

Remove and discard the herb sprigs. Stir in the remaining salt and season to taste with black pepper. Serve immediately or store covered in the refrigerator for up to 3 days, or freeze for up to 2 months.

-- "How to Boil Water"

CHICKEN BREASTS SOUTHWESTERN

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This recipe is meant for an outdoor grill but works just as well on a George Foreman grill, provided you melt the cheese on top of the chicken in the microwave.

For marinade

• 2/3 cup vegetable oil
  
• 1/3 cup lime juice
  
• 1 tablespoon chili powder
  
• 1 tablespoon minced garlic

For chicken

• 4 chicken breast halves, skinned
  
• 8 slices cheddar cheese
  
• Salsa for garnish

Stir together marinade ingredients in 9-inch baking pan. Add chicken breasts and marinate, turning once, in refrigerator for at least 45 minutes. Meanwhile, heat grill pan. Remove chicken from marinade and drain.

Grill chicken 7 minutes and then turn. Continue grilling until fork tender, 6 to 8 minutes. Top each breast with 2 slices cheese. Continue grilling until cheese begins to melt. (If using a George Foreman grill, remove cooked chcken from grill and melt cheese over chicken in microwave). Serve with salsa and your favorite bread, rice or pasta.

Makes 4 servings.

-- Chef Christopher Sothovsky

DATE-NIGHT CHICKEN

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This somewhat fancy dish is a stripped-down version of the Silver Palate's famous Chicken Marbella recipe. But it's just as delicious.

• 8 cloves garlic
  
• 1 medium onion
  
• 3/4 cup pitted dates
  
• 3/4 cup pitted green olives
  
• 1 lemon
  
• 3 tablespoons extra-virgin olive oil
  
• 1 bay leaf
  
• 2 teaspoons salt, plus more for seasoning
  
• Freshly ground pepper
  
• 1 chicken, quartered
  
• 1 teaspoon ground cumin
  
• 2 to 3 tablespoons chicken broth or water
  
• Handful fresh parsley or cilantro leaves (optional)

Preheat oven to 400 degrees.

Smash and peel the garlic cloves and put into a shallow baking dish or casserole. Halve and thinly slice the onion. Quarter the dates and add them to the dish. Scatter the olives on top.

Peel 6 long strips of zest from the lemon with a vegetable peeler, add to the dish, then juice lemon over the top. Toss everything with half of the olive oil, the bay leaf, the 2 teaspoons salt and some black pepper.

Put the chicken quarter, skin side up, on top of the onion mixture, brush with the remaining olive oil and season with the cumin, some salt and some black pepper. Bake until the chicken is golden brown and the onion mixture is tender and juicy, about 1 hour and 15 minutes.

Transfer the chicken to a serving platter, discard the bay leaf and stir the broth or water into the onions, dates and olive to glaze them. Spoon the goodies around and on the chicken. Rinse and chop the parsley, if using, and scatter over the top.

Serves 2 to 4.

-- "How to Boil Water," Food Network Kitchens

SWEET AND SPICY POPCORN

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Consider this to be snack food with attitude.

• 1 3.5-ounce package natural microwave popcorn (not buttered)
  
• 2 tablespoons dark brown sugar
  
• 1 tablespoon butter
  
• 1 teaspoon chili powder

Pop the popcorn according to package instructions. While hot, carefully open package and pour into a large bowl.

Put the brown sugar, butter and chili powder in a microwave-safe bowl; microwave on medium until butter melts, about 1 minute. Stir to dissolve sugar. Drizzle over freshly popped popcorn; toss to evenly coat. Serve hot.

Serves 2 to 4.

-- "How to Boil Water"

FRUIT OATMEAL CRUMBLE

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Dinner isn't dinner without something sweet for dessert. But this simple crumble also makes a great breakfast.

Crumble topping

• 1/2 cup all-purpose flour
  
• 1 cup quick-cooking oats
  
• 3/4 cup light brown sugar
  
• Pinch fine salt
  
• 6 tablespoons salted butter
  
• 3/4 chopped nuts, such as walnuts, almonds or pecans (optional)

Fruit

• 2 pounds baking pears, apples, or stone fruit such as peaches, apricots or plums
  
• 2 to 4 tablespoons light brown or white sugar
  
• 2 tablespoons all-purpose flour
  
• 1/2 teaspoon pure vanilla extract
  
• Freshly ground nutmeg
  
• Pinch ground cinnamon
  
• Pinch fine salt

Preheat oven to 375 degrees.

For crumble

Whisk the flour, oats, brown sugar and salt in a medium bowl. Melt the butter, covered, in the microwave or in a small saucepan on the stove. Add the melted butter to the flour mixture and toss together with a fork until evenly moistened; stir in the nuts. Squeeze handfuls of the crumble mixture together and drop them onto a cookie sheet to get a good proportion of large and small crumbs, Freeze for 10 minutes while you prepare the fruit.

For the fruit

Halve, core and slice the fruit and put in a large bowl. Toss the fruit with sugar, flour, vanilla, nutmeg, cinnamon and salt. Transfer to an 8-by-8-inch glass baking dish.

Evenly sprinkle the crumble mixture over the fruit and pack down lightly. Bake the crumble until the topping is golden brown and the fruit is juicy and bubbly, 40 to 45 minutes. Let sit for 5 to 10 minutes before serving.

Serve with ice cream or whipped cream.

Serves about 6.

-- "How to Boil Water"