Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
COLLEGE STUDENT'S<br />
GUIDE TO COOKING<br />
PRODUCE TIPS<br />
Get vegetables that last a long<br />
time! Examples:<br />
Buy frozen vegetables to roast or<br />
stir-fry. They won't go bad, and<br />
you can always have veggies on<br />
hand! Examples:<br />
Squeeze lemon/lime juice onto<br />
fruit/veggies you have cut to<br />
keep them fresh in the fridge.<br />
If you see your vegetables<br />
starting to go bad, freeze them<br />
yourself!<br />
WHAT TO COOK?<br />
If you feel overwhelmed, focus on<br />
3 components to each meal:<br />
PROTEIN (tofu/edamame, fish,<br />
meat, eggs, beans/chickpeas)<br />
CARBS (bread, rice, pasta,<br />
quinoa, pita, wrap, oatmeal)<br />
FIBER (fruit/veggie)<br />
Then, choose a sauce and/or addons<br />
(see FLAVOR TIPS for help)<br />
MEAL PREP TIPS<br />
MEAL PREP TIPS<br />
Make extras (veggies, potatoes,<br />
etc.) to use in other meals (see<br />
WHAT TO COOK?)<br />
Cook a lot of rice (2-3 cups) to<br />
use later in the week or to freeze<br />
for future use<br />
OVEN TIPS<br />
Use parchment paper so food<br />
doesn't stick to the pan to make<br />
clean-up easier!<br />
To bake multiple items, put the<br />
food that will take the longest to<br />
cook into the oven first!<br />
FLAVOR TIPS<br />
Buy minced garlic to stay fresh<br />
and avoid peeling/mincing.<br />
Buy pre-made sauces to easily<br />
add flavor to your meals:<br />
Asian: teriyaki sauce, sweet<br />
chili sauce, curry sauce<br />
Middle Eastern: hummus,<br />
tzatziki, tahini<br />
Italian: pesto, marinara<br />
Mexican: salsa<br />
Check out Trader Joe's!<br />
Keep soy sauce, ginger, rice<br />
vinegar, and sriracha on hand<br />
for Asian-inspired meals<br />
Add-ons: cheese, hot sauce,<br />
nuts, seeds
GUIDE TO AFFORDABLE<br />
GROCERY SHOPPING<br />
WHAT TO BUY<br />
Buy perishable foods in quantities<br />
you’ll use<br />
If you buy too much, freeze to<br />
use later (bread, fruits, veggies)<br />
Buy produce that is in season<br />
Guide to shopping in<br />
season<br />
Buy produce that lasts long<br />
Carrots, onions, potatoes,<br />
apples, oranges<br />
Buy frozen/canned fruit, veggies,<br />
meat, fish (often cheaper/healthier<br />
if the produce is out of season)<br />
Buy cans of beans & eggs: great<br />
source of protein & affordable!<br />
Buy frozen/microwaveable rice:<br />
quick & easy!<br />
Keep pantry staples to always have<br />
food on hand<br />
Rice, bread, pasta, beans, oats,<br />
nuts, nut/seed butters<br />
FROZEN MEALS<br />
Limit buying pre-prepared frozen<br />
meals as they can be expensive<br />
If you do buy them, add to them to<br />
make a more nutritious, satisfying,<br />
and longer-lasting meal<br />
Ramen: add veggies, protein<br />
Microwaveable mac’n cheese:<br />
add broccoli, peas, protein<br />
Curry & rice: add veggies &<br />
protein (ex. tofu)<br />
GROCERY LIST<br />
Make a grocery list<br />
Organize it by produce, protein,<br />
starch, flavor, snacks<br />
Example grocery list:<br />
GROCERY STORES<br />
Shop at Aldi & Trader Joe’s, which are<br />
more cost-effective than Whole Foods<br />
& Target<br />
Drive to Costco to buy pantry staples,<br />
frozen food, and produce you go<br />
through quickly in bulk for lower costs<br />
Shop for nonperishable items (ex.<br />
protein bars) online (ex. Amazon) to<br />
save money (avoid food tax)<br />
PLAN OUT MEALS<br />
Avoid wasting uneaten food by<br />
making a loose plan of the meals<br />
you’ll eat for the week<br />
Check out HOW TO PLAN A MEAL<br />
guide (protein, fiber, carbs, flavor)<br />
Eggs, pasta, apple, teriyaki sauce<br />
don’t make a meal. However, they<br />
can all be used to make healthy &<br />
filling meals.<br />
Breakfast: eggs, bread, spinach<br />
Lunch: pasta, chicken, pesto,<br />
broccoli<br />
Snack: apple & peanut butter<br />
Dinner: teriyaki sauce, rice,<br />
tofu, green beans
STUDENT'S GUIDE<br />
TO MAKING A MEAL<br />
PROTEIN<br />
CARB<br />
FIBER<br />
FLAVOR<br />
EASY, HEALTHY &<br />
YUMMY MEAL<br />
BREAKFAST<br />
LUNCH<br />
DINNER<br />
SNACK<br />
MORE BREAKFAST, LUNCH,<br />
DINNER, AND SNACK IDEAS:
Change language