Adams Media - Healthy College Cooking: 50 Essential Recipes for Todays Busy Cook

Avon, Massachusetts Every fall, students leave the familiarity of their parents houses and hometowns and arrive on college campuses, ready to move away from their high school days and transition into the adult world. For most, this means living away from home for the first time, meeting new people from different places, and beginning to consider what kind of a career they might want. Very few, however, consider the fact that their new dorms do not come complete with personal chefs. No matter what your background, college is going to be a learning experience for you. You might find yourself learning to do logarithms, or learning to do laundry. But whatever youre studying, youll have to eat, and thats where this book comes in.

While you may think cooking belongs at the bottom of your college to-do list, think again. First of all, cooking is cheaper than eating out. If youre now responsible for paying your own way (or part of your own way), you know that your money is better spent on tuition than expensive restaurant checks. Another advantage to cooking is that its healthier than dining out. A balanced diet increases your ability to handle the stresses of college life. Eating nutritious meals at regular times helps you sleep better, gives you more stamina, and makes it easier to resist sugar-loaded snacks.

Cooking healthier meals at home can also help you avoid the weight gain many students experience in their first year of college: the dreaded freshman fifteen. Finally, dont forget that cooking is fun! Spending Sunday afternoon in the kitchen is a great way to unwind after a hectic week of studying, and mastering new skills gives you a sense of accomplishment. Besides, what better way to win new friends than to invite them over for some homemade Fried Chicken with Cornmeal Crust or Chocolate Chip Banana Cake! Weve collected 50 of the tastiest, easiest recipes to try as you learn to cook for yourself. With these recipes, youll learn how to make a healthy, before-class breakfast, a satisfying lunch, or an impressive entre to share with friends. If youd like to explore healthy college cooking in more detail, check out The Everything Healthy College Cookbook, available in both print (ISBN 978-1-4405-0411-2) and eBook (ISBN 978-1-4405-0412-9) formats. Egg White Bruschetta This is a great breakfast to share at a morning gathering or to enjoy by yourself.

Add two more slices of bread to spread out the bruschetta if you want to serve more people. Serves 2

Ingredients 7 egg whites 4 whole eggs 1 chopped tomato cup chopped mushrooms 1 small onion cup fresh basil teaspoon salt teaspoon pepper 4 slices whole-grain bread

1. Beat egg whites and eggs together.
2. Heat chopped tomato, mushrooms, and onion in a large skillet. Add egg mixture and scramble. Add basil, salt, and pepper as you scramble.
3. Toast bread and top with the egg mixture.

Per Serving Calories: 395 Fat: 13 g Protein: 34 g Sodium: 1192 mg Carbohydrates: 39 g Fiber: 6.6 g Fruit and Cheese Quesadillas Bland mozzarella is a perfect backdrop for fruit, and you can vary the fruit and jam according to whats seasonally available. These are knife-and-fork quesadillas, too gooey for finger food. Serves 4 Ingredients 4 tablespoons strawberry jam 4 (6" to 8") whole-wheat flour tortillas 2 cups shredded mozzarella cheese 1 cup diced fresh strawberries plus extra for sprinkling 4 tablespoons strawberry yogurt for garnish Confectioners sugar for dusting

1. Spread 1 tablespoon jam on a tortilla and sprinkle it with cup mozzarella cheese and cup diced strawberries.

   Fold over the tortilla to enclose the filling. Repeat with the remaining tortillas, mozzarella, jam, and strawberries.

2. Spray the skillet with nonstick cooking spray and heat it over medium heat. Cook the quesadillas, one or two at a time, until golden on the bottom, about 3 minutes. Flip over and cook the second side until golden and the cheese has melted.
3. Top each quesadilla with a dollop of yogurt, a sprinkling of strawberries, and a dusting of confectioners sugar. Serve hot.

Per Serving Calories: 380 Fat: 16 g Protein: 17 g Sodium: 530 mg Carbohydrates: 42 g Fiber: 3 g Marvelous Quesadillas Much like omelets, quesadillas are one of those foods that can come in a wide variety of flavors. This breakfast quesadilla includes fruit and cheese, and you can swap out the mozzarella cheese and strawberry jam for any other types that you prefer.

A great lunch quesadilla might have sauted vegetables and hummus, and you can also make a dinner quesadilla with Tex-Mex fillings such as grilled chicken, black beans, salsa, and cheddar cheese. When quesadillas are on the menu, let your imagination run wild! Stuffed French Toast For this recipe, be sure to cut thick slices of bread. This will make stuffing easier, and youll get great big slices of stuffed French toast. Serves 4

Ingredients Butter-flavored cooking spray 4 1"-thick slices French bread 4 teaspoons reduced-fat cream cheese 4 teaspoons favorite preserves 1 cup skim milk (divided into 4 servings) 1 teaspoon vanilla 1 teaspoon cinnamon or to taste teaspoon nutmeg or to taste

1. Prepare a skillet with the butter-flavored spray.
2. Cut a pocket through the top of each slice of bread, of the way through the bread.
3. Insert cream cheese and preserves.
4. Combine milk, vanilla, cinnamon, and nutmeg to make the batter.
5. Dip the bread in the batter and cook on the skillet.

Per Serving Calories: 319 Fat: 4 g Protein: 11 g Sodium: 258 mg Carbohydrates: 58 g Fiber: 1.4 g A New Life for Stale Bread Dont know what to do with that bread thats going stale? Its perfect for French toast! The fresher your bread, the more it will fall apart in the batter. Use bread that is nearing the end of its shelf life. It will be a little tougher and will hold together better when soaked in batter.

Oven-Roasted Tomatoes This is an excellent side dish to accompany eggs. The tomatoes pick up the flavors of any herbs used with them, and you can add butter, cheese, and spices to add extra flavor. Serves 1

Ingredients 1 large red, ripe, and juicy tomato 1 teaspoon olive oil or butter 1 teaspoon of your favorite herbs (rosemary, parsley, thyme, or basil) Salt and pepper to taste

1. Preheat oven to 375F. Cut the tomato in half, from top to bottom. Use a melon baller to remove seeds. Sprinkle with oil, herbs, salt, and pepper.
2. Individually nest the tomato halves in aluminum foil, leaving the top open.

   Place open-end up directly on the grill in the oven. Roast for 15 minutes.

Per Serving Calories: 67 Fat: 5 g Protein: 1 g Sodium: 23 mg Carbohydrates: 6 g Fiber: 5.5 g Impress Your Friends with Tomatoes! Roasted tomatoes are one of those amazingly simple foods that look and taste like a complicated gourmet specialty. The roasting brings out the sweetness in the tomatoes, making them a great accompaniment to many dishes. Try them alongside grilled steaks, mixed in with pasta, or in an omelet. You really cant go wrong with roasted tomatoes! Homemade Granola Serve this granola with fruit and yogurt or just eat it by hand for an on-the-go breakfast. You can also turn this into trail mix by adding dried apples and/or raisins.