University Students: Cooking Basics For Healthy Living

Cooking is an essential life skill, and university is the perfect time to learn. While it may seem daunting at first, especially for those who have never cooked before, it is a valuable rite of passage and an important part of your pre-real-world education. It will benefit you now and in the future, and it is a great feeling to eat a meal you have cooked yourself. University students should learn to cook to save money, stay healthy, and avoid getting stuck in a rut of eating the same food every day.

Budgeting and grocery shopping

Budgeting:

Firstly, sit down and figure out a weekly budget for breakfast, lunch, and dinner. Planning your meals and recipes for the week will help you stay within your budget and avoid overbuying at the store. Utilize ingredients for multiple meals, and don't be afraid to substitute ingredients to simplify recipes and make your life easier.

Grocery Shopping:

When grocery shopping, always go with a list and never shop on an empty stomach. Write out a list beforehand so you don't get carried away and buy only what you need. It is also essential to invest in a few key kitchen equipment pieces, such as a sharp knife, a skillet, and a stockpot.

Your first grocery trip will likely be the most expensive as you stock up on kitchen essentials and seasonings. However, these items will last a long time, and you can save money by buying meat and vegetables in bulk and freezing them in smaller portions.

Tips:

• Keep your freezer stocked with meat and veggies to easily portion meals and reduce waste.
• Buy in bulk when items are on sale, especially non-perishables and freezer items.
• Shop at affordable stores or markets with good deals, such as Trader Joe's or Chinatown markets.
• Use your freezer to store leftovers or extra ingredients to extend their shelf life.
• Prepare ingredients for the week through ingredient prep, making cooking easier throughout the week.

Using the right equipment

Cooking for yourself in university is a great way to save money and develop an important life skill. To get started, you'll need to invest in some basic kitchen equipment. Here are some tips on using the right equipment to cook simple and tasty meals:

First, assess what kind of equipment you will need. This will depend on the types of meals you plan to cook and the available space in your kitchen. Develop a minimalist attitude, as you can cook good meals without much equipment. Look for deals at big-box stores, ask family members for unused pans, and keep an eye out for freebies at the end of semesters when students move out.

Next, consider the essentials. You will need at least one pan and one pot with a lid. A non-stick skillet is a versatile option, suitable for cooking eggs, grilled cheese, fish fillets, stir-fries, and sautéed vegetables. If you have access to a stove, a large saucepan is ideal for making pasta, oatmeal, soup, and rice. Other useful items include a can opener, a peeler, a paring knife, a chef's knife, a cutting board, measuring cups and spoons, a wooden spoon, a spatula, a rimmed baking pan, a cheese grater, and a colander.

If you're short on space, consider investing in a multi-purpose appliance like an Instapot with an air fryer attachment. It can be used as a pot or pan, and it can sauté, boil, slow cook, pressure cook, bake, air fry, toast, and reheat. A rice cooker is also a good option if you plan on making rice regularly.

Lastly, don't forget the cleaning essentials. Washing up after cooking is important to maintain a hygienic kitchen. Make sure to have dish soap, a sponge or scrubber, rubber gloves, and dishtowels. It's also a good idea to have a dish-drying rack and cleaning products for wiping down countertops and deep cleaning your stove and fridge.

With the right equipment and some basic cooking skills, you'll be well on your way to cooking delicious and nutritious meals during your university years.

Basic recipes and techniques

Cooking for yourself for the first time can be daunting, but it's a great opportunity to explore different cuisines and develop your culinary skills. Here are some basic recipes and techniques to get you started:

Planning and Preparation

Before you start cooking, it's important to plan and prepare. Read the entire recipe beforehand to ensure you have all the necessary ingredients and equipment and understand the cooking methods involved. Gather your tools and measure out your ingredients in advance, a technique known as 'mise en place', which means "everything in its place". This will make the cooking process much smoother and help you avoid undercooking or overcooking your food.

Stocking Up

Stock your pantry and refrigerator with essential ingredients and spices. Salt, pepper, and olive oil are basics, but consider adding herbs and spices like chilli powder, Cajun pepper, paprika, oregano, and basil to elevate your dishes. Dried goods like pasta, rice, and beans are budget-friendly and versatile, and you can easily add fresh produce, meat, and eggs to create simple, tasty meals.

Basic Cooking Techniques

Roasting is a simple and versatile cooking method. Toss vegetables or chicken with olive oil and salt and spread them out on a sheet pan. Ensure they have space to get crispy, and you'll have delicious, crispy roasted food. You can also try frying eggs, saucing pasta, and simmering beans.

Easy Recipes

• Mac and cheese: This one-bowl recipe is ready in less than half an hour and doesn't require boiling the macaroni and cheese sauce separately.
• Omelette: A 10-minute breakfast with your choice of fillings like ham, cheese, and spinach.
• Beef stew: A hearty slow-cooker stew with beef, carrots, potatoes, and thyme.
• Breakfast pizza: A quick and tasty option with bacon and your choice of toppings.
• Quinoa bowls: A healthy and delicious vegan option.
• Sloppy Joes: A classic, easy recipe with a twist of fresh bell peppers.
• Curry: A budget-friendly, customizable dish with coconut milk, red Thai curry sauce, and rice noodles.

Meal planning and preparation

Planning

Firstly, it is important to plan your meals in advance. At the beginning of each week, sit down and decide what you will eat for each meal. This will help you create a shopping list of required ingredients, ensuring you only buy what you need and stick to your budget. Utilize ingredients that can be used in multiple dishes to reduce costs and waste.

Budgeting

Budgeting is a crucial aspect of meal planning. Cooking at university can be significantly cheaper than dining halls or eating out, but it is still important to be mindful of costs. Plan meals according to your budget, and look for recipes that are simple and require fewer ingredients.

Shopping

When shopping, be sure to buy ingredients that can be used in multiple dishes to reduce waste. Also, consider purchasing items that can be frozen, such as meat and vegetables, to ensure they last longer and can be used in multiple meals.

Preparation

Preparing ingredients in advance can save time during the week. For example, chopping vegetables or cooking and freezing meat can streamline the cooking process when you are in a hurry.

Freezing

Making large batches of food and freezing individual portions is a great way to ensure you always have a meal ready. It also helps to reduce waste and saves time and money.

Simplicity

Keep it simple! University students often have busy schedules, so opt for recipes that are quick and easy to prepare. One-pot meals, such as casseroles or pasta dishes, are great options that require minimal preparation and clean-up.

Creativity

Get creative with your meals! You don't always need to follow a recipe. Sometimes, throwing together simple ingredients, such as eggs, vegetables, or meat with a sauce, can result in a delicious and satisfying meal.

Equipment

Invest in some basic kitchen equipment, such as a sharp knife, a skillet, and a stockpot. These will be your go-to tools for most meals, and you can gradually add to your collection as you become more comfortable with cooking.

Storing and reheating food

Storing Food

• Don't overstock: Buy only what you need for the week to avoid food wastage and to save money.
• Plan your meals: Figure out what you'll be cooking for the week, and make a grocery list of the ingredients you need. This will help you stay within your budget and prevent overbuying.
• Utilize your freezer: Freeze items like bread to extend their shelf life and reduce waste.
• Stock your pantry and fridge with basic ingredients: That way, you'll always have something to fall back on, and you can avoid the dining hall or ordering takeout.
• Buy seasonally: Shop for produce that's in season, as it tends to be cheaper and fresher. For example, buy tomatoes in summer and tomato paste in winter.
• Don't be afraid to buy imperfect produce: Fruits and vegetables that may look a little less than perfect often have great taste and can be cooked or rescued to last the week.

Reheating Food

• Reheat wisely: When reheating meals, ensure that they are heated thoroughly to a safe temperature. Use a food thermometer to check.
• Use leftovers creatively: Transform your leftovers into something new. For example, use leftover chicken in a sandwich, or turn spaghetti sauce into lasagne.
• Invest in a crockpot: A slow cooker can be a great way to cook meals that last for several days, like pulled pork.
• Plan "planned overs": Cook with the intention of having leftovers. For example, roast a whole chicken and use the leftovers for sandwiches, salads, or soups.

Frequently asked questions