College doesn't have to be a culinary wasteland

Eating well on the typical college student budget can be challenging. Both financial and time constraints make eating healthfully between classes, papers, exams, and meetings difficult.

Eating on the run often requires creativity, especially when trying to include each of the five food groups. With a few quick tips and ideas, however, you just might find yourself becoming a pro at buying, cooking, and packing healthful snacks to keep you going through those endless days of the college schedule. A little time at the grocery store and some brief preparation over the weekend or on a slow day can help to alleviate many of your eating-related anxieties later in the week. Plus, it will actually help you save money!

If you live on campus, it may be easier than you think to include each of the five food groups in a single meal. The key for both on and off campus students is planning ahead, creativity, and, stocking your cabinets or drawers with healthy ingredients for your favorite easy-to-make recipes.

Living on campus often does not allow traditional cooking devices such as free-standing microwaves, toaster ovens, and hot pots. This does not mean, however, that students living on campus have an excuse to succumb to poor eating habits.

Other than eliminating creases in your pants or shirts, have you ever thought about the uses of an iron? With a little tin_foil, a flat surface, and some of your own creativity, this simple household item may soon become your most reliable kitchen appliance.

For example, if you like quesadillas (which can be wonderful sources of many of the food groups), first head to the store for tortillas, low-fat cheese, vegetable slices, or canned beans. All of these can be easily stored. Also, don't forget the tin foil! You may be wondering what crazy idea is coming next, but the next steps are simple.

First, pre-heat your iron to its highest setting. Lay out a sheet of tinfoil and place a tortilla on the foil. Layer cheese, vegetables, beans or meat on the tortilla and fold in half. Then seal the sheet of tinfoil around the tortilla and place the iron on each side for three to five minutes, or until the cheese melts. Make sure not to leave your iron unattended!

After your culinary concoction has cooled, unwrap it and enjoy. For an added serving of vegetables and a spicy kick, top with a half cup of salsa.

You can also use the iron idea to make delicious grilled sandwiches such as tuna melts, warm peanut butter and apple slice sandwiches, or veggie pita pockets. To make things easier for you in the dorm, buy food items that are easily stored. If you have a mini-refrigerator in your room, you have more options. There are, however, plenty of items that don't require refrigeration: peanut butter, breads, cereals, low-fat natural popcorn, granola bars, graham crackers, dried fruits, nuts, and some fresh fruits.

Try new combinations like graham crackers spread with cream cheese and topped with strawberry or kiwi slices, or make a "trail mix" that can be easily bagged for an in-class snack.

If you live in an apartment or house, you definitely have more cooking options. In fact, you can make a delicious and nutritious meal in less time it takes to look over a menu, call, order, and then wait for delivery.

One down-side to cooking is the cleaning up that follows. Here, then, is a recipe that requires only one pan! Also, the ingredients required are easily stored in your refrigerator or cabinet.

First, pick your meat or non-meat preference, then follow the chart and directions that follow to create one healthy, food group packed meal.

Choose your meat...

Add this STOVE TOP stuffing mix flavor...

Add these veggies...

Try this sauce and low-fat shredded cheese...

Boneless, skinless chicken breasts

Cornbread

Chopped bell peppers

Salsa and Mexican style cheese

Boneless, skinless chicken breasts

Chicken

Mixed vegetables (frozen or fresh)

Low-fat gravy, prepared from a packet and Cheddar cheese

Boneless pork chops

Cornbread

Corn

(frozen or fresh)

Barbeque sauce and Cheddar cheese

Portobello mushroom slices

Savory herb

Chopped zucchini

Low-fat mushroom flavored gravy (from packet) and Swiss cheese

First, melt a small amount of butter in a large non-stick skillet over medium-high heat. Add meat [one pound for four people] and cover. Cook the meat on each side until it turns white. Then, remove it from the skillet.

Next, add one and 2/3 cups of water and veggies of choice to the skillet. Bring the skillet's contents to a boil. Stir in one 16 ounce package of STOVE TOP stuffing mix until moistened. Return the meat to the skillet and season to taste with salt and pepper.

Spoon sauce over the meat and sprinkle with cheese. Cover and cook on low heat for five minutes. Then, enjoy!

For other easy recipes like this one, check www.kraftfoods.com. You can also find other easy and creative college-budget recipes online at www.aboutcollege.com/recipe.htm, www.campbellsoup.com, or www.ilovepasta.org/recipes.html.