Online Student Survival Guide

Archive for the ‘Healthy Eating for Online Learners’ Category

Eating as an Online Student

WGU on August 1, 2008

As a culinary grad that entered in college foodservice, it’s only natural that one of the first things I noticed distance learners will miss by not being on a traditional campus is exposure to a diversity of cultures, traditions, and cuisines. And from what I’ve seen in the description of courses and programs online, distance learners have alarmingly few opportunities to study history, cultures, or languages. That seems to be diametrically at odds with globalization and other paradigms shifts that will continue throughout the 21st century.

We’ve all got to eat. It’s not hard to make it fun and enjoyable. If it also becomes ‘educational’ in the process, so much the better!

Chili and barbecue cook-offs and challenges are becoming increasing popular across the country, and, as you might expect, food lovers are starting to take this to the next level with regional favorites. College students instinctively know this is a great way get a little relief from isolation, homesickness, and the monotony of campus routine. On larger campuses with a substantial population of foreign students, this is beginning to get a foothold. (Of course, this has always been an established institution in ethnic neighborhoods celebrating traditional holidays with feasts and festivals.)

You don’t have to in the ‘competition’ to have fun and enjoy these events. You may get more out them by being a member of the public because you don’t have a ’stake’ in winning. It’s probably wrong to focus on taking home prizes, trophies, and cash awards – in my experience everyone is a winner, not the least of whom is the public and community!

There are literally thousands of American regional dishes that are much more accessible every day of the week, 52 weeks a year. You can have an adventure that will last a lifetime – without any pretense or huge expense. Perhaps even better, you won’t have any difficulty getting your friends and family to join you!

As distance learners, you and I are going to continue to enjoy the meals and snacks we’re accustomed to. Traditionally, the first phone call home from traditional college students away for the first time is going to be about how bad the food is on campus and how much they miss their favorites, and by implication the only thing that makes it tolerable is having access to familiar fast-food franchises – at additional cost which lead directly into the second traditional topic – the obligatory ’send money’ request.

Whoever you are, wherever you are, whatever you want to do with this, Google is your friend and a great place to start! There are dozens of websites where you can swap recipes and kitchen tips and techniques, so I’m not going to get into that here. I’d rather use this space and your time reading it to encourage you to try new dishes and different recipes; to stay out of the junk food aisles at the supermarket as much as possible, and more time learning your way around the produce  section with the seasonal varieties of fresh fruits and vegetables; and to pay more attention to what you eat and how it is prepared, get a little fresh air, sunshine, and moderate exercise every day to make up for the unavoidably more sedentary lifestyle we’ve all gotten into as a distance learners.  

Check the schedule on the Food Channel and other cable networks, including PBS (particularly America’s Test Kitchen where they have a variety of segments compacted into 30 minutes and spend a lot of time constructing recipes so you can understand what is going on; probably the next best thing to taking a live course or spending a small fortune on videos, CDs, and DVDs.)

Quick and Healthy Meal Ideas for Kids

WGU on July 29, 2008

Quick and healthy are at odds with each other in many households. For many, quick means fast and that means fast food take out. The reality of fast food for a family like mine is that it is more time consuming and outlandishly expensive than fixing something at home. We do, of course, have the array of frozen pizzas, corn dogs, chicken nuggets, and fish sticks available, mainly for lunches, but we prefer to eat fresh whenever possible. We have yogurts, cheese, and fresh fruit ready all of the time. (When you buy something like a watermelon or pineapple, take time to cut it up into small pieces so that it is always ready to go.)Rollups with sliced meats, cheese, lettuce and tomatoes are a quick item that the older kids can make for themselves. Need some good menu ideas, check out Family Fun Magazine Online. It’s owned by Disney, so you KNOW it’s family friendly.

Get your children involved with side items. My nine year old makes the Mac and Cheese. My twelve year old bakes and can handle biscuits and banana bread. We have an herb garden out front and while I make spaghetti sauce, the girls can go with Mom and gather the basil, sage, oregano and thyme.

I love to cook in general, but especially love to grill. Grilled chicken, pork chops, and ribs don’t really take that long to prepare or to cook. Baste them with olive oil, garlic and a little Tony Chachere’s and you’ve got good eating. Throw potatoes into the microwave at the same time that you put the meat on the grill and you’ve got the whole thing ready to go in about 15 minutes. At the other end of the spectrum, though, putting on a rotisserie chicken gives you several hours of downtime for studying. One advantage of eating big and healthy is that you end up with leftovers for the next lunch or dinner, buying you a little more time to study.

One thing that we have found to be very successful is to make up double or triple batches of pancakes or French toast when we are having those items. Spread all of the leftovers out on cookie sheets and freeze them individually. Then bag them in large zip lock bags and freeze them. It makes it easier to grab one or two at a time than fighting with a bunch of them stuck together.

Looking for more idea of cooking for kids, check out the Food Network’s Kid’s section. (It is one of my children’s favorite channels to watch. Diners, Drive-Ins, and Drives always has them wanting me to cook something and my 12 year old made me an Iron Chef mask for Father’s Day!) There are also great recipes at Kids Health and at EatingWell.

What are some of your children’s favorite quick and healthy foods? What do YOU do with your picky eaters? Share some recipes with us!

Cooking Tips

WGU on July 25, 2008

      First and foremost, you have remember that written recipes are at best a guide, not
      a science experiment you have to follow precisely, you have to learn to rely on
      tasting as you go along and adjusting the seasoning and occasionally the heat
      according to the reality in front of you, not what the book or recipe says.
   
      Secondly, after you’ve followed a recipe three or four times, it’s pretty much
      yours for life and you’ll never need or use the written recipe again because it’s
      in your head.
   
      An interesting corollary to this explains why so many heirloom recipes are major
      disappointments – your great-grandmother probably wrote out the recipe when she was
      learning it, and never bothered to revise it as she gradually changed weights and
      measures, ingredients, and cooking times over the years and decades. Other times,
      it’s simply a matter of faulty memory about exact weights and measures because it
      is almost always never measured except for baking formulas; or they may have been
      distracted or in a hurry when they wrote it down. More often, I think, it’s the
      cumulative changes of technology, including how we grow food today, how they are
      processed, and the differences in our cooking utensils and process – for example,
      less cast iron and carbon steel, more Teflon, stainless steel, and much more
      use of refrigeration and freezing.

      Thirdly, there is no such thing as a ’secret’ recipe, formula, or process outside
      of trade secrets, copyrights, and patents; any good cook with a little effort can
      get very close to the original using nothing more scientific or sophisticated that
      natural sensory organs. That and a modicum of knowledge and experience from using
      those ingredients will get you in the neighborhood.
   
      Not to take anything away from the Colonel Sanders’ success franchising Kentucky
      Fried Chicken, but it really has less to do with his famous ’secret recipe of
      eleven herbs and spices’ than it does with being written up in Duncan Hines’
      Adventures in Good Eating. Hines was a travelling salesman out of Chicago
      who had already developed a reputation for finding the best restaurants and dishes
      across the country. (In fact, I remember well into the ’60s eating at several
      restaurants that still proudly displayed “Recommended by Duncan Hines” at the
      entrance and their advertising. That was one thing we always looked for in the
      yellow pages when we were travelling on summer vacation.) What really sealed the
      deal for Arlen Sanders, though, was adopting new technology in the cooking process
      (pressure frying) soon afterward. That meant he could maintain the same high
      quality standards with increased volume and drastically shorter cooking times.
   
      Four, never experiment on guests, or at special occasions – particularly the once-in-a-lifetime
      occasions.  You can try and perfect each dish well in advance.  If you don’t have time
      to do that, you aren’t ready for ‘prime time’ and should not use your guests as guinea pigs.
      If you stumble and fall trying to pull off a stunt at some special occasion, everyone
      thing should and will remember it forever and hold it against you. If you do manage a minor
      miracle and pull it off, just remember that it was a miracle, not talent or skill, and it could
      gone very easily the other way – and next time it might.

      Lastly, very few recipes are going to be served alone, so the trick to having
      everything ready at the same time without having to waiting is called back timing
      It’s a very simple concept: you know how long the various dishes will take, so
      you subtract that from the time you want everything ready.  The most notable exception
      here is roasts always need at least 15 and preferably 20 minutes ‘rest’ out of the oven
      before you start carving.

 

Eating Well…In a Hurry!

WGU on July 22, 2008

I have a love affair with food. When I was little I used to tell my parents that I thought heaven was a place where you got your favorite meals all the time and never felt too full. Fortunately I was also blessed with a love for cooking, and a little bit of talent in the kitchen. If I had all the time in the world I would cook a world-class meal every night. I’m getting a little hungry just typing this….

Unfortunately, I don’t have all the time in the world, and it’s a rare occasion that I get to cook a world-class meal (at least during the week). Instead, I’ve collected some really quick, healthy, and yummy go-to meals that are quick to make on weeknights (and make leftovers, which is even better). Here is one of my favorites:

Creamy Cajun Shrimp Pasta

1  16-oz box of your favorite dried pasta (I like angel hair)
¼ cup butter, divided
1.5 lbs fresh or frozen shrimp (if you’re not a seafood fan, chunks of chicken work well too)
1 medium onion, diced
2 cloves garlic, minced
½ cup all purpose flour
2 Tbs Cajun seasoning (Creole works well, too…and remember to add salt to taste if you’re using salt-free seasoning here)
4 cups milk
Salt to taste
 
Directions
Prepare pasta until al dente. Drain. Set aside.

Meanwhile, in a large sauce pan, whisk together 2 Tbs butter, milk, flour, and Cajun seasoning. Cook over medium heat, stirring frequently, until thickened (about 7 minutes). If using frozen, cooked, chicken or shrimp, add it to the sauce now, and simmer until meat is heated through. If using fresh, see step 3.

Meanwhile, in a medium skillet, melt the remaining butter over medium heat. If using fresh shrimp (or uncooked chicken), add to butter and sauté for 1 minute on each side. (If using frozen, cooked, chicken or shrimp, see step 2) Add garlic and onions and sauté until golden. Remove from heat. Combine with sauce from step 2, above.

Serve over cooked pasta. Enjoy!

The whole thing takes about 30 minutes and it’s really good. If you use reduced-fat milk as well, it makes for a healthy meal that’s also tasty.