myNutrition MonthlyApril 2017 Eat Well. Stay Active. Live Fit.

A N Y ON EC A N L E AR NT O C O O KSummer is on the

horizon, and many of you will be graduating and moving on to bigger things. Some of you may be planning on a summer adventure of traveling, while others who are returning in the fall may take it easy for a few months. Regardless of whether you’re taking a few classes, applying for jobs, or doing nothing during these few months, summer is a great time to hone your skills as a home cook. Learning to cook for ourselves is not only a great way to make sure we are eating nutritious food, but it’s also less expensive than surviving on processed food and take-out.

The idea of making a meal at home looks different for every one. Some need to follow a recipe from A to Z, others prefer to wing it and play around. Some like to have all their meals for the week planned out, while others are happy digging through their

refrigerator each night to see what’s on hand.

If you’ve never cooked for yourself before, have no fear. The best way to start is to take small steps and learn to cook one thing at a time. For example, if cereal or microwave oatmeal is a staple of yours, try cooking rolled oats or steel cut oats on the stovetop and add in some familiar flavors. If you previously subsisted on frozen or fast food burritos, start piecing together your own using whole wheat tortillas, frozen corn, and canned black beans, then push yourself to chop up your own tomato, sauté some onions, and maybe make your own guacamole.

discouraged if your first few attempts don’t meet your taste standards. There are hundreds of cooking videos available on the internet that cover

everything from boiling water to making your own sauces (I recommend Brothers Green Eats on YouTube). If you’re not a fan of videos, there are several internet blogs out there for every dietary lifestyle. Try Budget Bytes or Collegiate Vegan as a starting point.

As your skills grow, you may begin to love cooking and get excited about trying new dishes and ingredients. With a little time and patience, you’ll learn the skills necessary to prepare a healthy, delicious, inexpensive meal at home.

Message from the Registered Dietitian

April EventsAround the World

Try dishes from all around the globe at Hillside! Wednesday April 19th, 11:00 am – 1:30 pm, Hillside Café

Since I lived with family while I was in school, I’ve only been cooking for myself for about two and a half years. I remember the

struggles of relying on cereal, rice, canned g o o d s , a n d P B sandwiches during those first few days of living on my own. Now, I make almost everything from scratch: granola,

cooked beans, breads, veggie

Learning to cook doestake time, and don’t be

patties, even my own soymilk and tofu on occasion. If you are still in the beginner stages of cooking, have no fear. With a little bit of internet research and a fearless attitude in the kitchen, there’s no limit to how much your culinary talents can improve.

Alice Ma, MS, RD

alice.ma@wsu.edu

FRUITS & VEGETABLES ON A BUDGET

Did You Know?Potatoes are a great

source of potassium, fiber, vitamin C, and vitamin B6.

WhenThe produce section can be atough area of the store to shop in because of the variety of fruits and vegetables available. Shopping can be especially tough if you are on a

Buy in Season: Besides being lessexpensive, in-season produce often tastes better because it is fresh!

Consider Frozen or Canned

eaten baked, boiled, or roasted, potatoes are an

ex- cellent vegetable choice!

budget and not sure where to getthe best bang for your buck. Here are some money-saving tips:

Stick to the Less-Expensive Produce: Bananas, apples, oranges, carrots, celery, and potatoes are inexpensive all-year round.

Buy “Second” or “Ugly” Produce: Save money and reduce food waste by choosing the produce that is often left behind because it is slightly bruised or disfigured.

Skip the Grocery Store and Buy Direct: If you can, visit a local U- Pick farm to pick your own fruit. Some farms offer U-Pick fruit at half the price of the same fruit sold in stores or the markets.

GERMAN POTATO SALADFrom the Good Cheap Cookbook Serves 4Ingredients· 2 lbs small potatoes, scrubbed· 2tbsp olice oil

Produce: For out-of-season produce, check if there is a frozen or canned option available. The difference in nutrient quality is negligible.

Substitute: Spinach, kale, and collard greens are all very similar in taste, texture, and nutrition. Use the least expensive green in a recipe that calls for any type of leafy green.

Buy in Bulk: Many farmers at the Farmers Market offer a discount if you purchase a whole box of produce. If youcan’t use it all, split a box with a friend, or try your hand at canning and/or freezing produce.

CARROT CAKE GRANOLABITESAdapted fromCookincanuck.comMakes: 22Ingredients

1 ½ cups rolled oats· 1/3 cup walnuts, chopped· ¾ cup peanut butter· 3 TBSP maply syrup, mashed

banana, or applesauce· ¾ cup grated carrot (1 medium carrot)· 1/3 c. raisins· ¼ tsp cinnamon

Directions: In a large bowl, mix together oats and walnuts (or other nuts). In a microwave-safe bowl, microwave peanut butter and maple syrup together for 15-20 seconds, or until ingredients can be easily stirred together. Combine peanut butter/maple syrup mixture with oats and nuts. Stir in carrots, raisins, and cinnamon. Roll about two tablespoons of the mixture into bite-size balls. Place balls on a baking sheet and refrigerate for an hour. Store in an airtight container for up to one week.

· 2 tbsp vinegar, lime juice, or lemon juice· 2tsp Dijon Mustard· Salt and pepper, to taste· Optional: scallions,dill, parsley, thymeDirections: In a large pot, cover potatoes with water. Bring pot to a boil, then reduce to a simmer. Cook potatoes for 20-25 minutes, or until they can be pierced through with a fork. Drain potatoes and allow to cool until they can be handled, then cope

into bite-size pieces. Whisk together remaining ingredients to create dressing.

April 2017myNutrition Monthly

Dining Servicesdining.wsu.edu myNutrition.wsu.edu

Alice Ma, MS, RD509-335-4785alice.ma@wsu.edu