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Parents & Families Association

August 2011

College Cuisine 101

English muffin

Fixing healthy, quick and inexpensive meals can be somewhat like trying to take a biology lab final blindfolded. Students who tire of campus cuisine and cannot afford to dine out every meal are often destined to nosh on Cheetos and Mountain Dew for lunch and yet another packet of Ramen noodles for dinner.

As you prepare to send you son and/or daughter back to college living, outfit them with a few tips and recipes that will inspire them to create healthy meals to satisfy their stomach and nourish their minds.

Healthy Snacks on the Go

Vending machines are a plenty on college campuses, but their options are often anything but healthy and quite pricy. Encourage your student to take 10 minutes each weekend to pre-plan snacks for the week to come.

Trail mixes are a healthy and personalizable snack with high energy and easy eatability. Students should stock up on snack bags and an assortment of their favorite nuts, cereals, crackers, pretzels, dried fruits and even a few sweet candies such as chocolate chips or M&Ms. In a large bowl, mix a new combination each week and package it in individual snack bags that fit easily in a backpack or purse.

Yogurts are an inexpensive, quick option that is low-fat and high protein. Add an extra boost of brainpower to a morning meal by mixing in a handful of granola or fresh fruit to your yogurt of choice. If your student has a blender in their residence hall or apartment, they might try mixing a fruit smoothie for an extra treat. Check out a plethora of smoothie recipes online at www.smoothieweb.com/.

Encourage your student to stock fruits and vegetables in the refrigerator for quick and nourishing snacks. Sometimes it helps to have a "prep night" to cut up apple slices or broccoli spears, for instance, to put into individualized snack bags that will last him or her the next few days. If ranch dressing or caramel dip will increase the chances your student will eat fruits and veggies, purchase some small plastic containers for them to spoon out individual servings of dip to accompany their healthy treats.

Hearty Helpings

Budget101.com features 50 Ramen Noodle recipes — from chili cheesy Ramen to Chicken Hollandaise Ramen — for the economical college student. Creativity is key when enhancing the palatability of this famous budget feast.

Although many people only use their microwave to re-heat their morning coffee or zap leftovers for lunch, the appliance is quite handy when it comes to creating tasty meals without a fuss. From mini English muffin pizzas and spinach lasagna to cinnamon rolls and scrambled eggs in a mug, the microwave is all-powerful. Go to www.microwaverecipe.net for a few top quality recipes.

Mini pizzas: Toast 4 English muffins, top with 1 can (8 oz.) tomato sauce, 1/2 teaspoon oregano, dash of garlic powder and mozzarella cheese. Cook uncovered 1 to 2 minutes. Optional toppings: green pepper strips, pepperoni, slices of mushroom, grated Parmesan cheese and chopped onion.

Southwest Chicken Casserole: In a large bowl, combine one (5 oz.) can of chicken, one (4 oz.) can diced chilies, one (1.75 oz.) can of cream of chicken soup, 2 cups shredded cheddar cheese, 2 Tablespoons dried minced onions, 1 1/4 cup water, 2 cups instant rice, and salt and pepper to taste. Pour mixture into a microwave safe 9x13-inch casserole dish. Cover the dish with a lid or plastic wrap and microwave for about 15 minutes (depending on the microwave). Source: Allrecipes.com.

Breakfast, Lunch and Dinner: Residence Hall Recipes


2011 Homecoming Festivities


Don't miss out on a weekend of Blazer pride among the stately pines. Reminisce with old college pals, cheer on the championship football team and tour the ever-expanding campus grounds. Alumni Relations will post further details in the coming months.


Alumni Golf Tournament
Beautiful Stone Creek Golf Club is the site for this year’s annual golf tournament, a four-person scramble open to all VSU alumni and friends.

Homecoming Parade
Show your Blazer pride and join your friends on Patterson Street for the parade, which begins at the intersection of Woodrow Wilson Drive and Patterson Street, and will head south to conclude at Brookwood Drive.

Front Lawn Concert
The public is invited to attend the front lawn concert of classic music and family-friendly activities.


Alumni Tailgating
Tailgating activities for alumni will take place fat the Student Union courtyard, located at the intersection of Oak Street and Baytree Road.

Blazer Walk
Show your school spirit by cheering on the Blazers as they enter Bazemore-Hyder Stadium prior to the game against West Alabama. The football team and cheerleading squad will walk from Ann Street down Williams Street on their way to the stadium.

Blazers vs. West Alabama: 3 p.m.
Blazer football takes on West Alabama at 3 p.m. at Bazemore-Hyder Stadium. Tickets are available online or call the ticket office at (229) 333-SEAT (7328).


Keep in Touch

The Parents and Families Association e-newsletter is distributed each month by the Valdosta State University Division of Student Affairs to inform parents and guardians about association information, the latest campus news, and general university issues of importance to parents.

E-mail us with comments about the newsletter as well as information you think is of interest to the VSU community.



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