Today’s young adults don’t have much time to prepare meals for themselves.

Nor do they have a lot of money, and they may not know much about cooking.

However, you don’t need a huge budget or gourmet kitchen to make nutritious meals for yourself, says Julie Garden-Robinson, North Dakota State University Extension Service food and nutrition specialist. Garden-Robinson, with assistance from three NDSU student dietitians, has developed a series of three publications called “Cooking 101” for singles and couples.

These publications will be great for college students because many are used to having meals cooked for them at home, and having to do their own cooking can be scary, says Joan Nagel, one of the students who helped create “Cooking 101.”

“For many college students, healthy eating just isn’t on top of their to-do list,” says Katie Myrold, another student who worked on the publications. “It takes some time and planning if it isn’t something you are used to doing already.”

The NDSU Extension Service launched the publications this week to kick off National Nutrition Month. The “Cooking 101” publications are available online at http://www.ndsu.edu/eatsmart. Click on For Singles/Couples.

The publications include information on:

• Essential kitchen equipment, such as a large, nonstick skillet; 3-quart saucepan; colander; cutting boards; measuring cups and spoons; can opener; and food thermometer
• Buying and using a slow cooker
• Food storage and safety, including how to thaw food correctly, the importance of refrigerating food, food freezing tips and where to store food
• Vitamins and nutrients
• The latest dietary advice available at http://www.mypyramid.gov

Each publication also includes recipes, a week’s worth of menus and grocery lists to help you buy foods that will provide well-balanced, nutritious meals.

Leah Gramlow, the third student who worked on “Cooking 101,” has three main tips to help novice cooks find time to prepare healthful meals on a budget: Plan your meals before you go shopping so you don’t buy food you don’t need, always have some vegetable soup on hand in case you don’t feel like cooking, and buy frozen vegetables.

“That way, I don’t have to chop vegetables and do as many dishes,” she says.

The “Cooking 101” series is part of the NDSU Extension Service’s “Eat Smart. Play Hard. Together” program, which encourages people to eat a healthful diet and be physically active. For more information, visit http://www.ndsu.edu/eatsmart.

NDSU Agriculture Communication