UNI FOODIES Easy, healthy recipes for student life Proudly brought to you by:
A MESSAGE FROM THE
Welcome to the first edition of Uni Foodies! We are the Wellness Warriors and for those of you that don’t know, we are a group of volunteers that are passionate about enhancing the health and wellbeing of Griffith Gold Coast students through wellness initiatives and peer to peer support. Being students ourselves, we understand that trying to balance life, work, fitness and uni studies all whilst trying to eat affordable and nutritious meals can be a challenge.
That is why we decided to team up with the amazing chefs over at The Junction (G06). Together, we have worked hard over the last year to develop a health and wellbeing book that gives students access to meals that can be made in advance, are nutritious and ideal for busy students. Our volunteers have also collaborated with Uni Fitness, your on-campus gym, to provide you with a series of workouts that range from low to high intensity in hopes of inspiring readers to keep active. This book was made by students, for students and we hope that you love it as much as we do!
Acai smoothie Prep 5 min | Serves 1
Ingredients 100g frozen açai purée 1 cup of coconut water ½ cup of frozen bananas ½ cup of frozen blueberries Steps 1. Place all ingredients into a blender or bullet mixer. 2. Blend the mixture for 1 minute, until smooth. Tip: For a more substantial smoothie, you can add a ½ cup of rolled oats to the mix or sprinkle granola on top.
Chia coconut pudding Prep 5 min + 24 hours to set | Serves 1
Ingredients 400ml can of coconut milk (Ayam brand) 5 tbsp of chia seeds maple syrup to taste (for sweetness) Steps 1. Mix ingredients together. 2. Let it sit for 24 hours in the fridge in an air-tight container. 3. Serve with mixed nuts (cashew, pepitas, sunflower seeds, sesame seeds and coconut chips) and fresh seasonal fruit. Tip: Try adding Ÿ tsp cinnamon and ½ tsp vanilla extract to change up the recipe.
Bacon and scrambled egg wrap Prep 5 min | Cook 10 min | Serves 1
Ingredients 1 tortilla wrap 2 large eggs 2 tbsp of cream (optional) salt and pepper 50g grated mozzarella 1 rasher of bacon olive oil Steps 1. In a bowl whisk eggs and season with salt and pepper. 2. Heat pan to medium heat and cook bacon until crispy. 3. While bacon is cooking, warm your tortilla in the microwave (approximately 30 seconds). 4. Place your cooked bacon in the middle of your tortilla. 5. Using the same pan, add a little oil and pour your egg mix in. 6. Stir the eggs until scrambled, add the cheese and cook to your liking. 7. Add eggs to the tortilla. Eat the wrap fresh or toast it in a sandwich press. Tip: For extra flavour, try adding Kewpie mayo and sweet chilli sauce.
Vegetable frittata Prep 15 min | Cook 15 min | Serves 4
Ingredients 1 red potato, 1cm dices 1 small sweet potato, 1cm dices 1 brown onion, thinly sliced 1 zucchini, 1cm dices 2 leaves of kale, shredded 6 eggs, whisked 2 tbsp vegetable oil salt and pepper Steps 1. Heat oil in a large pan on medium heat, then add the diced red and sweet potato. Stir potatoes to coat in oil. 2. Reduce heat to low and cover with a lid to speed up the cooking process. 3. Once the spuds have softened add the onion, zucchini and shredded kale. Cook for 2-3 minutes until the onion has softened, stirring continuously. 4. In a separate bowl, whisk the eggs and season them to taste. Add the eggs to the softened veggies and shake the pan to even out the mixture. 5. Cover the pan with a lid and slowly cook the frittata until the centre becomes firm. 6. If your frittata is stuck to the bottom of the pan let it cool down before trying to remove it. Tip: This recipe works with any of your favourite veggies. Try adding cheese for extra flavour.
Russian potato salad Prep 15 min | Cook 20 min | Serves 4
Ingredients 3 large red potatoes, quartered 1 sweet potato, diced 1 red onion, thinly sliced 1 carrot, diced 1 small can of beetroot, drained 2 sprigs of spring onions, sliced 4 eggs Kewpie mayo salt and pepper Steps 1. Put cut potatoes into a large pot and cover with cold water. Bring to a boil over high heat. 2. Cook until the spuds are soft (8-12 minutes), strain and allow to cool. 3. Boil a fresh pot of water. Add the eggs to the boiling water and cook for 8 minutes. Remove the eggs and cool them in ice cold water. Once cooled, peel the eggs and cut into quarters. 4. Assemble the salad in a large bowl. Add cold diced potato, followed by the carrot, onion and beetroot. Add the Kewpie mayo to taste and season with salt and pepper. 5. Gently mix your salad together, then garnish with the spring onions and eggs.
Mexican burrito wrap Prep 10 min | Cook 4 min | Serves 4
Ingredients 400g tin of black beans, rinsed and drained 200g jar of roasted peppers, drained 200g tin of corn kernels, drained 4 tomatoes, diced ½ bunch of coriander, finely chopped 1 tbsp of cumin seeds 1 avocado, sliced salt and pepper chipotle mayo shredded mozzarella or tasty cheese Steps 1. Heat a small pan on medium and toast the cumin seeds until they darken (approximately 3-4 minutes). Once toasted chop them up. 2. In a large bowl mix beans, peppers, corn, tomatoes, coriander and cumin. Season to taste. 3. Using the pan you toasted the cumin in, heat your tortilla until softened. 4. Build your wrap. Spread chipotle mayo on the bottom, place a handful of your burrito mix in the centre of the wrap, add a couple of slices of avocado and finish with shredded cheese. 5. Wrap your little parcel and eat it fresh or toast it in a sandwich press. Tip: Add some Sriracha if you like spice.
Veggie pasta Prep 10 min | Cook 15 min | Serves 4
Ingredients 500g pasta small jar semi-dried tomatoes 1 zucchini, sliced 1 cup mint leaves 1 cup frozen peas 150g Greek fetta, roughly chopped 1 lemon, cut in half 50ml olive oil Steps 1. Fill a medium saucepan with water and bring to a boil. Follow the instructions on the pasta packet, every brand and type of pasta has slightly different cooking times. 2. While water is coming to a boil, slice zucchini and season with salt and pepper. 3. Heat a frying pan over medium-high heat. Add a small amount of olive oil and grill the zucchini until browned on both sides. About 2-3 minutes each side. 4. When the pasta is about 30 seconds from being ready add the frozen peas to the pot to blanch. 5. After 30 seconds, strain the peas and pasta into a colander. Once drained add the pasta and peas back into the pot, add the zucchini, drained semi-dried tomatoes, fetta, oil, juice of half a lemon and season to taste.
Butter chicken Prep 10 min | Cook 20 min | Serves 4
Ingredients 2 x microwave 90 sec basmati rice 500g chicken thigh or breast, cut into 2cm strips 2 tbsp vegetable oil 1 brown onion, diced 2 garlic cloves, crushed 1 knob of ginger, crushed 1 jar of butter chicken sauce 50g butter fresh coriander (optional) Steps 1. Heat oil in a large pot over medium heat. Add onion, garlic and ginger. Stir until softened. 2. Add chicken and cook until slightly browned (approximately 3-5minutes). Add the butter chicken sauce and stir through. 3. Cover and reduce heat to low. Simmer for 10 minutes or until chicken is cooked through. 4. Once cooked, add the butter and stir through. 5. Microwave the rice and serve. Tip: Roasted almonds or cashews make a great additional garnish to this dish.
Pork stir fry Prep 10 min | Cook 10-15 min | Serves 4
Ingredients 500g pork sirloin, sliced 2x microwave 90 sec jasmine rice 1 bok choy, roughly chopped 2 celery sticks, sliced 1 brown onion, sliced 2 garlic cloves, crushed 1/4 tsp Chinese five spice 3 tbsp oyster sauce 1 tbsp soy sauce 1 tsp sesame oil 1 tbsp vegetable oil Steps 1. Add sesame and vegetable oils to a heavy base saucepan and heat over medium-high heat. 2. Add your sliced pork and stir to coat in oil. 3. Sprinkle pork with Chinese five spice and add onion and garlic to the pan. 4. Stir continuously until the meat is caramelised. 5. Once pork has caramelised, add the bok choy and celery to the pan. Cook until bok choy is wilted. 6. Add oyster and soy sauce. Stir through. 7. Warm up your rice and serve up your meal. Finish the plate with a drizzle of sesame oil.
Olive fried rice Prep 10 min | Cook 5-10 min | Serves 2
Ingredients 2 x microwave 90 sec basmati rice 100g black olives, sliced 100g wakame (seaweed) 1 knob of ginger, sliced 2 garlic cloves, sliced 1 carrot, diced 1 celery stick, sliced 3 tbsp soy sauce 1 tbsp olive oil Steps 1. Heat olive oil in a large pan on medium heat. 2. Add ginger and garlic. Fry until aromatic. 3. Add carrot and celery. Stir continuously for 2 minutes or until vegetables soften. 4. Add the olives and seaweed. Stir through. 5. Add the rice (it doesn’t need to be microwaved) and soy sauce. Season and stir until rice is warmed through and soy sauce has reduced. Tip: If desired you can add a fried egg or some tofu on top.
Crumbed chicken Prep 5 min | Cook 45 min | Serves 2
Ingredients 3 large red potatoes, peeled and quartered 50g butter 1 small packet of baby spinach, roughly chopped 100g double cream or light cream 1 brown onion, diced 2 cloves garlic, minced 2 pieces of crumbed chicken 3 tbsp vegetable oil Steps 1. In a medium saucepan add potatoes and cover with water. Salt the water and bring to a boil. 2. Boil until potatoes are very tender, but not falling apart. This will take about 20-30 minutes. 3. Once cooked drain the water, add butter and mash until smooth. Cover with a lid to keep warm. 4. While the potatoes are cooking, heat oil in another saucepan over medium heat. Add onion and garlic. Fry until soft. 5.
Add cream and bring to a boil. Reduce heat, add spinach and simmer for 3 minutes or until mixture has thickened slightly. Season to taste and cover with lid to keep warm.
6. While the spinach is cooking, heat a large pan on medium heat and add vegetable oil. Once oil is hot, put the crumbed chicken in (be careful, there might be hot splashing oil). Cook each side for about 2.5 minutes, until golden brown. 7. When everything is ready, dish the mash potato onto a plate, add the creamed spinach and top with the chicken.
Chocolate chip cookies Prep 15 min | Cook 15 min | Serves 12 cookies
Ingredients 125g butter, softened ½ cup brown sugar 1/3 cup caster sugar 1 egg 1 teaspoon vanilla 1½ cups self-raising flour ¾ cup milk cooking chocolate Steps 1. Preheat oven to 160c (fan forced). 2. Using an electric beater, mix butter and both sugars together until they are light and fluffy. 3. Whisk in the egg and vanilla. 4. Stir in the flour. 5. Fold in the chocolate chips. 6. Place teaspoons of the batter on a greased baking tray. 7. Bake in oven for 10-15 minutes or until cooked. 8. Cool on a wire rack.
Sweet muffins Prep 5 min | Cook 25 min | Serves 8 large muffins
Ingredients 600g self-raising flour 300g caster sugar 250g melted butter 360g buttermilk 2 eggs sprinkle of brown sugar Steps 1. Combine all ingredients into a bowl and mix well. 2. Insert muffin parchment paper into a muffin tray and fill the tray with muffin mix (ž full). 3. Sprinkle with brown sugar and bake for approximately 25 minutes. 4. After 25 minutes, insert a skewer into the middle of the muffin. If it comes out clean the muffins are ready, if it comes out a little doughy then cook for another 5 minutes and test again. Tip: To make apple muffins add 200g diced apple, ½ teaspoon of cinnamon and a pinch of nutmeg to the mixture before baking. To make strawberry and white chocolate muffins, add 1 punnet of strawberries (sliced) and 100g of white chocolate to the mixture before baking.
A MESSAGE FROM
It’s no secret that engaging in regular exercise positively impacts physical and mental health however, when life gets stressful exercise tends to take a back seat. Our trainers teamed up with the Wellness Warriors in hopes of encouraging students to practice self-care, eat healthy and keep active even when times become challenging. Our aim with this guide is to provide simple, yet effective workout routines that can be completed at home with little to no equipment. Want to know the best part? These workouts can fit into anyone’s busy schedule as they only take 20 minutes or less to complete! We’re here for you every step of the way. Have questions about a routine? Need some nutrition advice? Reach out to our trainers at unifitness@griffith.edu.au. While
you’re at it, make sure you follow us on Facebook and Instagram for daily exercises and tips from our trainers. Hope to see you online or even better, at the gym soon! unifitnesshealthcentre
Alex Kolatchew Uni Fitness Health Centre Manager
Workout 1
What you’ll need: -
exercise mat and towel
-
timer
How it’s done: -
Set the clock for 20 minutes and complete as many rounds as possible in that time, taking small breaks when you need to.
-
Increase the first 2 exercises by 3 reps each round.
Exercises: 1. 3 push-ups 2. 3 reps of mountain climbers (1 rep = 1 per side) 3. 30 second hollow hold
Push-ups
The perfect push-up -
hands just wider than shoulders, full range of motion every rep
-
finish with arms straight, shoulder blades retracted
-
if you can’t do toe push ups from the ground, try pushing from a step or bench
Mountain climber
Hollow hold
Workout 2
What you’ll need: -
exercise mat and towel
-
water (lots of water!)
How it’s done: -
Complete 5 rounds of the exercises below, taking a short break at the end of each round.
Exercises 1. 20 burpees 2. 20 v-ups 3. maximum time plank (hold your plank for as long as possible)
Burpees
V-up
Plank
Workout 3
What you’ll need: -
exercise mat and towel
-
timer
-
step, bench or couch
-
any object to hold for squats (dumbbell, bottle of water, cat – get creative!)
How it’s done: -
Complete 100 reps over 4 rounds of each exercise (starting with 40 reps and dropping by 10 each round).
-
Complete a 30 second bear crawl in between exercises.
-
Rest when needed.
Exercises 1. box, bench or couch step-ups (40/30/20/10 reps) Note: the number of reps is per leg 2. 30 second bear crawl 3. bench or couch dips (40/30/20/10 reps) 4. 30 second bear crawl 5. goblet squat with any object (40/30/20/10 reps) 6. 30 second bear crawl
Step-up
Bear crawl
Bench dip
Goblet squat
A MESSAGE FROM THE
The Student Guild is here to support you through the good times and the bad. We are your student life experts and we can provide you with the academic, legal and financial support you need to thrive during your time at uni. At the Student Guild, we understand that mental wellbeing is just as important as physical health. Being a student can come with added stress and pressure, but we want you to know that you are not alone. Our Student Support and Advocacy Manager is here to help you navigate the hurdles of uni life while our Wellness Warriors are always available for peer to peer support.
Jump on our website to view our list of available services and book an appointment, or reach out to us on socials if you’re unsure of how to get started. We hope this cookbook has inspired you to try something new, practice self-care and find that perfect balance between studies and student life. Bonne appetit! gugcstudentguild.com.au gugcstudentguild
GUGCSTUDENTGUILD.COM.AU