BEYOND MI GORENG
d H T
m R N M z K
Recipes, cooking and sustainability tips for hungry students
1
+ INTRO TRODUCTI UCTION N Hi! We hope you enjoy this edition of Beyond Mi Goreng, our latest addition to the RMIT Student Union recipe booklet series. These little booklets aim to make cooking for yourself and friends easy, fun and affordable. Uni can be a haze of bad takeaway, Hungry Jacks for breakfast, too many coffees and noodles like Mi Goreng… endless Mi Goreng. When you’re busy and on a budget, cooking for yourself might not seem like a priority. But we believe that success at uni is not just about study - it’s also about staying healthy during stressful times, giving your brain the food it needs to learn and balancing study with more enjoyable things, like eating delicious, nourishing food! Taking responsibility for what food you are eating and where it has come from not only benefits your health but the health of the planet. If you want to make a positive contribution to environmental issues, conscious food choices are a simple, every-day and powerful way to do this. Agricultural practices, transport of food over long distances and plastic packaging are major contributors to global warming and pollution. You deserve to eat good food. Make meal times little moments of enjoyment in every day. Eating well doesn’t have to be expensive or difficult - it’s time to move beyond Mi Goreng. Love the RUSU Enviro Department xxx
2
+ CONTENTS + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +
INTRODUCTION I CONTE NTENTS ST RTING YOUR STARTING YO R KIT ITCHEN HEN FROM FR M SCRATC SC ATCH KITCHE HEN EQUIPMENT TOYS RECIPE PE Baby Caprese Salad RECIPE PE Zucchini And Feta Fritters EATIN TING SEASONAL FOOD R CIPE Smashed Pea, Mint and Lemon Pasta REC HE HEALTHY EATS NEAR/ON CAMPUS B BUY LOCAL PRODUCE SU MER FRI SUMME FRIEN NDLY LY RECIPES R Gazpacho SUSTAINABLE FISH - THREE EE WAYS WA S RECIPE Chinese Steamed Fish RECIPE Baked Fish, Spinach And Tomato In Foil RECIPE Panfried Fish With Chilli And Parsley Oil PICNIC CHIC RECIPE Spanish Tortilla RECIPE Hand Held Caesar Salad RECIPE Rice Paper Rolls RECIPE Pumpkin Muffins BBQ-ing RECIPE Okonomiyaki RECIPE Delicious, Sticky, BBQ Marinade FOOD SAFETY TIPS LOCATION, LOCATION, LOCATION RECIPE Falafel And Flatbreads RECIPE Chickpea, Honey And Carrot Tagine SMALL SPACE GARDENING AND SPROUTING RECIPE Moussaka RECIPE Banana Choc Pops RECIPE Banana Ice cream RECIPE Smarty Summer Smoothie REALFOODS
2 3 4 7 9 10 11 12 13 14 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 34 36 40 42 43 44 46
3
+ ST STARTING RTING YOUR YO R KITCHEN HEN FROM FR SCRATCH Kitchen essentials are the things that make fresh ingredients into dinner. Stocking a kitchen from scratch can be difficult on a budget. The pantry essentials that most recipes assume you have in the cupboard are expensive, because you only use a little at a time. We hope the list below will help you prioritise what you need. Some of the most delicious cooking in the world is based around clever use of spices and cooking techniques to enliven the cheapest ingredients. If you invest in these basic kitchen essentials, even a cup of rice, a tin of beans or a few potatoes can become a wonderful meal.
{SHOPPING LIST} 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
Salt and pepper Oil Onions, garlic and chilli Spices Vinegar Sauces Flour Rice, pasta and noodles Tinned tomatoes and beans Nuts and seeds
{OIL}
You will need oil for cooking and oil for dressing. While olive oil can be used for both, heat can destroy the flavour and nutrition, so it is better to use good ‘cold pressed virgin’ olive oil for trickling over salads or pasta. Whereas sunflower or coconut oil is perfect for heating to high temperatures, and has a very subtle flavour. Sesame oil is great for both frying and nd dressing, and the strong flavour is great for East Asian and South th Indian dishes.
4
{SPICES}
Try ethnic grocery stores for cheap, bulk spices. The tiny bags and bottles available in the supermarket are very expensive and will run out too fast. You will also need to decide whether to buy ground spices, or a pestle and mortar to grind whole spices, which stay fresh longer. To start you off, a bag each of cumin and coriander seed, paprika (ground) and cardamom pods will be very useful for a range of recipes. Other great spices include cayenne pepper, fenugreek seeds, mustard seeds and cinnamon. Ginger and turmeric are available dried or fresh - use fresh for curry pastes and stir frys, dried ginger is good in baked biscuits or cakes. cakes
{VINEGAR}
Vinegar (or citrus juice) should be included in any salad dressing that you make (3 parts oil, 1 part vinegar). There is an amazing array available, but to start with balsamic vinegar, white wine vinegar and rice wine vinegar should allow you to make just about anything you could want. Balsamic is sweet and aromatic, combined with olive oil it is a great dressing, but also goes with sweet things like strawberries. White wine vinegar is also great in dressings or marinades, and you can use it to ‘pickle’ vegetables quickly, like sliced onion, to soften and sweeten them. Rice wine vinegar is the ‘sharp’ note in East Asian dressings; combine with soy, sesame oil, fish sauce and sweet chilli for a quick dressing for Vietnamese coleslaw. Apple cider vinegar is a tangy option to use in dressings too.
{SAUCES}
While tomato sauce might help you disguise all manner of kitchen crimes there are other essential sauces that should live in your fridge and cupboard. Soy sauce (or Tamari sauce if you want a wheat - and therefore gluten - free alterantve) is an obvious one. Fish sauce and oyster sauce will transform greens and garlic into a meal. Worcestershire sauce is a dark, fermented sauce made with anchovies - it adds a depth of flavour to stews, casseroles, soups and fish dishes.
5
{FLOUR}
Plain flour that you buy in the supermarket is used in most cake and biscuit recipes. Self-raising flour has baking powder added. There are heaps of other flours that you might want to use for different recipes, including Tipo 00 flour (used for making pasta), bread flours (these have more gluten and are suited to kneading), chickpea kpea flour (used to make batters for fritters, pakoras and gluten free versions of recipes), corn flour (used to thicken soups and sauces) and coconut flour (a grain free substitute high in protein, fiber and healthy fats). With a bag of flour in the cupboard you can make flat breads, crepes, fritters and desserts.
{RICE, PASTA AND NOODLES}
These staples are great to have because they are cheap and last a long time if you store them in air-tight containers. Try to use wholemeal versions, like brown rice and wholemeal pasta, as these have been processed less and contain more nutrients. Look for dried noodles that do not contain additives like salt and MSG. It’s time to move Beyond Mi Goreng.
{NUTS AND SEEDS}
A stock of nuts and seeds can help you add protein, flavour and crunch to heaps of recipes. It’s important to buy raw nuts and keep them in an air-tight container so that they stay fresh. Try toasting them in a dry frypan or low oven to intensify the flavour. Some people like to soak and activate nuts in water overnight and then dry them in the oven to make them more digestible. Try adding almonds and sunflower seeds to yoghurt and fruit for breakfast, hazelnuts and pumpkin seeds to a salad of rocket and feta for lunch or a handful of cashews to a curry for texture and creaminess.
6
+ K
N E UIP UIPMENT
What do you really need? What works? What not to buy.
SHOPPING LIST 1. 2. 3. 4. 5. 6. 7. 8. 9.
Knives Boards Saucepans Frypan Oven tray Grater Colander Crockery and Cutlery Toys
{KNIVES}
Although manufacturers try to sell you a knife for every occasion in packs (one for de-boning fish, one for slicing fruit into interesting shapes, one for carving roast venison), you really only need two good knives- one small serrated knife for dicing vegetables, cutting fruit and peeling. And one larger, heavier knife with a straight blade for cutting large vegetables, finely slicing, chopping herbs and mincing garlic. Buy ones that feel comfortable in your hand, not too heavy, with a good balance between the handle and the blade. You can’t resharpen serrated vegetable knives so buy a cheap one. Splash out on the big knife and buy a sharpener or ‘steel’ and it should last for a long time.
{BOARDS}
You might be surprised that numerous studies have shown wooden chopping boards (made from hardwood) to be the safest in terms of not harbouring bacteria, above plastic and marble boards. Wooden boards can soak up the flavour of strong ingredients like onion, garlic and chilli, so it is best to use separate boards for fruit and bread which might be tainted by the flavour.
Always use a separate board for raw meat and fish, so that bacteria from the meat does not come into contact with other ingredients. You can wash wooden chopping boards in hot soapy water, and use bi-carb to remove smells and stains. You should oil the board with cooking oil when you first buy it and after every few washes.
7
{SAUCEPANS}
To start off with, you will probably need one large and one small saucepan - large for boiling pasta, noodles, or potatoes, making soups, stews and curries. The small saucepan can be used for cooking rice, re-heating left overs, making sauces, boiling eggs etc. If the small one has a pouring ‘lip’ it can be helpful. Both should have lids, as this will help water heat faster and save energy. A thick base to the saucepan makes food less likely to stick to the bottom and burn. The pan should have handles that do not heat up when on the stove. Pans that can go in the oven are useful. Some cheap, nonstick pans can scratch very easily and small amounts of the non-stick material will end up in your food - yuck!
{FRYPANS}
8
Similarly to saucepans, frypans should be flat, with a thick base, and if it can go in the oven that will be a plus. One medium sized pan should be enough when you are starting out. Good quality non-stick pans can be very expensive, so it may be better to choose one made from stainless steel or cast iron. Secondhand shops will often have cast iron pans as they last a really long time. Choose one with deep sides, to allow you to make stir-frys, curries and pasta sauces.
{OVEN TRAY}
When starting out, one large tray with sides should be enough. Metal trays heat up quickly, but ceramic trays last a long time and the food will be less likely to burn on the bottom. If you choose one with deep sides, you can use it for everything from baking cookies to lasagne or an oven baked curry.
{GRATER}
Choose a four-sided grater with different sized holes on each side, which you can use for vegetables, fruit and cheese. Flat graters can be difficult to use for carrots and hard cheese. Graters are often available in secondhand shops.
{COLANDER}
Choose a metal or plastic one with lots of holes in the base - some of the pretty ones don’t drain! The wire ones are ‘sieves’ meant for sifting flour, NOT for draining pasta which will clog all the little holes.
{CROCKERY AND CUTLERY}
Plates, bowls, cups, glasses, knives and forks are things you can always find in secondhand shops if you are not fussy about them matching and they should be very cheap! Try to find some big metal and wooden spoons, tongs, a ladle, a whisk and a metal egg-flip (spatula).
+ TOYS
Wow! There are so many kitchen gadgets and fancy toys! You might want all or none of these but they can be helpful:
• A stick or benchtop blender: for making soups and smoothies. • A food processor: for making dips, chopping nuts,slicing vegetables finely for coleslaw, making pasta and pastry dough, falafel, and basically heaps of stuff! Buy one with slicing, grating and chopping blades. They can be expensive, but try hunting for secondhand ones online. • A pestle and grinding stick? cooking this is for heavy, deep
mortar: you know the granite bowl with the If you plan on using a lot of spices in your essential. They aren’t too expensive, look ones.
• Vegetable peeler: you can get cheap plastic ones or good metal ones - essential if you want to turn zucchini into pasta, carrot into ribbons or parmesan into shavings. • Masher: try to find a round one which makes it easier to get into the sides of saucepans. • Rubber spatula: this tool is useful in scraping every last bit of food from a pan, or food processor. • Metal egg-flip (spatula): you will need one of these if you want to make fried eggs, fritters, burgers, pancakes or fishcakes. The non-stick ones tend to be too think to slide under your fritter properly - go for a thin metal one.
+ RECIPE
BABY CAPRESE SALAD
This has all the components of a traditional Caprese salad but with mini ingredients like cherry tomatoes, baby bocconcini cheese balls and tiny basil leaves.
INGREDIENTS:
1 punnet cherry tomatoes, halved 1 tub bambini bocconcini, drained 1 cup basil leaves 2 tbsp extra virgin olive oil 4 tbsp balsamic vinegar salt and pepper
METHOD:
Place the tomatoes, bocconcini and basil leaves into a serving bowl and drizzle with oil and balsamic vinegar. Season with freshly cracked salt and pepper and toss to coat.
NOTES:
Bambini bocconcini are the tiny balls of bocconcini/ mozzarella cheese. Great to serve with warm meat and crusty bread.If you are entertaining, you shouldn’t dress the salad until you are ready to serve.
10
+ REC R CIPE PE
ZUCCHINI AND FETA FRITTERS Serves 3
INGREDIENTS: 6 (about 700g) small green zucchini, coarsely grated 2 tsp salt 3 spring onions, ends trimmed, thinly sliced 1 cup firmly packed finely chopped fresh continental parsley 200g feta, coarsely crumbled 75g (1/2 cup) plain flour 3 eggs, lightly whisked Freshly ground black pepper 80ml (1/3 cup) olive oil
METHOD: 1. Combine zucchini and salt in a bowl. Cover with plastic wrap and set aside for 10 minutes to soak. Use your hands to squeeze excess liquid from the zucchini. 2. Combine the zucchini, green shallot, parsley, feta, flour and egg in a medium bowl. Season with pepper. 3. Heat oil in a frying pan over medium-high heat. Drop 4 tablespoonfuls of the zucchini mixture around edge of pan and flatten slightly. Cook for 2 minutes each side or until cooked through 4. Transfer to a plate lined with paper towel and cover with foil. Repeat, in 3 more batches, with the remaining zucchini mixture, reheating oil between batches. Transfer fritters to a plate to serve.
11
z
+ EATING E SEASO SE SONAL AL FFOOD
Eating fruit and vegetables that are in season is a good practice environmentally as it means that the food is less likely to have been transported to your grocer or supermarket from a long way away and frozen for its long journey. Also, it is more likely to mean that your food is ripe - a “win/win� situation for all!
JANUARY AND FEBRUARY:
Eggplant, cucumber, capsicums, chilis, potatoes, most types of berries, tomatoes, zucchinis, peas, green beans, capsicum, basil and corn.
MARCH AND APRIL:
Mushrooms, brussel sprouts, apples, fennel, mandarins, oranges, pumpkin, zucchini, squash, olives and parsnips.
MAY AND JUNE:
Cauliflower, celery, spinach, grapefruit, almonds, pumpkin, mushrooms, oranges, pears, kiwi fruit, leeks, chestnuts and apples.
JULY AND AUGUST:
Broad beans, broccoli, cabbage, cauliflower, fennel, brussel sprouts, parsnip, spinach, turnips, apples and imperial mandarins.
SEPTEMBER AND OCTOBER:
Asparagus, broad beans, broccoli, cauliflowers, grapefruits, parsnips, peas, spinach and strawberries.
NOVEMBER AND DECEMBER:
Apricots, asparagus, basil, broad beans, cherries, cucumbers, eggplants, garlic, green beans, peaches, potatoes, raspberries, spinach, strawberries, valencia oranges and zucchinis.
ALL YEAR!
Carrots, beetroot, cabbages, grapefruits, leeks, lemons, lettuces, onions, parsley, radishes, rhubarb, silverbeet and spring onions.
12
Information courtesy of Melbourne Friends of the Earth (melbourne.foe.org.au)
z
+ R CIPE PE
SMASHED PEA, MINT AND LEMON PASTA
INGREDIENTS:
Olive oil Garlic Fresh or frozen green peas 1 lemon A handful of mint leaves Pasta Parmesan cheese (if you like it)
METHOD:
1. Put a large saucepan of water on to boil, when boiling add a pinch of salt and a little olive oil and enough pasta for 2 people. If you are using long pasta, let the pasta rest around the edge of the pot and slip in as it softens, then stir. Cook until tender and drain. 2. Meanwhile in a smaller saucepan, bring 2 cups of water to the boil and add two cups of fresh or frozen green peas - these will cook in a couple of minutes (taste one to check). Drain. 3. In the large saucepan, heat a few tablespoons of olive oil, add a couple of cloves of minced garlic and cook for a minute. Add the peas and mash roughly with a potato masher or fork. Add the chopped mint, lemon juice and zest and a handful of grated parmesan if you like it, plus lots of pepper and salt. Mix the pasta through the bright green, zesty peas and serve.
MAKE IT GLUTEN FREE
Instead of pasta, use zucchini pasta! This will be much lighter with a great flavour. Take a zucchini and use a vegetable peeler to cut it into long ‘ribbons’. Make the smashed pea mix as above and use a little more olive oil, salt and pepper. Toss the zucchini pasta through the mix - you just need to heat it through. Delicious!
13
+ HEALTH HE LTH LTHY NEAR NEA
ATS MPUS
Forget fashion, Melbourne is actually the food capital of Australia. With so many affordable options on offer, you needn’t break the bank to have a delicious and nutritious meal near or on campus. While the options are seemingly endless, we’ve compiled a handy list to help get you started on your healthy culinary journey. RUSU REALFOODS
RMIT University, 360 Swanston St Building 8 Level 4 RMIT Student Union’s organic, fair-trade vegetarian café is a one-stop shop for all your healthy meals and snacks. Café co-ordinator Lucy Stegley (with the help of a team of dedicated volunteers) serves affordable, nutritious food and drinks made using sustainably grown and produced certified organic, bio-dynamic, fairtrade and local ingredients. Make sure to try the delicious smoothies!
14
MISS CHU
2/297 Exhibition St The undisputed queen of rice paper rolls, Nga Chu has built an empire out of quality Vietnamese food. Options aren’t restricted to paper rolls (of which there are 6 delicious varieties, ranging from $7.50 to $13), There are also an assortment of salads, curries, noodle dishes and the customary pho (with a vegan option also available). You can eat in or take away - use the iphone app to order ahead and avoid waiting.
TOFWD
28 Degraves St, Want to soak up the atmosphere of Melbourne’s most famous laneway while enjoying guilt-free organic food and wine? Well, this is the eatery for you! The coffee served is fairtrade, the menu is made up entirely of local organic produce, the takeaway cutlery and packaging is even made from sugar cane fibre designed to break down in 6 weeks. And the perving.. we mean “people-watching” is completely free.
BRUNSWICK
Those on the Brunswick campus need only take a stroll down Sydney Rd to be bombarded with healthy food options. SOME HOT TIPS: try the Brunswick Green (313 Sydney Rd) for salads, hot food and coffee. On the notentirely-healthy side, The Cornish Arms (163A Sydney Rd) is a good spot for vegetarian and vegan pub grub.
BUNDOORA
Bundoora offers some good options for the healthconscious foodie. The trick is to not rely solely on the cafeteria on campus, and instead stroll to Uni Hill for some healthier fare. Don’t forget to score some free food at weekly RUSU barbeques and breakfasts on campus!
15
+ BUY Y LOCAL LOC L PRODUCE PR E If you buy food that has been grown relatively close to the area in which you live, you cut down the ‘food miles’, which is the distance required to transport food. This can save thousands of kilometres of travel and a reduced carbon footprint for your weekly shop. To make sure that you are buying local food, go to your nearest farmers’ market. This can be a great way of buying high quality and low-cost food. This also means that you are buying sustainably and supporting independent farmers. Give Coles and the status quo the boot and buy direct from the people that grow the food.
{INNER SUBURBS}
Collingwood Childrens’ Farmers Market St Heliers Street, Abbotsford 2nd Saturday of every month, 8am - 1pm Gasworks Farmers’ Market Gasworks Arts Park, 21 Graham Street, Albert Park 3rd Saturday of every month, 8:30am - 1pm
{NORTHSIDE}
Bundoora Park Farmers’ Market Bundoora Park, Plenty Road 1st Saturday of every month, 8am - 1pm Preston Farmers’ Market Corner Scotia and Oakover Roads, Preston 4th Saturday of every month
{WESTSIDE}
Yarraville Farmers’ Market Yarraville Gardens, Corner Hyde and Somerville Roads Yarraville 4th Saturday of every month, Winter: 9am - 1pm Summer: 8am - 12noon
16
Flemington Farmers’ Market Mt Alexander Secondary College, 169-175 Mt Alexander Road, Flemington Every sunday, 9am - 1pm
{EASTSIDE}
Whitehorse Farmers’ Market Whitehorse Civic Centre 379-397 Whitehorse Road, Nunawading 2nd Sunday of every month, 8am - 1pm Fairfield Farmers’ Market Fairfield Primary School, Wingrove Street, Fairfield 3rd Saturday of every month, 8am - 1pm
{SOUTHSIDE}
Kingston Farmers’ Market Sir William Fry Reserve (opposite Southland) 1st Saturday of every month, 8am - 12:30pm (except Jan) Veg Out Farmers’ Market Peanut Farm Reserve (right behind ‘Veg Out’ community garden. Chaucer Street, St Kilda 1st Saturday of each month, 8.30am - 1pm
+ SUMME SU ME MER FRI FRIEN NDLY REC CIPES GAZPACHO Serves 4
A refreshing cold soup originating from Spain, gazpacho is a tomato-based broth filled with delicious vegetables.
INGREDIENTS:
A few piece of slightly stale crusty white bread, torn up 6 very ripe tomatoes, diced 1 ripe red capsicum and 1 green capsicum, deseeded and diced 1 medium cucumber, peeled and diced 2 cloves of garlic, peeled and crushed 150ml extra virgin olive oil 2 tbsp red wine vinegar Salt, to taste Garnishes – see below
METHOD:
1. Mix the diced tomatoes, peppers and cucumber with the crushed garlic and olive oil in the bowl of a food processor or blender. Soak the bread in the mixture for 20 minutes. 2. Blend until smooth, then add the salt and vinegar to taste and stir well. 3. Pass the mixture through a sieve, then cover and refrigerate until well chilled. 4. Serve with garnishes of your choice. Some suggestions: diced black olives, hard-boiled egg, small pieces of cucumber and capsicum, mint or parsley.
17
+ SU TAINA TAINABLE F REE EE WA WAYS A lot of people have hang-ups about cooking fish - whether it’s anxieties about overcooking or undercooking, the smell, the dreaded bones or not knowing what kind to buy for a particular recipe. Give it a go and you’ll discover fish is one of the cheapest, fastest and most versatile ingredients around. Follow our tips and recipes and you will soon be (cue bad pun) hooked! If you’re not sure what sustainable fish to buy for a particular recipe, ask a friendly fishmonger or consult the Australian Sustainable Seafood Guide: http://www.sustainableseafood.org.au. For these recipes, mackerel, whiting or wild bream are all good sustainable options.
18
+ RECIPE
CHINESE STEAMED FISH Serves 4
This is an unbeatable healthy way to eat fish. Best of all - it’s ridiculously simple and the trick is all in the final stage when you pour that hot peanut oil over the fish, blistering the skin and releasing the aromas!
INGREDIENTS: 1 2 2 1 1 3
kg whole white fish tbsp shaoxin rice wine vinegar (easy to find at Asian delis) tbsp soy sauce tbsp ginger, finely chopped tsp sesame oil tbsp peanut or sunflower oil
GARNISH
2 to 3 spring onions, shredded diagonally 3 tbs ginger, shredded as finely as possible Freshly ground pepper A dozen sprigs of coriander
METHOD:
1. Place fish on a large plate and slit three times (roughly at 3cm intervals) to the bone on both sides of fish. Spoon over mixture of rice wine vinegar, soy, chopped ginger and sesame oil, massage gently over entire fish. Marinate in fridge for ten minutes. 2. Place fish on a plate. Balance plate on a metal trivet (or a small heat-proof bowl or cup) in a wok 1/3 filled with simmering water. Cover and steam for five to eight minutes. Alternatively, line a bamboo steamer with some foil and place over pot with boiling water. To test if fish is cooked insert a small sharp knife into the thickest part of the flesh and part gently. If the flesh is not pink or translucent it is cooked. Remove from heat and set aside. 3. Heat peanut oil in a hot wok until smoking. Sprinkle fish (skin side up) with spring onions, shredded ginger and pepper then slowly pour hot oil over fish to crisp the skin up and scald the aromatics. Garnish generously with sprigs of coriander. Serve with steamed rice.
19
+ RECIPE BAKED FISH, SPINACH AND TOMATO IN FOIL
Serves 2
Yet another delicious and easy recipe. Remember to be generous with your seasoning!
INGREDIENTS:
1/2kg of fish fillets, about 1-inch thick 2 large handfuls baby spinach leaves 1 quarter red onion, thinly sliced 2 punnets of cherry tomatoes 4 sprigs fresh thyme 1/2 lemon, cut into 2 wedges Salt and pepper Olive oil or butter
METHOD:
20
1. Preheat the oven to 180째C. Check the fish over and remove any bones. Divide it into two equal portions. 2. Lay out two sheets of aluminum foil, each about 30-35cm. Pile a large handful of baby spinach leaves in the middle of each piece of foil. Lay one fish fillet on each bed of spinach. Season generously with salt and pepper. 3. Lay a few slices of onion over the top of each fillet and scatter the cherry tomatoes on and around the fish. Lay two sprigs of thyme over top. Give each packet a squeeze of lemon and a drizzle of olive oil (or a pat of butter). 4. Fold the sides of the foil inwards around the fish. Then fold in the top and bottom of the foil and pinch them closed, creating a neat package. Set them side-by-side on a baking sheet and bake for 10 minutes and check if the fish is opaque. 5. Open the packets carefully to avoid spilling the juices. Eat straight from the packets or transfer to a plate with a spatula. Spoon some of the juices over top. Eat immediately.
+ RECIPE PAN-FRIED FISH WITH CHILI AND PARSLEY OIL The trick to a really good pan-fried fish is, most importantly, fresh fish. Fresh fish should not, and does not have a strong smell.
INGREDIENTS:
4 fish fillets with skin salt and pepper dash of olive oil
CHILI AND PARSLEY OIL
1 handful parsley roughly chopped 2 garlic cloves, crushed 1 red chili, seeded and chopped salt and black pepper 90ml olive oil
METHOD:
1. Dry the fish fillets on kitchen paper (this will help them brown), heat a frying pan on a high heat (cast iron or non-stick) until smoking. 2. Add a dash of olive oil and place the fish fillets skin side down, turn when golden on one side (about 3 minutes), then cook again until golden on other side. 3. Put the parsley, garlic and chili into a bowl, season with salt and pepper and add enough olive oil to make a fine sauce. 4. Drizzle the fish with chili and parsley oil, and serve immediately.
v
21
nom nom nom nom nom nom
+ PICNIC PI CHIC The sun is out and the birds are singing. Why not take advantage of the beautiful weather, grab your friends and organise a picnic or BBQ? Or pack your lunch and a good book and soak up some vitamin D on your lonesome. Follow our simple guide and you too can picnic in style!
FOOD, GLORIOUS FOOD
The most important part of a picnic is the food, obviously! It should be easy to eat with your hands or balance on a paper plate. There are heaps of portable culinary possibilities at your disposable but here are some of our favourites.
PICNIC OR BBQ ALFRESCO DINING IDEAS Picnic: • • • • •
Iced tea Tortilla Hand held cesar salad Rice paper rolls Pumpkin muffins
BBQ • • •
Corn on the cob Okonomiyaki Sticky BBQ marinade
ICED TEA
Make a pot of your favourite black tea and pour it into a large jar, bottle or thermos. Stir in 2 tablespoons of honey and let the tea cool. Add the juice of a lemon, some mint leaves and top the bottle up with tonic water and ice cubes.
22
+ RECIPE
SPANISH TORTILLA
1. Pre heat a grill or oven to medium. 2. Boila few potatoes cut into chunky pieces until soft but not falling apart, then drain. 3. Heat a generous amount of olive oil in a frypan that can go under the grill or in the oven. Fry a sliced onion until it is soft then add some chopped garlic. Add a handful of roughly sliced spinach, silverbeet or kale leaves and let them wilt. 4. In a bowl, whisk 5 eggs with salt, some finely chopped chilli or chilli flakes and lots of pepper. Add a handful of chopped herbs like basil or oregano. 5. Add the cooked potatoes to the frypan and spread the ingredients out over the base. 6. Make sure the frypan is either non-stick, or well coated in oil or butter, including the sides, then add the egg mixture. Cook for a few minutes to let the base brown, then put the frypan under the grill (or in the oven) to cook the top. 7. The tortilla is ready when the middle no longer wobbles, but eggs are best when only just cooked through. Put a plate on top of the frypan and flip the tortilla out as best you can, maybe loosen it with an egg-flip first. 8. Serve slices cold at your picnic with a chutney, sweet chilli or even tomato sauce.
23
CIPE PE
HAND HELD CAESAR SALAD
1. Separate all the leaves from a crisp, summer lettuce such as cos, wash and dry these and pack for your picnic. 2. Cut mushrooms into thick slices, and some dense bread into cubes. Fry these, without putting too much in the frypan at once, in a generous amount of olive oil until browned. 3. Slice a punnet of cherry tomatoes in half. Dice a cucumber and very thinly slice half a red onion. 4. Combine a few tablespoons of mayonnaise, a teaspoon of mustard, the juice of a lemon, a glug of olive oil and a clove of minced garlic with salt and pepper to make the dressing. If you like anchovies finely mince one and stir it in. 5. In a container, mix the tomatoes, cucumber, onion, mushrooms and bread with the dressing. At the picnic, spoon the cesar salad mixture into the lettuce leaf ‘cups’ to serve.
24
ECI CIPE CI
RICE PAPER ROLLS
These are great to eat cold with a dipping sauce of your choice. The rolls can stick together when packed so try laying them flat on a plate and covering with cling film. The filling can be anything that you like, but here are some suggestions: • Carrot and cucumber sliced into thin strips - a peeler can make this faster. It’s nice to ‘pickle’ these by tossing them in a little vinegar and letting them sit for a few minutes • Bean sprouts or shredded lettuce • Mint, basil and/or coriander leaves • Thin rice noodles, cooked • Slices of boiled egg, or egg omelette • Fried tofu slices • Cold chicken, prawns or pork Take a packet of rice paper wrappers and a shallow dish of hot water. Dip the wrapper in the water until it softens then lay it carefully on the bench. Make a little pile of fillings in the middle - about the size you want the finished roll to be. Wrap up like a burrito: long side in, short sides in, roll it up. The wrapper is stretchy so you can make a tight little parcel. After a few you should get the hang of it. The herbs make these really fresh and delicious! You will need a muffin tin for this recipe - lined with paper patty-pans or greased.
25
ECIPE
PUMPKIN MUFFINS
Pre-heat the oven to 180째C. Chop a butternut pumpkin into small cubes, leave the skin on if you like, put these on an oven tray with some oil and bake in the oven for about 15 minutes until soft and starting to brown. Put the pumpkin in a bowl and mash roughly with a fork - there should be almost 2 cups worth. If you have extra put it in the fridge for another recipe like the Spanish Tortilla. Leave the oven on.
In another large bowl hand toss: 2 cups self-raising flour A pinch of salt A teaspoon of cinnamon, ground ginger or mixed spice
In the bowl with the pumpkin mix together: 1/3 cup melted butter 1/2 cup milk 2 eggs 3/4 cup brown sugar Mix the dry and wet ingredients together quickly but gently - folding them over. Spoon mixture into the muffin tin, filling the holes almost to the top. This will make about 10 muffins. Bake at 180째C for 20 minutes or until you can stick a knife in and pull it out clean. Here are some ideas beyond your traditional sausage to enliven a BBQ in the park or at the beach this summer with friends.
+ BBQ-ing B Q-ing {CORN ON THE COB}
If you are using a BBQ with a lid, you can do a fancy trick of leaving the corn husks on and cooking the corn inside them. If you just have a normal BBQ, strip off the husks at home and boil or steam the corn for about 10 - 15 minutes until tender - you can finish them on the BBQ later. Corn in the husks: soak the corn in cold water for an hour before you cook - you might do this at home, or bring them in a container full of water. Shake off the water and put the corn on the BBQ (medium, not hot) and put the lid down. The corn will steam inside the husks, and will be tender in about 20 minutes. Peel off the husks with tongs, don’t worry of some if the ‘silk’ stays on, turn up the heat on the BBQ and put the corn back on. The silk will burn off and the corn will start to blacken, giving a great, smoky flavour. Serve with some butter or olive oil, some finely chopped chili and lime juice.
KEEP IT CLEAN - When preparing food for your picnic, clean your hands regularly. Moist towelettes or soap and water will do the trick.
27
+ RECIPE OKONOMIYAKI
This tasty Japanese pancake is perfect for cooking on a flat BBQ plate - the name means ‘grilled as you like it’ so feel free to change up the ingredients depending on your preferences. This recipe makes about 4 large okonomiyaki. The easiest way to do this for an outdoor BBQ is to mix the ingredients at home and then spoon onto the BBQ when you get there - take the sauces along with you. Shred about ½ a large summer cabbage (remove the core) thinly and squeeze to soften. In a bowl, mix 2 cups of flour, 1 cup of water and 3 eggs. Add in some flavours of your choice 2 teaspoons dashi (stock powder), pickled ginger, chopped spring onions, smoked fish, prawns, cooked pork and chicken are all good. Mix in the cabbage - there should be just enough batter to stick the cabbage together - not too much. When you get to the BBQ - put a little oil onto the hot plate and spoon the mixture in four circles neaten the circles and ‘tuck’ in cabbage pieces with a spatula. Cook for about 5 minutes each side. Serve with Japanese mayonnaise and tonkatsu or okonomi sauce and more spring onions.
28
+ RECIPE
DELICIOUS, STICKY, BBQ MARINADE
This recipe is great for smothering all over something - when you leave it to marinate for a few hours the flavour soaks in, the sugars caramelise on the BBQ and the sticky mixture protects your vegetables or meat while they cook. You could use this marinade on tofu, vegetable skewers, chicken wings, pork or beef ribs.
Mix together: • • • • • • •
½ cup tomato sauce The juice and zest of 1 orange 1/3 cup olive oil A big slosh of balsamic vinegar A few cloves of chopped garlic lots of black pepper, ground A pinch each of cayenne pepper, smoked paprika, ground cumin and coriander (or what you have)
Rub this mix all over and into (massage it!) your BBQ treat of choice and leave it for a few hours at least. Add a sprinkle of salt before you cook it. Use a medium to high heat - the marinade will protect and keep it juicy so you can’t really go wrong as long as meat is cooked through.
29
+ FOOD F OD SAFETY SAF TY TIPS TI S SEPARATION ANXIETY
- To avoid cross-contamination among different foods, bring plenty of plates and utensils along. Use separate plates for handling raw foods and the others for handling cooked foods. Keep uncooked meats and seafood separate from other foods and transport in tightly sealed bags or containers. Try to pack them at the bottom of the cooler so that juices from these foods do not drip onto everything else.
ICE ICE BABY
- When packing food into your picnic basket and/or cooler, keep the following things in mind: •
• • •
•
Keep perishable foods at a safe temperature by packing them in a well-insulated cooler with plenty of ice or ice packs. A full cooler will maintain a cold temperature longer than a partially filled one. Wait until just before leaving home to pack foods in the cooler. At the picnic location, keep coolers tightly closed in a shady area and add ice frequently. Keep picnic food in the coolers until you need them; remove raw food only when you’re ready to put it on the grill. (If you’re grilling in batches, keep the food that’s not being grilled in the cooler.) Discard any perishable food left outside for more than four hours.
REHEATING
- When reheating food it should be steaming hot all the way through. Food should only be reheated once and any leftovers should be discarded.
OTHER IMPORTANT STUFF
Bring picnic rugs, sunscreen, mosquito repellent etc. Do we really need to break this down for you? We’re not your mum y’know.
30
+ L CATIO CATION,, LOCATION, LO LOCATION LOC CITY – ON CAMPUS
Though the shade is limited, the lawn and Murphy’s is good for those with a artificial grass. The Alumni Courtyard place to ponder existence and soak in the Old Melbourne Gaol.
near Pearson penchant for is also a nice the history of
OFF CAMPUS
If you prefer your grass real, the State Library lawn is a nice – albeit busy – spot to eat. A short stroll down La Trobe Street brings you to the leafier Flagstaff Gardens which has BBQ facilities.
BUNDOORA & BRUNSWICK
Lucky you – both these campuses are lush and green and perfect for picnics! In Bundoora East, we recommend nabbing a spot around the lake to check out the cute ducks. Off campus, Bundoora Park is a short stroll away and is a great place to visit for stellar views of the Melbourne skyline. In Brunswick, Royal Park and Princess Park are about five minutes away from campus by foot, though anywhere along the Merri Creek trail would be great for the more adventurous walkers or those on bikes.
31
+ RECIPE
FALAFEL AND FLATBREADS
The exact origins of falafel are controversial, with many countries claiming credit. They are fantastic for lunch or dinner, hot or cold, so make sure you cook extra to pack for lunch the next day. Falafel are made from dried, ground chickpeas or beans. Unless you have a grinder for grains and can make yours from scratch - probably just buy a packet mix. Good mixes should contain only chickpeas, beans and spices - not additives or binding agents or other unnecessary stuff.
FLAT BREADS
2 cups Plain flour 3 tbsp Olive oil 2 tsp Salt Cold water - about 3 tablespoons or enough to form a dough Add the water gradually, and stir with one hand, you will be surprised how little it takes to make dough. Don’t knead the dough- just divide it into 6 pieces and roll into little balls. Let it rest while you make the falafel mix.
FALAFEL • • • • • •
32
1 packet falafel mix plus a little less water than directed on the box Onion- 1 x grated or very finely chopped Parsley- 1 handful, also finely chopped- any big pieces will make them fall apart Ground cumin or coriander seed - 1/2 tablespoon each Salt and pepper Cauliflower is optional- very finely chopped (minced) cauliflower can make the falafel nice and moist. It is easier to achieve the right texture by pulsing a few pieces in a food processor.
Mix all the ingredients and let it stand for about 10 minutes to absorb the water. While it is absorbing, fry the flat breads. Heat a large, dry frypan (no oil). Roll out one of the bread dough balls with a rolling pin or empty wine bottle or whatever. They don’t have to be round. Put in the hot, dry pan and roll another while it fries. The pan should be hot enough that one side cooks in a minute. Place the breads on a plate and cover with foil to stay warm and soft.
COOK THE FALAFEL:
1. Turn the pan down a bit and put enough sunflower oil into the frypan (about 1 cm). 2. Take tablespoons of the falafel mix and using wet hands roll them into balls. (You can put these on a tray and cook in the oven if you prefer). Make sure the oil is hot before you put them in, this way it won’t absorb into the falafel. Press the balls down to flatten a bit if frying so they cook evenly. Don’t stress if they come apart a little - push them back with a spoon. Once one side is cooked they will stay together better. Drain on paper towel. 3. Serve with the flat breads. Nice accompaniments include green salad leaves, pickles, yoghurt and tahini sauces, grated beetroot salad, tabouli, hummus - whatever you like!
33
+ RECIPE R
CHICKPEA, HONEY AND CARROT TAGINE Serves 2
Transitioning into autumn, this recipe is great comfort food, but light and fresh enough so that you don’t feel as if winter had come too soon! Quicker to make than a traditional meat tagine, this recipe still has full, complex flavours and textures.
INGREDIENTS:
1 can Chickpeas (drained and rinsed) or 1 cup dried (soak overnight, then boil until tender) 2 Carrots 2 Zucchini 1 Onion 2 Garlic cloves ½ cup Dried apricots ½ cup Almonds ½ cup Natural yoghurt Lemon for juice Coriander leaves- make sure you rinse these well, they can be sandy. 1 tbsp Cumin seed or ground 1 tbsp Honey Rice or bread to serve
34
METHOD: • • •
•
• •
• • •
In the morning, soak the dried apricots in a bowl, just covering them with cold water. If serving with rice - boil enough for 2 people, (about 1 cup). To make the tagine, slice the onion and fry gently in a large saucepan, with sunflower oil. Add the garlic when the onion is soft, and fry for another minute. Cut the carrot into round slices, about ½ centimetre thick and add to the onions. Continue stirring and frying for a few minutes to begin to soften the carrots and then add the diced zucchini. If using cumin seed, toast the seeds in a dry frypan until they smell nice, and then grind. Add the cumin, chickpeas, apricots and the water that the apricots have soaked in to the pot, this tagine should be fairly liquid-y. Add the honey and salt and pepper. Cover with a lid and simmer for 5- 10 minutes. While it is simmering, make the yoghurt sauce a mix of yoghurt, lemon juice, salt, pepper and chopped coriander leaves. In the dry fry pan, toast the almonds until they start to brown, and then roughly chop with a big knife. Taste the tagine, adjust salt and pepper as needed. Serve on a little bed of rice, with plenty of the liquid to soak into the rice, yoghurt sauce and chopped almonds on top.
35
+
SMALL S SPACE GARDENING AND SPROUTING
You may be lucky enough to have a small amount of outdoor space or a sunny window sill at home. Growing some food at home can be really satisfying, calming and, most importantly, delicious! A couple of potted herbs, a chilli plant, a box of salad greens, even a jar of sprouts can save you money, oxygenate your air and add something special to your meals. Growing your own has really become popular recently, making it easier to find seeds and seedlings to buy, community gardens to join and like-minded people to meet.
36
One of the cheapest ways to buy seed for sprouting or planting is to buy packets of dried chickpeas, peas, beans, quinoa, lentils, sunflower, amaranth or coriander seeds from health food stores or grocery shops. The fresher the better so have a look at the use by date. Supermarket seeds may have been sprayed with chemicals that inhibit sprouting, so organic or wholefoods options are more likely to germinate.
{SMALLEST}
Sprouting seeds at home for use in salads, stirfrys and sandwiches requires one large jar and one bench or window with natural light (not too sunny). Sprouting transforms seeds (grains or legumes) into a living plant with more available nutrients for your body - they are also crunchy and delicious. You can sprout heaps of different seeds including mung beans, chickpeas, alfalfa, cress, sunflower, mustard, fenugreek, broccoli, cabbage, lentils, peas, lettuce, quinoa and amaranth seeds. • • • •
•
•
Take a large, clean glass jar and put in a couple of tablespoons of seeds for sprouting (small seeds use more, large seeds less). Fill the jar with water. Put a clean kitchen cloth or a piece of muslin on top of the jar and secure it with an elastic band. Let the seeds soak over-night and then tip the water out through the cloth and try to shake the seeds so that they separate. Place the jar on the bench or window sill. Rinse the seeds and drain the water each day. The aim is to keep the seeds moist but not wet. Warmth and airflow will also help them germinate. The seeds should sprout in 3-5 days. They are ready when they have a little ‘tail’ coming out of them. If they smell bad after rinsing or feel slimy do not eat them. You can buy sprouting jars which can be propped so they stay upside-down and continue to drain, which can help germination.
37
{SMALLER} Herbs and chillies grow well in pots and containers, either on a sunny window sill or a balcony. It’s lovely to be able to pick these as you need them, to take only as much as you actually need and to have the aroma of fresh herbs float around your kitchen as you cook.
Great herbs for containers include: sage, rosemary, thyme, oregano, basil, marjoram, tarragon and parsley.
Coriander can be a little harder to grow, as it will start to flower and make seeds (not leaves) very quickly if it dries out. It will be easier to keep your herbs well watered if they are together in a big container, rather than small separate containers. Plants actually like to grow together and can help each other- try a tall herb like basil or parsley with a ‘creeping’ herb like oregano or thyme.
38
Spread newspaper out on the floor and fill your containers with compost or potting mix. Containers should have holes in the base, and perhaps a layer of gravel at the bottom if you can find some. If you can find dried grass clippings, straw, dried autumn leaves, even some cabbage or lettuce leaves use these to layer at the base of the container to act like a water sponge and slowly feed your plants from below. Then put the soil on top. Plant out your seeds or seedlings and water them in. If you are using seeds you will need to water very carefully until they sprout and grow roots. Warmth, air flow and moisture are the keys to germination. Once seeds have sprouted they also need sunlight for at least four hours a day.
{SMALL} The secret to successful pot or container gardening is to not let them dry out. Drying out is the number one reason pot plants die.
Follow these simple rules: •
•
•
•
Choose plants that grow well in pots - herbs, chillies, lettuce, rocket, chard or cherry tomatoes. Use the biggest containers you can fit in your space. Small containers or hanging baskets dry out very fast. Several plants in one large pot works better than lots of small pots. If you can get it, use compost in the pot. Fine, sandy textured soil or potting mix will not hold water very well. If the soil dries out completely there is no point watering from above - the water will run down the sides, not soak in. Put the pot in a container of water and let the soil slowly absorb it from below.
Water is very important but your plants will need feeding too - mulch is the best way as it feeds the plant slowly and helps trap water in the soil. Try straw, dried grass clippings, dry leaves, weeds etc on top of the soil around the plant. Other ways to feed the plant include soaking weeds in water and using this ‘tea’ to water the plant; putting the dust, dirt and hair you sweep up off your floor on the soil (this contains lots of minerals), watering with water that vegetables have been boiled in, cold tea and tea leaves, seaweed solution diluted in water or adding compost/worm wee or poo to the pot. Worm farms are fantastic, especially if you are gardening in a space with no soil. Pick, eat and enjoy!
39
+ REC R CIPE PE MOUSSAKA
This is a vegetarian version of the classic Baltic and Mediterranean layered eggplant dish. It’s kind of like a lasagne without the pasta sheets. You could change up this recipe by including fried zucchini or potato slices. The traditional dish is made with minced lamb and eggplants. The tomato sauce should provide sweetness and richness to the moussaka. This dish is perfect for late summer when eggplants and tomatoes are really ripe. Often tinned tomatoes do not have the intense flavour of ripe, roasted, pureed tomatoes. Perhaps you will have time this summer to try roasting your own and making some tomato pasata - you will definitely experience the true flavour of classic Mediterranean dishes if you do.
40
INGREDIENTS
2 medium sized Eggplant (aubergine) 4 Mushroomsflat Tomatoes - tinned or tomato pasata 1 Onion 2 Garlic cloves 50 gramsButter 2 tbsp Plain flour Tasty or cheddar cheese grated, about 1 cup 1 cup Milk Cinnamon Allspice Pepper and salt
METHOD
Pre-heat the oven to 180°C. Grease an oven tray or dish with sides, about 20 x 20 centimetres would be best. Slice the onion, garlic and mushrooms - fry these in a saucepan until softened and then add the tomatoes, a teaspoon each of cinnamon and allspice, and a generous sprinkle of salt and pepper. Put a lid on the tomato sauce and let it simmer.
Heat a large frypan to medium-high with some sunflower oil. Slice the eggplants lengthways into ½ centimetre slices, and sprinkle with salt and pepper. Fry the eggplant, not too many at a time in the pan until browned on both sides. Now make the sauce to go on top - this is called a béchamel or white sauce, with cheese. This is a really useful sauce to know and is used in many pasta dishes, as a sauce for cauliflower or broccoli, to make a fish pie, the base of a soufflé, and heaps of fancy stuff. The flour thickens the sauce and makes it glossy; the butter helps the flour mix in without going lumpyclever hey? In a small saucepan melt the butter, add the flour and stir to make a paste- keep stirring, don’t let it burn. This is called a roux. Add the milk about a 1/3 at a time and stir to incorporate - too much milk will make it go lumpy. The sauce should be nice and thick and glossy. Add the cheese and some salt and pepper. In your oven dish, layer eggplant slices and tomato sauce as if making lasagne. Put the béchamel sauce as the top layer and put this in the oven to brown on top - about 20 minutes. Lick the béchamel saucepan clean ;) Let the moussaka cool a bit before you cut it up (if you can wait!). That way it won’t melt all over the plate. It’s also nice cold for lunch the next day. Eat it with a salad to balance the richness.
Make it Vegan
Instead of the béchamel sauce you could top this dish with coarsely ground breadcrumbs, herbs like basil, oregano and thyme and a generous drizzle of
olive oil before it goes in the oven to brown. Or for a creamy topping try potatoes mashed with plenty of olive oil, salt and pepper.
41
+ R CIIPE E
BANANA CHOC POPS (GLUTEN-FREE, VEGAN)
A few hours in advance of needing your recipe to be ready: • • • • •
•
•
42
Select a few nice bananas. Peel, and cut in half. Put an icypole stick in the centre of the base of each banana half. Place the bananas on a flat tray in the freezer. When your bananas have frozen hard it’s time to: Take a block of dark chocolate and melt it on a VERY LOW HEAT in a pot on the stove (Loving Earth organic fairtrade coconut milk chocolate is a delicious option). Take the tray of bananas out of the freezer and dip each banana in the melted chocolate. The chocolate will set quickly when it comes into contact with the cold banana, so you have to work fast! You can use a butter knife to help spread the chocolate onto the banana too. Put some desiccated coconut on a tray and roll the still wet chocolate banana over it until coated (you could use hundreds and thousands, cacao nibs, chia seeds or any other garnish of your choice to roll the banana choc pops in).... eat, crunch, drool!
PE
BANANA ICECREAM (GLUTEN-FREE, VEGAN)
This deliciously creamy traditional icecream substitute is about as easy as it gets to make! You can also add mangos to the mix if you want to amp up the summer vibes! *start at least a few hours in advance* •
• •
Peel, chop and freeze about 10 ripe bananas (bananas are properly ripe when the skins develop spots all over. This is an indication that the natural sugars within the fruit have properly developed, so you won’t need to add any additional sweetener to the recipe). Take out the bananas from the freezer and break them up if the pieces have stuck together. Put the frozen banana into a food processor or high-powered blender, with a little lemon juice or water to get the blades turning. Blend until fully combined and creamy. Plate up in parfait glasses and garnish with chia seeds, cacao nibs, berries or whatever takes your fancy!
43
+
REC CIPE PE
SMARTY SUMMER SMOOTHIE
By SmoothieGirl
(aka our RUSU Realfoods café co-ordinator)
Support your immune system and Get Smart with this super smoothie study starter! Colour your cuisine with REAL ingredients - not nasty numbers, creepy colourings, faux flavours, and paranormal preservatives found in most sugary supermarket snack foods and drinks.
INGREDIENTS …inspired by the seven Smarties colours ORANGE – ORANGES (vitamin C, high anti-ox, low GI) GREEN - LIMES (vitamin C, high anti-ox, low GI) YELLOW - MANGOS (vitamin A, B6, C, E, fibre, potassium, high anti-ox, med GI) BROWN - DATES (vitamin C, potassium, low GI)
44
PINK - RASPBERRIES (folate (B9), vitamin C, fibre, potassium, high antiox, low GI) RED - STRAWBERRIES (folate (B9), vitamin C, fibre, high anti-ox, low GI) PURPLE - PASSIONFRUIT (vitamin C, fibre, iron, potassium, high anti-ox, low GI)
METHOD: • • • • • • • • • • •
Place 2 cups of water into a high-speed blender Peel the skin and pith off 4 oranges, cut into quarters, remove any pips. Place these whole pieces of orange into blender Juice 4 limes and pour liquid into blender Blend the above mix for about a minute before adding the rest of the ingredients: 1 cup of frozen or fresh raspberries 1 cup of frozen or fresh strawberries Flesh of 2 frozen mangos 1 medjool date (or sweeten instead with a dash of agave nectar, maple syrup, or honey if desired) Blend into a smooth fully combined puree Pour into tall glasses Garnish with a swirl of passionfruit pulp
NUTRITION NOTE:
All ingredients in this smoothie each contribute 20% or above of daily value of Vitamin C and are rich in anti-oxidants. “Antioxidants, which comprise vitamins, minerals, and phytochemicals, are beneficial to the body’s defence mechanisms. They may help prevent or slow down the onset of some diseases”. (Edible: The Illustrated Guide to
the World’s Food Plants, 2008, p.337)
ALFFOO ODS S REALFOODS • • • • •
Is a RUSU owned and operated social enterprise and falls within the RUSU Enviro Department. Retails organic, fairtrade, vegetarian food and drinks selected for their great taste, nutritional value, eco-credentials and affordability. Sources fresh produce, ready-made foods, packaging and cleaning products through organic wholesalers who share our values. Opens 11am-4pm Monday through Friday (during semester), with occasional special events outside hours. Is run by a full-time RUSU staff member, a team of student volunteers, a few student casuals, and assistance from a chef.
For updates on our menu, special offers, event invites and more… www.facebook.com/RUSUrealfoods
REALFOODS VOLUNTEER OPPORTUNITIES We can’t run this service without the help of our team of rad Realfoodies! We provide a supportive, safe, fun and foodtastic environment for our student volunteers. A shift at Realfoods may include assisting with food and drink prep in the kitchen, service at the counter, or helping us with promotions and events. All RUSU volunteers receive training and rewards as part of our LEAD accredited program. We’d love to hear from you if you are: •
• •
The next budding Masterchef or even just an enthusiastic beginner in the kitchen who wants to learn the basic life-skills of cooking (& cleaning! ;p) Interested in sustainable healthy food choices, organics, and the environment. A passionate foodie who wants to make new friends, get more out of uni life, and have loads of FUN!!
Find out more and sign up: www.su.rmit.edu.au/about/volunteer/categories
46
47
REALFOODS COOKING CLASS 6-8.30pm Tuesday April 8, 2014 Realfoods will be running a big cooking demo in semester 1, 2014 called REAL FIT FOOD. We’ll be bringing in special guest chefs & presenters to show you how to get the most out of your diet and exercise program. There will be door prizes, free food samples, and lots of great information for you to enjoy on the night. Keep an eye on our Facebook page and on posters around uni to make sure you don’t miss out on this special event.
SUBMIT YOUR RECIPE Got a healthy recipe that you’d like to share? Send it our way and it could be published in the next edition of Beyond Mi Goreng! Send to sally.christiansen@rmit.edu.au with the subject line ‘Beyond Mi Goreng recipe submission’ and you could see your name and handiwork in the edition.
What’s easier than shopping... healthier than 2 minute noodles...
and good for the environment ?
Fruit and Veg delivered to your door
for only $28
1/2 DOZEN EGGS!
Click here to Organic Empire, and choose ‘‘RMIT Studentpage: Box’’ Find theto go ‘RMIT Student Box’ onthe the order After you click checkout, in the notes section enter the code ‘‘RUSU’’ to receive your discount! http://www.organicempire.com.au/order/ For more details, email sally.christiansen@rmit.edu.au sally.christiansen@rmit.edu.au sally.christiansen@ rmit.edu.au
RMITSU
RUSUpage