REAL FIT FOOD RECIPES
Delicious, healthy, energising recipes from the Realfoods café ‘Real Fit Food’ event at RMIT University.
More info: www.facebook.com/RUSUrealfoods SUPPORTERS: * RMIT OXFAM * Edgar’s Mission * Running Raw * Animal Liberation Victoria * Vegetarian Victoria *
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RUSU Realfoods Cafe Presents...
Free Fitness, Nutrition & Cooking Demonstration
Tuesday 8 April, 6.00-8.30pm Realfoods Cafe, 360 Swanston St, Melbourne, RMIT University Cafeteria
7 athletes + 1 chef = PRICELESS healthy lifestyle info! Dinner, drinks and desserts available for CASH ONLY sale More info: www.facebook.com/RUSUrealfoods SUPPORTERS:
2014 Realfoods cafe and RMIT University Student Union RMIT OXFAM Raw Liberation Victoria Victoria * *© * Edgar’s Mission * Running * Animal * Vegetarian
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Contents Berrylicious Protein Shake by Luke Tan
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Sesame Banana ‘Ice Cream’ by Emilie Tan
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Raw Protein Balls by Simone Collins
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Green Juice by Natasha Seeto
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Super Food Bars with Strawberry & Cacao by Rachael Campbell
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Energising Blends by Janette and Alan
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Pear, Lemon and Mint Sparkler by Lucy Stegley
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Kore Strength Smoothie by Koren Sutherland
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Presenter Bios
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Berrylicious Protein Shake by Luke Tan of www.evolvedgeneration.com Get your antioxidants, good fats, clean carbs and plant proteins from this bulked-up super shake! 1 cup frozen berries (organic if possible) Plant-based protein brand of choice (1–2 scoops – depending on training/nutritional goals) 1tsp almond butter (or approx. 5 whole almonds) 1Tbsp flaxseed meal 1Tbsp chia seeds Pinch of salt 3 cups of almond milk 4–5 ice cubes 1Tbsp hulled hemp seeds 1Tbsp pumpkin seeds Pinch of shredded coconut
Equipment required: Blender (preferably one with some grunt – such as a Vitamix – to handle the nuts, seeds and frozen berries!
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Put pumpkin seeds, hemp seeds and shredded coconut in a cup and set aside. In a blender, combine frozen berries, chia seeds, flaxseed meal, almond butter, protein powder, ice cubes, sprinkle of salt (to taste), and almond milk. Blend until smooth. Pour into your cup, then stir in the pumpkin and hemp seeds, and the shredded coconut for a great nutty/crunchy texture (you can blend these ingredients with the rest if you prefer a completely smooth shake). Pour into a glass, sip… and crunch!
Calories: 497.2cal Protein: 46.6g Fats: 23.2g Carbohydrates: 25.5g
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Sesame Banana ‘Ice Cream’ with Ogura by Emilie Tan of www.evolvedgeneration.com 3 x frozen bananas (pre-chopped into small chunks) 6 x medjool dates, pitted 1–2 cups of coconut water (depending on your preferred consistency) 2 Tbsp of ogura (Japanese sweetened red bean – available at most Asian groceries) 2 Tbsp black sesame powder (available at most Asian groceries) 1 strawberry (garnish) 2 Tbsp of shaved coconut (garnish)
Pour coconut water into a highspeed blender. Put banana, medjool dates, and black sesame powder into the blender. Blend. Pour into a bowl. Garnish with ogura, strawberry, and a sprinkle of shaved coconut. Enjoy!
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Raw Protein Balls by Simone Collins of www.simicollins.com and www.evolvedgeneration.com 1/2 cup hemp protein 1/2 cup almond meal (or any other nut/seed meal, such as flax) 1 Tbsp raw cacao 1/2 cup coconut yoghurt (or coconut cream or coconut milk) Stevia to taste (or a sweetener of your choice, such as coconut sugar or dates).
Mix dry ingredients. Mix in coconut yoghurt. Roll into balls and store in fridge to set.
Try adding some extras, like goji berries, maca, ground nuts or trail mix to boost it up, or finish off the balls by rolling in cinnamon or desiccated coconut.
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Green Juice by Natasha Seeto of www.natashaseeto.com and www.evolvedgeneration.com
Yields 2–3 cups.
Please note:
4 celery stalks – leaves and all!
If you are currently taking any medication – please speak with your doctor regarding grapefruit and whether or not to include it in your juice. Grapefruit accelerates the metabolism of some medications.
1 cucumber, sliced lengthways 3-4 stalks of kale – any variety 1/2 lime, skin removed 1/2 grapefruit*, skin removed 1 apple (start with half, add more if you if you decide you need more sweetness)
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Vegetables + Citrus + Fruit = a nice palatable and alkalizing transitional juice that still gets you your greens! On a plant-based diet, green juices are a power shot of nutrition that you’d otherwise have to gain by consuming a lot of food. Even if you aren’t plantbased, you will benefit immensely from adding green drinks to your diet. Yes drinks - plural - Green Juices AND Green Smoothies! Other variations on Tash’s basic green juice recipe, plus more info on juicing and blending can be found here: www.natashaseeto.com/juiced-up/
Equipment required: Juicer (preferably a cold-press style brand such as the Oscar or the Champion).
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Super Food Bars with Strawberry & Cacao by Rachael Campbell of www.rachaels rawfood.com from the e-book: Revolutionary Raw Recipes Nutrient and flavour dense, these Super Food Bars are a little bit of sweet and a whole lot of yum! 1 cup almonds*
Makes 10 bars
1 cup pitted medjool dates
Blend almonds, pumpkin seeds, chia seeds, cacao nibs, coconut, lucuma, vanilla and sea salt in food processor, until coarsely ground. Add strawberries, apricots and dates and blend for a further 20 seconds.
1/2 cup dried apricots 3/4 cup fresh strawberries 1/2 cup pumpkin seeds 1/3 cup chia seeds 1/3 cup cacao nibs 1/3 cup desiccated coconut 1 Tbsp lucuma powder 1 tsp vanilla extract Pinch Celtic sea salt
Equipment required: Food processor (or Thermomix). Super Food Bars store in refrigerator for up to 1 week. Make a large batch by doubling the recipe and keep in thefreezer for up to 2 months.
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Press mixture firmly into a lined slice tin and place in the freezer for 1 hour or until semi-firm. Remove from the freezer and cut into bars. Ready to eat!
*Almonds option - Soaking and dehydrating of almonds is an option, not a requirement; you can simply use plain raw nuts. If you choose to soak nuts, complete this process in bulk, so you have a good amount of nuts in your pantry for recipes and snacks, then your recipe process is quick and easy. Soak almonds overnight. Rinse and drain. Dehydrate for 12–24 hours or until dry. Dehydration time will depend on how many nuts are in the dehydrator at one time. (If you don’t have a dehydrator, you can also try bringing the dry crunch back into the soaked/activated almonds by putting them in a tray in your oven on the lowest temperature setting and leaving the door slightly ajar).
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Energising Blends by Janette and Alan of www.rawcancure.com and www.runningrawaroundaustralia.com These ultra-marathoners know the importance of keeping hydrated and supported on their long journeys with luscious drinks using fresh, ripe, raw, and organic ingredients. Fresh Juice
Fruity Green Smoothie
1 beetroot
6 bananas
6 carrots
1/2 medium pineapple
1 green apple
1 pear
1/2 lemon
2 oranges
1 large bunch freshly cut wheatgrass
1 lemon
1 small bunch parsley or mint
1 passionfruit 1 small bunch mint leaves 4 dates soaked in 1 cup water (save the soak water to blend with all other ingredients)
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Run all the ingredients through your juicer.
Combine all ingredients in blender until smooth.
Drink 1/2 hour before training or workout.
Drink directly after training or workout.
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Pear, Lemon and Mint Sparkler by Lucy Stegley (aka SmoothieGirl) of www.su.rmit.edu.au/realfoods If you are a reluctant fan of (or verging on addicted to) sugar-laden sports drinks or sodas, then it’s time to switch it up! Keep the sparkle in your eye and the spring in your step with this refreshing, sparkling flavoured water. 5 pears 2 lemons 10 mint leaves Liquid sweetener (such as agave, coconut nectar, maple syrup or blended dates)
Juice (or blend) pears, lemons and mint leaves and pour into a large jug. Add sparkling water and liquid sweetener to taste. Stir, and add ice if desired.
Sparkling natural mineral water Green grapes or mint leaves to garnish
Have a go at making up your own base flavours to mimic your favourite soft drink, such as: Orange and mandarin juice with agave nectar for Fanta. Cola nut extract and strawberry coulis with maple syrup for Coke. Passionfruit pulp, lime juice and agave nectar for Passiona. Ginger juice, lemon juice and blended dates for ginger beer.
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Kore Strength Smoothie by Koren Sutherland of Kore Strength Fitness and www.evolvedgeneration.com 2 apples, juiced 2-3 big handfuls of spinach
Add all the ingredients to blender and blend with the apple juice until smooth.
1 small handful mint leaves 3 Tbsp inca inchi protein 1tsp of probiotic powder (use one made from a plant-based formula) 1tsp greens powder Small handful of ice
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Real Fit Food Guest Presenters (L–R): Simone Collins, Rachael Campbell, Janette Murray-Wakelin, Alan Murray, Trent Barnes, Lucy Stegley, Natasha Seeto, Luke Tan and Emilie Tan.
Presenter Bios Rachael Campbell Rachael is a raw food chef and an intuitive life coach, inspiring and influencing people to find their inner voice through the wisdom she has gained with audiences worldwide. Rachael has online programs and works with clients one-on-one to further her goal of raising people’s conscious awareness of their potential and abilities. Rachael is a graduate of the Matthew Kenney Academy, and a certified Raw Food Chef. Rachael shares her love of plant-based cuisine with the world through her websites, social media, and ebooks such as ‹Revolutionary Raw Recipes›, which features easy-to-follow healthy recipes and equally palatable photographs! www.rachaelcampbell.com www.rachaelsrawfood.com
Natasha Seeto Natasha Seeto is a National Champion vegan bikini athlete, who has a Certificate in Plant-Based Nutrition from eCornell and is currently completing her Bachelor of Health Science in Naturopathy. It is Natasha’s supreme goal and passion in life to assist people in enhancing the quality of all the facets of their life by providing information and education on how to nourish their bodies with healthful nutrients. www.natashaseeto.com
Luke Tan Born in Singapore, Luke currently lives in Melbourne and is the resident plantbased strength and conditioning/Master NLP mindset coach for Australian Strength Performance. Skilled at identifying the root cause of issues that hinder athletic performance and emotional wellbeing, he aims to bring individuals to a place of physical and emotional empowerment. Being an advocate for plant-based nutrition, he is also the founder of Evol’ved Generation, a brand aimed at inspiring individuals to lead an empowered and ethical lifestyle. www.evolvedgeneration.com/luke-tan/
Simone Collins Simone has been vegetarian for more than half her life, and has been vegan for the past 4 years. Suffering an eating disorder through her early 20s, she developed an interest in weight training after joining Doherty’s Gym to gain healthy weight and improve her overall health. This lead to a passion for bodybuilding and figure competitions, where she now competes as an IFBB Amateur. The world of fitness and bodybuilding is generally dominated by the belief that animal protein is ‘essential’ for building muscle, so as an active vegan natural competitor, Simone’s successes show that building muscle as a vegan is not only highly achievable, but - she believes - far more compassionate, healthy and ecological. www.simicollins.com/
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Emilie Tan Born and raised in Montreal, Emilie is an ex-professional athlete for Canada in short track speed skating. As a vegan, she has also competed as a bikini athlete for the 2013 IFBB Victorian Championships. A lifestyle coach and co-founder of Evol’ved Generation, Emilie is passionate about inspiring people to reach their full physical and mental potential, while maintaining a perspective of sustainability and compassion. www.evolvedgeneration.com/emilie-tan/
Trent Barnes Trent is a vegan and raw food fuelled rock climber and sky diver (amongst many other physical and adventurous pursuits). He is an impassioned advocate for healthy living as well as upgraded dietary habits for achieving optimal health and physical performance. Trent loves green smoothies, colloidal minerals and the supplement MSM. He also believes the mineral Sulphur to be the answer to the meaning of life. By business hours, Trent is a suit wearing business professional and inspired entrepreneur. 24/7, he is an adventure capitalist and life protagonist.
Alan Murray & Janette Murray-Wakelin Throughout 2013, to inspire and motivate conscious lifestyle choices, to promote kindness and compassion for all living beings, and to raise environmental awareness for a sustainable future, veteran raw vegan athletes Janette Murray-Wakelin and Alan Murray ran around Australia (15,782km, 366 marathons each in 366 days) – breaking a World Record in the process. By running a marathon distance together every day for a year, they inspired others to believe in themselves, and to achieve their goals through making more conscious lifestyle choices. This power-couple relishes the opportunity to show that by eating raw living plant-based foods, they are healthier, more physically fit and have unlimited energy at beyond 60 years of age than in their earlier years. www.runningrawaroundaustralia.com
Lucy Stegley Lucy Stegley (aka SmoothieGirl) - is the coordinator of RMIT University’s organic, fair trade, vegan café ‘Realfoods’ based in Melbourne, Victoria, Australia. Fast, filling smoothies are her go-to fuel source… In her search for better health, SmoothieGirl has found nothing more effective than incorporating raw fruit and raw green smoothies into her diet. Her rejuvenating and detoxifying, fibre- and flavour-packed Seasonal Smoothies are all about embracing produce in its prime to maximise the nutritional benefits and taste. Lucy shares her passion for healthy plant-based lifestyles via cooking and nutrition demos through her organisation Raw Events, teaming up with the world’s best wholistic health experts, chefs and fitness leaders for fun and educational living food presentations. www.su.rmit.edu.au/realfoods
www.facebook.com/RawEventsAustralia
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organic fairtrade vegetarian cafe eat in . take out . catering Monday - Friday 11am-4pm RMIT City Campus 360 Swanston St, Building 8, Level 4, Food Court