HEALTHY EATING COOKBOOK FOR UNIVERSITY STUDENTS Faculty of Science, Engineering and Built Environment Peer Support Network Program
HEALTHY EATING COOKBOOK FOR UNIVERSITY STUDENTS
Essential Equipment and Ingredients
Before creating any of these recipes, there are a few essential household equipment and ingredients that you will need For basic equipment you will need: • An oven • Blender • Microwave • Food processor For basic ingredients you will need: • Any type of cooking oil • Herbs (Dry or fresh) • Salt/pepper • Spices (cumin, turmeric, ginger) • Soy sauce
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Fruit markets are a great source of affordable, healthy and delicious food
Where are the best places to buy? Unsure where to buy the best produce? And at a lower cost? Well, here are some tips and tricks you could use! Vegetables and fruits: • Coles, Aldi and Woolworths all have vegetables, however, they can be expensive • Going to food markets (such as Fruit Shack, Farmers Market) which have fruit and vegetables at a much lower price • If you’re looking for convenient everyday open stores, your local vegetable and fruit shops also contain foods which allow you to buy in bulk and don’t break your wallet Intentional dishes: • The best place to buy ingredients for international dishes such as Asian and Indian, are in the smaller specialised stores • Going to super stores such as Aldi, Coles, Woolies may not always have the right ingredient you are looking for and may also be more expensive • Not only will you find the spices and herbs you need for your dish, but specialised stores such as Asian and Indian supermarkets contain many items and produce that may be at a cheaper price than your supermarkets • As a bonus, you’ll be supporting your local grocer!
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Method for keeping fruit and vegetables fresh Vegetables:
• Remove bad branches and leaves, leaving fresh parts • Do not cut and wash well in advance because the blade and water will make the vegetable decay more quickly • Use a paper towel or tea towel to dry the food after washing • Store vegetables independently and avoid mixing different types together as this stops them from getting soggy and staying crisp • Use paper towel, glad wrap or a sealed bag or box to keep items fresh for longer
Leafy green vegetables (bok choy, spinach, lettuce) • Use a paper towel or tea towel to dry the food after washing itand divide it into small portions as needed • Moisten paper towel with water and wrap around the roots andstore in a fresh-keeping bag. • The roots should be positioned downwards to let the vegetablesstand upright. • For fresh herbs like coriander, mint and parsley – wrap them with a paper towel and store it in the fridge. • The towel will absorb any extra moisture and will keep the herbsfresher for longer (3 – 4 weeks).
Mushrooms: • Lay the mushrooms flat, with a layer of paper towel (or anewspaper) on the top and bottom and then put them in asealed box or bag. • If possible, open the bag every day for ventilation.
Potatoes, pumpkin, sweet potatoes, onions: • These can be kept directly in their own vegetable bag or placed in a cool dry place. Avoid getting them wet as they may germinate.
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Fruit: • Hard fruit such as apples and pears can be stored at room temperature. • Softer fruits such as grapes and berries are best kept in cool places such as the fridge. • Fruit with ‘peels’ such as oranges and mandarins can be left at room temperature, but should be kept out of directsunlight.
Bananas: • Glad wrap the bottoms of bananas in as it increases their shelf life by up to 2 weeks. • Keep them in the fridge to help slow down their ripening process.
Strawberries: • Mix together white vinegar and water at a ratio of 1: 1 and soak the strawberries for 15 minutes. • Wipe them down with a paper towel and store in therefrigerator. Remember to wash them before you eat them.
Acknowledgements The Peer Support Network would like to thank our partners from SLE352:AYSUN KIVILCIM, JEREMY SISMAET ,JUNQIU LI, BHARATH SUNIL, HELANI JAYAWARDHANA and ZIYAN LI
'All of us uni students are either always hungry, always broke or always tired. We spend too much money on coffee and unnecessary things yet can sometimes be a bit lazy with cooking ourselves a decent meal. This is where our cookbook comes in handy! This cookbook was designed by university students FOR university students. We have tried to come up with some cheap, easy and healthy recipes which you may find useful for your uni life! Throughout the cookbook you will find ways to store your fruits and vegetables, ability to grow your own herbs and plenty of vegan, vegetarian and gluten free recipe options!
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Growing your own Herbs Growing your own herbs can be one of the most rewarding and useful plants to grow. Adding your own creativity to your home by picking decorated pots or old jars to grow them in and having plants can bring liveness to your home. Use of your freshly grown herbs can add more taste to your food, and ultimately can save you time and money! So, if you decided to travel down this path, here’s some things you need to know. Plant choice
Maintenance:
• Chives, parsley, oregano, thyme and basil are the easiest and most versatile herbs. You willconstantly be using them throughout yourrecipes, and they add sooo much flavour toyour dishes!
Sunlight:
• Buying pre-planted and grown plants will be easiest if you are a first timer. Stores likeBunnings, Coles, Garden centre stores sellthem. • If you plant mint, keep it in a separate pototherwise it will strangle your other plants asit is an invasive species. • Also, try to keep your plants evenly spaced so that they have space to grow and flourish!
Drainage: • It doesn’t matter what kind of pot/jar you choose to grow your plant in, as long as ithas the ability to drain. • If your pot doesn’t allow for drainage, your plant will drown and the roots will rot. • Make sure pots have drainage holes or place stones at the bottom so that the soil doesn'tbecome water logged.
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• Herbs, like all other plants need light to grow,so finding a location where it may get plenty fnatural light is essential! • Rotate your plants occasionally to make sure the herb grows evenly, since plants growtowards light. Watering: • Water your plants every day as they need to keep hydrated. • Make sure thought that you don’t overwaterthem because they will die. • A spray bottle will help to water the plants without damaging them. Pruning: • Remember to regularly trim your leaves as this encourages new growth. • If parts of the herb look poor in health, trim them off.
Perrenial herbs (that grow all-year-round) like Chives, Oregano and Garden mint are easy-to-grow and are great in salads and drinks or as a garnish for when you are entertaining Annual herbs like parsley can be diced and frozen and added to dishes well after they have been inseason
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Page heading Contents Breakfast • Pancakes (V,Veg,GF) Pg 9 • Big Breakfast (V,Veg,GF) Pg 10 • Smoothies (V,Veg,GF) Pg 12 Sub-heading • Overnight Oats (V,Veg,GF) Teseque consed molorestrum voloraectur, to blabo. Itat vol Pg 13
Eprovidelita Lunch cume post qui debit, quam dolut dolupta ratur tibusa pliquunt quam et endes autesti buscias debitatus non expel Pg 14 • Mexican Feast (Veg) natesto dolupta tquae. Olorehenetus exerum vitisti de opta • Mediterranean Salad non cus, nonseque et quas aute(Veg,GF) nobit porum quae verum d Pg 16 ci voluptatquis arciis volupti busdant emoluptio occus autem Pg 17 • Sushi (V,Veg,GF) beaturem tatiand elitiat iissimet. Num quisitio od minveri b
Pg 18 • Roasted Vegetables and Salad (V,Veg,GF) Sub-heading Dinner Ucia volorum ipicit faccabor acepell aborae qui di cuptas di ces • Lasagne (V,Veg,GF) Pg 20 pra qui dolloressi utasped ut exerum uta quodiciaecto core, nobitec • Carrot, andcusandant ChickenasSoup (GF) re plicil i Pg 21 tatiand elitiat Potato iissimet qui ex explaudi n rerum explaumMushroom in rerum ex ium in rerum ti • Creamy Pasta (GF) explaplabo ratur, vPg 22 berundit et endiscit id et mos alit quunt atio eum laboritiam • Stir-Fry Vegetables (V,Veg,GF) Pg 23 ctustincte placeatur dolor. • Easy Curry (V,Veg,GF) Pg 24 • Noodles with Shrimp and Vegetables (GF) Pg 25 • Tomato and Egg Soup (GF) Pg 26 • Chickpea Curry (V,Veg,GF) Pg 27 Key words: - V= Vegan - Veg= Vegetarian - GF= Gluten free
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Breakfast PANCAKES (V, VEG, GF) Prep time: 10 minutes Cook time: 5 minutes Serves: 8-10
Method 1. Add all your dry ingredients into a large bowl,stir and create a well in the center. 2. In a separate bowl, mix together all your wetingredients. Once mixed, pour into the well in thedry ingredient's bowl. 3. Place a lightly oiled pan oover medium-highheat or low-medium heat for the vegan recipe.
Ingredients: • 1 ½ cups all-purpose flour • 3 ½ tsp baking powder • 2 tsp of sugar • 1 tsp salt • 1 ¼ cups milk • 1 egg beaten • 3 tbsp melted butter
Vegan & Gluten-free: • 1 cup gluten-free flour • 1 tbsp baking powder • 2 tbsp sweetener of choice • ½ tsp salt
4. Scoop 1 ladle of your batter into the pan. Whenthe edges are brown and small bubbles are formedin the centre of the pancake, it is ready to beflipped!
Tips When adding your mixture to the pan, throw fruit toppings on top, such as slices of banana or blueberries. If you want a subtle hint instead, mash those ingredients up and mix it into the batter before you throw you cook it in the pan. You can store cooked pancakes in for fridge for 5 days and reheat them in the microwave. Remember to wrap them up in a paper towel to wick the moisture away.
• 1 cup almond milk or non-dairy milk of choice • 2 tbsp of olive oil or melted coconut oil • 1 tsp vanilla extract
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Big Breakfast (V,VG,GF) Prep time: 5 minutes
Cook time: 10 – 15 minutes Serves: 1
Ingredients • • • • • • • •
2 sausages 2 bacon rashers 1 tomato cut thickly 1 cup of mushrooms sliced 2 eggs beaten ½ cup milk 1 tsp salt & pepper 2 slices of toast
Ingredients: (Vegetarian, Vegan) • • • • • • •
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Chickpea scramble (Next page) 2 plant-based sausage 2 hash browns 1 tomato, thickly sliced 1 cup of mushrooms sliced 1 tsp salt 1 tsp pepper
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Method:
1. Start by adding a splash of oil to yourpan and then places the sausages,mushroom and tomato into it overmedium high heat. When the sausagesare half done, add the bacon. Takeeverything out of the pan it is cookedand keep to the side. 2. In a small bowl, beat your eggs,adding milk and dash of salt and pepper 3. Add butter to the pan (you usedbefore) and on a low heat start to cookyour egg mixture, gently stirring while itin the pan so that it become scrambled. 4. Place slices of bread in the toasterand heat up your baked beans while thisis toasting. Then butter the toast andadd all of your ingredients.
Vegan Alternative – Chickpea scramble • • • • • • • •
½ cup chickpea flour ½ cup vegetable broth 1 tsp garlic powder ¼ tsp turmeric (for colour) ¼ tsp black salt but any type of salt will do 1 tbsp oil 1 tsp salt 1 tsp pepper
Method: 1. Add all the ingredients except the black salt, into one medium sized bowl and whisk until smooth. If you wantthe mixture thicker, add 1 tablespoon of chickpea flour at a time until you have the consistency you want. thebatter should have a similar consistency to pancake batter. 2. Heat the pan over medium heat with a splash of oil. Once hot, add your mixture and mix often. It will takebetween 4-6 minutes to be ready. If it piles into a ball it will not cook all the way through so ensure you stir itregularly.
If you need to remove food from the pan before cooking something else, make sure to place it in a bowl or on a plate and cover with a tea towel so it doesn't go cold
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SMOOTHIES (V, VEG, GF) Prep time: 3 minutes Cook time: 2 minutes Serves: 2
Ingredients
Banana mixed berry smoothie • 1 banana • 1 cup mixed berries, frozen • ½ cup of unsweetened yogurt (Greek, almond, coconut, soy) • 1 cup oats • 2 tsp maple syrup • 1 cup of milk of choice • Optional: 4 cubes of ice Green smoothie • 1 banana • ½ cup blueberries (fresh or frozen) • ½ an orange, peeled • 1 cup unsweetened milk (almond, soy, coconut water) • 1 cup baby spinach leaves • Optional: 4 ice cubes
Method: 1. Put all the ingredients into a blender and blend until smooth.
Tips: • If your smoothie is too thick, add more milk. • You can substitute any fruit or add a handful ofroughly chopped spinach to make it evenhealthier. • You can buy pre-chopped frozen fruit in thefreezer section of your local supermarket. Pre-chopped fruit can save you time, money andefficiency when preparing your smoothies inthe morning, and it also lasts longer than freshfruit. • When using frozen fruit you don’t need toinclude the ice cubes.
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OVERNIGHT OATS (V, VEG, GF) Prep time: 5 minutes Cook time: Overnight Serves: 1 Ingredients • 1 cup of chosen milk • 1 cup of oats • Tbsp of chosen yoghurt • Tbsp of chia seeds Optional: • Sweeteners: maple syrup, vanilla extract, honey, peanut butter, Nutella • Mixed nuts • Fruit
Method: 1. In a jar or cup, place milk, oats, chia seeds andyoghurt together. Give it a mix until everything hasbeen combined together. 2. Add sweetener of choice (optional). 3. Refrigerate overnight 4. The next morning it is ready. You can add fruit andnuts or more sweetener on the top.
Overnight oats can last up to 5 days in the fridge. Make multiple jars and store in the fridge all week long!
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Lunch Mexican Filling Mix Prep time: 5 minutes Cook time: 25 minutes Serves: 6-8 Ingredients • • • • • • • • • • • •
1 onion, diced 1 garlic, crushed 1 capsicum, cut into strips 500g mince (beef, plant-based, chicken, turkey) 1 can of sweetcorn 1 can of beans (black beans, cannellini, pinto, mixed beans) Stock (veggie, beef, chicken) Taco/burrito/fajita seasoning Tomato paste 1 tsp salt 1 tsp pepper 1 tbsp of oil
Tips:
• Once made, it can be used to make nachos, burritos, nachos, and Mexican fried rice (check next page). • It makes a large amount and leftovers can be added to various things such as jacket potatoes, pasta and more
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Method:
1. Fry the mince in batches on medium heat with abit of oil in the pan, breaking up the larger clumpswith a wooden spoon until crumbly and browned. 2. Scoop into a bowl leaving around 3-5tbs offat behind (drain off excess fat or add extra oil ifnecessary). 3. Add in the onion and cook in the oil for 5minutes or until translucent around the edges. 4. Add in the capsicums and cook for 2-3 minutes 5. Add the garlic and tomato paste and cook foranother 2 minutes. 6. Sprinkle in the spice mix in and cook for 1minute. 7. Add the corn, the drained beans, and thecooked mince to the pan and stir together. 8. Add the stock, stir and bring to a boil. 9. Season with salt and pepper to taste. 10. Simmer for 15-20 minutes
Mexican Nachos
1. Scatter corn chips onto a plate 2. Spoon the Mexican mix on top of the chips along with salsa 3. Sprinkle with cheese 4. Microwave for 1-2 minutes or until cheese is melted 5. Serve with sour cream and guacamole ormashed avocado.
Mexican Quesadillas
Mexican Burritos
Mexican Rice
Mexican Tacos
1. Put a large tortilla in a large pan 2. Spoon the Mexican Mix onto one half of the tortilla 3. Sprinkle cheese on top of the mix 4. Fold over the other half of the tortilla 5. Turn the heat to low 6. Cook gently for 3 minutes each side or until crispy on the outside
1. Stir fry cooked rice in a bit of oil 2. Add the Mexican filling and mix with the rice until evenly mixed 3. You can add more veggies such as; sweetcorn, onions or tomatoes for freshness 4. Add chopped coriander or parsley
1. In a large tortilla spoon a decent portion of Mexicanfilling alongside some rice. 2. Add finely shredded lettuce, thinly sliced onion andfinely diced tomato. 3. Add some hot sauce and sour cream. 4. Wrap the fillings tightly with the tortilla and serve.
1. Warm small tortillas or taco shells 2. Add shredded lettuce, sour cream, hot sauce, pickledjalapeĂąos (optional) to the taco. 3. Spoon in warm Mexican mix and enjoy.
By cooking food in bulk, you can ensure you have several tasty meals ready to go while you are studying
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Mediterranean Salad (Veg, GF) Prep time: 10 minutes Cook time: 2 minutes Serves: 2
Ingredients • • • • • • • •
2 cups of tomatoes, diced 1 cup of cucumber, diced 1 small onion, diced 2 tbsp of parsley 1 tbsp olive oil 2 tbsp lemon juice ½ cup olives Optional: 100g of Feta
Method 1. Toss all ingredients except the feta together. 2. Sprinkle salt, pepper, oil and lemon 3. Crumble feta on top
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Sushi (V, Veg, GF) Prep time: 15 minutes Cook time: 20 minutes Serves: 4 Method 1. Prepare the sushi rice following the packet instructions. 2. Whilst your rice is cooking, add your vinegar, sugar and saltto a small saucepan over medium heat, stirring untilcompletely dissolved, place this in a mug then place in thefridge for later. 3. After your rice is cooked, add the cooled vinegar mixtureand slowly stir with a rice spoon or fork, careful not to mashthe rice. Leave the the bowl of rice until it is sticky andcompletely dry. 4. While leaving the rice to dry, prepare your vegetables bychopping them into thin pieces. The thinner they are ,theeasier it is to roll them. 5. Once your vegetables are prepped and the rice is dry, it’stime to roll. Take a thick tea towel and fold it in half into arectangle. Place plastic wrap on top of the tea towel then onenori sheet on top of that. Dip your hands in water(to prevent sticking) and flatten a thin layer of rice over thesurface of the nori. If the layer is too thick, there will be noroom for your vegetables when you roll it. 6. Add a layer of your filling 1/3 from the bottom (closest toyou). 7. Begin rolling the nori with your fingers and once the fillingit covered, roll over the plastic wrap and tea towel, using it tohelp mould and compress the roll. Continue this process untilit’s completely rolled. 8. Cut into slices and serve with your preferred sauce.
Ingredients: • • • • • • • • •
1 cup uncooked rice 2 cups of water 4 nori sheets 1 cup of chopped vegetables (carrot, cucumber, red capsicum, avocado) 2 tbsp of sugar ½ tsp of salt 3 tbsp rice vinegar Optional: Soy sauce/tamari, pickled ginger, wasabi Optional: meat (ham/chicken/tuna)
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Roast Vegetables (V, Veg, GF) Prep time: 15 minutes Cook time: 15 minutes Serves: 1+ Ingredients
Tips
• • • • •
• Harder vegetables need to be cut smaller, so they cook through evenly. • Soft vegetables are better left in bigger pieces. • Quarter zucchinis lengthways, eggplants can be sliced into 2cm rings or into large cubes, cauliflower and broccoli can be broken down into florets, asparagus can be left whole. • Leftover veggies can be thrown into pastas, or blended into a soup, or warmed up and put onto oasted bread as bruschetta.
1 tsp salt 1 tsp pepper 1 tbsp of oil Vegetables of your choice: Hard vegetables – pumpkin, potatoes, sweet potato, carrots, onion • Soft vegetables - asparagus, cauliflower, broccoli, zucchini, eggplant, mushrooms, cherry tomatoes •
Method 1. Peel pumpkin, potatoes, sweet potatoes and carrots 2. Dice the vegetables into bite sized pieces (around 2cm cubes) 3. Toss the vegetables in oil, salt, pepper. 4. Spread out evenly on a baking tray leaving space in between each piece 5. Toss the vegetables in salt, pepper, and oil 6. Place onto baking tray (put onto a wire rack inside a baking tray for better results) leaving space in between the pieces 7. Place tray into a preheated 220 oven for 10-15 minutes or until browned.
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Roast Vegetable Salad Bowl (V, Veg, GF) Prep time: 5 minutes Cook time: 10 minutes Serves: 2 Method 1. Cook your couscous according to the packetinstructions. 2. Cook vegetables according to the Roast Vegetablesrecipe on page 18. 3. Toss all ingredients in a bowl together and drizzle thedressing on top!
Dressing Method 1. Combine all ingredients together in a bowl andsprinkle with salt.
Ingredients • Previous vegetables from roast vegetables recipe • 1 cup of couscous • Optional: 200g of grilled chicken or cooked tofu
Dressing Ingredients • • • •
½ cup of Greek yoghurt ¼ cup diced cucumber 1 clove of garlic, crushed 1 tbsp of oil
Dressing Ingredients (Vegan) • • • •
1 tbsp Hummus 1 tbsp of lemon juice 1 tbsp of olive oil 1 tsp of salt
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Dinner Lasagne (V,Veg,GF) Prep time: 10 minutes Cook time: 50 minutes Serves: 4 Ingredients: • • • • • • • • • • •
4 cloves of garlic, crushed 1 whole onion, finely diced 1 can of diced tomatoes 2 tsp of tomato paste 3 cups of mozzarella cheese 1 packet lasagne sheets 1 tbsp of salt 2 tsp of pepper 1 tbsp of oregano 2 bay leaves 500g of mince meat
Vegan and Vegetarian Ingredients: • • • • • •
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½ eggplant, grated 1 small zucchini, grated 1 cup of mushrooms, sliced 3 carrots, grated OR 500 g of plant-based meat alternative
Method:
1. Preheat oven to 180C 2. Vegan/vegetarian option, cook your meat replacementveggies for 5 minutes. 3. Sauté the onion and garlic together until the onion turnstransparent. 4. Add in mincemeat and allow it to cook through(vegan and vegetarian options skip this step). 5. Add the tomato paste, diced tomatoes and, spice and bay leaves. 6. Let the mixture simmer for 15-20 minutes so the saucethickens. 7. Lay the lasagne sheets on the bottom of the casseroledish or baking tray, then layer the sauce and sprinklecheese on top. Continue laying until the ingredients haveall been used ensuring the top layer is sauce followed by cheese.
Carrot, Potato and Chicken Soup (GF) Prep time: 15 minutes Cook time: 40 minutes Serves: 4 Ingredients • • • • • • • • • • • •
½ tablespoons olive oil 1 onion, finely chopped 2 large garlic cloves, minced 2 boneless chicken breasts 600g of potatoes, peeled and thinly sliced 6 cups of chicken broth 2 celery stalks, diced 1 large carrot, diced 1 tsp dried thyme 1 handful fresh parsley 1 tsp of salt 1 tsp of pepper
Method:
1. First heat the oil over medium heat then add onionsand garlic and sauté until soft. 2. Besides the parsley, place the remaining ingredientsinto the pan with the onion and garlic and let themixture simmer on low for 40 minutes. 3. Remove the chicken breast and lay on a plate. Using two forks, begin to pull apart the meat (shredding it). Once the meat is shredded, add it to the pot with parsley and stir.
You can add white sauce to the top of the lasagne dish before baking my combining cheese(or tofu and hommus) to salt and garlic powder
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Creamy Mushroom Pasta (GF) Prep time: 10 minutes Cook time: 15 minutes Serves: 4
Ingredients • • • • • • • • • • •
1 packet of fettuccine 2 tbsp unsalted butter 1 tbsp olive oil 1 ½ cups of mushrooms, thinly sliced 2 garlic cloves, finely chopped 1 cup chicken stock ¾ cup thickened cream 1/3 cup of parmesan 1 tsp of salt 1 tsp of pepper
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Method 1. Cook the pasta following the packet instructions. Before draining the pasta, scoop 1 cup of the cooking water and save it for later. 2. Melt the butter and heat the oil in a large pan over high heat, add the mushroom and stir it regularly. When the mushroom starts to sweat add a pinch each of salt and pepper and cook for a further 4-5 minutes. 3. Add the garlic and cook until both the garlic and mushrooms are golden. 4. Add the chicken stock, cream, parmesan and remaining salt and pepper and stir until the parmesan has melted, then simmer for 2 minutes stirring regularly. 5. Add the cooked pasta to the pan, mix the ingredients together and cook for a further 1-2 minutes until the sauce thickens and the pasta is covered in sauce. Add some of the water from the pasta to thin out the sauce if it is too thick.
Stir Fry Vegetables (V, Veg, GF) Prep time: 10 minutes Cook time: 15 minutes Serves: 2
Ingredients • • • • • • • • • • • •
1 cup broccoli florets 1 medium onion, thinly sliced 1 cup carrots, thinly sliced 1 cup snow peas 2 cups of mushroom 1 tbsp of oil 1 tbsp of soy sauce 1 tsp of garlic powder 1 tsp of ground ginger 1 tsp salt 1 tsp pepper 1 cup of rice
Method 1. Heat the oil on a wok or skillet over medium-high heat. Add onion and carrots and stir fry for 2 minutes, then add the remaining vegetables for a further 5-7 minutes or until vegetables are tender-crisp 2. Add salt, pepper, sugar, soy sauce, ground ginger, and garlic powder. Stir until blended then sprinkle with sesame seeds 3. Serve over steamed rice
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Easy Chicken or Vegetable Curry (V, Veg, GF) Prep time: 5 minutes Cook time: 20 minutes Serves: 2
Ingredients
• 500g of diced chicken or 500g chopped vegetables (chick peas, zuccini, carrot and brocolli work well) • 2 medium onions diced • 1 large tomato diced • 1 green chilli deseeded and sliced • 1 tbsp finely chopped ginger • 1 tbsp finely chopped garlic • ½ tsp turmeric • ½ tsp black pepper • 1 tsp chilli powder • 1 tsp ground fennel • Optional: 250gms tofu diced into 2 cm cubes.
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•
Method 1. Heat oil in a pan 2. Add onion and cook for 5 minutes or until soft and translucent 3. Add the ginger, garlic, green chilli, turmeric, chilli powder, black pepper and half of the ground fennel and cook for a minute or until the spices smell fragrant 4. Add the tomato and cook until soft 5. Optional: Add the diced chicken or vegetables and mix well 6. Season with salt to taste 7. Cover and cook for 15 mins
Noodles with Shrimp and Vegetables (GF) Prep time: 10 minutes Cook time: 15 minutes Serves: 2
Ingredients • • • • • • • •
1 cup of frozen veg (broccoli, peas, corn, etc) 200g shrimp 1 tbsp oil 1 tbsp soy sauce 1 tsp salt 1 tsp pepper 1 tsp of sugar 1 packet of egg noodles (or Gluten-free equivalent)
Method 1. Cook the noodles according to the packet instructions. 2. Heat the oil in a wok or pan over medium-high heat. Add and stir fry the vegetables and shrimp until the shrimp whitens. 3. Add the noodles to the pan and mix together. 4. Add the salt, pepper, sugar and soy sauce and stir fry for 2 minutes.
Tip: Noodles in this dish can be substituted for rice or even turned into a stir-fry! 25
Tomato and Egg Soup (Veg,GF) Prep time: 5 minutes Cook time: 10 minutes Serves: 4
Ingredients: • • • • • • • • •
2 tbsp of oil 1 large tomato cut into small chucks 1 cup chicken stock 2 cups water 2 tsp light soy sauce ½ teaspoon of sesame oil 1 egg, beaten 1 ½ teaspoons corn-starch, mixed with 2 tbsp water 1 scallion, finely chopped
Always have a handful of clean keep containers on-hand so you can store food safely in the fridge or freezer
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Method:
1. Place a large pot on low heat, add oil and cook the tomato for 5 minutes or until it starts to fall apart. 2. Add the chicken stock, water, soy sauce, sesame oil and onion to the tomatoes and bring to boil then lower the heat and place the lid on the pot for it to simmer while you prepare the egg and corn-starch. 3. In a separate bowl beat the egg. 4. In a different bowl add 2 tablespoons of water to the corn-starch and mix it together. 5. With a ladle, slowly mix the soup in a whirlpool motion. As you stir, slowly add the the corn-starch and egg. Once the egg is cooked it is ready to be served.
Chickpea Curry (V,Veg,GF)) Prep time: 5 minutes Cook time: 15 minutes Serves: 2
Method:
1. Heat the oil in saucepan 2. Add onion and cook for 5 minutes or until soft and translucent 3. Add the ginger paste, garlic paste and curry powder. Stir and cook for 1 minute 4. Add the chickpeas into the pan and stir before adding 1 cup of water 5. Cover and cook for 10-15 minutes until the chickpeas are soft.
Ingredients • • • • • • • •
2 tbsp of oil 1 onion, chopped 1 tsp ginger paste 1 tsp garlic paste 1 tsp curry powder 1 can (400 grams) chickpeas drained and washed Salt according to taste 1 cup of water
Tips • You can substitute chickpeas with red kidney beans, mixed vegetables, tofu, or any other protein. • Curry powder is a mix of ½ tsp turmeric powder, 1 tsp chilli powder, 1 tsp coriander powder, ½ tsp. black pepper and 1 tsp of garam masala. You can make your own or use store-bought curry powder.
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Faculty of Science, Engineering and Built Environment
Peer Support Network
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