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Edition 4 Ingredient Recipe Index Measurements Explained Chia Energy Balls BEYOND MI GOrENG Edition 4 Ingredient Recipe Index Measurements Explained Chia Energy Balls .......................8 Healthy Peanut Spoons: Butter Cookies ......................... 10 » teaspoon = tsp = 5 ml Kale Chips ................................11 » Tablespoon = Tbsp = 20 ml Popcorn ...................................11 Cups: Dips and Pita Chips .................. 12 » 1 cup = 250 ml = ¼ of a litre Beetroot and » ¾ cup = 190 ml Walnut Salad ........................... 14 » ²⁄³ cup = 170 ml Zucchini, Feta » ½ cup = 125 ml and Mint Salad ......................... 16 » ¹⁄³ cup = 80 ml Green Smoothies .....................20 » ¼ cup = 60 ml Cypriot Freekah Salad .............. 29 Tuna Nicoise .............................31 Pasta with Salmon and Caper Butter ...................... 32 Fish Cakes ............................... 33 With thanks to: Candice Worsteling, Alaina McMurray and Sally Christiansen for writing and recipes. Gabriel Brady for introduction. Shana Schultz for publication design and layout. © 2014 RMIT University Student Union 360 Swanston Street, Melbourne, Vic, 3000. www.su.rmit.edu.au Introduction ................................. 5 Brain Food ...................................6 Study Snacks ................................8 Super Salads ............................... 14 What the Heck is a Green Smoothie? .........................18 Five Easy Green Smoothie Recipes ....................... 20 Eating Real Food on a Tight Budget ........................ 22 Price Comparisons ...................... 23 $20 for the Week ........................ 24 What the Hell is Freekah? ............ 26 Cooking Grains ........................... 28 Oily Fish .................................... 30 Food Politics .............................. 34 Exploring the Culinary World Without Buying a Plane Ticket ...... 38 Coles and the Unconscionable Conduct Allegations .................... 42 Contents Image Credits Excluding the following exceptions, all images in this publication are used free of charge, courtesy of Foodies Feed, www.foodiesfeed.com p.8 Chia balls – Image courtesy of Alaina McMurray p.11 Kale chips – Image courtesy of Alaina McMurray p.12 Hummus – Image credit: Paul Goyette, via Wikimedia Commons (used under the Creative Commons Attribution-Share Alike 2.0 Generic license) p.15 Honey roasted beetroot and cauliflower salad – Image credit: Frankies Feast (www.frankiesfeast.com) p.16 Zucchini, feta and mint salad – Image courtesy of Shana Schultz p.20 Green smoothie – Image courtesy of Alaina McMurray p.23 Miso soup – Image credit: Cyclone Bill, via Wikimedia Commons (used under the Creative Commons Attribution-Share Alike 2.0 Generic license) p.24 Fried rice – Image credit: Archon6812, via Wikimedia Commons (used under the Creative Commons Attribution-Share Alike 3.0 Unported license) p.26 Wheat field – Image credit: iStock (www.istockphoto.com) p.29 Freekah salad – Image credit: Kristen Taylor, via Wikimedia Commons (used under the Creative Commons Attribution-Share Alike 2.0 Generic license) p.30 Fish scales – Image credit: Kallerna, via Wikimedia Commons (used under the Creative Commons Attribution-Share Alike 3.0 Unported license) p.34 Farm machinery – Image credit: Jackske (www.morguefile.com) p.36 Melbourne food bowl Image credit: Food Alliance (www.foodalliance.org) p.38 Outdoor dining market – Image credit: Chilombiano (www.morguefile.com) p.40 Market stall – Image credit: Rikahi (www.morguefile.com) p.43 Shopping trolleys – Image credit: Jim, via Wikimedia Commons (used under the Creative Commons Attribution-Share Alike 2.0 Generic license) 4 BEYOND MI GORENG INTRODUCTIONINTRODUCTION Welcome! Beyond Mi Goreng exists to prove to you that eating healthy, sustainable food is simpler than you think! Congratulations, you’ve just picked up/downloaded the latest instalment of the RMIT University Student Union’s Beyond Mi Goreng healthy eating booklet series, a little piece of healthy gold that could change your life! We all know success is built on a good night’s sleep, a healthy diet and plenty of exercise. Easier said than done right? Being a Uni student isn’t easy, we’re nearly always broke, under slept and overfed on the cheapest, quickest and nastiest food we can find (two minute noodles anyone?). As for exercise… what exercise? As students here at the RMIT University Student Union we feel the pain of trying to keep fit and healthy, balance a tight budget and meet endless deadlines. That’s why we put together the Beyond Mi Goreng cookbook series. The Beyond Mi Goreng cookbook series is a treasure trove of quick, cheap and easy to prepare meals designed to fit a busy student lifestyle. As a bonus, the recipes you’ll find in Beyond Mi Goreng have been selected to be light on the environment as well as your wallet. We’ve picked sustainable recipes that will help you lighten your load on the planet without sacrificing fun or flavour. With a little bit of careful shopping on your part it, you can source nearly all your ingredients sustainably (don’t worry, we’ll give you tips). Our recipes will also help you minimise packaging and the associated pollution. Whether you care about your personal success, your health or the planet, give Beyond Mi Goreng a go and move beyond Mi Goreng! Gabriel Brady 2015 Environment Officer Environment Department RMIT University Student Union BEYOND MI GORENG 5 BRAIN Although people do eat brains as food, that’s not what we’re talking about here. While you’re a student, you are (hopefully!) exercising your brain regularly and pushing it to the Leafy Greens limit during your time at university. Whether you sneak them into a Research shows that smoothie (see page 18) or serve them the food you eat has in a salad, leafy greens boast loads of benefits! Greens are the number one a strong effect on food you can eat regularly to improve your everyday brain your health, and are full of Vitamin C, function. Snacking Vitamin K, Folate, Iron, Magnesium, on these foods during Carotenoids, Choline and so much more! Foods to give you a leafy green study time can give fix include silverbeet, spinach, kale, you a real advantage collards, cabbage and broccoli. over students who have poor nutrition- it’s like cheating, except delicious… Avocados Avocados are a nutritional powerhouse that provide numerous health benefits. They’re loaded with Vitamin K, Vitamin C, Vitamin E, Vitamin B5 and B6, Potassium, and Folate. Avocados are delicious and easy to incorporate into your diet - you can add them to salads, make fresh guacamole, or simply eat them plain with a spoon! 6 BEYOND MI GORENG Berries Wholegrains They may be little, but boysenberries, By eating wholegrains – blackberries, raspberries, strawberries, such as wholegrain bread, blueberries, and cranberries are big on oats, brown rice, barley, antioxidants. Antioxidants can improve quinoa, freekah and your health, protect your skin and hair, popcorn – you’re getting and prevent certain diseases. Berries fibre, a healthy plant- are packed with Vitamin C, Vitamin K, based protein, vitamins, Magnesium, Folate, and Potassium. minerals, and a variety of phytochemicals that will improve your health! Oily Fish Oily fish such as salmon, mackerel and sardines contain omega-3 fats, which help to maintain good general health and reduce the risk of heart disease and stroke. So to help keep your ticker in top shape, make oily fish a part of your diet! Water Staying hydrated is key! Benefits of drinking water are: increases energy and Nuts & Seeds relieves fatigue, flushes out toxins, improves Nuts and seeds such as almonds, skin complexion, boosts walnuts, pistachios, pecans, pumpkin immune system, natural seeds, sunflower seeds, and peanuts all headache remedy, puts contain a host of healthful nutrients. you in a good mood, and of They contain healthful mono- and course, it’s FREE!! You’ll polyunsaturated fats, are fibre packed, save money by saying ‘no’ and contain minerals such as magnesium, to that high sugar and fat- zinc, calcium and phosphorus needed for filled latte and by saying bone development, immunity and energy ‘yes’ to water! production. BEYOND MI GORENG 7 O Study O Snacks Chia Energy Balls You can either place all ingredients into food processor/ blender and blend away until a ¾ cup rolled oats moist/wet mixture is formed, or ¼ cup shredded coconut put everything in a big bowl and 4 Tbsp honey/agave/maple mix together well. syrup - gently warmed Use a spoon or your hands and A big pinch of cinnamon scoop the mixture into balls. Store balls in a container and 1 Tbsp chia seeds chill in the fridge - Yum! ¼ cup peanut or almond butter Any other seeds, nuts, or dried fruit that you like chopped finely, or dark chocolate nibs if you have a sweet tooth. 8 BEYOND MI GORENG Your brain uses lots of energy for study, and you will need to keep it well fed during class or revision sessions. The more nutritious your study snacks are, the more you will help your brain to concentrate. We understand that there is not always time to whip up a study treat. Some great, quick alternatives are dried fruits and nuts, a piece of fresh fruit or wholegrain toast with avocado. However, if you do have the time, want to reward yourself, or just want to procrastinate, try these quick, healthy and delicious recipes. BEYOND MI GORENG 9 Healthy Peanut Butter Cookies A quick and easy, four-ingredient recipe for healthy peanut butter cookies. These are delicious, gluten-free and suitable for vegetarians and vegans. 1 cup almonds (or almond meal) 1 cup pitted medjool dates ½ cup
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