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 Contents Smoothie Recipes. Five EasyGreen Green Smoothie?...... What theHeck isa Super Salads. $20 fortheWeek Price Comparisons. on a Tight Budget...... Eating Real Food Study Snacks. Brain Food. Introduction...... Without Buyinga Plane Ticket. Exploring theCulinary World Food Politics...... Oily Fish...... Cooking Grains...... What theHell is Freekah?...... Conduct Allegations ...... Coles and theUnconscionable ...... 20 26 24 42 28 22 30 34 38 23 14 18 6 8 5 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 natural peanut butter (or other nut butter) 1 ½ teaspoons pure vanilla extract ½ cup shredded coconut (optional)

Put all ingredients into a blender and blend until the mixture starts to form a dough. Form the dough into walnut- sized balls and place on a sheet of parchment paper. Press each ball gently with a fork to flatten slightly. For a sweeter taste, drizzle with maple syrup, agave or honey. Store in the refrigerator.

10 BEYOND MI GORENG Kale Chips Popcorn

Every hipster’s favourite thing right now. So fast and delicious! If you are craving And seriously, they are delicious. You can chips or salty snacks, go for popcorn buy kale from most supermarkets, green instead – it's a healthy, wholegrain grocers and markets. food. When you make it yourself you can control the amount of salt you put in, and it won’t be deep fried or contain 1 bunch of curly kale any MSG or other food additives. You can buy ‘popping corn’ from the Olive oil supermarket and it lasts for ages in the Salt, to taste cupboard. By adding the salt at the start it will coat the popcorn evenly.

Preheat the oven to 180°C. Line a large, flat oven tray with foil and grease lightly. 3 Tbsp olive oil Take a large bunch of curly kale (it 2 tsp salt shrinks when it cooks) and strip the leaf 1/3 cup popping corn part off the stem by holding the stem and running your hand downwards. Salt, to taste Wash the leaves and dry thoroughly (wet leaves won’t get crispy in the oven). Put all ingredients in a medium Place the kale on the oven tray and saucepan with a lid. Heat on medium sprinkle generously with olive oil. Use heat until the popcorn starts to pop! your hands to rub the oil all over them. Then turn the heat down a little. Spread the kale out on the tray into a Keep popping for a couple of minutes single layer. until the pops slow down and then Cook in the oven for about 15 minutes take the saucepan off the heat so the until crispy. Check often, to ensure it bottom doesn’t burn doesn't burn. When the popping stops, pour into a Sprinkle salt over the kale chips and big bowl and devour! You might like to crunch them as you study. add pepper or chilli flakes too!

BEYOND MI GORENG 11 Dips and Pita Chips

These are dips that you can make without a food processor. Make a batch and keep it in the fridge to snack on with carrots or celery, or try our pita chips! Dips are much tastier at room temperature, so take it out of the fridge a little while before you want to eat it.

12 BEYOND MI GORENG Pumpkin Hummus

Take off the skin, scoop out the seeds, Your hummus will be chunkier without cut into chunks and roast at 180 degrees blending it, but still delicious and you for 20 minutes or until very soft. Mash can just say it’s ‘authentic’. If you with a fork or potato masher and stir in have a blender, you can just throw the following until well combined: everything in together without heating the chickpeas, and blend until smooth. »» 1 minced garlic clove Tahini is a ground sesame seed paste, »» 1 Tbsp natural yoghurt available from middle eastern grocers. »» A handful of chopped You should also be able to find it in the coriander leaves 'healthy' section of the supermarket. »» A glug of olive oil »» Salt and pepper to taste Drain one can of chickpeas, put into a bowl and heat through in the microwave until piping hot (this will Avocado make them easier to mash by hand). Mash with a potato masher and add: Mash together the following until well combined: »» Juice of 1 lemon »» 1 ripe, soft avocado »» 2 Tbsp of tahini »» 3 Tbsp natural yoghurt »» 1 minced garlic clove »» Juice of ½ a lemon »» Salt and pepper to taste »» 1 minced garlic clove Drizzle with olive oil to serve. »» 2 tsp ground cumin »» Salt and pepper to taste

Pita Chips

Preheat the oven to 200°C. Take a few pieces of flat bread like Lebanese bread or pita bread- however many you need Rub olive oil onto the bread, sprinkle with salt and bake on an oven tray for 10 minutes until browned and crispy You can sprinkle some paprika or other spices over the bread once it’s cooked, break it into pieces and dip into those dips!

BEYOND MI GORENG 13 SuperSALADS Salads are healthy, delicious and incredibly versatile. Easy to make ahead, you can store your salad in the fridge until you are ready to eat. Salads are a fantastic way to use up leftovers, and both raw and cooked foods are equally at home with a tasty dressing on top. To make your salad into a substantial meal, serve it with crusty bread, and think about adding extra ingredients such as tinned beans, tuna, nuts and seeds or leftover roasted vegetables.

Beetroot and Walnut 250-300g beetroot, cooked and Salad peeled (prepackaged is fine) A 6-inch stick of celery This salad has the all the trappings 1/2 a small onion of a relish, but can be enjoyed in 1/4 cup crumbled walnuts much larger quantities. Any slightly crumbly cheese will work in this 1-2 Tablespoons flat leaf parsley, recipe. Those supermarket vacuum finely chopped packs of beetroot can be used when A thumb-sized chunk of cheese fresh ones are unavailable. This (goats cheese, blue cheese – any salad must be rested in the fridge cheese except cheddar, really) for at least an hour (preferably longer) so that the vinegar has a 2 Tbsp vinegar chance to mellow down. It is utterly 1-2 Tablespoons oil (walnut oil is delicious with char grilled steak or great, but any salad oil will work) smoked fish. Serves 4 as a side dish. Salt and pepper, to taste

14 BEYOND MI GORENG SALADS

Roughly chop the beetroot into a 1cm dice and place in a salad bowl. Dice the onion and the celery very finely, and add to the beetroot. Add the walnuts and parsley and crumble in the cheese. Douse the salad with the oil and vinegar, and season to taste. Mix very well, until the cheese has dissolved. Mellow down the salad in the fridge for at least an hour, but if you have leftovers the next day, refresh it with a drop more vinegar an hour or so before serving.

BEYOND MI GORENG 15 Zucchini, Feta and Mint Salad

Warning: make more of this salad than you think you will need! This salad always gets eaten and is also good cold from the fridge the next day. You can make easy substitutions to this recipe, such as using green beans instead of peas, or omitting them altogether. If you want to make the salad more substantial, you can add a tin of drained butter beans. This salad is great served simply with warm bread. Serves 4. 4 medium zucchini, sliced In a plastic bag, toss the zucchini lengthwise, around 1cm thick slices with the vegetable oil. 1-2 Tbsp vegetable oil Barbecue, griddle or pan fry the zucchinis until brown on both 1 cup frozen peas, thawed sides. Season with salt as you go. (or try french/broad beans) Meanwhile, add the rest of the 3-4 spring onions, finely sliced ingredients to a salad bowl, and 200g block feta cheese mix well to combine. Season very 2 large handfuls mint liberally with cracked black pepper (approximately 20 grams), (to taste). roughly chopped. When the zucchinis are cooked, Juice of 2 lemons chop into 2-3cm pieces, and add to the salad bowl while still warm. 1/2 cup extra virgin olive oil Mix well. Serve warm or at room Salt and pepper, to taste temperature.

BEYOND MI GORENG 17 What the heck is a Green Smoothie?

18 BEYOND MI GORENG Green smoothies are finely blended, plant-based drinks that are packed with leafy greens and fruits. The minute you get over the colour and actually taste one, you will be absolutely amazed at how delicious they really are! It can be challenging to eat enough leafy greens. When was the last time you sat down and enjoyed eating two whole cups of raw spinach or kale? Probably almost never, right? Well, that’s about to change! Green smoothies make eating 2 cups of leafy greens a breeze. Not only do they taste amazing, but they're extremely good for you, too. Did you know that leafy greens have more valuable micronutrients than any other food group? They contain high quality amino acids, minerals, vitamins, antioxidants, and beneficial phytochemicals (plant-based chemicals known as phytonutrients). Adding a large amount of leafy greens into your diet will really transform your body from the inside out. So, the question is, what are you waiting for? All you need to get started is some fruit and veges, and a blender of course! Don’t fret - you don’t need to buy a $700 Vitamix in order to make a great green smoothie. Shops such as Kmart and Target have a great selection of cheap and affordable blenders - some as cheap as $15!

BEYOND MI GORENG 19 For all recipes, simply place all Tropical Fiesta ingredients into blender and press go! Try blending the leafy 2 cups fresh spinach greens and liquid together first until they are beautifully smooth, 1 cup coconut water then add in the fruits and blend 1 ½ cups mango again. Adding a few ice cubes into the blender will ensure 1 cup pineapple the smoothie is chilled. Have 1 banana fun experimenting with lots of different fruits and veges – whatever is in season and cheap from the markets is worth a try! Berry Protein

2 cups fresh spinach Green Power 2 cups unsweetened almond milk (or any other milk that you prefer) 2 cups fresh spinach 1 cup strawberries 1 banana 1 cup blueberries A handful of strawberries 1 banana 2-3 dates 1 cup coconut water (or substitute with: milk, almond milk, soy milk, water, etc.) Peachy Kale

2 cups fresh kale 1 cup fresh orange juice Vitamin C Booster 1 cup water 1 cup mango 2 cups fresh spinach 2 peaches 1 cup fresh orange juice 1 apple 1 banana 2 cups strawberries ½ cup blueberries

20 BEYOND MI GORENG M FIVE EASY GREEN SMOOTHIE RECIPES M

BEYOND MI GORENG 21 Eating REAL FOOD TIGHT Budget 22 BEYOND MI GORENG Many students end up eating on a really tight budget when they begin their studies at university. It seems to make sense to live on mi goreng, cup-a-soup, pot-noodles or other super cheap options, especially because they are so quick to make when you’re busy attending classes or doing assignments. The big problem with this is that ‘instant’ meals don’t offer much (if any) nutrition at a time when your brain really needs the best food you can give it. We've costed some alternatives that are quick to make, cheap and definitely better for you.

Price Comparisons

(All prices below are current Coles prices as of December 2014).

Mi Goreng Bag of Rice 5 Pack $3.25 $2.30 1 Kilo

Coles Instant Soup Instant Miso Soup 12 Pack $6.00 $3.85 12 Pack

Pot Noodle Vermicelli Noodles 1 Serving $2.75 $2.75 500g Pack

BEYOND MI GORENG 23 $20 for the Week

Not only will these options fill Tiny Kitchen, Little Time

you up and keep you healthy, 1 Kilogram Rice $2.30 but they are also very tasty Whole Head of Cabbage $3.00 and quick to prepare. Bunch Spring Onions $2.00 12 Pack Instant Miso Soup $3.85 The prices below are Coles 1 Dozen Eggs $5.00 online prices, but if there is a 1 Jar Minced Garlic $1.40 market near you or a fruit and 1 Bottle Soy Sauce $3.35

veg shop, everything should be Try shopping at the Asian grocer for cheaper, and you could try to this list – you could save a lot of money! You can snack on the miso soup or get some fruit as well. also have it for breakfast, if you dare! Other things you can make with these ingredients include (but are not limited to): »» Fried rice with cabbage »» Egg omelette »» Stuffed cabbage leaves »» Fried okonomiyaki-style patties using the egg and cabbage »» A stir fry including cabbage, soy, garlic, and spring onions! Sure beats eating Mi Goreng every day!

24 BEYOND MI GORENG $20 for the Week

One Big Pot, Make Ahead

1 Kilogram Lentils $5.00 1 Kilogram Wholemeal Flour $2.00 1 Kilogram Onions $3.00 1 Kilogram Potatoes $3.00 1 Kilogram Pumpkin $1.75 A bunch of spinach/silverbeet $3.00 2 tins tomatoes $3.00

Things you can do with these ingredients include: »» Make a big lentil and vegetable soup that will last you all week long. »» Cook the lentils with onion and spinach and make some simple flat breads to go with it (flour, oil, salt, and water). »» Cook the breads tortilla style and add chilli to cooked lentils and tomatoes Any leftover breads can be used to make pita chips! (see page 13). »» Roast the pumpkin and potatoes and make a warm salad with the spinach leaves and onions. Remember- you are RMIT students, so get creative and use your imaginations!

BEYOND MI GORENG 25 What the Hell is Freekeh?

Cooking with whole grains…

26 BEYOND MI GORENG Freekeh is a ridiculous ingredient designed to embarrass people who mispronounce it in hipster cafes, like quinoa. Well, actually it’s a traditional Middle Eastern whole grain which is delicious and used in salads, stuffings, risottos and soups. To make it, wheat is picked green, the outside husks are burnt off, and then the grains are cooked until they are soft but chewy, with a nutty, smoky flavour. Freekeh is really high in fibre (up to 4 times that of brown rice), and contains iron, zinc, potassium and calcium. Look for Freekeh grown in South Australia. While you are probably familiar with wholegrain bread, you might want to experiment with other whole grains that are tasty, simple to cook and great brain food. OATS BROWN RICE High in protein, fibre, Processing white rice takes away manganese, selenium and the iron, vitamins B1 and B3 and magnesium, oats are really easy magnesium in brown rice. Try to cook. Make porridge by soaking using it in a risotto for a nutty them overnight in twice the texture and more complex flavour. amount of water, then cook over medium heat and eat with milk and honey. Or you can toast them in a pan with a little butter, seeds BARLEY and nuts, and eat with yoghurt. It’s been around since the Stone Age and it’s super good for you, with potassium, magnesium, manganese, vitamin E, B-complex QUINOA vitamins, zinc, copper, iron, Although it’s really popular right calcium, protein, sulphur, and now, there is evidence to suggest phosphorus! Try boiling barley in that everyone wanting to buy stock until it’s soft but not squishy, quinoa has made it too expensive add some green vegetables and for the Bolivian people who mushrooms for an easy soup. traditionally eat it, And worth having a think about!

BEYOND MI GORENG 27 Cooking Grains...

Bring the liquid and grain to a boil, then reduce heat to low. Salt is optional. Soak grains overnight in the refrigerator to shorten the cooking time.

Grain (1 cup) Water Cooking time Yield

Amaranth 2 ½ cups 2 hours 2 ¼ cups

Barley, hulled 3 ½ cups 2 hours 4 cups

Brown rice 2 ½ cups 40 minutes 3 cups

Kasha 2 cups 11–14 minutes 3 cups

Millet 3 cups 25–30 minutes 4 cups

Oats, groats 3 cups 1 hour 3 cups

Oats, rolled 1 ½ cups 8–10 minutes 1 ½ cups

Oats, steel-cut 2 ½ cups 25 minutes 2 ½ cups

Quinoa 2 cups 15 minutes 3 cups

Rye, berries 3 ½ cups 1 hour 15 minutes 3 cups

Rye, flakes 1 ¾ cups 15–18 minutes 2 cups

Spelt 3 cups 1 hour 3 cups

Teff 4 cups 20 minutes 3 ¾ cups

Triticale 3 ½ cups 1 hour 20 minutes 3 cups

Wheat, berries 3 ½ cups 1 hour 30 minutes 3 cups

Wheat, cracked 3 cups 25–30 minutes 2 ¾ cups

Wheat, flakes 2 cups 15 minutes 2 cups

Chart Information Courtesy King Arthur Flour Whole Grain Baking.

28 BEYOND MI GORENG Cypriot Freekah Salad

This salad is absolutely to die for and Cook freekeh in 2 1/2 litres of guess what…..it’s super healthy to water. Bring to boil and then boot! You can just feel the goodness turn down heat, cover and cook of it while you eat it. It’s full of for about 15-20 mins or until just grains, nuts, and seeds that give it a tender. Drain and cool. killer texture bursting with flavour. Toast your nuts and seeds until Make a big batch of this salad at the lightly golden. beginning of the week and you’ll have plenty of lunches to take if Mix your freekeh, lentils, nuts, you are on the go during the week! seeds, currants, capers, onion, Serves 6-8 (as a side dish). herbs, lemon juice and olive oil. Season with salt to taste and spoon into serving bowl. 1 bunch coriander chopped Mix yoghurt, honey and cumin 1/2 bunch parsley chopped and dollop on top of the salad. For a vegan option, just leave the 1/2 red onion, finely diced yoghurt and honey out! 1 cup freekah 1/2 cup canned lentils 2 Tbsp pumpkin & sunflower seed mix 2 Tbsp slivered almonds 2 Tbsp toasted pine nuts 2 Tbsp baby capers (optional) 1/2 cup currants Juice of 1 lemon 3 Tbsp extra virgin olive oil Sea salt to season 1 cup thick greek yoghurt 1 Tbsp honey 1 tsp cumin seeds, toasted and ground

BEYOND MI GORENG 29 OILY FISH

THREE QUICK RECIPES

Omega 3 D.H.A. plays a fundamental role in brain development and function, including motor skills and mental development. Omega 3 Centre ˜

30 BEYOND MI GORENG Tuna Nicoise Preheat oven 220°C (200°C fan- forced). Lightly brush oil on both sides of the bread and place onto This classic French salad is the a baking tray. Bake 5-10 minutes perfect, healthy and tasty way or until light golden and set aside to get some oily fish into your to cool. diet. Adapted from a Heart Foundation Recipe. Meanwhile, cut each potato in half and place in a saucepan. Cover with cold, unsalted water Salad: and bring to the boil. Reduce heat to medium, simmer uncovered for 4 slices wholegrain bread 10-15 minutes or until potatoes Olive oil are just tender when tested with 400g chat potatoes a fork. Drain and set aside to cool for 15 minutes. 250g green beans, topped, washed Boil beans in another pot for 2-4 minutes depending on size, then 250g cherry tomatoes, halved remove, drain and run bean under 1 bunch rocket, trimmed cold water. This will ensure beans 425g can of tuna in olive oil, are nice and crisp, rather than drained (see tips, below) over cooked and soggy. Set aside. 4 eggs Bring another saucepan of water to the boil. Add room temperature Dressing: eggs and stir until water returns 1/3 cup buttermilk to the boil. Cook for 4 1/2 minutes then drain, peel off shell, and 1 Tbsp wholegrain mustard refresh under cold water. 1 Tbsp chopped fresh chives For the dressing, combine all the Finely grated rind 1 lemon ingredients in a screw-top jar Cracked black pepper, to season with freshly ground black pepper, shake until well combined. Combine the potatoes, beans, tomatoes and rocket on a large Tips bowl or plate. Break tuna into chunks and arrange over the salad. Break the shell-less eggs Many species of Tuna are over in half and place on top. Spoon fished to the point of being the dressing over the salad and critically endangered. Make sure serve with crusty baked bread. that the tuna you buy is pole and line caught skipjack tuna – this is the sustainable choice. For more information head to www.greenpeace.org/australia/ en/what-we-do/oceans/Take- action/canned-tuna-guide/

BEYOND MI GORENG 31 Pasta with Salmon and Caper Butter

The perfect meal for a special occasion, or to impress a date.

150g of casarecce pasta (see tips) 2 teaspoons of capers 50g salted butter 100g fresh herbs (dill or tarragon is best) 100g salmon (tinned or smoked) 1 Lemon Freshly ground pepper

Boil pasta in a big pot of salted, boiling water. Meanwhile melt butter in a small saucepan. Drain capers and rinse them. Add capers and herbs to the melted butter, stir gently. Shred smoked salmon into thick strips or break up tinned salmon into pieces. Drain the pasta, tip it back into the pan, add the butter mix. Squeeze of lemon juice over dish and then add salmon. Serve immediately with fresh Tips grated pepper.

Casarecce is small twisted pasta that you can find in most supermarkets. If it’s not available, you can replace it with any type of pasta shell that you like.

32 BEYOND MI GORENG Fish Cakes

Easy, hearty and you could follow this recipe or add whatever extra you feel like If you visit the market, you can find readily available fish cheaply – feel free to substitute any fresh fish into this recipe that you like.

600g potatoes, cut into chunks

2 x 120g cans sardines in spring Cook the potatoes in boiling water, drained salted water until tender, about 4 Tbsp chopped parsley 15-20 mins. Drain the potatoes, then mash until smooth. Zest and juice 1 small lemon Meanwhile, coarsely mash the 3 Tbsp light mayonnaise sardines in a bowl (there’s no need 4 Tbsp fat-free Greek yogurt to remove the calcium-rich bones 1 Tbsp seasoned plain flour as they are soft enough to eat). 4 tsp sunflower oil Mix in 3 Tbsp chopped parsley and half the lemon zest and juice. Green salad and lemon wedges, to serve Gently mix potatoes into the sardine mixture and season. Shape into 8 fat fish cakes using floured hands, then dust lightly with the seasoned flour. Heat half the oil in a non-stick frying pan and fry half the fish cakes for 3-4 mins on each side until golden and crisp. Keep warm; repeat with remaining oil and fish cakes. Mix mayonnaise and yogurt with the remaining parsley, lemon zest and juice and some seasoning, in a small bowl and set to the side. This is your lemony mayonnaise. Serve with the lemony mayonnaise, salad and lemon wedges.

BEYOND MI GORENG 33 Food Politics

When thinking about food becomes more complex than what to have on your toast

Firstly some quick facts to whet your appetite: »» Wikipedia defines food politics as - “the political aspects of the production, control, regulation, inspection, distribution and consumption of food. The politics can be affected by the ethical, cultural, medical and environmental disputes concerning proper farming, agricultural and retailing methods and regulations” (source: www.en.wikipedia.org/wiki/Food_politics) »» When you search ‘food politics’, there are over 13,900 hits on the RMIT library catalogue, 200 million results on Google, 301 titles on amazon and 2.5 million YouTube videos. In other words there are lots of theories and opinions out there, this piece is merely one.

It is hard these days to go out for a meal, buy groceries or open a magazine without being asked to re-consider your assumptions about food. Food is the 21st century’s pink elephant in the room. Never before have we had so much and so little to eat at the same time; that an extravagance of choice for some is polarised by the complete and utter absence of choice for others. Food has become a topic of discussion and dissection, not simply what we eat, but where it comes from, how it is produced, transported, marketed, sold and cooked. Consider going for a meal with friends. Today the choice of restaurant is complicated by food preferences, allergies, ethical decisions and financial considerations. Within my friendship group alone consideration needs to be given to nut and egg allergies, pescetarian and vegan dietary requirements and varying disposable incomes; let alone trying to narrow down the venue to a regional cuisine preference. How do we choose where to eat? Pot-luck normally!

34 BEYOND MI GORENG However as a group we are so many opinions these days that as fortunate in that we can have a consumer it is often impossible a discussion revolving around to know what choices to make. what cuisine we want to eat, How many times have you heard when so many people are that buying from a farmers denied the luxury to deliberate market and eating locally grown over Chinese, Malaysian or food is better than heading to Vietnamese for dinner. In a the local supermarket? Sure time of plenty over 800 million it’s preferable, but if you live in people worldwide remain hungry. Melbourne and buy asparagus, Hunger however is not limited to cauliflower, strawberries, herbs, poor nations. Within prosperous lettuce, broccoli, mushrooms and regions statistics illustrated more in season; then chances are an increasing reliance on food that even if you buy these items banks and meal programs. at a supermarket they are likely Local organisation such as Fare to have come from a farmer on Share and Second Bite, provide Melbourne’s urban fringe. These tens of thousands of meals farmers aren’t concerned with weekly to people simply unable whether the food they produce is to adequately feed themselves bought from a local weekend stall or their families. The United or a supermarket, their concerns Nations choose to mark 2014 are that their access to land and as The Year of the Family Farm, water is protected as housing because perhaps the greatest developing expand further into opportunity for reducing global agricultural areas. Or how many hunger will come from better times have you been told that understanding the value of small organic food is better? Sure it holdings. Though it has been could be, but the debate around increasingly assumed farms organic food is so complex and are the domain of large scale convoluted that the answer isn’t corporate owned enterprises, ever as simple as ‘yes, it’s better’. the reality is that 98% of farm Organic food is one of a range of holdings are family run. There food issues such as genetically are over 500 million families, modified crops or the live animal producing 56% of agricultural trade, which people feel so production on 56% of the land strongly about, that facts either worldwide. Regionally this figure way will not likely change an however varies with total arable individual’s consumption habits. land worked by families varying However that does not mean the from 85% in Asia to 18% within discourse on food should avoid South America. Simply put, food tricky conversations. Perhaps production on a global scale is over your next shared meal you too complex to discuss as could talk about food as part of a singular stereotype. more multifaceted conversation. Yet this is exactly what we often To get you going here are some find ourselves, advocates and conversation starters you politicians doing. There are so could research:

BEYOND MI GORENG 35 36 BEYOND MI GORENG »» Australia as the food bowl Some good websites to head to for for Asia. a little more information on some »» The rise of transnational of the food politics issues are: agrochemical companies »» www.foodalliance.org.au correlating to the decline in »» www.ausfoodnews.com.au farming communities. »» www.foodsafety.com.au/ » » What are activated almonds? category/food-politics » » Is farming fish a sustainable »» www.fao.org/family- solution to feed a growing farming-2014/en population? And if you interested the » » Eating more insects. ABC’s Checkouts, has a quick »» The archaeological theory little round-up of the Organic behind Paleo diets. debate, which illustrates that While your discussions may just go it is possible to present both on and on, with no resolution or sides of a discussion in an agreement insight, this illustrates informative and entertaining the increasing importance of food way! (www.youtube.com/ politics as an area of research and watch?v=jlqk8oV1FVI). international policy work. Food politics is one of only handful of academic topics that can also truly claim to be holistic, encompassing most areas of study. As such food politics is a great area to study in depth or simply consider from time to time alongside your choose area of expertise. In the end whatever you discover will likely influence the way you buy and eat food as well as change the way you view your right to food. The intent of this piece was to illustrate that food as an idea has shifted. This shift presents us with an opportunity to better understand the interconnected nature of the food system and the politics behind our choices. Certainly when RUSU set out to create the Beyond Mi Goreng series, the idea was to produce a little book that would challenge students with some new ideas as well as arm them with a few new tasty recipes!

BEYOND MI GORENG 37 Exploring the culinary world without buying a plane ticket

38 BEYOND MI GORENG Melbourne and its surrounding Vietnamese in suburbs regularly boast about both its multicultural heart and Richmond/Abbotsford foodie pedigree. But can you actually experience the world’s Head to Victoria Street and various cuisines with only a Myki no matter if you’re on the card? Hell, yes you can! So top up Abbotsford or Richmond side of and get ready to head out and try the street, you’ll find enough Pho something new. (Vietnamese rice noodle soup) to fill any belly. All travel routes are based on departing from the city centre. How to get there: Catch the 109 Check out www.ptv.vic.gov.au, or 12 trams from Collins Street. for your local suggested public transport route. Central African, Ethiopian and Eritrean Afghani delights in in Footscray Dandenong While not the only place to find With over 15 different restaurants, African food ( try Collingwood as cafes, takeaways and grocery well), Footscray has a range of stores selling a range of options to tempt your taste buds. dishes, ingredients and treats, Ethiopian cuisine’s signature Dandenong is your best bet to try dish is injera; a large sourdough some local Afghani food. flat bread, upon which delicious Local Tip: Don’t forget to head vegetable and meat dishes are to the Dandenong market, one of served on. No need for knives the oldest in Victoria, for cheap or forks to eat this meal, simply produce and other goodies. The break off pieces of the injera market is open Tuesdays (7-4), to pick up mouthfuls of the Friday (7-5), Saturday (7-4) and other dishes. Sundays (10-3). Food tip: Remember to eat with How to get there: Take the Train your right hand only! to Dandenong station on either How to get there: Take the train the Cranbourne or Pakenham to the Footscray station- the Lines. Everything is a 5 to 10 Williamstown, Werribee and minute stroll from the station. Sunbury lines will all get you there.

BEYOND MI GORENG 39 Turkish in Brunswick English Fare in Yarra and Coburg Ranges

Just take an easy stroll up Sydney Sure English pubs are everywhere, road from RMIT Brunswick and but if you want to try some hand you will find your pick of Turkish pulled ale, proper Yorkshire tea restaurants, butchers and bakers. or get a hearty feed, then the Food tip: check out Basfoods at touristy Dandenong ranges is the 419 Victoria Street in Brunswick destination for you. Considering for all your Turkish small goods this, it’s a good idea to head and try a Simit (circular bread this way with visiting family or covered in sesames) and Ayran someone who’s happy to pay , as (yoghurt drink) while you’re there. cheap and English cuisine don’t always go hand in hand. How to get there: Catch the number 19 tram to Coburg. Local tip: Between the two best English options, Miss Marples Tearooms in Sassafras and The Pig and Whistle Tavern in Olinda are the Mount Dandenong Observatory, Sky High. A great place to stop and work off your cream-tea before hitting the pub for a pint and pork crackles! How to get there: Take the train to Upper Ferntree Gully Station on the Belgrave line, before getting on the number 688 bus to Croydon (via Olinda). Helpfully this trip can be done as a loop, as you can get the train from Croydon station (on the Lilydale Line) at the other end back to the city. The bonus is the bus trip through the scenic Dandenong’s for significantly less than a standard tourist day tour.

40 BEYOND MI GORENG Chinese in Box Hill More to try

Sure there’s China town, but if you A few other places to head, though want to get away from the tourist by no means the only areas you and hipster traps of Cami and will find these cuisines: shanghai street, head to Box Hill Greek...... Fitzroy for great dumplings and amazing Peking duck. Russian...... Caulfield/Elsternwick Local Tip: Simon’s Peking Duck is Indian...... City the local celebrity restaurant, but Jewish...... Balaclava they are cash only so plan ahead! Argentinian...... Fitzroy North/ There is also Vegihut which serves Brunswick North tasty vegetarian (and some vegan/ gluten free) Chinese options, if Nepalese...... Thornbury/Preston you’re not a Peking duck fan! German...... City/Southbank How to get there: Catch the train Spanish...... City to Box Hill Station on the either Lilydale or Belgrave lines. French...... Toorak/South Yarra Japanese...... City American...... Prahran Italian in Carlton

So close to the city campus of RMIT, Lygon Street in Carlton is the spiritual home of Italians in Melbourne. Not only can you find restaurants serving fresh homemade pasta and pizza, but also traditional sweets, delicatessens, gelato, butchers, bakers and more. Local tip: Don’t be afraid to venture up Lygon further than Alexander parade for more options. How to get there: Catch the tram! Numbers 1 and 8 will get you further up Lygon Street than those that go to Melbourne University.

BEYOND MI GORENG 41 Coles And the Unconscionable Conduct Allegations

Coles like to promote their low prices. The only problem with this idea was A series of banal Advertisement that it would cost approximately promoting their low prices have $16 million. Rather than invest featured people tapping their hip their own money, Coles felt that it pockets in the store, a superhero would be appropriate to have their named Col trumpeting ‘unreal suppliers pay these costs. Producers deals’ – even 80's rockers Status were ordered by Coles to pay up Quo have been wheeled out to within days. Failure to pay would butcher their hits and any shred of result in the matter being referred credibility they may have clung on to senior staff within Coles, with to. All in the name of apparently potential commercial consequences cheap prices. However, recent action for the producers. The ACCC allege by the Australian Competition and that Coles: Consumer Commission (ACCC) has »» provided misleading information raised allegations that Coles have been to suppliers about the savings and forcing its suppliers to pay for costs in value to them from the changes their supply chain, or risk losing their Coles had made; business. Down, down, ethics are down. »» used undue influence and unfair The supply chain is the term to tactics against suppliers to obtain describe the whole process that results payments of the rebate; in fruit and vegetables ending up in your shopping bags – production, »» took advantage of its superior transport, storage, more transport, bargaining position by, amongst processing, more transport, maybe other things, seeking payments more storage, and shipping to when it had no legitimate basis for the supermarket. This is a crude seeking them; and illustration of a supply chain, but »» required those suppliers to agree should provide a rough idea. In order to the ongoing ARC rebate without to make improvements to their own providing them with sufficient supply chain, Coles developed their time to assess the value, if any, of “Active Retail Collaboration” program. the purported benefits of the ARC This sounds good in theory. People like program to their small business. activity, people like collaborations.

42 BEYOND MI GORENG The domestic market for grocery products such as bread and milk is highly concentrated within Australia – 82% of prepackaged bread is sold by either Coles or Woolworths. In addition, these retailers account for at least 50% of drinking milk sales in Australia. Coles know this. The farmers who supply Coles also know this. They understand that if they are selling their produce to the Australian market, chances are that it will end up on a shelf in Coles or Woolworths. This provides the big grocery retailers with a significant amount of power, which it appears that Coles have taken full advantage of in this instance. Of course, this case has to run its course, and the allegations have to be proven. However, in conjunction with another recently launched ACCC inquiry, in which Coles are alleged to have asked suppliers to pay for loss of income to Coles that stems from shoplifting and other in-store losses in revenue, it is clear that this retailer is putting the squeeze on its suppliers. Supermarkets are convenient. A loaf of bread for 85 cents seems like a good deal for us consumers. However, somewhere along the supply chain, cuts are going to be made to put the bread on the shelf for that price. Is it the dominant retailer, the multinational supplier, or the small farmer working 7 days a week to make ends meet who will bear the brunt of these cost cutting measures?

BEYOND MI GORENG 43