Uni Students!!!!

When you start university or TAFE, it’s often the first time in your life that you have lived away from home and been fully independent. There are pluses and minuses to this new-found freedom. You are now responsible for your own health and wellbeing. To be healthy and perform as well as you can in your studies, you need to eat healthy food, get enough sleep and do some exercise.


It will help if you’re familiar with the main things that make up a healthy diet. In general, you should aim to:

• Eat a wide variety of foods
• Limit your alcohol and junk food intake
• Avoid eating too many foods that are high in saturated fats
• Limit the amount of sugary foods
• Limit salty foods
• Drink plenty of water.

Healthy and Colourful Food!!!!!

Apple Crumble

 

INGREDIENTS

5 small apples (about 800 g), peeled, quartered, cored and sliced

2 tablespoons lemon juice

2 tablespoons caster sugar

100 g frozen mixed berries

1/3 cup wholemeal plain flour

1/3 cup traditional rolled oats

1/4 cup barley flakes

1/4 cup firmly packed brown sugar

1/2 teaspoon cinnamon (cassia)

40 g mono or polyunsaturated margarine

1/4 cup flaked almonds

 

PREPARATION METHOD

1.          Preheat the oven to 190°C. Coat ovenproof bowl with cooking spray.

2.         Place apples, lemon juice, sugar and 2 tablespoons water in a large saucepan. Bring to a simmer. Cover and cook 12 to 15 minutes, until apples are just tender. Drain, pour into a bowl and mix with berries. Spoon apple mixture evenly into prepared dishes.

3.        Meanwhile, mix the flour, oats, barley, brown sugar and cinnamon in a medium bowl. Add the margarine and mix / rub in with your fingertips until well blended.

4. Sprinkle the oat mixture evenly over the fruit. Sprinkle with the almonds. Bake, uncovered, until the fruit is bubbly and the topping is lightly browned, 20 to 25 minutes. Let cool for at least 10 minutes before serving warm or at room temperature.

Millet with Spinach and Mixed Seeds

INGREDIENTS

200 g millet

50 g dried apricots, roughly chopped

2 1/2 cups reduced-salt vegetable stock + 1 cup water

60 g mixed seeds

180 g spinach leaves

juice of 1/2 lemon

pepper to taste

Optional 1 cup diced and roasted / grilled pumpkin or sweet potato (with 1 T olive oil) + 1 t cumin - for added interest

 

PREPARATION METHOD

1.          Place the millet and dried apricots in a large saucepan and stir in the stock and 1 cup of water. Cover, bring to the boil, then lower the heat. Simmer for 15–20 minutes or until all the liquid has been absorbed and the millet is tender (may take longer)

2.         Cool the millet by running under cold water in a colander then drain.

3.        Meanwhile, toast the seeds in a small nonstick frying pan until they are golden-brown and fragrant. Set aside. Watch carefully!

4.         Add the spinach and lemon juice to the millet and season with pepper. Cover the pan and leave to cook over a very low heat for 4–5 minutes to wilt the spinach.

5. Stir the millet and spinach mixture gently, then spoon into a serving bowl.

6.        Add diced and roasted / grilled pumpkin or sweet potato + 1 t cumin for added interest

7. Scatter the toasted seeds on top and serve immediately

 

Quinoa with Borlotti Beans and Cumin

 

INGREDIENTS

1 teaspoon olive oil

1 onion, chopped

3 cloves garlic, chopped

125g quinoa

1 1/2 cups reduced-salt vegetable stock

1 teaspoon ground cumin

1/4 teaspoon cayenne pepper

salt and freshly ground black pepper to taste

185g sweet corn kernels

400g canned borlotti, drained and rinsed

handful chopped fresh coriander

 

PREPARATION METHOD

1.          Heat the oil in a saucepan over medium heat. Stir in the onion and garlic and cook until lightly browned.

2.         Add quinoa and vegetable stock. Season with cumin, cayenne pepper, salt and pepper. Bring the mixture to the boil. Cover, reduce heat, and simmer on very low heat for 20 minutes, (may take longer and need topping up with boiling water.)

3. Add corn for last 5 minutes until heated through.
4. Drain any remaining liquid using colander and mix in the beans and coriander.

Roasted Vegetable Couscous

INGREDIENTS

1 zucchini, 1 cm chunks  

1/2 eggplant, 1 cm chunks

1/2 large red capsicum, seeded and cut into 2cm chunks

2 large well-ripened tomatoes, cut into 2 cm cubes

1 red onion, cut into 8 wedges

1 carrot, peeled and cut into 1cm chunks

1 large garlic cloves, unpeeled with top skin peak removed

1 tablespoons olive oil

freshly ground black pepper and salt

1 cup couscous

1 tablespoons chopped fresh flat-leaf parsley or coriander leaves

PREPARATION METHOD

1.          Preheat the oven to 200°C. Place prepared and diced tomatoes in a large shallow roasting tin in oven as soon as they are ready.

2.         Precook all vegetables but tomatoes on a large flat dish in microwave (covered in paper towel to absorb steam) on high for 5 minutes stirring regularly.

3.        Remove veges that are softened and continue cooking those that are still firm for a fufther 5 minutes.

4.         Arrange all the vegetables and garlic in roasting tin with tomatoes. Drizzle with the olive oil and season well with black pepper.

5.         Roast the vegetables for 35–40 minutes, turning them occasionally, until tender.

6.        Meanwhile, put the couscous in a deep ovenproof dish, pour over 2 cups of boiling water, cover and leave for 5 minutes to allow the grains to soak up the water. Cover tightly with foil and put in the oven with the vegetables for their final 15 minutes, to keep warm.

7. Fluff up the cooked couscous with a fork, stir in herbs and season to taste. Serve the roasted vegetables piled on top of the couscous.

 

Fruity Buckwheat Muffins

 

INGREDIENTS

1 cup wholemeal flour

2 cups granny smith apples peeled, cored, chopped coursely

3/4 cup buckwheat flour            

1/3 cup brown sugar

1/2 cup sultanas

1 1/2 t baking powder

1/4 t baking soda       

1/2 t cinnamon          

3/4 cup skim milk      

2 tablespoons canola oil              

1 egg lightly beaten

 

DIRECTIONS

1. Combine flour, apples, buckwheat flour, sugar, sultanas, baking powder, baking soda and salt in large bowl.
2. Make well in centre of mixture.
3. Combine milk, oil and egg in another bowl and add to dry ingredients, stirring just until moistened.
4. Divide batter evenly among small muffin cups coated with cooking spray.
5. Bake at 375 degrees F. for 20 minutes.
6. Remove from pan immediately.
7. Let cool on wire racks.