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Presented by Charles Darwin University and AllianzPresented by Charles Darwin University and Allianz

QUICK, CHEAP AND HEALTHY MEALS FOR UNIVERSITY STUDENTS

Food for Thought

Credit - Tourism NT/Shaana McNaught

Food for Thought | 1

INTRODUCTION 3

HEALTHY FOOD GUIDE 4

RECIPES – BREAKFAST 5 Quiche in a Mug 6 Zucchini Slice 7 Bacon&CheeseMuffins 8 Saucy Bean Baked Eggs 9 Mixed Berry Smoothie 10 Ginisang Ampalaya with Egg 11 Coconut Pikelets 12

RECIPES – LUNCH 13 Fish Cakes 14 Kale Quinoa Salad 15 CornFritters 16 The Easiest Egg Fried Rice 17 Cupboard Soup 18

RECIPES – SIDE DISHES 19 Snake Bean Dish 20 Gwyneth Paltrow’s Carrot Salad 21 Garlicky & Spicy Cucumber Salad 22

RECIPES – MAIN 23 Fish Fillets with Orange Sauce 24 East Salmon Poke Bowl 25 Spinach & Feta Tart 26 Italian Meatballs 27 TeriyakiNoodleStirFry(Vegan) 28 Two Ingredient Dough Recipe 29 Aussie Steak 30 RicottaGnocchi 31 Basil Pesto with Almonds 32

RECIPES – DESSERTS 33 The Moistest Chocolate Mug Cake 34 CoconutMilkMangoChiaPudding(Vegan) 35 Easiest apple cake ever 36 TahiniChewyBars(Vegan) 37

THE 10 BEST BRAIN FOOD SNACKS FOR STUDYING 38-39

REFERENCES 40

Contents

Food for Thought | 22 | Food for Thought


Hello CDU Students,

Here’s 20+ Healthy budget-friendly meal ideas to keep your taste buds happy, your belly full, and your budget on track!

TherecipesinthisbookletarebasedaroundtheAustralianGuidetoHealthyEating.Allfoodusedintherecipescanbeobtainedfromlocalgroceryoutletsandfreshfoodmarkets.

I know it’s easier to stop and grab some fast food but taking a few minutes to prepare a homemademealcanbebothnutritiousandtherapeutic.So,takethetimetotakecareof yourself!

TOP TIPS TO SAVE ON FOOD SHOPPING AND EATING HEALTHY ON A BUDGET

u Plan,prepare,andportionyourmealsaheadoftimeisoneofthemosteffectivetoolsforkeepingyourfoodbudgetincheck.Planyourmealsfortheweek,writeagrocerylistandsticktoit!

u Don’t go shopping on an empty stomach as you will buy things you don’t need or unhealthyoptions.

u Investinaslowcooker.Therearecheapmeatcutsavailable,thatwhencookedinaslowcooker,aresupertender.Also,mostslowcookerrecipesareeasytomakeandagreatwaytocookalargeamounttosharewithfriendsorfreezeforanothertime.

u Savetimeandmoneybytakingyourlunchandsnackstouniversity.

u Useallyourfood.Ifyouhaveleftovers,usethemasfillersinwraps,sandwiches.

u Freshfruitsandvegetablesarealwaysthehealthiestoptions;however,theycanaddup,sopurchasefreshfoodthatisinseason.Thelocalmarketsareanexcellentsourceofcheaperlocalfreshfood.

u Cook double and freeze the extra food so you can defrost when you are busy with assignmentsandfinalexams.

Best Wishes, Charles Darwin University and Allianz

1st Edition – July 2020

Introduction

4 | Food for Thought

Use small amounts Only sometimes and in small amounts

Enjoy a wide variety of nutritious foods from these five food groups every day.Drink plenty of water.

Australian Guide to Healthy Eating

Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties

Vegetables and legumes/beans

Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans

Milk, yoghurt, cheese and/or alternatives, mostly reduced fat

Fruit

Polenta

Muesli

Quinoa

Wheat flakes

Mixed nuts

Red kidney beans

Red kidney beans

Red lentils

Lentils

Chickpeas

Chickpeas

Penne

Fettuccine


Breakfast



Thisdeliciousspinachandcheddarquichecanbemadefromscratchinonlyfiveminutes–inyourmicrowave.Thisquichetastessogood,andithasthatcreamyconsistencyofquichethatisn’ttoodry.It’ssaltyfromthecheeseandispackedwithgood-for-youspinach.

SERVES 1

PREPARATION TIME 2 minutes

COOKING TIME 3 minutes

INGREDIENTS1/2 cup chopped frozen spinach thawed and drained(or1/2cuppackedfreshspinach)

1 egg

1/3 cup milk

1/3 cup shredded cheddar cheese

1slicecookedbaconchopped(optional)

Pepper to taste

NOTES:

u If you have a powerful microwave, you mayneedlesstime.Ifyouareunsure,check it at 2 minutes, then again at 2 1/2minutes.Iftheeggsseemwatery,theyneedmoretime.Butiftheyaresolid, then you’re good to go!

u Sometimes,evenapapertowelisn’tenoughtopreventamicrowavemess.Ifyoufindthatyoureggstendtopopand make a mess, you can dampen the paper towel to weigh it down a bit orevencoveritwithasmallplate.

INSTRUCTIONS

Step 1: If using fresh spinach, place it inmugwith2tablespoonsofwater.Cover with a paper towel and microwave onhighforoneminute.Removefrommicrowave and drain the water and liquid fromspinachthoroughly.

Step 2: If using frozen spinach, make sure it is completely thawed and drained and addittothemug.(Ifthereistoomuchliquid,thequichewillberunny.Iliketoput the thawed spinach in a mesh sieve andpressfirmlywithawoodenspoontoremoveasmuchliquidaspossible.

Step 3: Crack the egg into the mug with the spinach and add the milk, cheese, bacon(ifusing),andsaltandpepper.Mixuntilthoroughlycombined.

Step 4: Cover with a paper towel and microwaveonhighfor3minutes(seenoteontiming),oruntilfullycooked.

Quiche in a Mug

NOTE:Thisrecipehasbeenobtainedfromhttps://www.bowlofdelicious.com/5-minute-spinach-and-cheddar-microwave-quiche-in-a-mug/


Super-healthyandversatile,thiszucchinisliceisperfectasasidedish,amainservedwith a fresh Greek salad and crusty bread, or cooked the day before ready for tomorrow’slunchboxorquickbreakfast.

SERVES 4

PREPARATION TIME5minutes

COOKING TIME25minutes

INGREDIENTS6 eggs

1 cup grated zucchini

½cupself-raisingflour

1 cup grated cheddar cheese

INSTRUCTIONS

Step 1:Preheatovento180°C.Linea20x30cmbakingtraywithbakingpaper.

Step 2: In a large bowl, whisk the eggs, add the remaining ingredients and season totaste.

Step 3: Pour the contents into the preparedtrayandbakefor25minutesoruntilniceandbrown.

Step 4: Allow to cool slightly, then serve slicedwithasimplelittlesalad.

Zucchini Slice

NOTE: This recipe has been obtained from https://www.4ingredients.com.au/recipes/zucchini-slice?_page=2

OPTIONAL You can add

carrots, fresh or sundried tomatoes

or pine nuts for addedflavour.


Whipupabatchofquickandeasybacon&cheesemuffinsusingourfamousfour-ingredientsavourymuffinrecipe.Theyaregreattomakethedaybefore,fortomorrow’slunchboxorquickbreakfast.

SERVES 4



INGREDIENTS2cupsself-raisingflour

1 1/2 cups milk

1 1/2 cups cheddar cheese grated

60 grams bacon chopped

INSTRUCTIONS

Step 1:Preheatovento180̊C.Linea12-cupmuffintinwithpapercases.

Step 2: Heat up a frying pan with a splash ofoilandaddthebacon.Oncecooked,removetocool.

Step 3:Addflourtoalargebowlandmake a well in the middle, pour in milk, cheeseandtwothirdsofthebacon.

Step 4: Season generously with salt and crackedpepper.Gentlyfolduntiljustcombined.

Step 5:Spoonevenlyacrossthemuffincasesandplacealittleoftheremainingbaconontopofeach.

Step 6:Bakefor20-25minutesoruntilthemuffintopsaregoldenbrown.

Bacon & Cheese Muffins

NOTE: This recipe has been obtained from https://www.4ingredients.com.au/recipes/bacon-cheese-muffin?_page=4

OPTIONAL You can swap

the bacon and add vegetables,i.e.capsicums,

grated carrots, zucchini, tinnedorfreshcorn,onions.Justaboutanyleft-overveggiesin

yourfridge.


Saucy Bean Baked Eggs

NOTE: This recipe has been obtained from https://www.bbcgoodfood.com/recipes/saucy-bean-baked-eggs

Makethesefive-ingredientbakedeggswithtomatoesandbeans:it’saquick,easy,tastyandhealthydish.

SERVES 2



INGREDIENTS2x400gcanscherrytomatoes

400gcanmixedbeansalad,drained

200g baby spinach

4mediumeggs

50gthinlyslicedsmokedham

Wholemeal or sour dough bread

Salt and pepper to taste

INSTRUCTIONS

Step 1: Tip the tomatoes and bean salad intoanovenprooffryingpan.

Step 2: Place frying pan on the stove top andletitsimmerfor10mins,oruntilreduced.

Step 3:Stirinthespinachandcookfor5minsmoreuntilwilted.

Step 4:Heatthegrilltomedium.Makefourindentationsinthemixtureusingtheback of a spoon, then crack one egg in each.Nestlethehaminthemixture,thengrillfor4-5mins,oruntilthewhitesaresetandtheyolksrunny.

Servewithwholemealorsourdoughbread.OPTIONAL

Add any spices that you likei.e.chilli,cumin,basil.

Instead of ham, you can use chorizoforaspicysmokyflavour.Justmake sure you lightly cook the chorizo

firstbeforeaddingtothedish.

You can add more ingredients such as Spanish onions and

capsicums.


Enjoyasamealwhenyou’renotthathungryorbeforeamealifyouare.Itisrefreshing,fullofgoodnessandwillgiveyouenergyfortheday.

INGREDIENTS1 cup coconut water or milk of your choice

½ an avocado

½ cup frozen mixed berries

INSTRUCTIONS

Step 1:Putallingredientsintoablender.Blenduntilalltheingredientsarewellblendedintoasmoothieconsistency.

Step 2:Thisrecipecanbeadjustedaccordingtoyourpreferredtaste.Youcanadd more or less of the liquid ingredient tomakethesmoothiethickerorthinner.

OPTIONAL 1 tablespoon

chia seeds

1 teaspoon honey or maple syrup

Half a banana

A small handful of spinach leaves

Mixed Berry SmoothieRecipe provided by Adelia Mu-Prasad – CDU Staff


A typical ginisa starts with chopped onion, garlic, and tomatoes - the trinity of Filipino cooking - and is then tossed with the remaining ingredients of whatever it is you’re cooking.Thisginisa recipe starts the same way but is made more colourful with the additionofampalaya,orbittergourd,andscrambledeggs.It’safastandeasyrecipethat takes minutes to cook!

SERVES 4



INGREDIENTS2mediumampalaya(bittermelon),seeded, cut into half moons

2 tablespoons salt, more to taste

2 tablespoons canola oil

1 medium red onion, peeled, sliced thinly

3 cloves garlic, peeled, chopped

2 small tomatoes, sliced

1/4cupwaterorstock

INSTRUCTIONS

Step 1:Inamediumbowl,addampalaya.Seasonwithsaltandtosstocoatevenly.Setasideforatleast10minutesoruntilthe ampalaya pieces weep or water has collectedonthebottomofthebowl.Drainandthenrinsetheampalayawell.Setaside.

Step 2: In a wok over medium heat, heat oil.Addonionandthengarlic,andsautéuntiljustsoftened.Addtomatoesandcookuntiljustsoftened.Addampalayaandtosstomix.

Step 3: Pour in water and bring to a simmer.Simmeruntilalmostallthewaterhas evaporated and the ampalaya has becomemoretenderbutstillcrisp.Pushtheampalayamixtoonesideofthewok.

Step 4: On the other side of the ampalaya, pourinbeateneggs.Seasonwithsaltandgroundblackpepper.Cookjustuntiltheeggsarejustsetonthebottombeforestirringandscramblingtheeggs.Tosseggsand ampalaya mix together, and season withsaltandpepper.Servewhilehot.

Ginisang Ampalaya with EggRecipe provided by Nova Cadungon – CDU Staff

NOTE: This recipe has been obtained from https://www.yummy.ph/recipe/ginisang-ampalaya-with-egg-recipe-a439-20190228


Coconut PikeletsSmallerthanpancakes,andfluffierthancrepes,pikeletsmakeagreatbreakfast,brunchorafternoonsnack.Traditionallyservedwithjamandcream,butyoucanputanytoppingyoulike.Forahealthybreakfastoptions,addfreshfruit,i.e.mixedberries,bananas.

SERVES 4



INGREDIENTS400mlcoconutmilk

2cupsself-raisingflour

1 tablespoon honey or agave nectar

2 eggs

INSTRUCTIONS

Step 1: Combine all ingredients with ½cup (125ml)water,andgentlywhiskuntilsmooth.

Step 2: Pour a small amount of mixture intoahot,non-stickfryingpanandcookovermoderateheatuntilbubblesappear.

Step 3:Flipandcookuntillightlybrowned.

Step 4:Repeatinbatchesuntilallthebatterisused.

Servewithyourfavouritetopping.

NOTE: This recipe has been obtained from https://www.4ingredients.com.au/recipes/coconut-pikelets

OPTIONAL Serve drizzled with

delicious Caramel Sauce, the combinationofcoconutand

carameljustscreams‘DELICIOSO!’.

Add grated apple and cinnamon tothebatterbeforecooking.

Add toppings like fresh fruit, i.e.mixedberriesorbananas

forahealthieroption.


Lunch



ThisFishCakerecipeisverysimpletomakeandversatile.Youcouldaddsomeleftovercornorothervegetablestoyourmixtureaswellasusingdifferenttypesoffish,suchassalmon.

SERVES 4



INGREDIENTS2cookedfishfillets–cheapfishsuchasBasafillets

2cupsleftovermashedpotato

¼ cup chopped dill

½cupplainflour

Dash of oil for frying

Salt & cracked pepper

INSTRUCTIONS

Step 1:Preheatnon-stickfryingpanonalowtomoderateheat.

Step 2:Mashthefishfilletsinabowlwithafork.

Step 3: Add the mash and dill, season with sea salt and cracked pepper, then mix welltocombine.

Step 4: With wet hands, gently form 6 evenballs.Dustwiththeflour.

Step 5:Addadashofoil(thiswillgivethefishcakesalittleextracrust).Placeonthefryingpanandcookuntilbrowning,3minutes,turnandcooktheotherside.

Step 6:Servewithlemonifdesired.

NOTES:

u Iftimepermitting,youcanchillthefishcakesinthefridgefor½hrbeforecooking as this helps them to keep theirshape.

u TheseFishCakesarefreezerfriendly.

Fish Cakes

NOTE: This recipe has been obtained from https://www.4ingredients.com.au/recipes/fish-cakes

OPTIONAL Serve with

lemonifdesired.

Leftovervegetablesyouhaveinyourfridgei.e.corn,mashed

potatoes,onions.Justaddacouple of tablespoons to help with

bindingofingredients.

You can serve them with salad or steamed vegetables

andricetoo.


Kale and Quinoa Salad is loaded with colourful vegetables and protein-rich chickpeas for adeliciousandhealthylunch,dinnerorserveasasidesaladwithanymaindish.Serveatroomtemperatureorchilled.Thisisasaladyoucaneatwithaspoon!

SERVES 4-6



INGREDIENTS1 cup dry quinoa, rinsed

13/4cupswaterorbrothofchoice

1can(15oz)chickpeas,drainedandrinsed(optional)

6–8goodsizedkaleleaves,stemsremovedandfinelychoppedorjulienned

1/4redonion,finelydicedor3scallions,thinly sliced

2 carrots, diced

1/2 large zucchini, diced

1/2 cucumber, diced

1 red bell pepper, diced

2–3lemons

Drizzleofextravirginoliveoil,optional

Lemonpepperseasoningorcrackedpepper, to taste

Salt & pepper to taste

INSTRUCTIONS

Step 1: Quinoa: Rinse your quinoa and placeinamediumsaucepanwithwater.Bring to boil over medium high heat, cover, reduce heat and simmer on low for 15minutes.Oncedone,removecoverandletsetfor10minutes.Fluffwithafork.

Step 2: Kale: While your quinoa is cooking, place the chopped kale in a medium size bowl or on a chopping board, drizzlewiththejuiceofonelemonandmixoccasionally.Thiswillhelpmassageandsoftenthekaleabit,reducingitsbitterness.

Step 3: Assemble: Once quinoa is done, combine the prepped veggies and kale, alongwithlemonpepperandsalttotaste.Squeezethejuiceoftheremaininglemonontopanddrizzlewithoptionaloil,mixoncemore.

NOTES:

u Use a broth instead of water to cook yourquinoaasitgivesmoreflavour.

u Storeinanairtightcontainerintherefrigeratorfor5–6days.

Kale Quinoa Salad

NOTE:Thisrecipehasbeenobtainedfromhttps://simple-veganista.com/kale-quinoa-salad/


Notjustanothercornfritter–theseareBillGranger’sfamouscornfritters!Thisisrestaurant-qualityfoodmadeinyourownhome.Theflavourwillknockyoursocksoff!

SERVES 4



INGREDIENTS3cups(525g/18oz)freshcornkernels(3largecorncobs)ORdefrostedfrozencorn.Eventincornkernelwilldo.

1 small red onion chopped

2 Eggs

1/4cupcorianderleavesandsomestems

Salt & Pepper

1cupplainflour

1 tsp baking powder

3 tbsp olive oil

INSTRUCTIONS

Step 1:Turnontheoventoverylow-justtokeepthefritterswarm.

Step 2: Place 2 cups of the corn kernels and the onion, eggs, coriander, salt and pepperinabowlandwhizzwithastickblenderuntilmostofthecornispureed(butstilllumpy,notcompletelysmooth).You can also do this step in a blender or foodprocessor.

Step 3:Stirthroughremainingcorn,flourandbakingpowderuntiljustcombined.

Step 4: Heat 1 tablespoon of the oil in a skillet/frypanoveramediumhighheat.

Step 5: When the oil is hot, drop 2 heaped tablespoonsofmixtureperfritterintothepan and cook in batches for 1 1/2 minutes eachside,oruntilgolden.

Step 6: Transfer to a baking tray and keep warm in the oven while you are making therestofthefritters.

Step 7:Toserve,stack3cornfrittersoneach plate and top with avocado salsa andextracorianderleavesifdesired.Orasaladofyourchoice.

Corn Fritters

NOTE: This recipe has been obtained from https://www.recipetineats.com/bill-grangers-corn-fritters-avocado-salsa/

Optional Serve with

avocadosalsa(refertothelink below for my avocado salsarecipe)ormakeit

simple with a salad and a dippingsaucei.e. chillioraioli.


This easy egg fried rice is a no-fuss meal, madewithfourkeyingredients:rice,eggs,vegetables,andsoysauce.Thefriedriceis great for lunch, dinner or serve as a side withanymaindish.

SERVES 4



INGREDIENTS3 large eggs

2 tablespoons peanut, vegetable, or olive oil,divided(seenote1)

1cupdicedredonion(about1smallonion,seenote2)

1 1/3 cups frozen mixed vegetables, thawed(oramixtureofdicedcarrots,bellpepper,peas,andcarrots)

3 stalks of scallions, sliced, white and green parts divided

4cupscookedjasminerice(seenote1)

21/2tablespoonssoysauce(usetamariifglutenfree)

1/2teaspoonfive-spicepowder(optional)

1teaspoontoastedsesameoil(optional)

NOTES:1.Trytouseday-oldrice.Thisensuresthat there isn’t too much moisture in the rice so that the fried rice does not end upbeingtoomushy.Ifyouarecookingrice on the same day, let the rice cool completelybeforestirfrying.

2.Ifyouwantmoreflavour,youcanaddadrizzleofteriyakisauceoroystersauce(ifyou’renotvegetarian).

INSTRUCTIONS

Step 1: Crack 3 eggs into a small bowl and beatthemtogether.

Step 2:Heatawok(orlargesautépan)with 1/2 tablespoon of the oil over medium-highheat.Oncethepanishot,add the beaten eggs and scramble them foraboutaminute.Transfertheeggstoadishandturnofftheheat.Wipeoffthewokwithakitchentowel.

Step 3: Drizzle the remaining 1 1/2 tablespoons of oil in the wok over medium-highheat.Addtheonionsandcookthemforabout2minutes,stirringconstantly.Addthe mixed vegetables and white parts of the scallionsandcookforanotherminute.

Step 4: Add the cooked rice into the pan orwokandcookforafewminutes,untilthericeisheatedthrough.

Step 5: Add the soy sauce, sesame oil, andfive-spicepowder(ifusing)andstirtodistributetheseasonings.Addthescrambledeggsandstirtomixagain.Garnishwithremainingslicedscallions.Serveimmediately.

NOTE: This recipe has been obtained from https://healthynibblesandbits.com/easiest-egg-fried-rice/

The Easiest Egg Fried Rice


TheCupboardSoupisnamedbecauseitusesstufffromyourcupboardandfreezer.Aquickandeasyvegetablesouprecipemadeinonepot.Thisrecipefreezeswell,somakeitinbulk,freezeandwhenyou’reaftersomethinghealthy,defrost!

SERVES 4



INGREDIENTS1 medium onion chopped

1teaspoonofchoppedgarlic(orasmuchgarlicasyoulike)

1 teaspoon olive oil

1cuplentilsoupmix

2cupsoffrozenmixedveg(theSnapfrozen Woolworth mix is cheap and has everythingyouneed–carrot,beans,potato,caulifloweretc)

1 large chicken breast

INSTRUCTIONS

Step 1:Rinseandsoakthelentilsoupmixaspertheinstructionsonthepacket.

Step 2:Chopalltheveggies,onion,garlic.

Step 3: In a saucepan, add olive oil, onion andgarlicandcookuntilsoft.

Step 4: Add the frozen veg and rinsed lentils.Addwatertocoverandboil.

Step 5: Once boiling, reduce heat and add the chicken breast to poach for about 5-10mins.

Step 6: Remove the chicken breast and chop,putinacontainerinthefridgeuntilyoursoupisready.

Step 7:Keepcookingthesoupuntilthelentilsarecooked.

Step 8: Add the chicken breast back in andserve.

Cupboard SoupRecipe provided by Monica Bugno – CDU Staff

OptionalForextraflavourif

youlike(addatstep4)

Chilli

Stock powder or salt

Basil or other dried herbs

Anyothervegleftoverinthebottomofyourfridge

(celery,carrotsetc)


Side Dishes



This Snake Bean recipe is oh so delicious! Though it has quite a few ingredients, it is worthpurchasingthedryspicesastheywillkeepforalongtimeandyou’llmakethisdishtimeaftertime.It’stheperfectaccompanimenttoanymainmeal.

SERVES 4



INGREDIENTS500gsnakebeans,washedandcutinto3cm lengths

1onion,finelychopped

10 fresh curry leaves

2smallgreenchillies,finelychopped(optional)

1tspeachdriedchilliflakes(optional)andground cumin

½ tsp fenugreek seeds

½ tsp fennel seeds

¼ tsp ground turmeric

3 tbsp coconut or vegetable oil

125ml(½cup)coconutcream

1/2 to 1 tsp salt

INSTRUCTIONS

Step 1: Toss beans in a bowl with all ingredientsexceptoilandcoconutcream.

Step 2: Heat oil in a frying pan over high heatuntiljustbeginningtosmoke.

Step 3:Addbeanmixtureandstirfor5minutes, then add coconut cream, reduce theheattolowandsimmeruntilthecreamhasreducedbyhalf.

Step 4: Remove from heat and season to tastewithsalt.

Snake Bean DishRecipe provided by Kalindi Marnell – CDU Staff


Thisfresh,vibrantsaladisaperfectsidedishtoanymainmeal.

SERVES 4



INGREDIENTS2 tablespoons extra virgin olive oil

2teaspoonsfinelymincedfreshginger

4Largecarrotscutintomatchsticks(about4cups)

Coarse sea salt

A couple of drops of hot sesame oil

1 teaspoon soy sauce

1 tablespoon toasted black sesame seeds

INSTRUCTIONS

Step 1:Heatoliveoilinalargenon-stickskilletsetoverhighheat.

Step 2:Addthegingerandcook,stirringitintotheoil,untilitbecomesfragrant,just30secondsorso.

Step 3:Addthecarrotsandstirtocombinethemwiththegingeryoil.

Step 4:Addabigpinchofsaltand1/4cup of water and turn the heat down to medium-high.

Step 5:Cookuntilthecarrotsjustbegintosoften,andthewaterevaporates,4to5minutes.

Step 6:Stirinthesesameoil,soysauce(Ireplacedwithglutenfreetamarisauce),andsesameseedsandserve.

Gwyneth Paltrow’s Carrot Salad Recipe

NOTE:Thisrecipehasbeenobtainedfromhttps://redfairyproject.com/2014/01/gwyneth-paltrows-carrots-with-black-sesame-and-ginger/


Thisrefreshingcucumbersaladistheperfectappetizerorsidedish.

SERVES 6



INGREDIENTS1/2tablespoonmincedgarlic(about2largecloves)

1/2 teaspoon sea salt

1 tablespoon rice vinegar

2 teaspoons soy sauce

1 1/2 teaspoons sugar

1/2to1teaspoonredpepperflakes

4to5PersiancucumbersorLebanese(about11to12ounces)

INSTRUCTIONS

Step 1:Inasmallbowl,stirthegarlic,salt,rice vinegar, soy sauce, sugar, and red pepperflakes.Adjusttheamountofredpepperflakestotaste.Iused1teaspoonofit.Letthemarinadesitfor10minutes.

Step 2:Trimtheedgesoffthecucumber.Slice the cucumbers in half and slice the cucumberhalvesintothinslices.Transferthecucumberslicestoabowl.Drizzlethegarlic marinade over the cucumber and tosseverythingtogether.

Step 3: Serve the cucumbers immediately, or you can prep the cucumber salad a fewhoursahead.Idon’tlikepreparingitovernight because the cucumbers won’t lookasfresh.

Garlicky & Spicy Cucumber Salad

NOTE: This recipe has been obtained from https://healthynibblesandbits.com/chinese-garlic-cucumber-salad/


Main



Aquickandeasydishthatishealthyanddeliciouswithjustfour-ingredients.Addasaladorcookedvegetables,andyouhaveamealfitforaking!

SERVES 4



INGREDIENTS4freshwhitefishfillets(BasaFilletabudget,yettastyfish)

1 orange

2 tablespoons dry white wine

tablespoonsbutter

INSTRUCTIONS

Step 1:Place1tablespoonbutterinheavyfryingpanandheat.

Step 2:Placefishinpan.

Step 3:Blend2tablespoonsorangejuiceand with remaining 2 tablespoons melted butter,pourhalfoverthefishfillets.

Step 4: Sprinkle with sea salt, paper and 2 tablespoonsorangezest.

Step 5: Cook for 2 minutes, pour remainingsauceoverfishandcontinuecookinguntilfishisdone.Fishshouldflakeeasilywithfork.

Fish Fillets with Orange Sauce

NOTE: This recipe has been obtained from https://www.4ingredients.com.au/recipes/fish-fillets-with-orange-sauce


East Salmon Poke BowlThefish-and-ricestaplefromHawaiihasreachedpeakpopularityforexcellentreason.It’spronounced“po-kay”,andthisHawaiiandishcombinesthegoodnessofrawfishwiththecrunchoffreshsaladingredients,withriceforsustenance.Traditionally,tunaisthefishofchoice,butusecanmixthingsupwithoceantrout,salmon,snapper,andevenprawnsandscallopsforgoodmeasure.

SERVES 2-4



INGREDIENTSPoke1-pound salmon, diced into 1/2-inch cubes1/4cupsoysauce1 tablespoon sesame oil1 tablespoon rice wine vinegar1 teaspoon ginger, grated1/2 teaspoon garlic, minced3 green onions, white parts thinly sliced

Rice Bowlbrownrice,seeinstructions1 cucumber4radishes1 avocado2 carrots black sesame seeds

INSTRUCTIONS

Step 1: Make a batch of steamed brown rice.

Step 2: Next, in a medium sized bowl, combine soy sauce, sesame oil, rice wine vinegar,ginger,garlic,andgreenonions.Stirwelltocombine.Addsalmonandmarinateforabout30minutesintherefrigerator.

Step 3: With a vegetable peeler, peel thin, longribbonsofcucumber.Thenthinlyslice,ormandolin,theradishes.Quartertheavocadoandcutintothinslices.Lastly,peel carrots and then cut into 1-inch long, thinmatchsticks.

Step 4: Serve the salmon on top of brown riceandtopwithsesameseeds.Thenplace the cucumber, radish, avocado, and carrotsinthebowlwiththesalmonpoke.

NOTE: This recipe has been obtained from https://www.chowhound.com/recipes/salmon-poke-bowl-31837

FormorePokebowlrecipesgoto: https://www.gourmettraveller.com.au/recipes/recipe-collections/poke-bowl-recipes-17013


Afewminutesofpreptimeandtakesawhiletocook.Butwhenyourgoldenpastrytoppedwithspinach,feta,andeggscomesoutoftheoven,you’llforgetaboutthewait.Perfectforbreakfast,brunch,dinnerorevenasanappetizer.

SERVES 4



INGREDIENTS250gramspinachshredded

1 sheet short crust pastry

150gramfetacrumbled

3largeeggslightlybeaten(reserve1tablespoon)

Season with salt & cracked pepper

INSTRUCTIONS

Step 1:Preheattheovento200C.

Step 2:Heatalargenon-stickfryingpan,add¼cup(60ml)ofwaterandthespinachandcookgentlyuntilwilted.

Step 3: Squeeze out excess liquid and set aside.

Step 4:Linea16cmroundcaketinwithbakingpaperandthenthesheetofpastry.

Step 5: Add the feta and beaten eggs to thespinach.Mixwellandseasonwithseasaltandcrackedpepper.

Step 6: Pour the mixture into the pastry case and fold the excess pastry towards thecentre.

Step 7: Brush the folder pastry with the reservedegg.

Step 8:Bakefor40to45minutesoruntilgoldenandset.

Spinach & Feta Tart

NOTE: This recipe has been obtained from https://www.4ingredients.com.au/recipes/spinach-feta-tart


Withseveningredients.Itdoesn’tgetanyeasierthanthis!

SERVES 4



INGREDIENTS500gbeefminceORamixtureofbothpork & beef

Salt & Pepper

1 teaspoon of crushed garlic

1 egg

¼ cup basil pesto plus fresh basil to serve

500gjarpastasauce

½ cup grated Mozzarella or mixed cheeses

INSTRUCTIONS

Step 1: Combine mince, egg and basil pesto.Addapinchofsalt&pepper.

Step 2: Form the mixture into 6cm meatballs.

Step 3:Inanon-stickfryingpanovermedium heat, add the meatballs and cook,turning,for6to7minutesuntilbrownedallover.

Step 4: Reduce heat and add the pasta sauce.

Step 5:Seasonandsimmerfor10to15minutes.

Step 6: Sprinkle grated Cheese and fresh basilandgrillfor2to3minutesoruntilthecheeseisbubbling.

Italian Meatballs

NOTE: This recipe has been obtained from https://www.4ingredients.com.au/recipes/italian-meatballs

Optional You can add

additionalingredientsfromyour fridge to make it even moretastyi.e.capsicums,

Spanishonions.

Serve with boiled rice, cooked pasta or garlicbread.


Thisveganteriyakinoodlestirfryistheperfectweeknightmeal.Itispackedwithflavourandreadyinlessthan30minutes.

SERVES 3-4



INGREDIENTS10 ounces wide rice noodles1/2 tablespoon sesame oil2 tablespoons canola oil1/4largeyellowonion,sliced1largecarrot,julienned150gramsbabybokchoy(seenotesforhowtoprepbokchoy)300gramsfriedtofu,sliced(cansubwithextrafirmtofu)1 scallion, slicedsalt4tablespoonsteriyakisauce,addmoretotaste

NOTES:u Topreparebabybokchoyistotrimoff

thebottomofaheadofbokchoy.Alot of dirt gets trapped down there, so Iliketoslicethebottomsoff.Peeloffthelargerleavesanddiscard.Onceyoureach the centre where there are about 4or5smallerleavesattachedtothestem,stoppeeling.Slicethechoysumdownthemiddle.Rinsethebabybokchoythoroughlyinwaterbeforecooking.

u You can add more vegetables or tofu tothisdishifyoulike.Youmayneedtoadjusttheamountofsauceandsaltinthedish.

INSTRUCTIONS

Step 1: Bring about 6 to 7 cups of water to boilinalargepot.Addthericenoodlesandcookforabout6to7minutes,stirringoftentobreakthenoodlesapart.Thecookingtimewillbelessifyouareusingverythinricenoodles.Darinandrinsethenoodlesundercoldwater.Transferthenoodlestoabowlandtosswiththesesameoil.Thiswillkeepthenoodlesfromstickingtogether.

Step 2: Heat a large wok or sauce pan with the canola oil over medium-high heat.Addtheonionsandcookfor1to2minutes,untiltheonionsstarttosoften

Step 3: Add the carrots and bok choy and cookforabout2to3minutesmore.Next,add the tofu, sliced scallions, and a pinch ofsaltandstireverythingtogether.Cookuntilthetofuisheatedthough.

Step 4: Finally, add the noodles and teriyaki sauce and toss to combine everythingwiththesauce.Tasteandaddmoreteriyakisauceorsaltasnecessary. Servethenoodlesimmediately.

Teriyaki Noodle Stir Fry

NOTE: This recipe has been obtained from https://healthynibblesandbits.com/teriyaki-noodle-stir-fry/


Two Ingredient Dough RecipeThistwo-ingredientdoughrecipeissupersimpletomakewithnoyeast!Justmixitup,kneadthedough,anduseitasyouwant.

Refertothewebsitetogetadditionalrecipes,usingyourtwo-ingredientdough. https://www.thegunnysack.com/two-ingredient-dough-recipes/

INGREDIENTS2cupsself-raisingflour

1 cup Greek yoghurt - Use whatever kind is available at your local grocery store

INSTRUCTIONSStep 1: Mix by hand to combine the self-risingflourandGreekyogurt.

Step 2:Turnitoutontoaflouredsurfaceandkneaduntilsmooth.

Step 3: Cut the dough into however many pieces you need depending on what you aremaking.

The recipe ideas are endless!

u PIZZA The dough base is great to makeapizza.Turnoutontoaflouredsurface.Sprinklewithflour,kneadacoupleoftimesandformintoaball.

u Roll the dough out into a large circle onaflouredsurface.Movethedoughover to a greased baking sheet or pizza stone.Reshapedoughtofillthepan.

u Top with pizza sauce, shredded cheese,pepperoni,andoregano.

u Bakeat425˚Ffor17-20minutesuntilthe crust is golden brown and the cheeseismelted.


Aussie Steak

NOTE: This recipe has been obtained from https://www.4ingredients.com.au/recipes/aussie-steak?_page=2

Here’saquick,simplewaytoprepareasteakwithanauthenticAussieflavour.Servewith salad or hot vegetables, and you’re done!

SERVES 4



INGREDIENTS8 sirloin steaks

120ggoodqualitybuttersoftened

2tablespoonsVegemite

1/2 tablespoon fresh thyme leaves

Season with salt & cracked pepper

INSTRUCTIONS

Step 1:Inabowl,placethebutter,Vegemiteandthyme.Seasonwithseasaltand cracked pepper, and mix to combine, untilniceandsmooth.

Step 2: Spoon the mixture onto a piece ofgladwrap,rolltightlyandfashionintoalog.

Step 3: Twist both ends and refrigerate untilneeded.

Step 4:Preheatafryingpanonhigh.

Step 5: Brush both sides of the steak withalittleoliveoilormeltedbuttertopreventitfromstickingtothepan.

Step 6:Cookthesteaksuntilgoldenbrownand,2to4minuteseachside,depending on thickness of steaks and how youlikeitcooked.

Step 7: 10-seconds from removing, add a fewslicesoftheslightlyhardenedbuttertothetopofeachsteak.Transferthesteakstoaplateandrestunderfoilfor5minutes,lettingtheyummybuttermeltintothesteak.

Optional You can use

cheapersteakoptionsi.e.rumpsteak.

Serve with all types of salad dishes or

vegetables.


Nothing beats homemade gnocchi! Here’s a simple gnocchi recipe to go with your favouritesauce.Itmakesenoughforfourpeopleoragreedytwo.

INGREDIENTS500gricotta(smooth)

1cupparmesanfinelygrated

½-1cupplainflour

2 free range eggs lightly beaten

1tbspExtraVirginOliveOil-Optional

INSTRUCTIONS

Step 1:Inabowl,addyourRicotta,egg,flour,parmesanandoilandstartworkingittogetherwithaspoon.Addingmoreflouruntilitcomestogetherintoasoftball.

Step 2: Once you have made it into a ball, kneadonalightlyflouredsurfacefor1minuteoruntilasoftdoughforms.

Step 3:Dividethedoughinto4logsandrolleachintoarope,roughly1.5cmthick.Getasharpknifeandchopoffpiecesroughlythesizeofthetopofyourthumb.

Step 4: I like to roll the Gnocchi down the back of the fork to make grooves, this is completelyoptionalbutdoeshelpthesaucesticktotheGnocchi.

Step 5: Boil a large saucepan of salted water, dropinhalfoftheGnocchiandgentlystirsotheydon’tstick.Assoonastheyrisetothesurface(2-3minutes),theyarecooked.Remove,rinseanddraintheGnocchi.RepeatwiththeremainingGnocchi.

Step 6: Serve with your favourite sauce, I likeasimpleSugowithmine.

Step 7: If you aren’t cooking it immediately, store in a single layer in the fridge, covered in glad wrap for up to a day.Gnocchicanalsobefrozenandwhencooked, should be cooked from frozen as pertheinstructionsabove.

Ricotta GnocchiRecipe provided by Monica Bugno – CDU Staff

Optional You can add in a handful

of fresh chopped spinach or herbs when mixing the ingredients together.Iusefreshbabyspinachfinelychopped.However,youcanusefrozen(defrostedanddrained)spinachaswell.Youmayneed

tousealittlemoreflour.


Basil Pesto with AlmondsRecipe provided Monica Bugno – CDU Staff

This is a super easy sauce to make, simply mix all the ingredients in the food processor or bullet and blitz, yum!

IalsoliketousemyhomegrownBasil,ittastesbetterthantheshopsandisgrownorganicallyonmybalcony.BasilisanherbthatgrowslikecrazyinDarwin.Ifyouareafirst-timegardener,Basilshouldbeyourstartingplant.

INGREDIENTS3 cups packed fresh basil leaves from about3oz.freshbasil

1/2 cup almonds

1/2cupgratedparmesancheese(canpurchasealreadygrated)

3 garlic cloves

1/2tsp.salt

1/4tsp.groundblackpepper

1/2 cup extra virgin olive oil

INSTRUCTIONS

Step 1: In a food processor or bullet, add the basil, almonds, parmesan, garlic, salt, andpepper.Turnontheprocessorforabout15secondstobreakdowntheingredients.Scrapedownthesidesoftheprocessor.

Step 2: Turn the processor on and slowly drizzleintheoliveoiluntilwellcombined.It’sreadyinminutes.

Step 3: If using immediately, cook and drain your pasta, reserve the water it was cookedin.

Step 4: Start by adding 1 tablespoon of pesto to one serve of pasta and add a littleofthereservedcookingwater.Stirandthepestoshouldcoatthepasta.

Step 5: Add more pesto to make the sauce strongerorthicker.Addmorewatertomakeitabitcreamierormakethesaucethinner.

Step 6:Ifyouwanttouseitforlater.Store in a sealed container in the refrigeratorandcoverthetopinoil.Slightdiscolourationwilloccur.

NOTE: This recipe is taken and adapted from The Wholesome Dish blog https://www.thewholesomedish.com/

For more recipes from Monica https://www.pastapartiesdarwin.com.au/post/basil-pesto-with-almonds

Optional This pesto is great

on pasta, as a spread on bread instead of using butterforyoursandwichesandtoasties.Anywhereyou want to add some

extraflavour.


Dessert



This recipe is specially made for the microwave.Thischocolatemugcakerecipehas no eggs and can be made for one or two(ifyouliketoshare).

SERVES 1PREPARATION TIME 1 minuteCOOKING TIME 1 minuteINGREDIENTS1/4cupall-purposeflour2 tablespoon unsweetened cocoa powder1/4teaspoonbakingpowder2tablespoongranulatedsugar(youcanadd1tbsp.moreifyoulikeitabitsweeter)1/8 teaspoon salt1/4cup+1tbsp.milk2 tablespoon vegetable oil1 tablespoon hazelnut chocolate spread or mini chocolate chips

INSTRUCTIONSStep 1: In a medium bowl, whisk together dryingredients.

Step 2: Whisk in the milk and vegetable oiluntilallingredientsarecombinedandbatterhasnoclumps.

Step 3:Pourbatterintoamicrowave-safemug.Minewasa14-ouncemug.Youwantenough head space for the cake to rise withoutpouringover.

Step 4: Add hazelnut chocolate spread in themiddleofthebatterorminichocolatechips.Justdropitinthemiddle,noneedtopushitdownandsinkitinthebatter.Itdoes that on its own when it cooks!

Step 5: Place a paper towel into the microwaveandsetthemugontop(thisistocatchanybatterifyourmugcakeoverflows).

Step 6: Microwave mug cake for 70 seconds onhigh.PleasenotethatALLmicrowavesaredifferentthereforecanyielddifferentresults and can overcook this mug cake if youaren’tcareful.Mymicrowaveis950wattsandIcookedmineon100%powerfor70seconds.Knowingthisinformation,itmayhelpyoubetterjudgehowlongtocookyoursforandatwhatpower.

Carefullyremovefrommicrowaveandenjoy!

The Moistest Chocolate Mug Cake

NOTE: This recipe has been obtained from https://www.tablefortwoblog.com/the-moistest-chocolate-mug-cake/

Optional You can omit the

tablespoon of chocolate hazelnut spread if you want oruseadifferentspreadofyourchoice(peanutbutter,

chocolatechips).

Serve with whipped creamorice-cream.


ThisbeautifulCoconutMilkMangoChiaPuddingisarefreshingbreakfastcomboordessert,idealforhotsummerdays.VeganandGluten-Free!

SERVES 2



INGREDIENTS30 grams chia seeds

200 ml coconut milk

150mlcoconutwater

drop of vanilla extract

1 mango

1 lime

1 passion fruit

toastedcoconutflakes

INSTRUCTIONS

Step 1: Place chia seeds in a container and add coconut milk, coconut water and adropofvanillaextract.Withaspoonstiruntilwellcombined.Closethejarwithalidorwithclingfilmandleavetosoakforabout2hours.Youcanalsorefrigerateovernight, but keep in mind your coconut milk will thicken to almost solid and you may need to warm it up to loosen again inthemorning(Irefrigeratedovernightand then in the morning gave it a quick steambath).

Step 2: Peel and cut mango into chunks andputintoablender.Saveacoupleofsmallerchunksfortopping.Addjuiceof1limetoblender.Blenduntilsmoothandthick.

Step 3:Assembleyourpudding:placeacouple of spoons of mango puree, then addalayerofchiapuddingandrepeat.Top your pudding with the saved mango chunks,passionfruitandtoastedcoconut.Serve.

Coconut Milk Mango Chia Pudding

NOTE: This recipe has been obtained from https://www.vibrantplate.com/coconut-milk-mango-chia-pudding/


Easiest Apple Cake Ever

NOTE: This recipe has been obtained from https://thewhoot.com/whoot-news/recipes/apple-pie-slice

Thishasabeautifulcrunchytopthatmakesitperfectforservingwithwhippedcream,icecream,orboth!Tosayit’sdeliciousisanunderstatement.Thiswillbeyournewgo-torecipe.

SERVES 6



INGREDIENTS100gbutter

2cupsself-raisingflour

1 egg

1 cup sugar

3apples(peeledanddiced)

1teaspooncinnamon(optional)

INSTRUCTIONS

Step 1:Preheattheovento180°C.

Step 2:Chopupapplesintosmallpieces.

Step 3:Melt100gramsofbutterandsetaside.

Step 4:Mixedalldryingredientsfirstthenaddmeltedbutter.

Step 5: Add mixture to greased baking dish(orothernon-sticktin).

Step 6:Bakefor35minutes.Testwithaskewer or knife to see if the cake is cooked rightthroughafter25minutes.Ascookingtimecanvarywithdifferentovens.

Optional Serve with ice

cream or whipped cream.Orsimplysome

sprinkle some icingsugar.


Tahini Chewy Bars

NOTE: This recipe has been obtained from https://www.4ingredients.com.au/recipes/tahini-chewy-bars?_page=3

These simple bars are made with wholesome ingredients and are naturally gluten-free andvegan-friendly.Greatforaneveningsnackorpackedinyourlunchbox.

SERVES 4



INGREDIENTS½ cup tahini

½ cup agave nectar honey or rice malt syrup

1½ cups rolled oats

⅓cupraisins

INSTRUCTIONS

Step 1:Preheattheovento180°C.

Step 2:Linea20x20cmsquarecaketinwithbakingpaper.

Step 3:Inalargebowl,stirtogetherthetahiniandagave.

Step 4:Stirintheoatsandraisins.

Step 5: Spoon the mixture into the prepared tinandsmoothwiththebackofaspoon.

Step 6:Bakefor10minutesoruntilgolden.

Step 7: Cool completely before slicing to serve.Optional

Start experimentingand add other types of dryfruitsi.e.dates


Putdownthechocolate,biscuitorice-cream–theymightbedelicious,buthealthystudysnacksaremuchbetterforyourbrain.Therightsnackscanboostyourabilitytofocus,makeyoumoreproductiveandhelpkeepyourmindsharp.Plus,theywon’tleadtoasugarcrashfollowedbyanemergencynap(unlikewaytoomuchicecream).

So, for all the undergraduates, postgraduates and high school students who need somethingtonibbleonwhiletheystudy–thisisourroundupofthetenbesthealthyandaffordablestudysnacks:

1. ALMONDSAlmondsareasatisfyingbuthealthysnack.Ahandfulcangiveyouaquickenergyboostwhileyoustudybutsticktobuyingtheunsaltedkindandaddinganysaltyourselfathome(otherwiseyou’llbeeatingmoresaltthanishealthy).

Andifyou’renotafanofalmonds,othergoodoptionsarepeanuts,cashews,walnutsandpistachios.

2. DARK CHOCOLATEThisisasnackforallthechocoholicsoutthere.Darkchocolateisfullofantioxidantsandnaturalstimulants.Itimprovesbloodflowtoyourbrain,helpingyoufocusbetter.Anditincreasesyourbody’sproductionofmood-boostingendorphins,makingyouhappier.Justremember,thisisasnacktoeatinmoderation.

3. AIR-POPPED POPCORNPopcornisn’tjustformovietheatres!It’seasytomakepopcornyourselfonthestove-top,oryoucanuseapopcornmakerifyouhaveone.Thendrizzlealittleoliveoiloveritandsprinkleonsomesalt.Orgoforcinnamonandsugar,ifyou’recravingsomethingsweet.Makingpopcornlikethisismuchhealthierthanusingmicrowavepopcorn,andit’stastiertoo.

4. FRUIT SALADIt’stimetoraidthefruitbowl!Apples,oranges,grapes,strawberries,blueberries,kiwis,the pineapple chunks from the back of the cupboard and that slightly bruised banana youdon’tknowwhattodowith.They’llgiveyourbrainaboostofenergyandfillyourbodywithvitamins,mineralsandfibre.Plus,youcansaveyourselftimewiththissnack:makeabigbatch,andyou’llhaveenoughforbreakfastthenextmorning,too.

The 10 Best Brain Food Snacks for Studying


5. GREEK YOGURTThisisgreatifyouneedamoresubstantialandfillingsnack(hello,all-nighter).It’shigherinproteinthanregularyogurt(itcontainstwiceasmuchperserving!),whichwillhelpfillyouupandcurbyourhunger.Andit’salsofullofbone-buildingcalciumandgut-friendlyprobiotics.Tomixuptheflavour,tryaddingadrizzleofhoneyorsomeofyourleftoverfruitsalad.

6. FROZEN GRAPESThissnackneedsovernightprep,soyou’llneedtoplanahead.Buyabunchofgrapes,popthemintoaZiplocbagandputtheminthefreezer–they’llbereadyforyoutosnackonwhileyou’restudyingthenextday.

7. VEGGIES (AND HUMMUS)Youcansnackonjustrawvegetables,butthey’rebetterwithhummus.Hummusishighinprotein,calciumandbrain-boostingOmega3fattyacids,whichmakesittheperfectpartnerforvitaminandfibrefilledveggiesticks!Eatyourhummuswithcarrots,cucumber,redpepper,celery,sugarsnappeasoryourfingers.

8. HOMEMADE TRAIL MIXPumpkinseeds,cashews,sunflowerseeds,pecans,almonds,driedcranberries,raisinsor any other mix of dried fruit, nuts and seeds which takes your fancy! You can keep yourtrailmixinanairtightcontainer(likeaZiplocbagoramasonjar)foruptoamonth,somakeyourselfabigbatchtohaveonhand.

It’sbettertomakeyourowntrailmix–theshop-boughtkindisusuallyloadedwithsaltandhydrogenatedoils,plusthedriedfruitiscoatedwithaddedsugar.Andit’soverpriced,too.

9. APPLES WITH PEANUT BUTTERThisisaperfectcombinationoftwogreatsnacks:applesandpeanutbutter.Cutyourappleintoslicesandspreadalittlepeanutbutterontoeachone.Ifyou’refeelingfancy(oryouneedsomethingtoputonyourInstagram)youcancreateadorableminisandwiches.

10. CRUNCHY ROASTED CHICKPEASThisisgreatifyouneedamoresubstantialandfillingsnack(hello,all-nighter).It’shigherinproteinthanregularyogurt(itcontainstwiceasmuchperserving!),whichwillhelpfillyouupandcurbyourhunger.Andit’salsofullofbone-buildingcalciumandgut-friendlyprobiotics.Tomixuptheflavour,tryaddingadrizzleofhoneyorsomeofyourleftoverfruitsalad.


Australian Guide to Healthy Eating ByNationalHealthandMedicalResearchCouncil.AustralianGuidetoHealthyEating[Internet].CommonwealthofAustralia,Canberra,2013.Available: https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating

The 10 Best Brain Food Snacks for StudyingbyNAUCanadaOnline|Mar19,2018|StudyTips.Accessed28/05/20 https://canada.national.edu/the-10-best-brain-food-snacks-for-studying/

References

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