BITCH

PEAS
STUDENT NUTRITIONAL

&
LIFESTYLE GUIDE
For Thoughtful Foods

Bitch Peas
a Student Nutritional Guide

Contents
Thoughtful Foods
Five Nutrient Packed Budget Friendly Foods
Student Lifestyle Exercise and Eating
Healthy Eating Checklist
Breakfasts

4
5
6

How To Be An Eggspert
Smooth Operator
Wholewheat Blueberry Pancakes
Cinnamon Porridge with Strawberries and Honey
Egg White Omelette with Garlic Mushrooms
Healthy Hangover Breakfast

8
10
11
12
13
14
15

Quick Lunches

17

Roasted Pumpkin, Feta, Beetroot and Pesto Wrap

Pita Pockets Pizza
Easy Vegetable Slice
Wellbeing Power Salad

Dinners

18
21
22
23

Stir-Fried Ginger Beef with Broccolini and Cashews

Braised Chicken Balls with Lentils and Spinach
Rainbow Rice Paper Rolls
Salmon Nicoise Salad
Spinach and Feta Pie
Steak with Lemon Rocket Salad and Parsnip Fries

25
26
28
30
32
34
36

Snacks

38

ACKNOWLEDGMENTS 39

Thoughtful Foods

Thoughtful Foods is a volunteer run, notfor-profit food cooperative which is owned,

managed and run according to the wishes of
its members. Their aim is to provide cheap,
minimally packaged and ethically produced
wholefoods and household products to UNSW
students, staff and the local community. Most
of their products are unpackaged and bought
in bulk. The student just simply brings along
their own containers and they can scoop or
pour out exactly the amount they want. Neither
the student nor the environment pays for
unnecessary packaging. Thoughtful Foods tries
to supply ethically, socially and environmentally
sound products. Unlike supermarkets, they have
a concern for who produces the goods, under
what conditions and by what methods.

FIVE nutrient packed

Budget friendly foods
Broccoli is usually referred to as the boring vegetable! Broccoli contains
high amounts of potassium. Potassium helps to maintain a healthy nervous
system and promotes muscle growth. Broccoli also contains calcium and
vitamin K which are important for healthy bones.

Greek Yoghurt contains probiotics. Probiotics improve your digestive

health and keep your tummy healthy! Make sure the Greek yoghurt you
choose has live and active cultures on the label. Try adding honey or
berries for a healthy dessert/snack alternative.

Spinach is a very versatile vegetable that can be eaten raw or

cooked. You can add spinach into most meals or into smoothies.
Just one cup has nearly 20% of your recommended daily fibre
requirement. Fibre helps digestion, maintain low blood sugar and
curbs over eating by keeping you fuller for longer.

Berries besides being absolutely delicious, are an amazing source

of antioxidants. Antioxidants are what help our body to protect

and repair our cells, from damage made by radicals. Our bodies
are exposed to free radicals naturally through our metabolism.

Almonds when they are natural and unsalted are a tasty and
nutritious snack or garnish. They are among the healthiest of
tree nuts. Almonds contain healthy fats and protein which
makes them a natural energy booster! Give them a little
roast in the oven for a warm, sweeter tasting snack.

Student Lifestyle

Exercise

e Eating

The secret to fat loss for good isnt exercise, but

constant movement through the day, in other words,
joining the gym of life! Moving your body increases your
life expectancy and is one of the most powerful appetite
suppressant and anti-depressants. You dont have to be
an elite athlete, just find the right fit for you, which is any
exercise you enjoy.
Mix up your training regime with a combination of cardio
and strength training. This will help you burn calories and
strengthen your heart and lungs, whilst resistance training
will help sculpt muscles and speed up the metabolism.
At UNSW there are so many sport teams you can
join. The UNSW Gym has a wide variety of
exercise classes and
qualified professionals
who are there to
give you advice and
guidance for starting
a healthy lifestyle and
future for you.

Healthy
Eating Checklist

More energy
Improved mood
More active brain power
Discover exciting ways to nourish
Glowing skin
Feel vibrant and alive
Create healthy habits that stick!

75

Breakfasts
Youve heard it time and time again breakfast is the most
important meal of the day. So its absolutely imperative to
kick-start your metabolism with a healthy breakfast to give
your body the energy it needs for the rest of the day. Aside
from giving us energy breakfast foods are a great source of
nutrients, including calcium, iron, vitamin B, fibre and protein.
They say your morning meal sets the standard of your food
choices for the day and you cant go wrong with any of the
recipes following. They are absolutely d-lish and cater to
everyone, whether youre a granola, eggs or pancake sorta
person. With our list of recipes youll have no excuses not to
make good choices. So dont be a skipper, make a healthy
breakfast a non negotiable part of your day.

How to be an Eggspert
How to poach an egg like a pro
Step 1
Fill a small saucepan halfway with
water and bring it to boil.
Once boiling turn the heat
down to a low simmer. Add
a pinch of salt (this will bin
the proteins of the egg together).
Step 2
Add 2 tablespoons of vinegar. You
can use white or apple cider vinegar.
Step 3
With a spoon stir the water in a
clockwise motion until there is a
slight whirlpool in the saucepan.
While in motion crack your fresh egg
into the middle of the whirlpool. The
motion of the water will turn your
egg into a perfect circle.
Step 4
Cook egg for the desired time 11/2
minutes for runny yolk, 2 minutes
runny yolk, cooked egg white, 3
minutes hard poached,
Step 5
Use strainer or slotted spoon or
similar utensil to remove your egg.

How to master the art

of boiling an egg
Step 1
Place your desired number of eggs
in a saucepan and cover with cold
water. Add a pinch of sea salt to the
boiling water then bring to the boil.
Step 2
Boil eggs for desired time - 2 minutes
runny yolk with slightly runny egg
white, 4 minutes runny yolk, cooked
egg white, 6 minutes softly cooked
yolk, 10 minutes completely hardcooked yolk.
Step 3
Drain the saucepan and fill with cold
water to stop the cooking process.
Step 4
Let the eggs cool, remove shell and
serve.
10

Smooth Operator

How to: Add all ingredients to a blender and blend

until smooth. Top it up with a sprinkle of your
favourite super foods and enjoy!

Blurred Limes
1 frozen banana (200g)
1-2 cups milk of your choice
2-3 pieces of pineapple
Juice of one lime
1
/4 avocado
2 cups spinach
Handful of mint leaves
1 teaspoon honey
1 cup of ice
Top it up: bee pollen, hemp seeds,
shredded coconut (optional)
Prep time: 5 minutes Serves 2
74g protein, 20.7g fat, 2.5g saturated fat,
23.5g carbohydrate, 70g fibre

Berrilicious
1 frozen banana (200g)
1-2 cups milk of your choice
1 cup blueberries
1 scoop (30g) natural protein powder
1
/2 tablespoon chia seeds
1 teaspoon cinnamon
1 teaspoon coconut oil
1 cup of ice
Top it up: coconut flakes, cocoa granola, pepitas (optional)
Prep time: 5 minutes Serves 2
10.5g protein, 9.0g fat, 5.4g, Saturated fat, 44.6g Carbohydrates, 5.0g fibre.

11

Wholewheat Blueberry Pancakes

200g [11/3 cups] wholewheat flour
11/2 teaspoons baking powder
Pinch of salt
1 egg
500ml [2 cups] buttermilk
Extra-virgin olive oil for cooking
150g fresh blueberries

3. Sprinkle 3 to 4 blueberries over

the pancake and cook until bubbles
start to form. Turn the pancake over
and cook until golden brown, for
approximately 2 minutes. Remove
from the pan and cover with foil to
keep warm.

Makes 16

4, Return the pan to heat and repeat

with the remaining batter.

1. Combine the flour, baking powder

and salt in a bowl. In a separate
bowl, mix the egg and buttermilk.
Pour egg mixture into the flour and
stir until smooth.

5, To serve, stack pancakes on a

plate, top with extra blueberries and
drizzle with honey.

2. Heat half a teaspoon of oil in

a heavy-based frying pan over a
medium-high heat. Add a large
spoonful (around 2 tablespoons)
of the batter and swirl and coat
the base of the pan, or
approximately 8cm in diameter.

12

Cinnamon porridge

t Strawberries j honey
50g [1/2 cup] rolled oats
125 ml [1/2 cup] water
125 ml [1/2 cup] skim milk
1
/2 teaspoon ground cinnamon
100g fresh strawberries chopped into quarters
Honey to serve
Serves 1
1. Combine oats, water, milk and cinnamon in a heavy-based saucepan.
Bring to boil, then reduce heat. Simmer, stirring occasionally, until porridge
thickens and oats are cooked through, approximately 5-6 minutes.
2. Spoon porridge into bowls, scatter strawberries and
drizzle with honey over the top. Serve with extra milk if desired.
Note: This dish can be served with any kind of season fruits you desire.

13

Egg-White
Omelette

Garlic mushrooms
Olive oil spray
125g mixed fresh mushrooms
1 garlic clove
1 tablespoon freshly chopped parsley
1
/2 shallot finely chopped
5 egg whites
Freshly ground black pepper
One slice of multi-grain bread
Serves 1
1. Lightly spray a frying pan with oil and heat on medium to high. Cook the
mushrooms for 6 minutes, stirring until browned. Stir in the garlic, parsley and
shallot. Cook for a further 30 seconds until fragrant. Remove from heat.
2. Whisk the egg whites in a bowl until combined. Stir through the mushroom
mixture and season to taste with pepper.
3. Toast the bread. Meanwhile, lightly spray a medium nonstick frying pan
with olive oil and heat on medium-high. Pour in half of the egg-white
mixture and cook for 1-2 minutes until just set.
Fold over and slide onto a warm plate.
Serve the omelette with the toast.
14

Healthy Hangover Breakfast

Olive oil spray
5 asparagus stalks
75g cherry tomatoes
1
/4 avocado (skin and pit taken away)
2 eggs
2 slices of multi- grain sourdough
Freshly cracked pepper
Optional 2 rashes of rindless bacon
Serves 1
1. Lightly spray a fry-pan with olive oil and heat on medium-high. Grill the
asparagus for 4 minutes. Add tomatoes and cook for another 4 minutes until
the asparagus and tomatoes are lightly charred.
2. Meanwhile, place eggs in pot of boiling water and boil for desired amount
of time. (See page 10 for cooking instructions).
3. Toast the bread and top with the two eggs.
Season with pepper. Serve with the grilled
tomatoes, asparagus and the avocado.

15

Quick Lunches
Everybody loves lunch, but how often do we actually take the
time to stop, remove ourselves from our work, sit down and
really enjoy it? As modern men and women, we understand
that life is busier than a blender at breakfast time and we
realise that taking an hour out for lunch is a luxury for most
of us. So weve put real thought into creating some seriously
lip-smacking lunch options that we promise will add a bit of
much needed sparkle to liven up even the most mundane
midday routines. These recipes will make sure you can see
just how amazing the second half of your day can become
when you reward your body for a productive morning and
prepare it for the rest of your day. We focus on health, speed
and recipes that can be made in advance for you to pack and
take for the day, for those uni days from 9am to 6pm.

17

Roasted Pumpkin, Feta, Beetroot

j Pesto Wrap

100g pumpkin, peeled and finely sliced

1
/2 tablespoon extra-virgin olive oil
Freshly cracked pepper
1 beetroot, peeled and grated
1 tablespoon lemon juice
1
/2 tablespoon flat-leaf parsley
1 wholemeal mountain bread wrap
2 tablespoons of feta
50g baby spinach
1 tablespoon toasted pine nuts
1 tablespoon pesto
1. Preheat oven to 180 degrees celsius. Place pumpkin slices in a single layer
on a lined baking tray. Drizzle with the oil and season. Roast in the preheated
oven for 10-15 minutes, until golden brown and cooked through.
Set aside to cool.
2. Mix the beetroot with the lemon juice and parsley. Season with pepper.
3. To assemble, lay bread out flat and smear with a tablespoon of feta down
the middle of each. Cover the bottom three-quarters of the bread with a
single layer of pumpkin slices and spread the beetroot mix over pumpkin. Top
with spinach leaves, scattered pine nuts and small dollops of pesto. Roll from
the filled edge up towards the empty quarter of the bread, taking care to tuck
the ingredients in as you go. Cut each wrap in half and serve.

18

Pita pockets Pizza

1 wholemeal pita bread pocket
2 teaspoons extra-virgin olive oil
1 small red onion chopped
Juice of 1 orange
1
/2 teaspoon orange zest
1
/2 cup chopped red capsicum
100g pumpkin, peeled and diced
1 tablespoon low-sodium pizza sauce
1
/4 cup crumbled reduced-fat feta
2 tablespoons sliced ripe olives (optional)
Serves 2 (double for extra lunch left overs)
1. Preheat the oven to 180 degrees celsius. Place the diced pumpkin on a
tray, drizzle with olive oil and place in oven for 15 minutes or until brown and
cooked through.
2. In a large nonstick skillet over medium heat, warm the oil. Add the onion,
and cook, stirring often, for about 8 minutes, or until tender. Add the orange
zest and juice, season to taste.
3. Spread the pitas with the caramelised onion and then the cooked pumpkin.
Sprinkle evenly with the capsicum, feta and olives (if using).
4. Bake for about 8 minutes, or until the cheese has warmed and is lightly
browned.

21

Easy vegetable slice

4 eggs, separated
1
/2 cup self-raising flour
1 cup carrot, grated
1 cup zucchini, grated
3
/4 cup pumpkin, grated
1
/2 cup shallots, chopped
1
/2 cup semi-sun dried tomatoes, chopped
60g reduced-fat tasty cheese, grated
60g feta crumbled
Serves 4
1. Preheat oven to 180 degrees celsius. Whisk the egg whites to soft
peaks. Sift the flour into a bowl and gently fold in the egg whites.
2. Fold in the vegetables and egg yolks. Season with pepper to taste. Pour
the mixture into a greased and lined 1.5L dish and top with the cheeses.
3. Bake for 40 minutes or until cooked through.

Note: This is perfect for lunch through the week and it can be eaten hot or cold.

Wellbeing Power Salad

1 cup broccoli florets
10 green beans
1 avocado diced
1 cup baby spinach
1
/4 cup mung bean sprouts
1
/4 cup snow peas, finely sliced
1 cup mixed fresh herbs [mint, parsley,
chives and coriander]
1 orange, cut into segments
2 tablespoons pepitas
2 tablespoons sunflower seeds
Dressing
1 teaspoon seeded mustard
Juice of half an orange
1 tablespoon extra-virgin olive oil
Serves 2 (double for extra lunch left overs)
1. Blanch the broccoli and beans in
boiling water for 2 minutes, then drain
and refresh in ice-cold water.
2. Arrange the salad ingredients on a
serving platter.
3. Combine the dressing
ingredients in a screw
top jar and shake well.
Pour over the salad
and garnish with
pepitas and
sunflower seeds.

23

dinner photo

Dinners
Whats for dinner? We can all benefit from something
nutritious and delicious to sit down to at the end of the
day. And thats where we come in! We know by this time
youre probably pretty tired from your active day, so the best
part of our recipes is that theyre no more time consuming
or complicated than those not so healthy options that
weve been guilty of opting for at some stage or another
out of convenience. We can totally vouch for the recipes
deliciousness. We know youre going to absolutely love them
and will want to share them with family and friends.
The recipes can all be doubled and prepared for
lunches or pre-made dinners.
So whos ready for dinner?

25

Stir-Fried Ginger Beef

t Broccolini h Cashews
2 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon grated ginger
250g beef fillet cut into strips
180g soba noodles
1
/2 tablespoon extra virgin olive oil
2 spring onions, finely sliced
1 bunch broccolini cut into 2cm chunks
75g cashew nuts, toasted
1
/4 cup coriander leaves
1 teaspoon sesame seeds toasted
Serves 2 (double for extra lunch left overs)
1. Whisk together soy sauce, sesame oil and ginger. Pour half over the beef
strips and leave to marinate for up to 20 minutes. Keep the remaining half
aside.
2. Bring a pot of water to the boil and pour over the noodles in a heat proof
bowl. Leave for 3-4 minutes until al dente. Drain and mix with the reserved
marinade.
3. While the noodles are cooking, heat the olive oil in a wok over a high
heat and saute the spring onions briefly. Add the beef strips and stir-fry until
browned all over, for 3-4 minutes. Add the broccolini and cashew nuts, cover
with a lid and cook for a further 2 minutes. Add the cooked noodles, coriander
leaves and sesame seeds, and toss to combined.

26

Braised Chicken Balls

j Spinach

r Lentils

500g chicken mince

100g [1/2 cup] ricotta
1
/2 teaspoon ground nutmeg
1 egg, lightly beaten
50g [1/2 cup] bread crumbs
Freshly cracked pepper
1 tablespoon extra-virgin olive oil
1 onion diced
1 garlic clove
250ml [1 cup] chicken stock
250ml [1 cup] tin diced tomato
400g tin lentils, drained and rinsed
100g baby spinach
2 tablespoons flat-leaf parsley, chopped
Brown rice to serve
Serves 4 (make a large pot for left overs)
1. Preheat oven to 180 degree celsius. Cook brown rice according to packet.
2. Mix chicken mince, ricotta, nutmeg, egg and bread crumbs in a bowl.
Season with pepper. Combine well and roll into small balls, approximately
1 tablespoon.
3. Heat half a tablespoon of the oil in a heavy-based fry pan over mediumhigh heat and saute chicken balls, turning often, until golden brown, for about
5-6 minutes. Transfer chicken balls to a deep baking dish.
4. Return the pan to the heat (no need to clean), add the remaining oil and
diced onion, cook until soft. Add the garlic, stock and tomato, bring to the
boil. Stir in the lentils and pour mixture over the chicken balls. Cover with foil
and bake in the preheated oven for 30 minutes.
5. To serve, stir through the spinach and parsley, check the seasoning. Serve
with the brown rice.
28

Rainbow Rice Paper Rolls

1 packet of rice paper wrappers (either 16cm or 22cm)
2 chicken breasts
2 garlic cloves, minced
2 tablespoons olive oil
Dipping Sauce:
1 tablespoon sesame oil
1
2 tablespoons low salt soy sauce
/2 cup water (125ml)
1 carrot, cut into tiny strips
1 tablespoon honey
1 cucumber, cut into tiny strips
3-4 tablespoons lime juice
Iceberg lettuce
2 tablespoons fish sauce
1
/2 capsicum, chopped
1 chilli, sliced
1
/2 red onion, chopped
1 garlic clove, minced
2 tablespoons mint leaves, finely chopped
Handful of chopped walnuts
1. In a bowl combine the chicken breasts, garlic cloves, oils and soy sauce.
Marinate in fridge for 20 minutes. Cook chicken in a frying pan until tender
and cooked through. Let cool and slice into pieces.
2. Place all your vegetables, herbs and nuts in one spot, ready to roll. Prepare
a bowl of hot water to soak the wrappers.
3. Make dipping sauce by mixing honey, water and lime juice. Taste and add
more or less lime juice/honey as needed. Add the rest of the ingredients and
mix well.
4. Soak one rice wrapper at a time in the warm water until damp and
flexible. Place it onto your working surface. Fill 1/2 of the wrapper with your
vegetables, mint, walnuts and chicken. Start rolling away from you, tucking in
the sides as you go. Your rolls will be thicker if you add in more filling. Serve
with the dipping sauce! The rolls are best eaten fresh.

30

Salmon nicoise salad

2 eggs
150g green beans, trimmed
120g salmon fillet
2 tablespoons extra virgin olive oil
Freshly cracked pepper
100g baby spinach
150g cherry tomatoes, chopped in half
2 tablespoons pitted Kalamata olives
1 tablespoon lemon juice
1
/4 teaspoon seeded mustard
Serves 1
1. Bring to boil a medium sized saucepan of water to boil. Add the egg and
cook for 7 minutes exactly. Drain and cool the egg under cold running water
to stop the cooking process. When cooled, peel and chop each egg in half.
2. Blanch the beans in boiling water for 2 minutes and refresh in a bowl of
ice-cold water. Drain and set aside.
3. Brush both sides of the salmon fillet with a tablespoon of the oil, and
season. Fry over a high heat for 3 minutes each side. The salmon should still
be pink in the middle. Set aside to cool before flaking into chunks.
4. In a large serving bowl, combine the beans, spinach, tomatoes and olives,
and top with the eggs and salmon. Whisk together the lemon juice, mustard
and remaining oil. Pour over the salad and toss gently to dress. Season to taste.

32

Spinach

j Feta Pie

250g frozen spinach, thawed and well drained

1 teaspoon olive oil
2 spring onions, finely chopped
150g low-fat feta cheese, crumbled
1 tablespoon natural yoghurt
1
/4 cup pine nuts
1 tablespoon lemon juice
3 eggs lightly beaten
Olive oil spray
Pepper to taste
4 sheets filo pastry
2 tablespoons grated Parmesan cheese
1. Preheat oven to 180 degrees celsius. Place spinach in a colander and
squeeze out as much liquid as you can.
2. Combine all the ingredients except the filo pastry, Parmesan and olive oil
spray. Stir well and spoon into greased 21 x 16cm ovenproof dish or similar.
Scrunch up the filo pastry and lay it on top of the spinach. Spray lightly with
olive oil.
3. Sprinkle with the Parmesan and bake for 40-50 minutes, until golden and
crunchy on top and set in the middle.

34

Steak r Lemon, Rocket Salad

& Parsnip FRIES
1 teaspoon extra-virgin olive oil
1 parsnip chopped into fries
Freshly cracked pepper
130g scotch fillet steak
1 cup rocket
1
/2 tomato, diced
1 tablespoon pine nuts, toasted
Dressing

1 tablespoon lemon juice

1
/2 tablespoon extra-virgin olive oil
1. Preheat oven to 200 degrees celsius. Rub the oil onto the parsnip and place
on a baking tray lined with baking paper. Bake for about 30 minutes, until
tender and crispy.
2. Put the rocket, tomato and pine nuts into a bowl, and toss through the
lemon juice and oil.
3. The meat should be about 1.5cm thick. Heat a fry pan over high heat until
very hot. Season the steak with pepper, and rub a drop of olive oil onto it. Do
not add oil to the pan. Place the steak in the pan, seasoned side down. Cook
for 2 minutes, turn then cook for a further 2 minutes, Remove from pan and
let rest for 6 minutes [For well done cook for a further 4 minutes on each
side].
4. To serve place the steak on a plate, top with the salad and serve the
parsnip fries on the side.
36

Snacks

Snacks are handy when you know you won't be eating lunch
or dinner until late, or when you have a big test coming up for
a bit of energy. The whole idea of a snack is convenience. It
should be quick, easy, healthy and never more than 100-150
calories. Some snacks are easy like an apple [75 calories] or
banana [80 calories]. Its all about being organised so that you
have a snack with you and arent tempted to grab something
salty, sugary and over packaged.
Yoghurt - Numerous studies have also found a link between

eating dairy and weight loss. Greek yogurt stands out, among other
things, for containing double the amount of protein compared with
traditional yogurt. Since protein takes the body longer to digest, it
can help make you feel and stay full for longer. This is especially
important to help curb your appetite between regular meals when
trying to lose weight. And when you do get hungry, it is a healthy
way to help minimize those extra cravings.

Mixed nuts - Packed full of protein, fibre and essential fats,

nuts are one of the best health and weight loss buys for on-the-go
eating. A golf ball-sized portion (about 30g) of unsalted nuts makes
a vitality-boosting snack and, unlike most other options, contributes
a mix of valuable vitamins and minerals.

Acknowledgements
Design, styling, cooking and illustrations by Anna Sneddon
Styling assistant and propping by Sally Sneddon
Photography by Howard Archbold/Winepix
First published by Anna Elizabeth 2015
Referencing
Recipes by Hall, T. (2012), Tiffanys Lighten Up Cookbook, published by Hardie Grant Books
Five Nutrient Packed Budget Friendly Foods, Itsines, K. (2015)
http://www.kaylaitsines.com.au/blog/2014/5/8/my-top-5-super-foods
This is a student work and has not been made as a commercial publication.
With Special thanks
to Sally & Howard

Hey you, yes you!

Have you ever found yourself counting
calories or restricting certain food
groups? Well its time to ditch the
detrimental diet mentality and embrace
a balanced diet.
Born out of desire to supply healthy and
environmentally conscious food products
Thoughtful Foods works alongside Bitch
Peas to create a lifestyle change. Chock
full of nourishing recipes, know-hows
and tips and tricks, this book is all about
balance, so youll never feel hungry or
deprived again.