Image by Megan Thomas

Nutrition

Getting to know what's in our gardens and our food!

 
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Nutrition (Getting to know your food)

Your produce: Vegetables

Your garden has produced a bounty. Fresh fruits and vegetables in every imaginable colour. But what exactly are these glorious greens made up of? Continue reading to find out more about what’s in your new garden goodies.

Broccoli

Image by Bozhin Karaivanov

1 Serve = 91g (1 cup)
A single serve of broccoli has 1.6g of carbohydrates, 3.4g of protein, and 0.5g of fat.
Broccoli is a great source of vitamins A and C and minerals like sodium and potassium.

Pumpkin

Image by Kerstin Wrba

1 Serve = 130g (1 wedge)
A single serve of pumpkin has 8g of carbohydrates, 1.3g of protein, and 0.3g of fat.
Pumpkin is a great source of vitamins A, C, and B5 and minerals like sodium.

Spinach

Image by Elianna Friedman

1 Serve = 50g (1 cup chopped)
A single serve of spinach has no carbohydrates, 1.3g of protein, and 0.2g of fat.
It is a great source of vitamins A and K, and minerals like iron, sodium, magnesium, and potassium.

Sweet corn

Image by Daniel Klein

1 Serve = 150g (1 cup kernels)
A single serve of sweet corn has 19.9g of carbohydrates, 5.4g of protein, and 2.7g of fat.
It is a great source of vitamins C, B3 and folate, minerals like magnesium, phosphorus and potassium.

Beetroot

Image by Monika Grabkowska

1 Serve = 136g (1 cup)
A single serve of beets has 6.9g of carbohydrates, 1.9g of protein, and 0.1g of fat.
It is a great source of vitamins B6, C, and folate and minerals like potassium.

Courgette/zuchini

Image by Edson Rosas

1 Serve = 128g (1 cup sliced)
A single serve of courgettes has 0.8g of carbohydrates, 2.2g of protein, and 0.3g of fat.
It is a great source of vitamins C, E, and folate.

Kale

Image by Char Beck

1 Serve = 50g (1 cup chopped)
A single serve of kale has 0.3g of carbohydrates, 2.3g of protein, and 0.5g of fat.
It is a great source of vitamins A, C, and folate and minerals like calcium and potassium.

Silverbeet (Kōrare)

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1 Serve = 50g (1 cup chopped)
A single serve of silverbeet contains 0.8g carbohydrates, 1.2g protein, and 0.1g of fat. It is a great source of vitamins C, K, and folate and minerals like potassium.

 

Nutrition (Getting to know your food)

Your produce: Fruit

Strawberry

Image by Farhang Ahmed

1 Serve = 150g (1 cup)
A single serve of strawberries has 11.5g of carbohydrates, 1.3g of protein, and 0.6g of fat.
They are a great source of vitamin C and folate, and minerals like potassium.

Banana

Image by Rodrigo dos Reis

1 Serve = 111g (1 banana)
A single serve of banana has 23.1g of carbohydrates, 1.1g of protein, and 0.6g of fat.
They are a great source of vitamin B6 and C, minerals like potassium and magnesium.

Apple

Image by Marek Studzinski

1 Serve = 130g (1 apple)
A single serve of apple has 13.9g of carbohydrates, 0.3g of protein, and 0.4g of fat.
They are a great source of vitamin C.

Kiwifruit

Image by Lesly Juarez

1 Serve = 148g (1 kiwi)
A single serve of kiwifruit has 13.5g of carbohydrates, 1.7g of protein, and 1g of fat.
They are a great source of vitamin C, E, and K, and minerals like potassium.

Avocado

Image by Hitoshi Namura

1 Serve = 83.5g (1/2 avocado)
A single serve of avocado has 0.5g of carbohydrates, 1.7g of protein, and 22.2g of fat.
They are a great source of vitamin B6, C, E, and folate, and minerals like potassium.

Feijoa

Image by Elena G

1 Serve = 84g (2 fruits)
A single serve of feijoa has 6.7g of carbohydrates, 0.5g of protein, and 0.3g of fat.
They are a great source of vitamin C and potassium.

Blueberry

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1 Serve = 157g
A single serve of blueberries contains 14.6g carbohydrates, 1g protein, and 0.5g of fat. It is a great source of vitamin C, K, and minerals like manganese.

Mandarin

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1 Serve = 172g (2 fruits)
A single serve of mandarin has 16.9g of carbohydrates, 2.1g of protein, and 0.7g of fat.
They are a great source of vitamin C, folate, thiamin and minerals like potassium.

 

AUT North Campus Cafe

A student project to create nutritious, sustainable meals using our gardens produce

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As part of the Lifestyle Nutrition Paper within the AUT Sport and Recreation Degree, students were challenged to create a healthy menu to implement into the AUT North Campus Cafe. The menu was required to be healthy, sustainable and inclusive. The meals are made predominantly from whole foods that can be sourced from the community gardens across the three AUT campuses.


Surplus produce can be frozen and used later in the year in smoothies or muffins. Any food waste can be composted on campus. This should all contribute to improving the sustainability of the campuses and lowering their overall carbon footprint whilst ensuring students are provided with healthy whole food meals. Check the recipes out below and give these delicious, nutritious treats a go using produce from your own garden!

 

Recipes -Breakfast 

By Kayla-Anne Lenferna De La Motte, a past student of the Sport and Recreation Degree

"Healthy shouldn’t be boring and these meals show that you can make exciting, flavourful meals with fresh produce."

Breakfast

Cheesy omelette

Seasonal fillings including tomatoes, capsicums, spinach and chives with a generous sprinkle of mild cheddar cheese and chunks of crispy bacon. Click here to download the full recipe.

Image by Eaters Collective
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Breakfast

Breakfast bowl

Seasonal fruits including feijoa, grapes, and strawberries with a dollop of full fat Greek yoghurt and topped with roasted nuts and a drizzle of honey. Click here for the full recipe.

Breakfast 

Power smoothie

Strawberries, kale, feijoas, mint, coconut cream and ice blended to create the taste of summer. Click here for the full recipe.

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Recipes -Lunch

By Kayla-Anne Lenferna De La Motte, a past student of the Sport and Recreation Degree

 

Lunch

Chicken Salad

Seasonal greens including kale, spinach, and lettuce topped with crispy capsicums, juicy tomatoes, roasted courgette, feta cheese and chicken with a coriander and lime olive oil dressing. Click here for the full recipe.

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Lunch

Wholesome Vegetarian Burritos

A wholemeal toasted burrito filled with lightly sautéed spinach, kale, capsicum, and tomatoes in olive oil and basil and a sprinkle of mild cheddar cheese. Click here for the full recipe.

Lunch

Roasted Beet Salad

Beets and courgette tossed in olive oil and roasted with oregano and basil on a bed of spinach and topped with capsicum, tomatoes, and chickpeas. Click here for the full recipe.

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Recipes -Snacks

By Kayla-Anne Lenferna De La Motte, a past student of the Sport and Recreation Degree

 

Snack

Salmon fish cake

A crispy salmon fish cake with coriander and topped with guacamole. Served with a side salad of lettuce, raw grated beets, tomato and capsicum. Click here for the full recipe.

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Snack

Cheesy vegetable muffins

A low-carb cheesy muffin filled with spinach, capsicum, sundried tomatoes, and feta cheese. Click here for the full recipe.

Snack

Vegetables and beet hummus

Creamy beet, mint and lemon hummus and crispy capsicum sticks.
Click here for the full recipe.

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