Nutrition
Getting to know what's in our gardens and our food!
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
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
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
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
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
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
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
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)
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
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
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
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
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
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
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
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
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
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."
Recipes -Lunch
By Kayla-Anne Lenferna De La Motte, a past student of the Sport and Recreation Degree
Recipes -Snacks
By Kayla-Anne Lenferna De La Motte, a past student of the Sport and Recreation Degree
