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Category: interesting food

Realfoods new bento boxes and the cooking class

The RUSU Realfoods café’s ‘Real Soul Food’ cooking class was held on the evening of August 14 in the RMIT City Campus Foodcourt. It was very stormy weather outside so the ‘winter warmers’ recipe theme was even more appropriate. We started off with a few housekeeping things and samples from a sponsor of the event: E3 Live (which is a nutrition supplement product based on blue-green). The café co-ordinator Lucy then thanked the Realfoods volunteers who came to help out on the night and Aditi (the RUSU Environment Officer) and the special guest chef presenter Julie Mitsios was introduced.

Photo by Anthony Branson- realfoods volunteer

Chef Julie spoke about her carerer and love of food, and introduced all the recipes she was going to make. These were simple ones where there is not a lot of cooking but mostly blending and chopping. Julie used to be a pastry chef. After a while she decided that she didn’t like using animal products so she started investigating healthy eating options. Her sister also has type 1 diabetes and that’s what got her started on being vegan chef.

Prizes were drawn throughout the night and people won great items such as a mini veggie garden, a dvd and a book. We also got a goodie bag, full of stuff like fair-trade tea and the RMIT Catalyst magazine.

In the intermission, there was dinner, drinks and desserts for sale. I had a bento box ($10) and brown rice sushi ($3.30 a piece). I loved both of them. The bento was really good and filling and the two flavours of sushis were both nice. I liked the apricot one the most as it was fruity and I love fruity stuff.

Many thanks to Lucy and her volunteers for putting this on and for what a success it has been. I look forward to coming to more of these events soon and I hope all of you can come to the next one as well.


John West tuna and beans

Its huge for what I paid for which is $3.35. It’s got lots of tuna and beans and corn in it. It doesn’t have a lot of water and juices in it.

It’s really meaty.

There’s not much chilli flavour to this

Rating: 3/5

Seakist tuna kit= fat and waste of money

I bought this at Coles supermarket for a hefty price of $3. This is not gluten free and it has 14.8 grams of fat which is a lot considering that it is tuna.  There wasn’t a lot of tuna (38%) in this; more mayonaise than tuna.

The crackers are your average Jazz crackers and there were five of them.

My advice: Don’t buy it unless you want to be ripped off.

Different types of fruit and vegetables here

There are a few different types of fruit and vegetables here in Australia. Most of them you can in the supermarkets, where as others you may need to go to a specialist shop or market.
In season during the summer are:
1) Watermelon- you can buy it in halves or a whole one. They are usually $1-$4 per kg.
2) Cherries- they are about $8-$9 per box from the market. But you can also buy them for $4-$6 per kg.
3) Blueberries- they are sold in punnets for around $3-$5. When they are ripe they are sweet.

A salad of pineapple, blueberries and strawberries
A summer fruit salad with granny smith apples, strawberries, apricots and green grapes

4) Strawberries- they are sold in punnets for around $1.50-$3.
5) Grapes- there are green, red globe and the normal red grapes. They are sold for around $3-$5 per kg.
6) Lettuces- there are a few varieties; cos, leaves, rocket, romaine, iceberg and salvanova. You can buy them in packets. The packets costs around $3-$7 per packet depending on which you buy. Or you can also buy them in kgs or bunches from the market.

sushi burger with mixed lettuce and spanish onion

7) Cucumbers- there are dykes (really small cucumbers), lebanese cucumbers (also small) and continental (normal) cucumbers. You can put them in salads and sandwiches
8) Tomatoes- there are truss (the big fancy tomatoes which are around $6-$8 per kg), green tomatoes, normal red tomatoes and roma tomatoes.
9) Kumatoes- they’re purple in colour and are sweet
10) Cherry tomatoes- they’re little and have lots of flavour. You can buy them in a punnet from the local supermarket/market for $1.50-$2.50

Cherry tomatoes

11) Celery-you can buy them in bunches for around $1-$3 from your local supermarket or market
12) Snow peas
13) Alfalfa and Snow pea shoots. These are bought in punnets from as little as $1.50 per punnet.
14) Pineapple- they have a spiky skin on the outside, but inside it is yellow and sweet. There is a pineapple plantation which tourists can visit in Queensland
15) Paw paw- it has a sweet, but sourish taste and tastes a bit like durian
16) Corn- you can eat them on a cob or with salads and stir fries
17) Passion fruits- they are tangy and sweet and can be used in a lot of desserts and smoothies

In season in Autumn are

A basket full of Australian produce

1) Kiwi fruits- there are green and gold ones. The green ones are sweeter. You can buy 5 for $2 at the local supermarkets and markets.
2) Spanish onions- They are hot and spicy and goes really well with Spanish dishes. You can buy them in bags from your local market and supermarket and they last a while.
3) Potatoes- there are sweet and original potatoes and they come in bags of 1-5kgs.
4) Green beans- these cost around $2-$4 a kg and are readily available in supermarkets.

Green beans, celery, tomatoes, cucumber, alfalfa, cheese and beef salad.

5) Apples- there are the granny smiths (green with a sourish taste), red delicious (red with a really sweet taste), fuji, pink lady and gala apples. In the supermarkets and markets they cost around $2.50-$5 per kg depending on which type you buy.

6) Pears- there are the ya, nashi, corella (small pears) and normal william barlett pears. These cost you around $1.50-$5 per kg, depending on which type you buy. They are readily available at the supermarkets and markets.

In season in winter are
1) Mandarins
2) Oranges
3) Grapefruit
4) Carrots
5) Onions
6) Cabbage
7) Turnips
8) Raddish (or the asians call it Daikon)
9) Potatoes
10) Pumpkin

Pumpkin and carrot salad

11) Broccoli
12) Garlic
13) Ginger
14) Lemons
15) Lime
16) Eggplants- these are soft in texture

In season in spring are
1) Asparagus- they are funny little stalks that can be bought in bunches.
2) Green beans
3) Brussel sprouts- they’re tiny little balls and tastes a little bit like cabbage.
4) Broccoli
5) Capsicum- you can eat them in salads, salsas, stri fries, pasta etc. They come in green, yellow or red. The red one is sweeter and tastier.

Some of these ones such as chinese celery and bok choy are available at the supermarket as well as the asian shops. The Victoria market and asian shops may also have dragon fruit, coconuts, Longans and durians.
But why not grow your own fruit and vegetables if you have your a garden? You would need to ask permission from your landlord. It only just costs less than $100, some time to set it up and maintain it and a car trip to your local nursery to set it up and you can enjoy having free produce in no time. You can ask for advice from your local nursery as to what you need to set up your little patch. The plants keep for years and years.

Superfoods for everyone
This is a list of superfoods we have here in Melbourne. Most of them you can find in RUSU Realfoods. These foods help keep you healthy and are inexpensive to buy

great site on superfoods
This is a great site for all to read. It lists all the superfoods and defines them. Some of the foods such as kale, raw cacao and goji berries can be found at RUSU realfoods in the city campus.
Most of the superfoods can be organic.


Gelati is an Italian type of ice cream which is low in fat and does not have as much cream as the normal ice cream. You can find many gelati shops in Melbourne.
Gelati comes in many flavours from Chocolate to lemonade and lime. You can eat it in a cone or a cup. 1 scoop of gelati costs around $3-$4.


A pretzel is a German bread made out of dough and it has two big holes in it. People eat them for breakfast or snacks. It can be salty or sweet. It can also have filling in it. They can also be a snack food such as pretzel chips that can be served at parties.

different types of herbs you can find here

There are all sorts of herbs you can find here. These are easy to plant and costs around $2-$6 to plant. They don’t need a lot of room to grow.
Or you can buy them at the market from $1 a bunch to about $5 per packet. There is not much fresh herbs available at the supermarket. They come as either dried or in a “Gourmet Garden” tube which I think tastes artificial.
1) Parsley- It is used a lot in risotto dishes
2) Spearmint- tastes very minty
3) Vietnamese mint
4) Kaffir leaves- it is used for thai curries
5) Lemongrass
6) Basil- it is very strong and minty and it goes well with Italian pizza and pasta.

A basil plant

7) Coriander- it goes well with asian dishes such as snapper.
8) Chives- tastes like spring onion, except it has a little bit more flavor.

A picture of chives, silverbeet, basil and coriander

9) Chili- you can have green, jalepenos, mild and very hot chili. It can be used in sauces or chopped up and added to dishes
10) Rosemary and thyme- these can be used in baking dishes such as roasts or baked potatoes to add a bit more spice

Rosemary and thyme

11) Garlic- this can be added to garlic bread to give it a garlicky touch.

different sorts of fish sold here

Fish can come as cans ($1-$3 each at the supermarkets)

as well as packaged ($5-$10 per pack). Or they can be fresh pieces

There are a few different types of fish sold here. You can usually find them at your local seafood shop or at the supermarket. The prices can vary due to the market and they range from $20-$50 per kg.
1) Rockling
2) Perch
3) Murray cod
4) Tuna
5) Whiting- you can fry these and eat them as snacks
6) Salmon
7) Barramundi
8) Swordfish.
And other sorts of fish. It’s best to ask your local seafood/fishmonger as to how to cook them, as some of them can be cooked in the Japanese/Chinese style and others not. Some of them you can grill/bbq them

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