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THE OXFORD STUDENT’SGREEN PLATEGREEN PLATEEUNICE . FLORENCE . LAUREN . OLIVER
Welcome to the Oxford Student’s GreenPlate, a cookbook designed to empowerstudents to make sustainable choicesabout the food they eat.Many people can be daunted by the hugescale of the climate problem and feelthat they can’t make a difference, butthis collection of recipes and tips forenvironmentally friendly eating is hereto provide small changes that anyone canmake.Inside you’ll find suggested dishes foreach meal of the day alongside our toptips for an eco-friendly kitchen andsustainable habits.
Pumpkin seeds arehigh in iron and redpepper is very hgih invitamin C which helpsabsorption of theiron. Perfect for ameat free meal!BrunchInstructionsRecipe fromPhilip WilliamsIngredientsHeat a frying pan on a medium heat (no oil) and sprinkleenough pumpkin seeds into it to cover the surface of thetoast as densely as you want. Lightly roast them for acouple of minutes and lower the heat as they start to brown.While the pumpkin seeds are roasting, toast your bread andthen cut a red pepper lengthways into small slices,removing the pith and seeds.When the toast is done, butter it, then spread with hummus.Now the trick is to get the order right – sprinkle the roastedpumpkin seeds onto the hummus before laying the pepperslices over the top, as densely as you like. In the otherorder the seeds are likely to fall off. A good way to addmore flavour is to sprinkle on some Worcester sauce orbalsamic vinegar before you lay on the pepper slices oreven add horseradish sauce or Tabasco for a spicy kick.If pumpkin seeds float your boat, it is easier and moreeconomical to roast larger quantities of them, in an oven ifpossible. Add salt or your spice preference before roasting.Bread Pumpkin SeedsHalf a red pepperHummus
Serves 4Cook time 30 minDairy-free, VeganVEGGIES DON’T HAVE TO BETASTELESSGet creative with spices, saucesand cooking styles! Experimentwith different combinations ofsauces and introduce texturewith toppings like roastedseaweed and sesame seeds! Siracha Tofu & BroccoliSiracha Tofu & BroccoliEdamame Rice BowlEdamame Rice BowlRecipe details
1 tsp sesame seeds5 tsp light soy sauce1 small garlic clove, crushed1 tbsp sesame oil1 broccoli150g ready-cooked edamame beans (soyabeans)300g short or long-grain rice225g smoked firm tofu (we used The Tofoo Co.)2 tbsp cornflour1 tbsp vegetable oil3 tbsp sriracha sauce1 tsp agave syrup (or runny honey, if you don’tneed it to be vegan)Toast sesame seeds for a minute, tip into a bowl andmix in 2 tsp soy sauce, garlic and sesame oilFinely chop broccoli and add to bowl along withedamame beansCook rice according to pack instructionsCut tofu into 3cm cubes, coat in 2 tsp soy sauce, tossthrough cornflourFry tofu in a frying pan on medium-high heat untilcrisp on all sidesStir together sriracha, remaining 1 tsp soy sauce andagave or honey. Tip mixture into pan and cook tofufor another 2 minutesServe tofu with rice and shredded broccoli salad IngredientsInstructionsSiracha Tofu & BroccoliSiracha Tofu & BroccoliEdamame Rice BowlEdamame Rice Bowl
Serves 4Cook time 50 minDairy-free, Gluten-free,Vegetarian No-waste pumpkin curryNo-waste pumpkin curryRecipe detailsWE’RE IN THIS TOGETHERClimate change is not a “me”problem or a “you” problem,its a “us” problem. So grabyour friends and cook up thisdelicious no-waste pumpkincurry together! You can’tfinish the whole pumpkin byyourself anyway... right?
For the pumpkin chipsOlive oil to drizzlePinch ground cuminPinch chilli powderFor the chutrney50g unsweetened desiccated coconut6 garlic cloves25 curry leaves5 dried whole red chillies1 tsp cumin seeds1 tsp red chilli powderPumpkin skin chipsheat the oven to 200 degrees celcius and peel thepumpkin skin. Slice the skin into thinner strips.Coat in olive oil and roast for 30 minutesDust with salt,cumin and chilli powderChutneyremove the seeds from the pumpkin, rinse seeds and patdry. dry roast pumpkin seeds for 12 minutes. Toast coconut in a dry pan over medium heat until goldenToast garlic, curry leaves and whole dried chillies for afew minutes. Let cool and put in a food processorwithcumin and chilli powderWhizz into a rubble, then mix with toasted coconut androasted seedsSeason to taste IngredientsInstructionsWASTE NOT, WANT NOTUse fruit/vegetable skins andseeds creatively! Skins can bebaked into veggie chips whileseeds can be toasted andadded to chutneys, used as atopping or even as a high-protein snack! No-waste pumpkin curryNo-waste pumpkin curry
For the curry1kg pumpkin or squash2-3 kokum (or 2-3 tbsp tamarind pulp, see tip)2 tbsp vegetable oil¼ tsp fenugreek seeds¼ tsp black mustard seeds5-6 curry leaves2-3 green finger chillies1 onion, finely sliced2 tbsp ginger-garlic paste1 small ripe tomato, chopped1 tsp salt½ tsp ground turmeric1 tbsp ground coriander1½ tsp kashmiri or byadgi red chili powder (use more or lessdepending on your preference for spice)400g tin coconut milk2 tbsp chopped corianderIngredientsCut the pumpkin into bite sized chunksHeat oil in a frying pan over medium-high heatAdd fenugreek seeds, black mustard seeds and curryleaves. Once the leaves start to splutter, add the greenchillies and onion and cook, stirring occasionally for about5 minutesAdd ginger-garlic paste and tomato and sir occasionallyfor another 2-3 minutesStir in salt, tumeric, coriander and chilli powder, stirconstantly for 1-2 minutesAdd pumpkin, cover with a lid, reduce to low heat andcook for 7-10 minutesFinally, add coconut milk and let the curry simmer for afew more minutesServe with coriander scattered over, with pumpkin skinchips and chutney on the side InstructionsRecipe adapted from delicious magazine
Serves 1Cook time: 20 minVegetarian, gluten-free optionEggs for breakfast, lunch ordinner. Easy and quick tomake, with five veggieserves in one hit. Mexican-spicedMexican-spicedscramblescrambleRecipe details
To make the dishgluten-free, checkthe labels on the chillbeans, chipotle sauceand yoghurt.Mexican-spiced scrambleIngredientsInstructions200g chilli beans (½ x 400g can)2 eggs, beaten2 tablespoons reduced-fat milkcracked black pepper1 small red capsicum, finely diced1 small zucchini/ courgette, finely diced½ small red onion, diced1 tomato, diced¼ cup corn kernels1 tablespoon chipotle sauce1 soft corn tortilla, warmedfresh coriander leaves, to serve1 tablespoon low-fat plain yoghurt, toservePlace beans in a sieve over a bowl to drain. Reserveany sauce that drains off and set beans aside.Combine beaten eggs with milk and season withpepper. Set aside.Spray a large pan with oil and set over medium-highheat. Add capsicum, zucchini andred onion and cook, stirring, for 3-4 minutes. Adddiced tomato and corn and stir to combine. Add beansand cook, stirring, for 1 minute.Add egg mixture to pan. Stir gently to make ascramble. As soon as egg is set, remove from heat.Combine chipotle sauce with reserved chilli beansauce. Serve eggs with warmed tortillaand garnished with coriander leaves, yoghurt andchipotle sauce mix.Sourced from BBC Good Food
Serves 5Cook time 30 minDairy-free, VeganA stress-free dish that canbe refrigerated for later,perfect for returning backto college after a late studysessionPesto andPesto andTomatoTomatoPastaPastaRecipe details
Tomato and Pesto PastaIngredientsInstructions1 onion, finely chopped3 garlic cloves, finely chopped 4 tbsp olive oil2 x cans chopped tomatoes190g jar basil pesto350-400g linguine, tagliatelle, orwhatever you have in the cupboardSourced from BBC Good FoodThinly slice the shallot. Grate the chilli. Cut the apricots in halvesand remove stones. Wash the orange with hot water, grate theorange zest, squeeze and collect the orange juice. Cut thehalloumi in 2cm thick slices. Boil 300ml of water, take off the hob, add couscous, orange juice,2g ras el hanout, 1 tsp orange zest, and 1/2 tsp salt. Cover andleave for 7 minutes. Preheat your oven to 220°C. Put the apricot halves in a bowl andadd 1 tbsp olive oil, 1 tbsp sugar, 1/4 tsp salt and the groundchilli. Mix together. Place the apricots on a baking tray on the topshelf of your oven and grill for 8 minutes.Heat 2 tbsp oil in a frying pan and fry the halloumi for 4 minutesuntil nicely browned from both sides. Set some mint and parsleyleaves aside for later and chop the rest of the leaves. 5. Add theherbs and sliced shallot to the couscous, then season with 4 tbspolive oil, 1 tbsp white wine vinegar, 1/4 tsp salt and 1/2 tsp sugar.Place the couscous salad on a plate. Add the grilled apricothalves, halloumi and finally some mint and parsley leaves.
Serves 7-10Cook time 40 minDairy-free, VeganThe perfect summer recipe!It tastes fantastic withfresh apricots. Out of season,you can use tinned apricotsas an alternative,SpicySpicyHalloumiHalloumiSaladSaladRecipe details
Served as a main orside dish, it’s a greataddition to anysustainable barbecueSpicy Halloumi SaladIngredientsInstructions200g couscous250g halloumi chees1 orange (organic)6 apricots1 shallot1 tpsp ras el hanout spice mix1 dried chill (or less if you wish)1 tbsp white wine vinegar7 tbsp olive oila bunch of parsley and mintSourced from BBC Good FoodThinly slice the shallot. Grate the chilli. Cut the apricots in halvesand remove stones. Wash the orange with hot water, grate theorange zest, squeeze and collect the orange juice. Cut thehalloumi in 2cm thick slices. Boil 300ml of water, take off the hob, add couscous, orange juice,2g ras el hanout, 1 tsp orange zest, and 1/2 tsp salt. Cover andleave for 7 minutes. Preheat your oven to 220°C. Put the apricot halves in a bowl andadd 1 tbsp olive oil, 1 tbsp sugar, 1/4 tsp salt and the groundchilli. Mix together. Place the apricots on a baking tray on the topshelf of your oven and grill for 8 minutes.Heat 2 tbsp oil in a frying pan and fry the halloumi for 4 minutesuntil nicely browned from both sides. Set some mint and parsleyleaves aside for later and chop the rest of the leaves. 5. Add theherbs and sliced shallot to the couscous, then season with 4 tbspolive oil, 1 tbsp white wine vinegar, 1/4 tsp salt and 1/2 tsp sugar.Place the couscous salad on a plate. Add the grilled apricothalves, halloumi and finally some mint and parsley leaves.
Serves 4Cook time 40 minDairy-free, Gluten-free,VeganThis chickpea curry useslegumes - a great source ofprotein. They’re anunderutilised crop with highresilience to climate change,and may also reduce theneed for fertiliser input toour ecosystemsChickpeaChickpea CurryCurryRecipe details
Try freezing theleftover portions ofthis curry to savetime preparingthroughout the week!Chickpea CurryIngredientsInstructions2 tbsp oil1 onion, diced1 tsp chilli1 small garlic bulbthumb sized piece of ginger1 tbsp ground coriander2 tbsp ground cumin1 tbsp garam masala2 tbsp tomato puree800g drained chickpeas400g chopped tomatoes100g creamed coconut100g spinachchopped corianderHeat a little of the oil in a frying panand add the onion and chilli. Cookuntil softenedIn a food processor, combine thegarlic, ginger and remaining oil, plusthe coriander, cumin, garam masala,tomato puree, 1/2 tsp salt and thefried onion until a smooth pasteCook in a saucepan for 2 mins onmedium high heatAdd the drained chickpeas andchopped tomatoes before leaving tosimmer downAdd the creamed coconut and leaveto cook for 5 mins, then add thespinach and corianderSourced from BBC Good Food
Eight tips for eating for the planetEatmoreplants1.Tips from WWF2. Eat morevariety4. Cut thewaste3. Makeresponsibleseafood choices7. Pass onplastic6. Look forproductscontaining RSPOcertified palmoil5. Grow yourown food8. Eat what’sin season
A fundamental part of amove to a more sustainablediet is the reduction of meatAdding more plant basedprotein sources to your dietmassively cuts down on thecarbon footprint of your foodSome statsThe global food system contributed 34% of totalgreenhouse gas emissions in 2015, a proportion thatwill only rise with increasing populations without a shiftin dietary culture.The food system is also responsible for 70% of theworld’s freshwater use and 78% of freshwater pollution.Meat and dairy accounts for around 14.5% of globalgreenhouse gas emissions, according to the UN’s Foodand Agricultural Organisation (FAO).Global meat consumption has soared 500% between1992 and 2016.Dietary carbon dioxide emissions for vegans are, onaverage, 30.3% of high-meat eaters.Vegan diets are the most affordable and reduce foodcosts by up to one third.Meat has massiveenvironmental impactsbecuase of the amount of landthat we have to use growingcrops to sustain livestock, butwe could simply consumethese directly.1.Eat More Plants
2.Eat More VarietyBeans and pulsesBlack turtle beans (£3.80/ kg)Broad (fava) beans (£2.69/ kg)Lentils (£2.50/ kg)Marama beansMung beans (£3.00/ kg)Soy beans (£4.83/ kg)Cereals and GrainsBuckwheat (£5.40/kg)Quinoa (£9.33/ kg)Wild rice (£5.20/ kg)Eating less common varieties ofvegetables, such as orangetomatoes, drives demand whichwill increase the variety of typesof crops grown, which, in turn,makes the food system moreresilientLeafy GreensKale (4.83/ kg)Pak-choi or bok-choi (£5.60/kg)Red cabbage (£0.80/ each)Spinach (£3.76/ kg)Watercress (£1.69/ 100g)Nuts and seedsFlax seeds (£5.20/ kg)Hemp seeds (£28.50/ kg)Sesame seeds (£8.33/ kg)Walnuts (£10.00/ kg)Knorr and WFF partnered todetermine the future 50 foods:50 foods for healthier peopleand a healthier planet. Whilesome are rather challenging tofind, some can be found inCowley or Magdalen RoadTesco (and some are evenquite cheap)!
Our five national favourite species arecod, haddock, prawns, salmon andtuna. Together they make up around64% of our seafood consumption. Seafood is a better protein source butwe still need to be aware of the dangersof overexploiting fish stocks beyone thepoint of recovery for the population.Eat lower in the foodchainFilter feeding shellfish arevery efficient at producingprotein compared to specieshigher up in the food chainand don’t require feed whenfarmed.SummertownButcher andFishmongerAldensFishmarket &RestaurantBluefinFishmongersBuylocal!Seafood with the blueMSC lable is certified bythe Marine StewardshipCouncil as sustainable!3.Make Responsible Seafood Choices
30% of the foodproduced is wasted. Infact, if food waste was acountry it would be the3rd largest emitter ofGHGs after China andthe USA.4. Cut the Waste Bread is one of the mostwasted foods: every daywe waste 24 million slicesof bread.Make herby breadcrumbsto sprinkle over pastas, risottos and stews.Freeze bread before itgets stale and justdefrost as you toast it!Using LeftoversAdd any leftover bits of veg to a jar,pour in vinegar, a sprinkle of salt andsugar and you will have the perfect zerowaste homemade pickleFreeze your veg before it goes off andyou can add it to a risotto later on!Embrace leftovers by incorporatingthem into new dishes: think leftoverchicken soup
Spotlight on oxford allotments - Worcestercollege gardencollaborate to grow foodcould bring motions to JCRs and campaign forsimilar inititives - perhaps in annexes?Your guide to propagating herbsindoorsTo take a cutting, snip below a leaf node. A piece 3or 4 inches long should do.1.Remove the bottom leaves and put into a glas ofwater.2.Leave it on a sunny windowsill, changing the waterevery few days to encourage growth. 3.Once you have some roots, its ready to plant. Fillyour pot loosely with comfost, poke your finger into make a hole then pop the cutting in and firm thecompost around it. 4.Water the cutting and watch it grow!5.Works well withrosemary, mint,basil and sage5.Grow your own food
The Roundtable on Sustainable Palm Oil (RSPO) isa non-profit organisation that brings togetherstakeholders from across the palm oil supply chainto ensure that all stages are sustainable.It was formed in 2004, with founding members theWWF, the Malaysian Palm Oil Association,Unilever, AAK and Migros.They have produced a set of environmental andsocial criteria that minimise the negative impact ofpalm oil on the local environment, wildlife andcommunities.6.Look for products containing RSPOCertified Palm Oil
Ditch the Plastic Bottles!Buy a reusable water bottleinstead. You can find refillstations all over Oxford inmany departments andlibraries, plus it’ll save youmoney!Bring your own reusable bags tobuy loose fruit and veg atsupermarketsShop at local greengrocers, suchas in the covered market andglocester green market, to avoidsingle use plastic completely andget good deals7.Pass on Plastic
8.Eat what’s in seasonKnow when fruit and vegetables are in season by following thie chartwith January at the centre, moving out to December at the edge.