Going to university for the first time, students face a lot of unknowns, so Emily and Sophie Martin have produced a "guide" to provide some insight and practical tips to help them cope with the turbulent time.
The 22-year-old twins from Wellington became popular on Instagram as the "Tasty Twins" after they began sharing their favourite recipes during their first year at the University of Otago.
"When we first went to university there were a lot of unknowns - it was a whole new world. We would have loved some sort of guide ourselves."
The twins’ love of food has come from their grandmother and mother, who showed their love through cooking.
The recipes they have devised for the book are their favourites, are easy to make and not too expensive.
The Healthy Kiwi Student is not just a cookbook as they were keen to produce a more holistic guide and provide advice on exercise, budgeting and living in a flat.
Also included is a focus on mental health as "Em and I really wanted to break the stigma around it".
They each share their story of how they coped during those first few tough years as students.
"There were ups and downs. We’ve grown up a lot and become more independent."
In the book, they share tips and strategies for tackling anxiety and depression based on their own experiences as students living away from home.
They also promote physical exercise and its benefits and have included simple at-home workouts as well as gym routines approved by a fitness instructor.
Coconut and oat breakfast pizzas
Serves 2
Prep time 2 minutes
Cook time 10 minutes
DF, RSF, V
1 cup rolled oats
½ cup threaded coconut
½ cup almond milk
1 tsp vanilla essence
dash of cinnamon
1 tsp baking powder
Optional toppings
Greek yoghurt, sliced banana, peanut butter, berries
Method
1. Heat oven to 180degC. Line two baking trays with baking paper.
2. Mix all ingredients together until well combined.
3. Spread the mixture out to form two pizza bases on prepared baking trays.
4. Place in the oven for 10 minutes until golden.
5. Top with your fave toppings.
Buckwheat chocolate chip cookies
Makes 18
Prep time 5 minutes
Cook time 10 minutes
GF. DF, RSF
¾ cup coconut sugar
⅓ cup melted coconut oil
1 egg
1 tsp vanilla essence
1 cup buckwheat flour
½ tsp baking soda
½ tsp salt
1 cup chopped dark chocolate
Method
1. Heat the oven to 180degC and line a baking tray with baking paper.
2. Combine coconut sugar, coconut oil, egg and vanilla and mix until the mixture becomes a caramel colour.
3. To the above mixture, add buckwheat flour, baking soda, salt and dark chocolate.
4. Roll into balls, place on a baking tray, and flatten with the back of a fork. Place in the oven and bake for 8-10 minutes.
Teriyaki tofu donburi bowls
Serves 5
Prep time 10 minutes
Cook time 20 minutes
DF, RSF, V
olive oil for frying
1 450g block tofu
½ cup teriyaki sauce
2 cups sushi rice
3 cups water
sesame seeds (optional)
Optional vegetables
carrot sticks, cucumber sticks, edamame, baby spinach, chopped cabbage, chopped broccoli, sliced avocado, dash of olive oil
Method
1. Heat a dash of oil in a frying pan.
2. Slice tofu into cubes and cook for 2-3 minutes on each side until golden.
3. Add the teriyaki sauce to the pan and simmer for around 10 minutes.
4. While tofu is simmering, add sushi rice and water to a saucepan over a high heat. Boil, stirring regularly, for 10 minutes until soft. Drain well.
5. Prepare whatever vegetables you like.
6. Add all components to a bowl and top with sesame seeds if desired.
