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By: Ruth Tupe

Food for thought... Food is a universal language窶馬ot only is it essential for living but for many, eating can be an enjoyable experience. Cooking as a healthier alternative to fast food, a cost effective alternative to take out, and also as an enjoyable learning experience. However, for some people, cooking can be a challenging endeavor. With this book, one can learn the basics of cooking through a few simple recipes.



Appetizer Spinach Salad With Strawberries


Main Course



Grilled Wild Salmon

Jonathan’s Bubble Tea



Herbed Goat Cheese, Pine Nuts, Tangy Poppy Se {Ingredients} Dressing


2 tbsp

Extra Virgin Olive Oil

6 cups

Baby Spinach, pre-washed

1/4 cup

Fresh Orange Juice

3 cups

Strawberries, sliced, washed

1/2 cup

Grated Orange Rind

1/3 cup

2 tsp

Poppy Seeds

Roasted pine nuts, pumkin seeds and sunflower seeds

1/2 tsp

Dry Mustard

1/4 cup

Thinly sliced red onion


Crushed Garlic

1/5 cup

Crumbled goat cheese

{Directions} To Prepare Salad: In a large bowl, combine the spinach, onion, nuts, seeds, goat cheese, and strawberries. To Prepare Dressing: In a small bowl, whisk together the orange juice, oil, poppy seeds, and orange rind. To Serve: Pour the dressing over the salad and toss gently to combined.



eed Dressing

{Nutrition} •• •• •• •• •• •• ••

Nutrition Per Serving: About 155 Calories, 5 g Protein, 12 g Carbohydrates, 11 g fat (3 g Saturated), 7 mg Cholesterol, 90 mg Sodium.


Main Course

GRILLED WILD SALMO Served with Yogurt Herbed Sauce {Ingredients} Dressing


1 cup

Plain Yogurt, drained

1 tbsp

2 tbsp

Cilantro, roughly chopped

4x5 ounce Wild salmon filet, trimmed

2 tbsp

Parsley, roughly chopped

2 tbsp

Organic Extra Virgin Olive Oil

2 tbsp

Basil leaves, roughly chopped

1 tbsp

Arvinda’s Curry Masala

1 tbsp

Lime juice

1/2 Lime

Lime zest, finely grated

To Taste

Sea salt, ground white pepper

Fresh ground ginger

{Directions} To Prepare the Yogurt Herb Sauce: In a stainless steel or glass bowl, combine all of the ingredients. Mix well. Taste and adjust seasoning. To Prepare the Salmon: Marinate the fish for 30 minutes. For extra pizzazz add freshly squeezed lime to the marinade. Preheat a grill. Place salmon on a grill and cook over medium to high heat, a total of 8 to 12 minutes or until still pink in the middle. To Serve: Place grilled salmon on warm plates and top with a dollop of yogurt herb sauce.



{Nutrition} Nutrition Per Serving: •• About 323 Calories, •• 30 g Protein, •• 3 g Carbohydrates, •• 21 g Fat, (3 g Sat Fat) •• 100 mg Cholesterol, •• 143 mg Sodium



JONATHAN’S BUBBLE Taro Flavoured with Tapioca Pearls {Ingredients} Bubble Tea Mixture

Tapioca Pearls

25 g

Bubble Tea Powder (1 Packet)

2 cups


2 tsp

Hot boiling water

250 g

Tapioca Pearls (Packaged)

1 tbsp

Condensed (Sweetened) Milk


Ice cubes

1-2 cups

Cold Water

{Directions} To Prepare the Tapioca Pearls: Bring a pot of water to boil Slowly add the tapioca pearls into the pot. Boil until they are plump, or floating above the water. Cover and boil for 5 minutes over medium heat. To Prepare the Bubble Tea: Mix one tablespoon (tbsp) of hot water with the powder into a shaker or a bottle with a cap. Shake until it fully dissolves. Add the condensed milk. Shake the mixture again. Add the cold water and ice-cubs into the mixture. Shake the mixture well. To Serve: Pour roughly 1/3 cup of cooled tapioca pearls into a tall glass. Add the bubble tea mixture and serve with a wide straw.



{Nutrition} NutritionPer Serving: •• About 98 Calories •• 0.4 g of Fat •• 0 Cholesterol •• 32 mg Sodium •• 23 g Carbohydrates •• 0.2 g Fibre •• 0.7 g Protein


Featured In This Book... B


Bubble Tea, 8

Tapioca Pearls, 8 Taro Flavor. See Bubble Tea

G Grilled Wild Salmon, 6

P Poppy Seed Dressing, 4

S Salmon Filet. See Grilled Wild Salmon Spinach Salad With Strawberries, 4

Y Yogurt Herbed Sauce, 6

Student Recipe Book  
Student Recipe Book  

Simple, easy, and low cost recipes for the average university student.