THE CAMPUS COOKBOOK M A R
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Table of Contents Breakfast............................................................ 1 Granola............................................................... 3 Shakshuka....................................................... 4 What Is Meal Planning And How Do We Do It?............................ 5 Lunch & Dinner ............................................ 7 Schezwan Chicken Soup..........................9 Chicken and Rice Bowls..........................10 Tandoori Chicken.........................................11 Chicken Fajita Wraps................................12 Sweet and Spicy Salmon Bowls..........13 Chili.......................................................................15 Spaghetti..........................................................16 Author's Note & Credits..................... 17, 18
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Breakfast
'Raspberries And Blueberries' by Lorilee E on Pexels
Granola Note: before you start, heat the oven to 300°F and line a baking sheet with parchment paper. Arrange a rack in the middle of the oven. Ideal for use with yogurt parfaits, as a snack on its own, as cereal or whatever your heart desires!
"granola" by Gabriel Li // StudioGabe is licensed under CC BY-SA 2.0
Instructions
Ingredients
Whisk together the oil, honey, cinnamon, and
1/2 cup canola oil or other
salt. Then add the oats and almonds. Spread
neutral oil
the mixture onto the prepared baking sheet,
1/2 cup honey or maple
spreading into an even layer. Bake for 20
syrup
minutes, stirring halfway through. The granola
1/2 teaspoon ground
is ready when golden-brown and the almonds
cinnamon
have toasted — it will still feel wet coming out
1/2 teaspoon salt
of the oven but will dry as it cools. If you want
3 cups old-fashioned rolled
clumps of granola, press and tamp down the
oats
granola before it cools, which will help it stick
1 cup sliced almonds
together. Cool completely before storing. Store in an airtight container.
(dried fruit is optional)
Shakshuka
Ingredients 2 tomatoes 1 medium onion 2 cloves of garlic 1 tsp paprika 1 tsp red chili powder 1 tsp cumin powder 1/4 tsp salt Black pepper to taste (save pepper to crack on top of eggs) 3 eggs
Photo by Klaus Nielsen from Pexels
Instructions
2 Sauté onions for 5 min, then add tomatoes, garlic and spices. Bring sauce to a simmer. Make wells for your eggs and crack them in. Cook for an additional 5 minutes.
WHAT IS MEAL PLANNING AND HOW DO WE DO IT?
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As we grow old, our eating habits and
This results in an increase in food
cooking practices change slowly. We
insecurity and negative impacts on
must maintain our diets as our body
well-being. So you may be wondering
ages. This helps with balance and
how you can start ameliorating your
allows individuals to be healthier
diet? This is where I introduce Meal
physically, emotionally, and, most
Planning.
importantly, mentally. What you eat
Meal planning is utilized to reduce
is a significant factor in determining
the time, effort, and money spent on
your longevity; it can prevent many
cooking. Instead of making food
illnesses. The key is to obtain the
every day, you pre-plan ingredients
fundamental nutrients our bodies
for the meal, so they are good to go
require in order to function.
instantly. It is conducted in three
Unfortunately, our nutritional intake
simple steps: you select the days, and
decreases significantly due to
the type of dinner eaten that day
environmental, financial, and other
with their recipes, shop for the
changes as we head off to post-
ingredients, and prepare those
secondary.
ingredients.
When choosing recipes, be very
As mentioned before, meal planning
careful with what you want to eat
saves time and money. When you
and what you want them to do. Do
meal plan, it can help organize time
you want your meals to be small or
better. By planning ahead and
large, are they the same breakfast,
managing your meals, there is a
lunch and dinner or different. When
decrease in overspending at the
choosing your recipes, make sure
grocery store and an increase in time
they help you in leftovers, have
saved. All that is left for you to do is
common ingredients and are things
heat the food and eat it. Moreover, by
you actually want to eat. The
having meals organized, unnecessary
intention of meal prep isn't to punish
stress is lifted off your shoulders. The
yourself and waste food; instead, it is
dreaded question of "what's for
to help you eat better. Once you have
dinner?" can be reduced significantly.
decided on your meals, create an
In multiple kinds of research
ingredient list and look at the
conducted, it is observed that "Meal
inventory in your kitchen. This will
planning was associated with a
help you shop for what is needed.
healthier diet and less obesity"
Once ingredients are collected, start
(Ducrot et al., 2017). Hence, meal
prepping your meals on a Sunday.
planning can be a lifesaver and
Set an hour aside of your day to cut
gamer changer to your everyday
fruit and vegetables, prepare the
routine. It is a helpful way to ensure
chicken ahead of time, wash
you're eating well and can make a
vegetables, and more. It is best to
big difference to your goals and your
start out slowly and progress your
wallet.
way into it. Begin meal planning for 3 days and then 5 and then 7 and then however many days your heart
Written by Mahnoor Khan
desires. There are many benefits to meal planning. These include saving money and time, portion control, avoiding unhealthy food, decreasing the amount of food wasted, decreasing stress, and so much more.
Ducrot, P., Méjean, C., Aroumougame, V., Ibanez, G., Allès, B., Kesse-Guyot, E., Hercberg, S., & Péneau, S. (2017). Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. International Journal of Behavioral Nutrition and Physical Activity, 14(1). https://doi.org/10.1186/s12966-017-0461-7
Lunch & Dinner
Photo by Jer Chung on Pexels
Lorem dolor SchezwanIpsum Chicken Soup sit Ingredients 1/2 kg thinly sliced chicken breast Sesame oil 2 tbsp ginger garlic paste OR 1 tbsp minced garlic + 1/2 tbsp freshly grated ginger 2 L water 1/2 cup chopped mushrooms 1/2 cup chopped green onion 1/2 cup chopped carrots 1 cup coleslaw mix (or cabbage) 3 tbsp soy sauce 3 tbsp hot sauce 3 tbsp vinegar 1 tbsp ketchup 1 tsp each of salt, black pepper, sugar Chicken stock cube 2 eggs (I prefer just the whites) 4-5 tbsp corn starch + 1/2 cup water (to make the slurry)
Instructions Start off by sautéing your garlic and ginger in sesame oil. Then add in your thinly sliced chicken breast. Once it becomes white, add in your water, vegetables, soy sauce, hot sauce, vinegar, salt, black pepper, sugar, ketchup, and chicken stock cube. On high heat, let the mixture come to a boil. Once it comes to a boil, lower the heat to medium high and and cover for 20 min. After that, add in your whisked eggs while stirring the soup. Then you can add your starch slurry which will help thicken the soup. Continue cooking until desired consistency is reached.
Chicken and Rice Bowls
Ingredients 2 cups basmati rice 1 tsp turmeric 1/2 tsp cumin 2 tsp salt 2 tbsp butter 3 cups water 1 chicken stock cube 1.5lb chicken breast 1/2 tbsp ground cumin 1/2 tbsp turmeric 1/2 tbsp ground coriander 1/2 tbsp garlic powder 1/2 tbsp paprika ½ tbsp salt 1/2 tbsp Red Chili 1/4 tsp cayenne 1/2 lemon juice 1 tbsp white vinegar Note: you may use stock of your choice and skip the water + chicken stock cube combination
Instructions Rice Instructions: Add all ingredients to the pot on high heat. When it starts to simmer, put the lid on, turn the heat down to low and cook for 15 minutes. Remove the rice from the heat after 15 minutes and keep the lid on for an additional 10 minutes. Chicken Instructions: Thinly slice your chicken breast and add all spices and lemon juice and vinegar to it. Mix well, then marinate for at least 1 hour. Add some oil to a pan and cook your chicken breast for 5 minutes on each side.
Tandoori Chicken
Ingredients 1kg chicken drumstick/breast Juice of half a lemon 5 tbsp plain yogurt 1.5 tbsp ginger garlic paste 3 tbsp tandoori masala 1 tsp chili powder 1 tsp cumin 1 tsp salt
Instructions
Mix all the ingredients together, then marinate for a couple of hours. Cook in an air fryer for 40 minutes, flipping halfway through. Serve with naan or rice.
Chicken Fajita Wraps Ingredients 2 lbs chicken thigh 2 tsp chili powder 1 tsp paprika 1 tsp cumin powder 1 tsp garlic powder 1 tsp onion powder Salt and pepper Juice 1/2 lime Add 1/2 cup water when cooking Tortilla wraps 3 tbsp sour cream 3 tbsp plain yogurt (or Greek) 1 tbsp mayo Handful of cilantro Juice 1/2 lime 1/4 tsp garlic powder
Instructions Chicken Add spices and lime juice to your chicken. marinate for a minimum of 1 hour. Add your chicken to a pan and cook until colour changes. Now add in your veggies and water. Cover the pan with a lid and cook for 15 minutes. Sauce Combine your sour cream, yogurt, mayo, cilantro, lime juice, and garlic powder and blend or emulsify. Assemble wraps with tortilla wraps.
Sweet and Spicy Salmon Bowls
Ingredients Spicy mayo: 1/2 cup mayonnaise 1-2 tablespoons Sriracha Salmon: 1 pound salmon, skin removed 1 teaspoon salt 1 1/2 teaspoon chili powder 1/2 teaspoon smoked paprika 1/2 teaspoon black pepper 1 teaspoon oregano 1 teaspoon garlic powder 1 tablespoon unsalted butter 1 tablespoon honey
Instructions note: removing the skin was a bit time consuming, so to save time, you may skip this part. Combine the chopped salmon and spices and throw into a pan with 1 tbsp of oil. Cook for 5-6 minutes on high heat, flipping halfway through. Turn off the heat and add your butter and honey. Serve with white rice and spicy mayo.
Chili
Ingredients 2 Tbsp olive oil 1 yellow onion 3-4 cloves garlic 1/2 lb ground beef 15 oz can kidney beans 15 oz can black beans 15 oz can diced tomatoes 6 oz can tomato paste 1 cup water 1 tbsp chili powder 1 tsp ground cumin 1/4 cayenne powder 2-3 tsp paprika 1/4 tsp garlic powder 1/2 tsp tsp onion powder 1/2 tbsp brown sugar salt and pepper to taste
Instructions Add diced onion and minced garlic to a large pot with olive oil. Cook over medium heat until onions are soft and transparent. Add ground beef and cook until browned Add beans, diced tomatoes, tomato paste, water, and spices to the pot.Stir until well combined and place a lid over the pot. Let simmer over low heat for a minimum of 30 minutes, stirring occasionally. You may simmer for longer and adjust taste accordingly.
Spaghetti
Ingredients 10 oz spaghetti 4 large tomatoes 1 medium onion 1/4 cup olive oil 4-5 cloves of garlic 1 tbsp salt (or to taste) 1 tsp garlic powder, onion, paprika, chili, cayenne 1 lb ground chicken or beef
Instructions Blanch tomatoes (add to boiling water for 60 seconds) and add them directly to ice cold water. Peel the tomatoes and blend. To a pan add your chopped onion, olive oil, minced garlic, and spices. Stir to combine then add in your tomato mixture. Cook on medium-high heat until the sauce has been reduced to half its amount. While the sauce is cooking, prepare your pasta. Meat -optional To a pan add some oil, your ground meat, and the same spices used for the sauce. Cook on medium-high heat until fully cooked. Combine sauce, spaghetti, and ground meat.
AUTHOR'S NOTE A lot of us may be busy with courses to attend, errands to run, people to see, or just simply learning how to cook. Well if that's the case, then this cookbook is for you! These recipes are designed to be easy and quick for beginners in the kitchen. They are tried and true and really delicious if I do say so myself. The sweet and spicy salmon bowls for example, are a hit among my entire family, friends, and social media platforms, making it a deliciously repeatable recipe every time! I hope you find this cookbook to be an easy guide in the kitchen and a means for easy and affordable meals, enjoy! Sincerely,
Safa Shahid
Recipe credits: Sweet and spicy salmon bowls: Hajar Larbah (@moribyan) Spaghetti: Ahmad Alzahabi (@thegoldenbalance) Graphic Designers: Fatima Ahmad and Shifaa Syed All Uncredited Photos by: Safa Shahid Follow us on Instagram @studenmealsmadeeasy
Photo by Pavel Danilyuk on Pexels
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