Lansdowne College

Media Elements

Media Elements

My Favourite Recipes

As an athlete my nutrition is very important to me and can be the vital ingredient in a winning performance

Louis Smith

Louis Smith Stats

Value Title
Black male gymnast to win a medal in an Olympic competition
Commonwealth Games 2006

Due to my Jamaican roots, I can whip up a decent meal in the kitchen. Here’s a couple of my recipes. I learnt from the best – my mum!


Jamaican Jerk Chicken

A local favourite


  • Chicken
  • 2 Tbsp Ground Allspice
  • 2 Tbsp Dried Thyme
  • 1 Tsp Cayenne Pepper
  • 1 Tsp Black Pepper
  • 1 Tsp Ground Sage
  • 1 Tsp Garlic Powder
  • 1 Tbsp Brown Sugar
  • ½ Cup Cooking Oil
  • ½ Cup Soy Sauce
  • 1 Cup White Vinegar
  • 6 Scotch Bonnet Peppers
  • 1 Tsp Salt
  • 2 Onions
  • Rice
  • Peas


Step 1: Whack into a bowl the allspice, thyme, cayenne pepper, black pepper, sage, salt, garlic and sugar
Step 2: Give it a good stir and shake so they are all mixed in together
Step 3: Then add the liquids - cooking oil, soya sauce and the vinegar
Step 4: Now its time for the finely chopped scotch bonnet pepper and onion
Step 5: Put some elbow grease into it by giving it a good stir
Step 6: Coat the chicken in the sauce
Step 7: Give it an hour to marinate and then grill it in all its glory

Step 8: This dish is best served with rice and peas


Jamaican Fruit Cake 

with plenty of rum


  • 3 cups flour
  • 3 cups sugar (brown)
  • 2 cups butter
  • 3 tsp. baking powder
  • 1 dozen eggs.
  • 1/2 lb. mixed fruits
  • 1/2 lb. raisins
  • 2 tbsp. rum
  • 1/2 c. wine
  • 1/2 c. molasses
  • 1 tbsp. vanilla
  • 1 tsp. salt
  • 1 tsp. mixed spice


Step 1: The fruits need to be boiled in the wine
Step 2: Cream the butter and sugar
Step 3: Beat the eggs until your arm aches - the mixture should be light and fluffy
Step 4: Add the eggs into the butter and sugar
Step 5: Sift the flour (one cup at a time)
Step 6: Put in the baking powder and salt
Step 7: Stir in the fruits, mixed spice, vanilla, rum, wine and molasses until the paste runs smooth
Step 8: Grease up a baking tray and add the mixture
Step 9: Now whack it in the oven and cook on a medium heat until it is properly baked


Starbucks Cafe Mocha

5 simple steps to heaven

Step 1: Find the nearest Starbucks (there are 17,133 stores in 49 countries) so it shouldn’t be far!
Step 2: Walk in and queue up to order
Step 3: Ask the staff member for a Café Mocha – make sure it’s a Venti!
Step 4: Wait for your Café Mocha to be made
Step 5: Sit down and enjoy the delights of the best coffee in the world!