A nutritious, budget-friendly fish stew made with omena, tomatoes, onions and vegetables. Omena (silver cyprinid) is a familiar Kenyan food that provides protein and important micronutrients, making it a practical addition to a balanced meal. Ingredients — 2 servings How to Make It Nutrition Information Approximate nutrition per serving of stew: Nutrient Amount Energy ~280 … Read more
A quick, colourful and protein-rich meal made with chicken, cabbage, carrots, bell pepper and onions. It’s an easy way to include more vegetables in your meals while keeping the cooking time short. Ingredients — 2 servings To Serve Choose one: How to Make It Nutrition Information Approximate nutrition per serving of chicken and vegetables, without … Read more
A hearty, affordable Kenyan-style stew made with green grams (ndengu), tomatoes and vegetables. Ndengu are naturally rich in plant protein and fibre, making this a satisfying meat-free meal that works well for lunch or dinner.
A simple, affordable breakfast that requires no cooking. This creamy overnight oats recipe combines oats, banana, yoghurt, milk and peanut butter to provide a satisfying mix of carbohydrates, protein, healthy fats and fibre.
These crustless egg muffins are an easy, protein-rich breakfast or snack packed with vegetables. They’re especially useful for busy mornings because you can prepare several at once and keep them refrigerated for later.
Soft, naturally sweet pancakes made with oats, banana and eggs. They’re a simple alternative to traditional pancakes and can be made without adding refined sugar.
Let’s be honest—there are days when cooking is the last thing you want to do. Maybe you’ve had a long day at work. Maybe you’re tired, overwhelmed, or simply not in the mood to spend time in the kitchen. On days like these, it’s easy to reach for takeaways, instant noodles, crisps, or sugary snacks […]
A simple, filling Kenyan-inspired breakfast combining sweet potato, eggs, avocado and pumpkin seeds. It provides a useful mix of carbohydrates, protein, healthy fats and fibre without requiring complicated ingredients.
Weight gain doesn’t usually happen overnight. More often, it’s the result of small habits repeated day after day. A biscuit with tea here, skipping breakfast there, spending long hours sitting—these behaviours may seem harmless on their own, but over time they can add up. The good news is that small changes can also have a […]
A simple, filling breakfast made with whole-grain bread, creamy avocado and protein-rich eggs. It takes just a few minutes to prepare and is a great example of how everyday foods can make a balanced meal.
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