Good nutrition, particularly increasing the intake of probiotics, can significantly improve female reproductive health, helping to restore the balance and preventing infections…
How To Choose a Meal Plan for Diabetes
Think about your daily schedule. If you have a busy life, a meal plan that requires minimal preparation, like carbohydrate counting, may be more suitable. On the other hand, if you enjoy cooking, the Mediterranean diet could provide a variety of delicious options…
Recipe 20: Healthy Lentil Meatballs with Carrots and Oats
Looking for a simple, nutritious recipe that is filling, affordable, and easy to prepare? These healthy lentil meatballs are a delicious way to add more plant protein and fibre to your meals without relying on meat. Made with cooked lentils, grated carrots, oats, onion, garlic, and simple spices, these meatballs are soft on the inside, […]
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Recipe 19: Pumpkin and Bean Soup
A warm, creamy soup made without cream, combining pumpkin, beans and vegetables for a comforting meal that’s rich in fibre, plant protein and essential micronutrients. Ingredients Serves 4 How to Make It Nutrition Information Approximate per serving: Nutrient Amount Calories ~230 kcal Protein ~10 g Carbohydrates ~39 g Fat ~5 g Fibre ~10 g Values […]
Recipe 18: Minced Beef & Vegetable Lettuce Cups
A lighter, flavour-packed way to enjoy minced beef. These lettuce cups combine lean beef, beans and colourful vegetables for a protein-rich meal with plenty of fibre and crunch. Ingredients Serves 2 How to Make It Nutrition Information Approximate per serving: Nutrient Amount Calories ~360 kcal Protein ~32 g Carbohydrates ~20 g Fat ~18 g Fibre […]
Recipe 17: Chickpea & Cabbage Stir-Fry
A quick, affordable plant-based meal combining protein-rich chickpeas with crunchy cabbage and colourful vegetables. It is high in fibre, easy to prepare and works beautifully as a light lunch or dinner. Ingredients Serves 2 Optional additions How to Make It Nutrition Information Approximate per serving, without optional additions: Nutrient Amount Calories ~360 kcal Protein ~15 […]
Recipe 16: Oven-Baked Tilapia with Vegetables
A simple, flavourful fish meal that uses minimal oil and plenty of vegetables. Tilapia provides high-quality protein, while the vegetables add fibre, vitamins and minerals. Serve with a moderate portion of ugali, sweet potato or brown rice. Ingredients Serves 2 For the tilapia For the vegetables How to Make It Nutrition Information Approximate per serving, […]
Recipe 15: Githeri with a Vegetable Upgrade
A nutritious twist on a Kenyan classic. This githeri combines maize and beans with plenty of vegetables, creating a filling meal with protein, fibre and complex carbohydrates—without needing lots of oil. Ingredients Serves 4 How to Make It Nutrition Information Approximate per serving: Nutrient Amount Calories ~360 kcal Protein ~14 g Carbohydrates ~62 g Fat […]
Recipe 14: Roasted Chicken and Sweet Potato Bowl
A colourful, satisfying bowl combining tender roasted chicken, sweet potato and plenty of vegetables. It is high in protein, rich in fibre and easy to prepare ahead for a quick lunch or dinner. Ingredients Serves 2 For the chicken For the bowl How to Make It Nutrition Information Approximate per serving: Nutrient Amount Calories ~430 […]
Recipe 13: Healthy Beef & Vegetable Stew
A hearty, comforting beef stew packed with tender beef, colourful vegetables and a rich tomato base. This version uses less oil and plenty of vegetables, making it a balanced everyday meal that pairs beautifully with ugali, sweet potato, rice or a small chapati. Ingredients Serves 4 How to Make It Nutrition Information Approximate per serving, […]
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