Recent Blogs

How To Choose a Meal Plan for DiabetesSeptember 21, 2026
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 OatsSeptember 20, 2026
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 SoupSeptember 19, 2026
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 […]
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Recipe 18: Minced Beef & Vegetable Lettuce CupsSeptember 18, 2026
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 […]
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Recipe 17: Chickpea & Cabbage Stir-FrySeptember 17, 2026
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 […]
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Recipe 16: Oven-Baked Tilapia with VegetablesSeptember 16, 2026
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, […]
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Recipe 15: Githeri with a Vegetable UpgradeSeptember 15, 2026
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 […]
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Recipe 14: Roasted Chicken and Sweet Potato BowlSeptember 14, 2026
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 […]
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Recipe 13: Healthy Beef & Vegetable StewSeptember 13, 2026
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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Recipe 12: Tuna and Avocado SaladSeptember 12, 2026
A fresh, protein-rich salad that comes together in minutes. Tuna provides lean protein while avocado adds healthy fats and vegetables bring fibre, colour and micronutrients. It works well as a quick lunch, light dinner or post-workout meal. Ingredients Serves 2 Optional additions How to Make It Nutrition Information Approximate per serving, without optional additions: Nutrient […]
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Recipe 11: Lentil & Sweet Potato CurrySeptember 11, 2026
A hearty, budget-friendly curry combining protein-rich lentils, sweet potato and vegetables in a flavorful tomato-based sauce. It makes a satisfying lunch or dinner and is an excellent way to add more plant-based foods to your diet. Ingredients Serves 2 How to Make It Nutrition Information Approximate per serving, curry only: Nutrient Amount Calories ~380 kcal […]
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Recipe 10: Sukuma Wiki and Egg WrapSeptember 10, 2026
A quick, affordable and filling wrap made with sukuma wiki, eggs and fresh vegetables. It is a practical breakfast or lunch option that adds protein and vegetables without requiring complicated ingredients. Ingredients Serves 2 How to Make It Nutrition Information Approximate per wrap: Nutrient Amount Calories ~390 kcal Protein ~19 g Carbohydrates ~38 g Fat […]
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Recipe 9: Beans & Avocado Power BowlSeptember 9, 2026
A simple, filling bowl made with beans, creamy avocado, crunchy vegetables, and pumpkin seeds. It is rich in plant protein and fibre, making it a great option for lunch or a light dinner. Ingredients Serves 2 Optional additions How to Make It Nutrition Information Approximate per serving, without optional additions: Nutrient Amount Calories ~390 kcal … Read more
Recipe 8: Omena, Tomato & Vegetable StewSeptember 8, 2026
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
Recipe 7: Chicken & Vegetable Stir-FrySeptember 7, 2026
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
Recipe 6: Ndengu & Vegetable StewSeptember 6, 2026
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.
Recipe 5: Banana & Peanut Overnight OatsSeptember 5, 2026
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.
Recipe 4: Vegetable & Egg MuffinsSeptember 4, 2026
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.
Recipe 3: Banana Oat PancakesSeptember 3, 2026
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.
What to Eat When You Don’t Feel Like CookingSeptember 2, 2026
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 […]
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