Smoothie: What to do with fruit salad


I got this idea from a friend and decided to try it out as I had excess fruit salad. You just freeze ‘em then blend with some drink and then you have your refreshment. The weather is real hot these days so what better time to have smoothies huh?


What you need:

  • Papaya cubed
  • Pineapple cubed
  • Desiccated coconut
  • Honey (or sugar optional)
  • Evaporated milk (or yoghurt)

Note that you may not like the taste of evaporated milk (I don’t mind)so use yoghurt instead.

How it’s made:

  • Freeze the fruits.
  • Then combine them with other ingredients and blend to your hearts delight.
  • Serve in a tall glass and drizzle some honey on top.
  • Spoon away with a shiny teaspoon : ) Bon refreshment!
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Farm Fresh


Any time I pass the fruit and vegetable section of the market, I wanna swoon with the delightful colours and fragrances. Wuse market’s is the best! I got this fresh selection of veggies and decided to make “bean n veg stir-fry”. Stir-fry is a method of cooking in which the ingredients are cooked in little oil over high heat, for a short time and all the while stirring. The ingredients (in this case, vegetables) are added one at a time, basically done from hardest to softest. The exception to this is aromatics like onion, ginger, garlic, celery etc. which are added first.

This can be rapidly cooled and frozen to serve as a readily available option for one of your “five-a-day”.

Why not try this, served with Jellof Rice and peppered beef. Bon appetite!


What you need:

  • Vegetable oil
  • Onions diced
  • Celery stalk diced
  • Carrots cubed
  • Green beans chopped
  • Green pepper diced
  • Spring onions chopped
  • Knorr cubes
  • Kidney beans drained
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  • How it’s made:
    • Heat the oil over high heat.
    • Then in the other listed above, add the veggies all the while stirring each for a few seconds.
    • After you add the stock cubes, stir well and turn off the heat before you add the Kidney beans. This is because the beans are already cooked and so as not to break ‘em.
    • Serve with Jellof rice and peppered beef.



Also called Kolache, is a bread-type snack with fruit or seed filling.Originally a Czech snack, it is now popular in Texas. I tried out this recipe which I got from the blog, “homesick Texan”.


  • 2¼ teaspoon of yeast
  • 1 cup of warm milk
  • ¼ cup sugar
  • 3 cups of flour plus extra for kneading
  • 2 eggs
  • ¾ cup of melted butter (½ for dough and ¼ for brushing)
  • 1 teaspoon of salt


  • ½ pound of canned apricots
  • Sugar to taste
  • ¼ teaspoon of cinnamon
  • Lemon zest (optional)


  • ½ cup of flour
  • ½ cup of sugar
  • 1 tablespoon of butter
  • 1/8 teaspoon cinnamon



ü Combine yeast, warm milk, sugar and 1 cup flour then leave to rise in a warm place till doubled in bulk.

ü Beat eggs, ½ cup melted butter and salt.

ü Add to yeast mixture and blend.

ü Stir in about two more cups, ½ at a time. The dough should be soft and moist.

ü Knead dough for 10 minutes on floured surface.

ü Put in a greased bowl and leave to rise for an hour.

ü Punch down and remove egg sized pieces. Roll into balls and flatten a bit. Brush with melted butter. Place on a greased baking tray, cover and leave to rise for 30 minutes.

ü Make an indentation with your finger and put filling then sprinkle with posypka.

ü Bake in moderate (160°C) oven for 20 minutes or until golden brown.

ü Brush with melted butter and serve warm.

For the filling:

ü Drain the fruit and leave just a little liquid to cook the heat on low for 15 minutes, adding sugar to taste, then cinnamon and lemon zest.

ü Mash with potato masher or a fork till you have a puree.

For the Posypka:

ü Mix all ingredients until nice and crumbly.


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I got these tips from a leaflet made by Cancer research UK and decided to share. The good thing is that they are based on scientific evidence. To mention the obvious, maintaining a healthy weight is needful because being overweight among other things predisposes us to the risk of diabetes, hypertension, coronary heart disease, stroke, arthritis and different types of cancers. These tips will help you take in fewer calories and burn more calories. When you develop them as habits then you are able to maintain a healthy weight. Keeping track of your progress has also been shown to help. Here goes:

1. Stick to your meal routine: Try and eat around the same time each day whether it’s 2 or 5 times a day, even if you like to snack, make this is at regular times daily.

2. Use reduced fat options:  Choose lower fat options of foods like dairy products, spreads and salad dressings where you can. However use even this sparingly as some may still be high in fat.

3. Walk off the weight: Cars, buses, etc. are good but you should endeavor to walk more. At least walk 10, 000 steps daily (you can use a pedometer to count) however you can break it up through the day. Hint: take the steps rather than the lift or escalator.

4. Watch your portions: Don’t heap your plate (except for vegetables) and think twice before taking second helpings. Hint: Fill your plate with vegetables, they are low in calories and help satisfy hunger.

5. Five a day: Eat at least five portions of fruits and vegetables a day be it fresh, frozen or canned. Hint: a medium sized apple, banana, orange, carrot or three heaped tablespoons of peas is one portion. Also having fruits or vegetables with every meal helps to reach “five-a-day”.

6. Have healthy snacks available: If you love to snack, have healthy options like fruit, vegetable or low fat yoghurt. This you can do by having already washed and prepared fruit and veggies at hand. Hint: have a banana instead of a chocolate bar.

7. Get on your feet: Reduce you sitting time by standing for ten minutes out of every hour. Hint: standing up in the bus or train burns extra 70 calories per hour. When watching TV, stand up during commercials to do chores like clearing up, washing dishes or taking out the dustbin.

8. What are you drinking? Water is life. Favour water over sugar-free squashes. Unsweetened fruit juice is high in natural sugar so limit it to one glass a day. Alcohol is also high in calories so limit the amount you drink.

9. Focus on your food: Concentrate on your food, don’t eat on the go or while watching TV. Eating at the table will help you focus on the amount of food you eat.

10. Read food labels: Be careful about food claims. Check the fat (saturates and trans-fat included) sugar and salt content on food labels when shopping. Hint: A low fat digestive biscuit has the same number of calories as the standard digestive biscuit at 70 calories. Check the fat and sugar content.

The sooner you develop these habits, the sooner you can achieve your ideal weight, good luck.

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