Glazed Donuts


2 Tablespoons golden flax seed powder
1 tablespoon ground oat meal
1 tablespoon oats
1 tablespoon Honey
2 Medium ripe bananas
1 teaspoon peanut butter (no salt, no sugar)
1/2 teaspoon baking powder
1 jumbo egg (66 g)
1 tablespoon spoon unsweetened almond milk (feel free to use any milk)


- in a mixing bowl mix all the ingredients together
- fry in pan ,in circle form or use donuts maker


1 teaspoon peanut butter 
1 teaspoon honey
1 teaspoon cacao powder
1 tablespoon almond milk or water (add more if you want a runny consistency)
Delicious for breakfast or a snack 
Decorate the donuts with glaze


Chicken Soup

Boost your immune system with this easy chicken soup


  • 6 pieces of chicken
  • Garlic x 6 cloves
  • 30 ml Ginger
  • chopped mushrooms 1 cup
  • 1 onion chopped
  • celery chopped
  • spinach
  • carrots x 6
  • tomato paste
  • 15 ml Olive oil
  • salt and pepper to taste
  • 2 blocks chicken stock
  • 1 L water
  • in a pot on medium heat, add Olive oil and fry the chopped onion and mushrooms until cooked.
  • add the chicken and fry until brown
  • add the celery,garlic,ginger,carrots and spinach
  • fry for 5 mins
  • add the water, tomato paste and simmer for 40 min on low heat or until cooked
  • shred chicken and remove bones or eat as is

The chicken is added whole as the bones and fat of the chicken makes a great broth and has amazing immune boosting benefits

Serves 4

Mouthwatering Butternut

Go meat free for dinner with this amazing Oven roasted, vegetarian butternut recipe.


  • 2 whole butternut squash
  • 15 ml oil (I used coconut oil)
  • 250 g Sliced Mushrooms
  • 200 g Spinach
  • 1 diced Onion
  • 1 diced green pepper
  • 15 ml lemon juice
  • 20 ml water
  • 30 ml tomato paste (no added sugar)
  • 15 ml oregano
  • 15 ml Parsley
  • 10 ml Garlic
  • 50 g Cottage cheese
  • 30 g Cheese


  • Start by washing off butternut
  • cut butternut into halves
  • Scoop out butternut seeds
  • Place in Microwave for 10 – 15 min or steam until soft
  • add 15 ml oil to medium hot pan
  • fry the onion,mushrooms and garlic until cooked
  • add the parsley and oregano
  • add spinach and stir until cooked
  • Scoop cooked butternut out of skin and add to a bowl
  • add lemon juice, tomato paste ,water and cottage cheese to the butternut and mix well
  • add the butternut mix into the prepared filling and mix well ,simmer for 2 min on low
  • Heat Oven to 180°C
  • now scoop the filling into the butternut skins ,add the cheese and bake for 5 to 10 min

Recipe yield 4 servings

Per Serving

180 Calories

29 g Carbs

5.6 g fat

11.3 g Protein

Then and Now

There is not one person who’s pregnancy will be the same as the next. Some my gain loads of weight, others not. Some have more stretch marks ,swollen feet,high blood pressure, re-flux and Morning sickness. But we all have something in common .We all became mothers. Do not compare yourself to other pregnant mommies, they might go through something else that you don’t have to deal with.

My pregnancy was hard, i gained a lot of weight,struggled with morning sickness and night time sickness (well that’s what i call it) I had re-flux but gave birth to the most beautiful baby boy.

My then and my now definitely differs, I felt so huge even though i ate healthy most of the time. Now i am 9 months Postpartum and i feel good even though i still have flabby skin (working on it). The most important part is HOW DO YOU FEEL?

If you want to know more or join my on a 8 weeks challenge to CHANGE YOUR LIFE . Then contact me today

Zucchini Frittata

This recipe is perfect for a light dinner or a lunch with family. You can even take it to party as a appetizer, the family will most definitely be impressed. Go ahead and try this yourself.

Ingredients :

4 cups shredded zucchini
½ teaspoon salt

1 medium onion, chopped
3 large eggs
½ cup finely shredded Parmesan cheese
⅓ cup all-purpose flour
1 teaspoon chopped fresh basil
Pinch ground pepper
½ cup shredded mozzarella cheese
1 medium zucchini, very thinly sliced
2 large tomatoes, slice

To make it :

  1. Preheat oven to 350°C. Lightly coat a pizza pan with cooking spray; set aside.
  2. Spread shredded zucchini on large platter or shallow baking pan; sprinkle evenly with salt. Let stand for 15 minutes. Using paper towels, gently press excess moisture from zucchini.
  3. Meanwhile, lightly coat small skillet with cooking spray; heat over medium-high heat. Add onion; cook until onion is tender. Remove from heat.
  4. In large bowl, combine eggs, Parmesan cheese, flour, basil and pepper. Stir in shredded zucchini, cooked onion and mozzarella cheese. Pour into prepared pan, spreading evenly.
  5. Bake about 25 minutes or until top is lightly browned and eggs are set. Add tomato slices and basil leaves on top . If desired, sprinkle with additional Parmesan cheese. Bake for 10 minutes more.

Makes 4 servings


Reduce sugar habits – Children

1. Eliminate or drastically reduce sugary drinks. This includes sport/energy drinks, sodas, lemonade, fruit punch and even 100% fruit juice. Manufacturers of 100% fruit juice often add sugar to it. And even if there’s no sugar added to it, the process of juicing fruit typically eliminates the fiber once contained in the fruit. Thus, kids don’t feel full after drinking it and often overindulge.On average, a no-sugar-added 250 ml glass of orange or apple juice contains 40 grams of sugar. That’s the same as a can of cola. I suggest drinking more water and milk. Eat whole fruit instead

  1. Serve more vegetables and fruits. Children should eat 5-9 servings of produce per day such as apples, carrots, broccoli, bananas, and peppers. Whole fruit and vegetables contain water and fiber, which will help kids to feel full.  Plus, research tells us that chewing is an important part of satiety.
  2. Eat whole foods that aren’t processed. Eating more foods in their natural state will not only ensure that you know what is in them, but will eliminate added sugars.
  3. Cook more at home. I realize this is a tough one, but the more you can cook for your family at home, the more control you have over the foods that you eat. Restaurants often add sugar (and lots of salt and fat) to enhance the taste of the foods on their menu. But these additives aren’t necessary for making foods taste good.
  4. Pack snacks ahead of time. If you’re out and about with your kids, it’s tempting to give in and grab a snack from the candy aisle, snack counter, or vending machine. But if you plan ahead of time and bring snacks with you, it’s possible to avoid this scenario. Fruits, veggies and dips (hummus, nut butters), trail mix, and nuts all travel well.

Chicken Curry


  • 1/2 tbsp olive oil
  • 1/2 tsp roasted cumin
  • 1-1/2 tsp masala
  • 2 tsp curry powder
  • 1/2 onion, minced
  • 5 cloves garlic, minced
  • 1 large tomato, chopped
  • 2 tbsp fresh cilantro, chopped
  • 1/2 cup light coconut milk
  • 2/3 cup water
  • 1 large sweet potato peeled and diced small
  • 6 skinless chicken thighs
  • kosher salt to taste


  1. Add onion and garlic and saute 1 minute. Add cumin, masala and curry powder and mix well, cooking 1 minute.
  2. Place chicken in the pan and season with 1 teaspoon salt.
  3. Add tomatoes, cilantro, coconut milk and water.
  4. Stir all ingredients and cover pan, simmer on medium-low until chicken is cooked through, about 30 minutes.
  5. Add sweet potatoes, 1/2 teaspoon salt and simmer, covered an additional 10 minutes, or until the potatoes are tender.

Pressure Cooker Directions: Reduce water to 1/2 cup and cook the chicken after step 4 on high pressure for 15 minutes, quick release then add potatoes, high pressure 5 minutes. Let it release naturally.

Beef and Broccoli Stir Fry

1 kg beef sirloincut in thin strips
4 cups broccoli florets
1/2 cup chicken broth
2 tablespoons soy sauce low sodium
2 tablespoons apple cider vinegar vinegar
2 tablespoons ginger minced
2 cloves garlic minced
1 1/2 teaspoons chili paste optional
2 teaspoons sesame oil
salt and pepper to taste
Zucchini Noodles to serve with

  1. Pre-heat a large wok or sauté pan over medium-high heat. Sprinkle the beef with salt and pepper to taste on each side. Spray pan with cooking spray and place beef in pan to sear. Cook until golden brown on both sides, turning once after about 2-3 minutes. Remove beef from pan, set aside.

  2. While the beef is cooking, whisk together the sauce: chicken broth through sesame oil).

  3. Add the broccoli to the hot pan and sprinkle with a pinch more of salt and pepper to taste. Pour in the sauce and bring mixture to a boil. Cover pan and reduce heat to low to steam the broccoli until bright green, about 5-6 minutes.

  4. Remove lid and add in reserved beef and any juices that have formed. Heat for another 2 minutes before serving as is or over Zucchini noodles


Natural Antibiotic Recipe

 Medicine has a lot of unnatural ingredients therefore it is always best to try some of the natural remedies especially to prevent cold and flu . I just love this natural antibiotic recipe . NB THIS RECIPE IS NOT MEANT TO CURE ANY DISEASE PLEASE SEEK DOCTORS ADVICE FIRST.


  • 1 garlic clove
  • 2 tbsp honey
  • 2 tbsp ginger powder
  • 1/2 tbsp ground chili peppers
  • 1/2 tbsp cinnamon
  • 1 Lemons fresh lemon juice

Add the crushed garlic, ginger powder, chill powder and cinnamon to the lemon juice. Now, mix all ingredients together and add the honey in the end. Let it rest for 3 hours on room temperature. Keep it in a glass container and store it in the fridge.

Every morning, before you eat, take 1 tsp of the syrup. If you already have a cold, take 1 tsp of the syrup, but three times a day, also before eating. You will notice the difference very soon.

Natural Cough Medicine

The following recipe will help you fight a cough. You can choose to use freshly squeezed pineapple juice or you also use already made juice with high amounts of pineapples. ( try to avoid store bought pineapple juice with sugar)


  • 250 ml of fresh pineapple juice
  • 1 tablespoon of honey
  • A piece of ginger root (about 7 inches long, grated)
  • 1/4 cup freshly-squeezed lemon juice
  • Half a teaspoon of cayenne pepper

How to make it:

Mix all ingredients together.

Then, take a quarter cup of it 2 to 3 times per day, just until your cough stops.