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Whole wheat Sada Roti

  • 3 tbsp. whole wheat flour

  • 1/2 tbsp. yeast

Curry Bodi

  • 1/2-1 cup bodi slices

  • 3 tbsp. curry powder

  • 1 tbsp. masala and saffron powder

  • 1 garlic clove

  • 2 bandania leaves

  • 1 pimento

  • 1/2 pepper

  • slice onion

  • curry leaves

  • 2 tomatoes



Mix roti ingredients together with a little warm water. Knead and leave to swell a little.

Blend washed seasoning for the  bodi and slice up tomatoes. Add water to the curry, masala and saffron. Cook down first before adding seasonings and tomatoes. Then add bodi a few minutes later.

Roll out flour mixture and cook on both sides using a tawa or regular non-stick frying pan. Enjoy together.

Sada roti and Bodi


Nutrition Facts

4g Dietary Fibre

29.8g Carbs.

9g Protein

2g Fat

Serving : 1



Banana Oat Smoothie


  • 2 tbsp. oats

  • 1 banana

  • 2 tsp. honey

  • sprinkle cinnamon

  • 1/2 tbsp. cocoa powder

  • 1/4-1/2 cup low fat milk



Blend all ingredients and drink slowly. Enjoy your meal.

Nutrition Facts



8g Fat

10g Protein

50g Carbs.

5g Dietary Fibre

Serving : 1


Chocolate Granola


  • 3 tbsp. oats

  • 1/2 tbsp. honey

  • sprinkle cinnamon

  • 1 tbsp. chocolate chips

  • 1 tbsp. cranberries

  • 1/2 tbsp. cocoa powder

  • 1 tsp. oil


Mix all ingredients together. Microwave for 1 minute, but stop every 10 seconds and mix together.

Enjoy when cool. 


Nutrition Facts



12.5g Fat

7.2g Protein

62g Carbs.

7.2g Dietary Fibre

Serving : 1


Mac and cheese


  • 1/4 cup macaroni (whole wheat)

  • 2 tbsp. low fat milk

  • 3 tbsp. low fat cheese

  • 1 tbsp. herbs (onion, garlic)

  • 2 tbsp. carrots

  • 2 tbsp. green peas

  • 2 tbsp. cabbage


Boil water and add macaroni and peas. Boil for a couple minutes until partially cooked and add in the cabbage and carrots. Add herbs and seasoning. Strain. Add milk and cheese. Enjoy when cool. 

mac and cheese.png

Mug Brownie


  • 3 tbsp. wheat flour

  • 1-2 tbsp. oat flour

  • 2 tbsp. cocoa powder

  • 2 tbsp. honey

  • 1/2 tsp. baking powder

  • 2 tbsp. low fat milk

  • 1 tbsp. chocolate chips


Mix ingredients together well in a mug. Microwave for 10-20 second intervals and check until fully cooked after 1 minute.


Curry Egg with Rice and salad


  • 1 small onion

  • 3 small tomatoes

  • 1 garlic clove

  • thyme and rosemary to season

  • 1 egg 

  • 2 tbsp. rice

  • kale

  • sprinkle black pepper

  • 2 tbsp. curry powder and sprinkle geera



First wash and crack open egg, removing the egg yolk. Slice and add onion, garlic and a little thyme and rosemary. Mix together and cook using a non-stick frying pan. Set aside when cooked. Roll and slice into 3 pieces.

Boil rice with some black pepper until rice is soft.

Add curry with geera to water and pour in the non-stick frying pan with some water. Boil down to cook mixture. Add tomatoes and onion as well as thyme and rosemary. When cooked, add sliced of egg and mix together. Plate items and enjoy with salad.

Chocolate covered date snickers


  • 2 tbsp. peanut butter

  • 6 dates

  • 2 walnuts, 2 almonds

  • 1/2 cup chocolate chips

  • sprinkle cinnamon



Remove seeds from inside date. Fill each date with peanut butter and sprinkle some crushed nuts over. Melt chocolate and coat dates. Freeze for 20 minutes and enjoy.


Twisted bread sticks with tomato sauce


  • Breadsticks:

    • 2 cups whole wheat flour​

    • 2 tbsp. flaxseed

    • 1/4 cup white flour

    • 2 tsp. yeast

    • herbs: thyme, rosemary

    • 1 cup low fat cheese

    • honey and salt for taste

  • Tomato Paste

    • 10 small tomatoes​

    • 3 pimento

    • 5 chadon beni 

    • 3 garlic cloves

    • 1 small onion

    • 1 carrot

    • basil, parsley, oregano

    • honey and salt for taste


Add yeast to warm water. Mix together dry ingredients for the bread-stick. Add water and knead into a dough with yeast. Leave to swell. Then roll out, slice up and twist dough. Place into a tray and bake for 30 minutes. Add low fat cheese and bake again for 15 minutes or until cooked. Enjoy with tomato paste.

For the tomato paste, blend all washed ingredients with water. Place into a pan and cook for 15 minutes or until water boils down. Add honey and salt for taste.

No bake peanut butter oat cookies


  • 1 cup peanut butter

  • 2 cups oats

  • 1/4 cup honey

  • 1 tsp. essence

  • sprinkle cinnamon

  • 1/2 cup chocolate chips (optional)

Method: Mix together and separate into 16 cookies. Leave in the fridge to cool and solidify for 20 minutes. Enjoy.

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