Kenyans love their margarine and their bread,so much so some bread companies include a free    sachet of margarine when they package  their loaves.

But you do not have to have your bread with margarine,try butter or avocados for a really nutritious start  to your morning.


4 slices whole wheat bread

1/2 of a ripe avocado 

salt and pepper to taste

2 ripe tomatoes,sliced thinly into  rings

toasted sesame seeds(optional)

Tomato and avocado cream  sandwich
Tomato and avocado cream sandwich


1.Using a teaspoon,scoop out the  the flesh of the avocado into a small bowl,add a pinch of salt ,  dash of ground black pepper and mash with a fork.

2.Take 4 slices of whole wheat  bread and reserving 2,spread the avocado

cream on two of the bread slices ,.

3.Arrange the tomato rings on top of the avocado cream and sprinkle some toasted sesame seeds on top,then top with the 2

remaining bread slices. You will end up with 2 sandwiches.

4.Trim the crusts from the sandwiches and then cut diagonally.

Serve with preferred cold/hot beverage.


The garden salad below uses items you already have in your kitchen,all natural of course and you will wonder why you ever use salad dressing from a bottle.

The flavours just burst into your mouth and hit your palate and your taste buds will just die and go to heaven.

I have eaten so much of these in the past few weeks am about to get bunny ears .

Tomatoes are in plenty right now in Kenya and there is no reason not to have these on your plate every other day.

Use ripe tomatoes that are still firm to touch to get the best of this salad.


2  medium-sized tomatoes

1 small onion peeled and sliced thinly

1 small green capsicum 

1 small carrot washed,peeled and grated.

Juice from 1/2 a lemon

2 tablespoons olive oil/vegetable oil

Black pepper(optional)


1.Place the small onions in a small bowl,sprinkle some salt over them and add hot water then set aside.

2.Meanwhile in a salad bowl  add the olive oil,juice the lemon and whisk lightly with a fork,add a dash of black pepper  if desired ,whisk again and set aside.

3.Slice the tomatoes in half and scoop out the seeds and julienne them (slice thinly lengthwise) add to the salad bowl.

4.Julienne the small green pepper too ,add to bowl.

5.Add the grated carrots.

6.Drain the water from the onions and squeeze out the water using clean hands.

7.Sprinkle these on top of the vegetables in the salad bowl.

8.Use a fork or toss the salad and serve immediately.

For added richness you can add thinly sliced avocado.