Have you ever wondered how you would get thick stews without having to resort to use of additives?

You can read my post on why i got rid of my Royco here and some comments on my blog on why some people are not using it here.

Here are some easy ways.

1.For meat stews just before frying the meat, flour it,place the pieces of meat on a flat plate sprinkle  2-3 tablespoons of flour for every 500 grammes of cubed beef then fry.

You can choose to use corn flour or any all-purpose flour but not-self raising flour.

2.Use lots of tomatoes and grated carrots they not only add color but will give you stews a thick orange color and   an enhanced sweetness.

3.Add a potato or two together with your meat and let simmer slowly till meat is tender.


Sophia Loren in younger days.

“Everything you see I owe to spaghetti” – Sophia Loren .

She was not just referring to the benefits of eating pasta but to the overall benefits enjoyed by people whose diet is classified as Mediterranean . The cuisines mostly associated with this diet are from Italy,Greece,Spain but may also include  some 18 other countries that border the Mediterranean sea.

These diets use a lot of fresh foods and they eat a lot of fresh vegetables too.

Here is a simple pasta recipe anyone can cook with their eyes closed.


Baby spinach/any spinach whole (10 stalks)

1 medium-sized carrot grated

1 large tomato ,diced

1 small onion,diced

dash of black pepper,salt


200 grammes of spaghetti

Lots of water

Large enough saucepan 



The general rule of thumb to follow is grammes of spaghetti per person.

Make sure you have enough water to allow the spaghetti to have room to swirl around,that way you don’t end up with a lumpy mess.

1.Bring water to boil in a medium-sized saucepan and add the spinach whole,let it blanch for 2-3 minutes then scoop it out and let cool before chopping it.

2.Meanwhile bring the water you blanched the spinach in back to boil and add the pasta and let it boil for 6-7 minutes uncovered.

As the pasta boils get a pan and saute’ the onions till soft,add the tomatoes ,carrots,salt and some black pepper and let cook till soft on medium low heat.

4.By this time pasta should be ready,drain but reserve about 5-6 tablespoons of the pasta water which you add the pan with the vegetables to help thicken the sauce.

5.Add the chopped spinach let it cook for 2 minutes then  remove vegetable pan from heat and add the pasta,turning with kitchen tongs or fork so that the spaghetti strands are coated with the sauce.

6.Get a fork and twirl your way to spaghetti wonder land

Buon appetito!


Pears are a great source of dietary fibre in the form of pectin and are great source of naturally occurring sugars in the form of sucrose,fructose.

They also contain potassium and vitamin C.

Store them in your refrigerator,packed  in a plastic bag for up to 3 days,after that they lose their crispness and turn soft and mushy.Its pear season in Kenya and just today after going shopping at my local market I was feeling really hot and decided to buy a really nice looking luscious pear and some water melon and decided to cool off after my lunch with this juicy salad.


Pear image from 123rf.com


1 medium sized pear,cubed

1/2 cup of water melon cubed

1/2 juice of 1 lemon


In a small salad bowl mix the lemon and pear and squeeze the lemon juice on top then toss.

2.Sit on the couch put the first spoonful in your mouth close your eyes and chew slowly enjoying each crunchy bite

You can add any other fruit of your choice like sliced avocado,banana,strawberry whatever your heart desires.

Sorry i have to go back to  the kitchen to make more  salad.

Buon appetito!


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.