Lemon & Dill Chicken

Servings: 4
A taste of the Mediteranian, fresh lemon and dill create a quick Greek-inspired pan sauce for simple sautéed chicken breasts.


• 4 boneless, skinless chicken breasts (1-11/4 pounds)
• Salt & freshly ground pepper to taste
• 3 teaspoons extra-virgin olive oil or canola oil, divided
• ¼ cup finely chopped onion
• 3 cloves garlic, minced
• 1 cup reduced-sodium chicken broth
• 2 teaspoons flour
• 2 tablespoons chopped fresh dill, divided
• 1 tablespoon lemon juice


1. Season chicken breasts on both sides with salt and pepper. Heat 11/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.
2. Reduce heat to medium. Add the remaining 11/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.
3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed
platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.
Per serving: 170 calories; 6 g fat; 3 g carbohydrate; 24 g protein

Drop The Yolk

Don’t eat the egg yolk.

I’m not sure which came first: my love for poached eggs on avocado toast or the science supporting the health benefits of whole eggs, yolks included. Either way, I’m on board with the advice to eat whole eggs since yolk contains much of eggs’ nutrients, and can make meals more satisfying.

There is one exception, though: I still recommend egg whites in omelets (or reducing the amount of yolk you use), especially if you like to add cheese. For the average person, three whole eggs plus cheese adds up to more calories than likely needed.


It’s A Fight I Don’t Plan Losing

Always be thankful. Please read this re-post by @Cheymarie_fit on Instagram and give her some prayers!

REPOST: @cheymarie_fit: “This is hard for me to post…
Left- Before we knew I had cancer. I was a solid 130lbs and 15% body fat. Also had a nice little booty growing back there. –

Right- Taken yesterday. Stage 4 Low Grade Serous Ovarian Cancer. After almost 14 days in the hospital, a poop bag, and a major surgery; I stand at 105lbs. That’s way to small for me. I’m 5″5. I lost everything. Cancer has taken so much from me. The body I worked so hard for 2 years to get, the ability to have and carry my own child, my hair, and so much more, but one thing for sure is that cancer has not taken my fight and faith. –

I will never stop fighting. I will never lose my faith. I will never let cancer win. Today has been a rough day for me mentally, but that’s okay. I know tomorrow will be much better and I’m thankful to be alive and to see another day. I know GOD is up there working and I know he will give me the strength to fight, the light to see in the darkness, and will lay his healing hands on me. –

This is the toughest battle I have and will ever face, but I know I can do it. The hardest part of all this is my body change. I have a hard time looking at myself in the mirror but I’m learning to love myself again and I know this is only temporary. Once I get the clear light to workout, I’ll be in the gym banging those weights.

Oven Roasted Bacon Apple Wedges

Servings 4


• 4 small golden delicious apples – cored and cut into 4 wedges
• 12 sage leaves
• 12 slices of streaky bacon
• rocket and watercress leaves
• Parmesan olive oil


• Preheat the oven to 220°C.
• Wrap a wedge and sage leaf together with streaky bacon, repeat with remaining wedges.
• Roast for ± 20 minutes or until the bacon is crispy and the apple is soft.
• Serve immediately with rocket and watercress leaves and a drizzle of parmesan olive oil.
Tip: If you do not have parmesan olive oil, sprinkle a bit of finely grated parmesan cheese over the wrapped wedges and drizzle some olive oil over

What is your view on?

I have been involved in the fitness/bodybuilding industry for many years, and I have never thought it strange to see or train a lady with weights. (Believe me some ladies are strong). In fact I have had ladies as training/spotting partners.

The following is an extract from an article in T-Nation

We’re not women trying to look like men. We’re women who want to express strength, resilience, dedication, and beauty through built, but natural physiques. The perception of female bodybuilding has been tarnished by pro bodybuilders who forfeited the look of a healthy female figure in order to go pro, become victims of fetishism, and garner attention by making muscle look grotesque instead of gorgeous.

We don’t want any part of that freak show. A hard female body can be accomplished with sweat, solid nutrition, good supplementation, and the right mindset.

And we’re tired of dispelling the myths. We are tired of having to reassure other women that weight training is not going to make them massive like competitive female bodybuilders.

Think, for a moment, how much better off we’d be as a society if women wanted to make their bodies healthier with weight training. And think of all the women who’ve been resistant to it because they’re afraid of looking manly. Yes, it’s a silly fear, but that image – that association between steroidal women and the word bodybuilding – still needs to be retired. It’s outdated and not enough women know it.

Smoked Mackerel & Avo

Servings 4


• 6 peppered smoked mackerel fillets
• 4 Boiled Eggs
• 2 ripe avocados
• 1 lemon
• Black pepper and sea salt to taste
• extra-virgin olive oil
• Chopped spring onions or rocket


• Break the mackerel up on a plate.
• Slice the avocado and scatter it over the mackerel.
• Squeeze over the lemon and give it a good crack of black pepper, a sprinkle of sea salt and a decent splash of oil.
• Add a boiled egg, spring onions or rocket.
Tip: If you do can’t find peppered smoked mackerel, you may use smoked snoek

Lamb Curry

Cape Malay Cooking with Fatima Sydow


1 kg lamb pieces
3 onions, peeled and finely chopped
3 tbsp oil
3-4 cardamom pods
3-4 cinnamon sticks
3 tbsp, finely chopped garlic
1 tbsp, finely grated ginger
1 tsp turmeric
3 tbsp roasted Masala
1 tablespoon breyani masala
Salt to taste
6 potatoes, peeled and cubed
Fresh coriander


In a large pot, heat the oil on medium heat and add the onions, salt, cardamom, and cinnamon sticks and fry until golden brown

Add the meat and garlic and ginger and braise for 5-10 minutes . Add 1 cup of hot water and and cook for 30-40 minutes on medium heat, stirring occasionally . Next add all the spices and braise and stir for 10 minutes. Adding only a tbsp of water at a time . Add the potatoes and 1 to 2 cups of water and cook until potatoes are soft, stirring when required , garnish with fresh coriander. Serve with roti or white rice .



Traditional Cape Malay Recipe

Cape Malay Cooking with Fatima Sydow

10-15 Lamb pieces
5 tablespoons of oil
3 onions, peeled and finely chopped
Salt to taste
2 Star anise
5 cardamom pods
4 cinnamon sticks
2 cloves
6-8 garlic cloves, peeled and finely grated
2 tablespoons of freshly grated ginger
1 teaspoon of turmeric
2 tablespoons of breyani or akhni masala
2 tablespoons of roasted masala
6 potatoes, peeled and halved
3 cups of Basmati rice
Fresh coriander

First , cook the rice in water and a teaspoon of salt For 7 minutes only. Strain with cold water and put one side.

In a large pot, heat the oil and add the onions, and whole spices. Fry and stir until golden brown. Next, add the meat and garlic and ginger and braise on a medium heat for 10 minutes. Next, add a cup of water and cook for 30 minutes. Stirring occasionally. Next, add the salt and spices and braise for a few minutes to cook through the spices. Next, add the potatoes and 2 cups of water and cook until potatoes are almost soft. Next add the rice and give one stir. Sprinkle over coriander and close with lid simmer for 15 to 20 minutes. For a wet Ahkni add half a cup of water when adding the rice and 2 extra tablespoons of oil. Serve with sambal.

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Baked mushroom meatballs

Servings 4-6




• 250 g beef mince
• 250 g big brown mushrooms, minced
• 90 g fresh breadcrumbs
• 45 ml fresh parsley, chopped
• 1 egg, beaten
• salt and milled black pepper
• 15 ml oil
• 1 tin tomato and onion mix
• 250 ml beef stock
• 15 ml tomato paste or sundried tomato paste
• 5 ml smoked paprika
• 1 roasted yellow pepper, sliced
• salt and milled black pepper
To serve:
• sour cream
• smoked paprika
• oregano or thyme leaves
• mashed potatoes and seasonal vegetables


Preheat the oven to 180°C. Combine all of the ingredients, except for the oil, in a mixing bowl. Using floured hands, shape spoonfuls of the mixture into meatballs. Heat the oil in a pan and brown the meatballs on all sides. Transfer the meatballs to an ovenproof casserole.
Mix all of the sauce ingredients together and pour over the meatballs. Season with salt and pepper.
Cover and bake in the oven for 20-25 minutes. Top with a swirl of sour cream, a little smoked paprika and oregano leaves. Serve with mashed potatoes and seasonal vegetables.
Recipe reprinted with permission of Mushroom Farmers’ Association.

Chocolate Java Protein Shake

Here is a great way to get your breakfast, coffee and dessert in on a Sunday morning.


Serves: 1


  • 1 cup ice
  • 1 cup Full Cream Milk
  • 1 teaspoon instant coffee
  • 1 scoop PSN Chocolate whey protein powder


  1. Add ingredients in the order listed into a blender.
  2. Blend until smooth.

(If you are wanting to make this a special treat/cheat add a tablespoon of dark chocolate chips before blending)