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Prepare tasty & healthy dishes

SOUPS     SALADS      COOKED MEALS     SMOOTHIES

Soups

Soup

BROCCOLI AND MUSHROOM SOUP

Ingredients

​

1 handful of mushrooms

4 finger broccoli (chopped)

½ teaspoon Himalayan salt

1 tablespoon olive oil

1 medium onion (chopped)

2 cloves minced garlic

Dr. Kasenene broccoli recipe

​

2 Tbsp tomato paste (see recipe below)

1 stalk of celery

½ teaspoon black pepper

1 cup water/ Vegetable broth 

2 table spoons lemon juice

Procedure

​

  1. Grill or sauté the mushroom with a little olive oil for 3-5 minutes and chop them.

  2. Heat a pan with oil then add onions, garlic and celery and allow to sauté for 1 minute. Add chopped broccoli, mushrooms and tomato paste.

  3. Then add water/ vegetable broth, salt, black pepper and allow it to boil for 7-10 minutes. Add lemon juice.

  4. Remove when ready and serve with garlic bread.

TOMATO PASTE

Ingredients

​

4 big tomatoes (peeled and chopped)

Himalayan salt to taste  

Black pepper to taste

Dr. Kasenene tomato paste recipe

Procedure

​

  1. Place the tomatoes into a blender and blend till smooth.

  2. Sieve the tomatoes. 

  3. To a pan, add the tomatoes and allow to simmer while constantly stirring till it thickens.

  4. Add salt and black pepper to taste and use.

TOMATO BASIL SOUP

Ingredients

​

1 Tablespoon olive oil

2 carrots, diced

1 medium onion, diced

1 4 medium size tomatoes

1 cup vegetable broth

1 stalk celery

2 teaspoon dried basil (1 Tablespoon for fresh basil)

1 teaspoon oregano (1 Tablespoon for fresh oregano) Himalayan salt & pepper to taste

1 teaspoon honey

Dr. Kasenene tomato basil recipe

Procedure

​

  1. In a large pot saute onions and carrots in olive oil until soft. Then add tomatoes, vegetable broth, and 1/2 teaspoon each of salt & pepper.

  2. Cover soup and let simmer for 30 minutes, stirring occasionally.

  3. Add basil and oregano.

  4. Use a hand puree to blend soup until creamy or transfer in batches to blender. Adjust salt to your preferred taste and honey if desired.

  5. Serve soup with fresh basil.

SOUPS     SALADS      COOKED MEALS     SMOOTHIES

Salads

Salads

CUCUMBER AND

TOMATO RAW SALAD

Ingredients

​

6 small cucumbers (sliced)

2 big tomatoes or 1 cup cherry tomatoes (sliced)

2 bell peppers

½ small onions (thinly diced) 1 teaspoon garlic (minced)

Dressing

​

2 Tbsp olive oil or avocado oil 2 Tbsp Balsamic vinegar

1 lemon squeezed

1 tsp himalayan salt

½ tsp black pepper

Fresh herbs (either oregano, parsley, basil, thyme or rosemary)

Dr. Kasenene cucumber tomato recipe

Procedure

​

  1. Add cucumber, tomatoes, onion and bell pepper into a bowl and mix well.

  2. Add ingredients for dressing in a bowl and mix thoroughly.

  3. Mix together and then serve.

LETTUCE AND

APPLE SALAD

Ingredients

​

1 cup leaf lettuce (roughly cut)

1 medium carrot (grated)

½ avocado (cut into cubes)  

1 red apple (cut into cubes)  

1 cucumber (diced)

1 large tomato (diced)

Pinch of salt

Dressing

​

¼ cup olive oil

¼ cup lemon juice

1 tablespoon fresh basil (chopped)  

1 tablespoon white balsamic vinegar

1 garlic clove (minced)

2 teaspoons honey

½ teaspoon Himalayan salt  

¼ teaspoon black pepper

Dr. Kasenene lettuce apple recipe

Procedure

​

  1. Place the lettuce, avocado, carrots, cucumber, tomato and apple into a bowl then mix.

  2. Mix the ingredients for the dressing.

  3. Add the dressing to the salad and serve.

SOUPS     SALADS      COOKED MEALS     SMOOTHIES

lettuce and apple salad

Cooked meals

cooked meals

MUSHROOM AND

VEGETABLE STIR FRY

Ingredients

​

1 big carrot (diced)

1 handful mushroom (chopped)

1 medium onion (diced)

2 medium tomatoes (diced)  

1 medium sized cojet

½ teaspoon Himalayan salt  

2 tablespoons olive oil

½ head broccoli and cauliflower (cut into florets)  

1 tsp chopped parsley

1 teaspoon dried oregano

Dr. Kasenene recipe

Procedure

​

  1. Heat a pan with little olive oil and add mushrooms then fry till golden brown.

  2. Remove the mushrooms and place on a plate then wash the pan.

  3. Heat the pan with little olive oil and add onions.

  4. Fry till the onions and allow them to sweat without changing colour.

  5. Add broccoli, cauliflower and cojets, fry for 8 minutes and add tomatoes, salt and the fried mushrooms.

  6. Add dried oregano and parsley.

  7. Fry them till ready, remove and serve.

GRILLED TILAPIA FISH

Ingredients

​

2 tablespoons lemon juice

½ teaspoon Himalayan salt  

1 tablespoon paprika

½ tsp tumeric

½ teaspoon cayenne

Dr. Kasenene grilled tilapia recipe

2 tablespoon olive oil  

2 tilapia fish fillet

4 lemon wages

1 medium onions

Procedure

​

  1. Mix the lemon juice, salt, paprika, turmeric, cayenne and oil well then apply on the fish

  2. Marinate the fish for 10-15 minutes

  3. Heat the grill and oil it then place the fish and grill till both sides turn golden brown

  4. When ready, serve with fried yams, lettuce leaves, raw tomatoes, onions and avocado

SOUPS     SALADS      COOKED MEALS     SMOOTHIES

Grilled tilapia fish

Smoothies

Smoothies

TROPICAL TONIC

SMOOTHIE

Ingredients

​

2 handfuls of spinach

1 avocado

2 tablespoon lemon juice

1 cup mango

1 cup pineapple

¼ cup pumpkin seeds

Water

Dr. Kasenene tropical smoothie

Procedure

​

Place all the ingredients in a high-power blender and blend till smooth and creamy. Add some water
if the smoothie is too thick.

​

NB: Not recommended for diabetic patients.

Tropical tonic smoothie

BERRY BANANA

MANGO SMOOTHIE

Ingredients

​

1 banana (chopped)

1 cup strawberries/ raspberries/blueberries/ mixed berries

1 medium sized mango (chopped)

½ cup orange juice

1 table spoon chia seeds

1 cup spinach

½ a cup unsweetened soy, almond or cashew milk

Dr. Kasenene recipe

Procedure

​

Place all the ingredients in a high-power blender and blend till smooth and creamy. Add some water if the smoothie is too thick.

 

NB: For diabetic patients, use paw paw or avocado instead of bananas and mangoes.

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