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Fats nutrition



Nutritionists suggest that we should aim to cut our intake of fat to 27- 30 percent of our total daily calorie intake.

If you average diet totals 2000 calories, this will mean eating no more than 75g of fat a day. As a guide bear in mind that most people consume about 40 percent of their daily calories in the form of fat. Remember however that if you are being treated for any medical condition, you must discuss with your doctor the changes you propose making in your diet before you begin your new regime.

*175g cherry tomatoes
*225g mixed mushrooms
(such as button, chestnut, shiitake, oyster, wild mushrooms)
*Four tablespoons of fresh vegetable stock
*Small bunch fresh thyme
*Four medium eggs separated
*Four medium egg whites
*Four tablespoons of olive oil
*25g rocket leaves
*Salt and pepper
*Fresh thyme for garnish

Halve the tomatoes and place them in a pan. Wipe the mushrooms with the kitchen paper, trim if necessary and slice if large. Place in a pan.
Add the stock and the thyme to the pan and season to taste with salt and pepper. Bring to the boil, cover and simmer for 5-6 minutes until tender. Drain, remove thyme and discard but keep the mixture warm.
Meanwhile, whisk the egg yolks with 8 tablespoons of water until frothy. In a clean, grease free bowl, mix the 8 egg whites until stiff and dry.
Spoon the egg yolk mixture into the egg whites and using a metal spoon, fold the whites and yolks into each other until well mixed.
For each omelette, brush pan with one teaspoon of oil and heat until hot. Pour in a quarter of the egg mixture and cook for 4-5 minutes or until the mixture has set.
Preheat the grill to medium and finish cooking the omelette for 2-3minutes.
Transfer the omelette to a warm serving plate. Fill the omelette with few rocket leaves and a quarter of mushroom and tomato mixture. Flip over the top of omelette, garnish with sprigs of thyme and serve.

*Take care not to knock the out too much of the air when fold the whites and yolks into each other. (Refer to 4).
* You can also add cheese to complement the omelette.

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GOING PLACES:The singer has a new offering

CharmaGal is back with a bang. After a hiatus, following her hit Jabu last year, she has released an all Setswana thriller album just in time for festive.

The local music sensational is back into her stardom feat, the album brings yet another set of tracks in her 8-track album titled Lekgamu la bananyana. Touch Records in Gaborone officially released the album this past week.

During a media brief held at Botswana Craft in Gaborone this past week, CharmaGal revealed that she has been working hard on the album thus having high expectations on it. According to Charma, Lekgamu la bananyana is a notch high than her previous music deliverables.

Speaking to Vibe a day before boarding a plane to the United Kingdom where she was performing alongside South Africa’s BabesWodumo, she said that what makes her unique is staying to her craft. The Mmokolodi hit-maker said that it is giving what you are to the people that then opportunities arise for artists.

“People need to stay true to their uniqueness, this new album represent my style of delivering music, that represents my key and my melody that is why it is easy for people to react to it,” shared CharmaGal.

She also said that piracy is a concern in the music fraternity, adding that she has targets she has set for herself in regards to the number of copies she wants to sell on the album. “New technology remains a mystery for us artists, in a day after the release of the album, people will be she sharing out the music through Whatsapp and other social media networks and that is amazing.”

Meanwhile, a week after the release of the album, track 3, dubbed Banyana, is driving CharmaGal fans crazy. The song has already been played on various radio stations in the country. In the song, CharmaGal says that she does not need to get to work because she has hangover garnered from the weekend. **The album is available at most music stores.

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Shamele drops solo kwaito offering

Irene Shone



omolemo Thepa aka Shamele says kwaito music has taken out the artiste in him and he plans to elevate the genre as time goes. The 27-year-old recently released his first-ever solo single dubbed, ‘Dula S’tilo’.

He tells Vibe that the new single was actually written to honour the president of Botswana, Mokgweetsi Masisi as he sat on the presidency throne. He explains that he has been in the music industry for the past six years, featuring other artistes but decided to [produce his solo work this year.

“I have written this song and composed it to dedicate it to Masisi as a way of welcoming him to his new position,” he says.Shamele is confident that having worked with a variety of well-established artistes has given him light and direction to grow the Kwaito genre. Asked why he chose Kwaito of all other genres, he said that Kwaito is unstoppable and just needs nurturing.

“I found Kwaito in existence when I was growing up, and I have never come across any boring rhythm of Kwaito music. It is just unstoppable and thus, I want to be associated to it.”
He also shares with Vibe that local talent kept him motivated to also have a dream of becoming a solo artiste.

“The Real Magosi group inspired me to be where I am today together with all the local artistes in general because I embrace local music.” Shamele further says that he takes pride in the fact that he has already performed his song in the president’s presence recently in Moshupa at an event.

He also appreciates the positive feedback that he already has on his new work. Dula S’tilo currently enjoys airplay at Duma Fm, RB1 and RB2. The single was produced at True-African Studios. Shamele says that at the moment, he is focused on building his brand and give his fans and the local music industry the best.

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