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Fats nutrition

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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.

MUSHROOMS AND CHERRIES OMELETTE
INGREDIENTS
*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

METHOD
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.

CHEF’S HINTS AND TIPS
*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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KUX DROPS LEFATSHE LENO

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Hip-hop artist Kux has dropped a single dubbed Lefatshe leno, out of his latest EP titled That’s Me. The song is currently on high rotation on local radio stations and notable music platforms. In an interview with Vibe this week, Kuk said that he was pleased with the positive feedback to the song.

Born Kutlwano Kabelo Mokgatla in Selebi-Phikwe, 31-year-old Moshupa native, is also a composer and writer. He started his solo career in 1999. His first solo track, I Kicks It, was recorded by Young Sluggz and produced by Motswako Makaveli. He was still schooling in Johannesburg, South Africa then, and it was during this time that he got to interact with the likes of Zeus, KB and Samba T who he says are still some of his inspirations in the local music industry.

He recorded his second song Huskey with Loso and Lunatic in 2010. Lif Aman, produced by Skywalker Productions, recorded the song at Bazamele Records. In 2012 he put together a mix tape and worked with QBio and Uzzi among others. Last year he linked with GreedySkillz, which resulted in the introduction of long-time producer Lil Boi and signed onto his label Fiendz Music Records. “That is when we decided to fuse and create a dynamic apply named Motswako Palamente,” he recalls. Their track Shots played on Yarona FM for the first time in 2013. In 2014 he worked on a new EP titled L.I.F.E.S.T.Y.L.E ya mrepa.

The first single, Campus, featuring Saxxx, was released online and was downloaded more than a thousand times, and also featured on Yarona FM Hip hop show Headspace. In 2015 he recorded his second single Cough It Up featuring Jinx and Swazi Block. In 2016 he linked with Lanie and recorded and released a cover song titled R.I.C.O. originally done by Drake and Meek Mill, which raised heads for both of them. He later dropped his second mixtape, Phapha, which dropped later that same year. To wrap things up, he dropped BluChampagne. In 2017 he featured on Free, another single off Jinx mixtape. In 2018 he shot the video for BluChampagne and recorded a follow-up single titled CBD later the same year.

He says that he is working on more music individually and also wants to collaborate with local artists such as Apollo and Loosecat among others. He said he chose artists who he admires and has a strong following as this would also give him the vantage to extend into their markets. Kux also said that he is working towards a full studio album. He said he has international appeal and wants to create a brand that will be competitive globally.

“I dream of more than local awards…I aspire to clinch MTV and Grammy awards.” Earlier this year Kux was signed to Exclusive Media, which handles publishing, recording, vocal mixing mastering, recording, brand development, show outsourcing and general management. His management team explained that they are working hard to create a brand out of Kux and subsequently attract endorsements for him.

They said they had collaborated with several youth owned companies to help them build capacity and create seamless solid brands. “Through Exclusive Media, we have also created platforms for young artists, particularly those who are upcoming, to not only show them the ropes but also help them elevate their careers.”

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MARUATONA PUBLISHES ABSTRAXTION BOOK

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Oarabile Omaru Maruatona has published a book titled Abstraxtion, a collection of literary summaries. He recently explained to Vibe that an abstract in a literary sense is a summary of a larger text.

“The pieces I wrote are abstracts in both a literary and artistic sense. In this book, I take the reader through the exhibition of my abstracts, hence Abstraxion. This is a word I came up with, and it is as daring as the book itself is,” he said. He further said his context at the time he started writing is what got him to write in the first place. “In 2010, I decided to leave the best job I could ever have in Botswana, as a graduate with Debswana to return to Australia.

I had previously studied my bachelors’ degree in Australia on a Debswana scholarship. I probably had the best job any graduate could have at the time, and I spent it moving from one section of the mine to another until I had covered the entire mining value chain. As you can imagine, it was an amazing opportunity and I was getting paid for it. So to walk away from a gig like that, I had to think deeper about the new Australian opportunity, an industry PhD.

“This is a PhD that one does in collaboration with an industry entity who have a direct interest in the research or the research outcome. My PhD was in collaboration with one of the biggest banks in Australia and involved researching and developing Artificial Intelligence algorithms to be used in the bank’s Internet banking systems for security. So all this overwhelmed me and I felt like I was going insane at some point. I needed an occasional outlet. To reaffirm my sanity, I started writing short pieces, mostly reflecting on my experiences and learnings.

I have always been a keen reader and a conscious consumer of music so as I started to write, my musical, literary and other artistic tastes came together and the product was the unique style of writing and content found in Abstraxion.”  Maruatona further noted that he first wrote the book for his sanity and intellectual freedom, and mostly because he loved it. “Over time, I realized my topics were always political, Africanist, philosophical and somewhat activist.

I resolved that if these pieces had to form a book, it had to inform and inspire the reader. I also knew that the book had to be on-point content-wise, style-wise and timewise. I wrote every piece when I had at least an hour to write, most pieces were written in between times, which is why the whole book took the duration of my PhD.

The book includes 45 pieces and I cover a range of topics including the state of Africa, the global economic system, climate change, personal introspection, old African legends and a few homages including one to women, one to my unborn child and another to the people who have enriched my life one way and another.” Maruatona noted that this book is for knowledgists: those who love and seek knowledge. “The book came from deep intellect but the philosophical notions shouldn’t scare the everyday reader. It is a book to be read, shared and discussed.”

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