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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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BOSJE elevates jazz education in Botswana

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CHANGING LIVES: Music has the power to empower youth.

The Botswana Society of Jazz Education (BOSJE) will host the 9th annual International Jazz Day for the 3rd time this year at the Maitisong theatre. According to the founding chairperson Akhutlheng Mogami, the society was formed to create a platform for jazz musicians and aspiring jazz musicians to grow and share ideas and even have their work documented.

“As a society, we have realized a need for jazz education. There is also no documentation about jazz in Botswana, which makes it difficult for both the teachers and students when it comes to teaching and learning about jazz as there is no local content to refer to. It is also for purposes of funding applications to run workshops and host festivals and exchange programs that we needed to have a legally registered nonprofit making entity as this one,” she said.

BOSJE was officially registered on the 31st of August 2015 with the registrar of societies and some its objectives include to ensure the growth of Jazz in Botswana and development of jazz education; to build jazz community by advancing education and research; to document, preserve and archive our Botswana jazz heritage; to promote skills development and performance through jazz camps, exchange programs and jazz shows and festivals, and to also develop new audiences.

In January 2017 the society formed a youth jazz big band (Big Bands). Mogami noted that they managed to bring together young people from all walks of life to teach them about jazz and how to play jazz. Since then, the band has been growing substantially both musically and professionally. She noted that The Big Bands in Botswana project which aims to put together jazz bands in schools and communities all over the country. “The project brings together young people and teaches them to play music in an ensemble set up.

The project commenced on the 15th of February 2019 with the primary objective of this project is to bring positive social change through music. Children who are involved in this music program receive a music education, which we believe will lead them to improved overall academic success. The children will also learn the essential skills needed for the 21st century workforce.

In addition to that, these children will also have a platform to exercise their creativity, and all this will in turn grow their confidence.” The band has graced the Masire foundation annual gala dinner, International Jazz Day, Annual De Beers sight holders Dinner, and Gaborone toastmasters among others.

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Diva Vebrok and Benson Phutego drop love sin gle

The MidweekSun Admin

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NEW OFFERING: Benson & Diva Vebrok’s listening session rocked

Diva Vebrok and Benson Phutego recently released their joint single titled Ha o ka leba. The two launched the song at a listening session at Greenberry Gardens. Music artists including Nono, Franco and promoters PP and Gloria Dzwikiti as well as other industry role players flocked the venue to listen to what the two have to offer and they were not disappointed.

The single is good quality – from the melody, lyrics, rthyme and production. The divine diva Diva Vebrok adds a golden touch with her smooth voice while the bold and eloquent Phutego’s voice complements hers as he breaks out into poetry.

Director of ceremony at the listening session Berry Heart also kept the crowd galvanised throughout the night with her energetic spirit. President of Music Promotions Zenzele Hirschfield expressed appreciation for the support rendered to the two and highlighted that it is important for artists to support one another. “I am honoured to see that that many people in the local music industry have come out to support their fellow artists.

This means a lot and we really need to unite as artists all the time,” she said. She sang praises for Diva Vebrok who she said was passionate and hard working. “She is more than just an artist but also an influencer and entrepreneur. She is one of the women in the music industry who work hard and never give up on their craft,” she said.

Phutego impressed the crowd with his words of wisdom as he appreciated being featured by Ve brok on the single. “It was great working with her as she is passionate and hard working. Women are the pillars of society and as such they should be respected. I have no regrets about this project because I am confident that we produced a great love song.”

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