The Waking Crew 2.0

Catch Jarret and Deon for their early morning antics: 06:00 - 09:00

Read More

The Coffee Break

Get that morning buzz you need, from 09:00 - 12:00

Read More

The Hard Drive

with Christine, for your lunch time entertainment 12:00 - 15:00

Read More

The Headrush

End your busy day with Chops, 15:00 - 18:00

Read More


Welcome to our Fast Fabulous Feasts! Every week we will give you a tried & tested recipe to add to your family dinners.
Here you will find a collection of weekly additions (every Wedneday) of quick and easy, delicious meals. 

Slap your apron on and get cooking!



Cheesy Smoked Fish Bake

This Cheesy Smoked Fish Bake is a super midweek meal and so simple to prepare. Raw chunks of smoked hake/haddock covered in a luscious cheese sauce and baked until golden and bubbling. I serve this with an asparagus and watercress salad dressed with lemon. Some garlic bread on the side is a must to mop up the sauce…

Roasted Tomato, Herb & Chevin Couscous

Fluffy wholewheat couscous with slow roasted tomatoes, fresh herbs and chevin. Such a simple combination yet packed with flavour. Couscous can be a seriously boring ingredient so it’s important to jazz it up.  This salad in particular is a delicious addition to a braai. Gorgeous with lamb chops! But can also stand firmly on its own as a meat free meal.  Add a few chickpeas for extra protein and you’re good to go. This salad can keep in the fridge for up to 4 days! Make extra for your lunchbox.

Rugby Wraps Part 2

Staying with the rugby wraps theme, here’s another alternative as food if friends come over to watch the’s filling but light, reasonably healthy and quick to make. And it’s a nice change from another braai...

Rugby Wraps

Rugby and braai go together like, well, Simon & Garfunkel, but if you had to braai for every Superugby match, you’d be spending half your life in front of a fire, so here’s an alternative. Filling but light, reasonably healthy and quick to make.

Fajita Braai Style

With this meal, you can share the work load. The braai master can handle the meaty part of dinner, while the kitchen queen can take care of the rest. Everyone else can then help themselves in dishing up. Almost like an activity meal.

Creamy Chorizo Pasta

This recipe is a quick, easy and super delicious weekday meal. As is, it will easily serve a family of four. Remember that Chorizo is a spicy sausage. Just because you can’t handle the heat, it doesn’t mean you have to get out of the kitchen. Simply swap the Chorizo for Bacon and you’re just as good to go.

Cracked Pepper Steak with grilled tomato and pesto , steamed broccoli and mixed greens

I am trying to follow the South Beach diet eating programme so I thought I'd share something from it. Whether you're on an eating plan or not I'm sure most people will enjoy this !

Homemade baked Falafel wraps

The condiments and extra toppings—tomatoes, cucumber, lettuce, olives—can often transform an average sandwich into something extraordinary. For a supercharged sandwich try adding a flavorful ingredient like pesto, roasted red peppers, avocado, or pear.

In our Baked Falafel Sandwiches with Yogurt-Tahini Sauce, our condiment of choice makes all the difference. It’s worth the effort to seek out thick, rich, creamy Greek yogurt. Make the sauce up to three days in advance and the falafel mixture up to one day ahead; bake the falafel patties just before you serve the.

Chilli Chicken & Lime Mayo Open Sandwich

Super Food Ideas - July 2005 , Page 72 

Recipe by Annette Forrest

Photo by Louise Lister

A gourmet twist on the good old chicken mayo sandwich.  This is perfect for a summer lunch!

Tea-Smoked Beef Steak with Grilled Mushrooms & Gremolata

Don’t be put off by the long list of ingredients!  Most of them are already in your cupboard.  Smoking the beef steak gives it a unique flavour and a very soft texture, regardless of how well done it is!

Pork and Beans Casserole

It may be the middle of summer, but this remains a classic guy-food dish...

Pammy's Pork Stew

Deon: This is a favourite of my kids...summer or winter, it’s real comfort food.

Chorizo Spinach and Sweet Pepper Egg Muffins

These little chorizo spinach and sweet pepper egg muffins are for all those breakfast avoiders in your life. They’re easy to pack away for a few hours after wake up when hunger strikes. J is taking an early morning course this week so these were the perfect fuel for ripping chainsaws.

Kirsty's Curry in a Hurry Fish

The easiest curry in a hurry fish in a dish

This is literally the easiest meal you’ll ever make. A perfect family meal that will take no time and no effort.

One Pot Zucchini Mushroom Pasta

An incredibly creamy, hearty pasta dish that you can make in just 20 minutes. Even the pasta gets cooked right in the pot!

Simple & Delicious Potato Quiche

This is a delicious and low-calorie quiche that doesn't require a pastry base.

Easy Tuna Casserole

Tuna, macaroni, creamy soup, cheese and fried onions are all you need to make this super easy tuna casserole that I learned from my roommate. It's great as leftovers, too.

Ingredients :

  • 3 cups cooked macaroni
  • 1 can tuna
  • 1 can condensed cream of chicken soup
  • 1 cup grated cheddar cheese
  • 1 1/2 cups french fried onions

Bacon-Wrapped Chicken burgers with tomato & cucumber salsa

Serves 4



Caponata Baklava - Vegetarian

This vegetarian dish is perfect for a summer feast!
Sourced from: Taste Magazine - December 2013 , Page 80
Recipe by Katrina Woodman
Photography by Sam McAdam-Cooper

Crispy Pork Belly, Nutty Roast Pumpkin & Green Beans

When pork belly is made right, it doesn’t need tons of seasoning.  The flavour of the pork will be enhanced by the liquid it’s roasted in and the crackling will crisp up to perfection.

I used pork belly with the bone in, but you can ask for a deboned piece from your local Food Lover’s Market.

I used white wine (makes a tasty gravy after roasting), but you can use chicken stock (if you like your meat to be saltier) or milk (this makes it more tender).  If using milk, you probably won’t use the liquid afterward.

Basic Chicken Salad

In a country that’s as hot in summer as Namibia, one often feels like a light meal, especially for lunch, and salads are tops as they tend to be cool. This is a very basic chicken salad that, with double the ingredients, can double as a main course too.

Roast veggies Two Ways

Occasionally even I, the great meat eater, gets that guilty feeling about eating too much meat, and then a vegetarian meal or two assuages the conscience...and I have fallen in love with roast vegetables. Here are two options to present them, and can be stand- alone meals or as side dishes to a braai or other meals.

The Cheesy Nut Lasagne

The Cheesy Nut Lasagna

This is your normal lasagna but with twists that work so well on the taste buds everyone should know about it.

Watermelon Keg

I am told that filling the keg with a certain clear adult beverage would make it a perfect cocktail dispenser. Well, there’s plenty of summer left for that experiment!

Making one of these takes 5 minutes. But first, you’ll need a spigot of some sort.

Herb Crusted Chicken Strips


  • 1½ cups plain bread crumbs or corn flake crumbs
  • 2 Tablespoons of  Herb Seasoning 
  • ½ tsp. salt
  • ¼ tsp. pepper
  • boneless, skinless chicken breasts, cut into strips

30 Minute Yummy Italian Penne Pasta


  • 500 g Penne Pasta
  • X 4 Chicken Fillet
  • X1 720ml Campagna Puttanesca Sauce
  • 40g of Fallini Parmasan (yummy 3 cheeses in one)

Brown Sugar Barbecue Baked Chicken Wings

Sweet, smokey and just a little spicy, the sauce for these wings comes together in 5 minutes and is crazy good!

Created By: Adam and Joanne Gallagher

Yield: 4

You Will Need

  • 1 cup ketchup
  • 1/2 cup brown sugar
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon sriracha chili sauce
  • 1 teaspoon light soy sauce
  • 1/2 teaspoon cumin
  • 3 pounds chicken wings, wing and drumstick separated


OK for your Man-Tatta you will need. (in Varying quantaties depending on what day of the month it is, BUT, you can get away with N$ 100!)


  • Small Tomatoes
  • Peppers
  • Worsies, Bacon
  • Cheese (half a block)
  • 12 eggs at least. (More for a thicker Man-tatta)

Coconut Corn Chowder

The original recipe on used shrimp, but I replaced it with chicken to make it more affordable and family-friendly.  It’s not sweet at all, and is a soup that can even be enjoyed in the summer.

Moroccan-style Roast Chicken

Every person on the planet should know how to make a roast chicken.  It’s simple enough for anyone, and it’s fancy enough to serve to guests.

This recipe is dead easy and absolutely delicious.  Serve it with a broccoli salad or potato & spinach.

Note:  You can add a tbsp of orange juice instead of oil to the basting.

Serves 4-6

Boerie Roll with Roasted Red Onion and Tomato Relish

Just in time for the Rugby Championship and a boerie roll is a classic favourite!

Boerie and Beans

This is one of my favourites from University days, and it’s pretty easy to make, so perfect for unexpected guests…and, let’s face it, who doesn’t have a roll of boerewors in the freezer! Great comfort food for cold winter nights, and kids love it…

Cauliflower and Bacon Soup

A thick soup for chilly evenings.

Courgette and Coconut Bread

This bread has the perfect mix of crunch and flavor. Plus super easy to make - You will love it.

Chutney & Mango Spatchcock Chicken and creamy mushroom fettuccine

Green Lentil Soup with Curried Brown Butter

This green lentil soup (which can be made with green split peas if you can’t find green lentils) is warm and hearty and absolutely delicious.

Truly the curried brown butter is the most amazing drizzle to hit a soup in the history of ever. The buttery spiciness compliments the creamy, simple soup perfectly. And I don’t know what it is about the combination of coconut and curry but it Although admittedly, the coconut milk in this soup is subtle…yet important.

Chicken Pie with bacon, cider and mustard

  • 2 Tbs Olive oil
  • 2 skinless , de-boned chicken thighs or breasts
  • 1/2 red onion , chopped
  • 4 rashers bacon , roughly chopped
  • 1 garlic clove , chopped
  • 1/2 tsp dried thyme
  • 100ml cider (or white wine)
  • salt
  • pepper
  • 1 roll puff pastry
  • 2 tsp grated parmesan
  • 2 ramekins
  • 2 tsp dijon mustard

Banging, breakfast bacon cups

Theyre easy, and your better half will regard you as somewhat of a superhero...
Wow your wife by making her an easy man breakfast. The kids can help too.?

Crunchy Tuna Lasagne

SOURCE:  Super Food Ideas - August 2013 , Page 73 

Recipe by Jo Anne Calabria

Photo: Craig Wall

Beer & Cheddar Soup



  • Olive oil (for frying)
  • 1 medium onion
  • 1 medium carrot
  • ½ cup leeks (or celery), sliced
  • Salt & pepper
  • 3-4 garlic cloves, minced
  • 1 tbsp Mustard – any kind you prefer
  • 1 bottle beer – lager or light beer
  • 3 cups chicken stock
  • Bay leaves
  • Thyme
  • ½ cup flour
  • 2 cups low fat milk
  • Paprika
  • 1 ¼ cups extra-sharp cheddar cheese (e.g. 8 months matured), grated

Soccer World Cup Caramelised Chicken Wings/Drumsticks

With the World Cup just around the corner, finger /snack food is at a premium, and this is a great recipe for a World Cup snack…


12 drumsticks or wings

3 tablespoons of clear honey

6 tablespoons of sunflower oil

Salt and freshly ground black pepper to taste

“Eat your heart out Garfield” Lasagne!

Great winter food that’s easy to make. Many guys say they can’t make a white/béchamel sauce because it always turns out lumpy, but this one is idiot-proof, as long as you follow the recipe!

Tuna Sweetcorn Burgers

Tuna Sweetcorn Burgers

Quick and easy – this low-fat alternative to beef burgers and every bit as tasty. Try a salsa with chilli in for an added kick


  • 85g white bread, torn into pieces
  • 198g can sweetcorn, drained
  • 2 x 185g cans tuna in water, drained well
  • 25g grated cheddar
  • 3 spring onions, finely chopped
  • 1 egg, beaten
  • 2 tbsp vegetable oil
  • wholegrain bread rolls, lettuce, salsa, to serve

Beat the Winter Blues with Minty Beet Lamb Braai

This is dish with a twist. It’s easy to make and builds on firm favorites with a healthy twist.

Roast Leg of Lamb


  • 2¼kg Leg of Lamb
  • 3 Small Garlic Cloves, Sliced
  • 2 Onions, cut into Chunks
  • 1 Carrot, cut into Chunks
  • 2 Tbsp Dijon Mustard

Oxtail Tongue Lasagna



  • 1 Tablespoon (15ml) smoked paprika
  • Lasange sheets
  • Corned Ox tongue (marinated in brine with peppercorns, bay leafs)
  • X1 small tomatoe (chopped)
  • 25 ml Vinegar
  • Sea salt and freshly ground black pepper
  • 50 ml of cream or milk

Mushroom & Thyme Risotto

  • 1 tbsp Olive oil
  • 350g mushrooms sliced
  • 100g quinoa
  • 1L hot veg stock
  • 175g risotto rice
  • handfyl of thyme leaves
  • handful of grated parmesan
  • 50g bag of rocket

Chicken with lemon & courgette couscous

Add a touch of zest to your midweek meal with this low-fat family supper

Chicken, brown mushroom & meatball pie

  • 350g pork and herb sausages
  • 1/4 cup (15g) fresh white breadcrumbs
  • 2 teaspoons each fresh thyme & lemon zest
  • 1 tablespoon olive oil
  • 30g unsalted butter
  • 1 onion, finely chopped
  • 20g dried porcini or brown mushrooms, chopped
  • 2 tablespoons flour
  • 1 ½ cups (375ml) chicken stock
  • 150ml thickened cream
  • 1/4 cup chopped fresh parsley
  • 3 3/4 cups (600g) chopped cooked chicken – breast or braai chicken
  • 4 sheets frozen shortcrust pastry, thawed
  • 2 sheets frozen puff pastry, thawed
  • 1 egg, lightly beaten

Slimmers Chicken Shashlik & Coleslaw

My husband and I are on a diet for the first time, and we have discovered some very interesting ways to keep our food interesting and tasty.  This recipe is a perfect addition to any healthy lifestyle.  It is low GI, low calorie, low fat meal that the whole family can enjoy.  I got this recipe from the Slender Wonder cookbook, which is full of similar meals.

The word ‘shishkebab’ derives from the Asian word ‘shashlik’ – meat on a skewer.  I used chicken strips, which may be easier if you have small children.

Fiesta in receipe format - tequila food

Kirsty's "Gotta be different" fiesta in receipe format