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 Karlien, 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!



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 

Cherry Chicken - served with Country Mash and Veggies

This dish takes a bit of prep time but it makes up for the time on taste.

Thai Green Curry


  • 4 Chicken breasts
  • 1 Onion
  • 30 ml of Thai green curry paste
  • 1 can of coconut milk
  • 1 lime or half a lemon
  • 200g of broccoli
  • 200g of white mushrooms
  • Fish sauce to taste
  • Fresh coriander to garnish

Italian Meatballs with a twist

Quick Italian meatballs is a quick and easy dish that’s easy to make and cheap, and an ideal winter belly-filler. It differs from traditional Italian meatballs in a slightly different cooking technique and much shorter cooking time…because, let’s face it, who has three hours to prepare traditional Italian meatballs? Also, instead of simply putting raw meatballs in the sauce and slow-cooking them over three hours, I prefer to brown them in a pan or under a grill for two reasons : 1. It cooks much quicker in the sauce and 2. The grilled flavour is much better than the insipid “soft” meatballs that are essentially boiled…here it is…

30 Minute Italian Pork Chop Dinner


  • 2 cups brown rice
  • 4 Pork chops
  • 1 Green pepper
  • ¼ Cup Zesty Italian Dressing
  • 1 Red pepper6 fresh tomatoes, sliced/quartered
  • 1Italian-style diced tomatoes, untrained   
  • A handful of coriander, chopped 
  • 1 cup Mozzarella 

Diced Potato bake with Meatballs


  • Hartlief Bitsy Bacon (15ml)
  • Mince, Ground Beef (N$30)
  • Fresh Cream (250ml)
  • Potatoes (N$17)                                                                                                                                                                        
  • Knorr Potatoe Bake Packet (Garlic & Herb Flavour)
  • 6 fresh tomatoes, sliced/quartered

TOTAL: N$102,09

Fried Tofu with vegetables

Gnocchi di Patata with Tomato sauce

Note: This recipe includes how to make your own Gnocchi at home but with a shop like Fruit and Veg you can also just buy the gnocchi from them at an excellent price. I chose to buy it but mostly because I'm a guy and prefer to spend as little as possible time in the kitchen. KNOWWADDIMEEN???

Fruit and Veg have a great selection of gnocchi.

Spiced leg of Lamb for the braai

Picture by: Coles - November 2013 

Recipe by Curtis Stone

It’s still hot enough in Namibia to have a good old braai before the winter strikes.  Whole lamb is on special at the Food Lover’s Market Summer Carnival – so you have no excuse to skip this one!  Add minted carrots and it’s a complete Sunday lunch!

Braai Pie

The braai pie is an updated combination of ‘braai broodjies’ and veggie bake.  You can fill it with just about anything!  Chicken, bacon, pork, mince, veggies…anything you want.  I added green olives and leeks that I had in my fridge.

The Ultimate Dude Food (Part Deux)

Because sausage is great and bacon is better...

The Ultimate Dude Food

This is the ultimate Dude Food suited to  any occasion, but especially to addressing a serious case of the late-night post-party munchies...tried and tested by the Radiowave perennial (and occasional) bachelors...

Ginger Salmon with Wasabi


  • Salmon fillet
  • 12 baby potatoes 
  • 2 tbsp. (30 ml) cake flour
  • 1 tsp.(5 ml) wasabi paste
  • Sea salt
  • 3 tbsp. (45 ml) vegetable oil 
  • Pickled ginger
  • 1 tsp. (5 ml) light soy sauce

Tashia's Lemony Roast Chicken and Veggies

For my last recipe, I really wanted to make a chicken pie – but the price of chicken frightened me so I aborted that plan faster than quick, but this time round I was determined and had to think of creative ways to afford the chicken, so I bought one packet of fresh drumsticks. (6 drumsticks in one packet) and one packet of fresh thighs (6 thighs in one packet).

Little Food Lovers Homemade Fish Fingers

  • 500g Hake , cooked and flaked
  • 1 Tbsp mayo
  • 1tsp Worcestershire sauce
  • 1 egg , slightly beaten
  • 3 tbsp cake flour (extra for sprinkling) 
  • 1/2 cup Milk
  • 1 cup fresh bread crumbs

Old skool fish and chips

Old skool fish and chips by Nathan Outlaw

Food Lovers Platter Menu

Mossie's 5 minute Fish & Veggie Bake

This dish is going to take 5 minutes of prep – really!  The rest of the work is done by your oven!  

Cooking fish in the oven has always been tricky for me.  It goes all wet and soggy, and sometimes it has that ‘ocean’ taste.  But with the potato bake there is no excess water, and the seasoning compliments the fish perfectly.

Buttermilk Banana Blueberry Bread

A great way to use up those lingering, spotty bananas, and the perfect holiday gift that everyone will love!

Kirstys burst of healthy deliciousness

Sausage ragu & spinach pasta bake

This is another student favourite, and was useful to impress people…it’s looks fine, sounds larney but is really simple (and cheap!)

Deon's Cauli-Cottage Pie

Cauli-Cottage Pie is an alternative to the old classic, Cottage Pie. In this version, the potato is replaced with cauliflower mash. I remember that this was a student favourite at varsity because it is relatively inexpensive…now, as a parent, I have found another way to get my kids to eat cauliflower, and as a dieter, a way to prepare a tasty and cheap low-carb meal!

Tashia’s Tasty Fish Pie

So I started off wanting to make a Chicken Pie but I the price of Chicken that recently went up forced me to abort! Luckily I’m a soldier who goes to war prepared and had a second recipe tucked away in my handbag, and that was Fish lasagne.

I found the lasagne sheets, grabbed a box but instantly knew that I’m going to the fridges to look for frozen pastry rolls because I knew they would be cheaper than the lasagne sheets, I was on a budget! I found them and I was right, the puff pastry cost N$ 12,00, I inconspicuously placed the box of Lasagne down and found Hake fillets in a nearby fridge.

Paprika Prawns

Little Food Lover's Wraps

6 wraps (ingredients):

  • 90 ml chunky peanut butter
  • 1 cup roasted peanuts, unsalted
  • 1 small butternut, peeled and grated
  • Coriander leaves or watercress (optional)

Spread wrap with peanut butter and top with grated butternut. Substitute butternut with sliced carrots if desired. Sprinkle with peanuts and coriander leaves or watercress. For a more manly filling you could add finely sliced chicken breast to the wrap.

The Slimmers express pizza

Eggplant and Bacon Pasta


  • 375g large shell pasta
  • 1 packet bacon bits/back bacon, chopped
  • 1 large eggplant, cut into 2cm cubes
  • 150g cherry tomatoes, halved
  • 1 tsp crushed garlic
  • 2 cups tomato pasta sauce
  • 1 cup pitted black olives
  • 1/2 cup chopped fresh basil leaves
  • 100g ricotta / goats cheese, crumbled

Grilled Fish Fillets with Chickpea & Avocado Salsa


  • 2 ripe avocados, peeled & roughly chopped
  • 125g tin chickpeas, drained
  • 250g cherry tomatoes, roughly chopped
  • 2 fresh chillies, finely chopped
  • 1/2 cup coriander leaves, roughly chopped
  • 1 tbs lime juice
  • 2 tbs plain flour
  • Lemon zest/salt and/or spice for fish
  • 600g Hake fillets

Pan roasted Kassler Chops with fresh peaches

Sourced recipe from Love & Food - The Market Cookbook

Serves 4


  • 6 Kassler chops
  • 4 peaches , quartered
  • 2 tbsp (30ml) mustard
  • 3 tbsp (45 ml) cider vinegar
  • Sea Salt and freshly ground black pepper
  • Fresh mint sprigs

Chicken & Sweet Potato Cottage Pie

Cottage pie is an all-time family favourite; affordable and easy to make.  But family favourites sometimes get boring.  Or the family grows up and their needs and tastes change.  You want something a little bit healthier, but with the comfort of the favourites you grew up with.

I really underestimated the chicken & sweet potato cottage pie!   It is still a quick weeknight dinner, but with a bigger bang of flavour.  This recipe can also easily feed two extra mouths.

Crying Tiger - Thai-style Beef

The interesting name of this dish instantly caught my attention, and the flavours made my taste buds pop!  The combination of fresh & cooked, and hot & cold makes this a refreshing dish that is healthy and very quick to prepare.

Veggie Braai

We braai every weekend and I have started running out of ideas for side dishes. The other day we were invited to a last minute braai, and I had to act quickly! Everyone always loves a green salad, but I wanted to try something different. This is also great for a vegetarian option. Let’s do this!

Malva Pudding

With spring  less than a month away I am taking every opportunity to eat those “naughty but nice” sticky hot puddings and blame any excess weight on Winter.  

Malva pudding is one of those old favourites of Dutch origin, which make any cold day a warm one, especially when served with custard, ice cream or cream.

Cost:  N$66.25

Easy Cheeseburger Sliders

The Rugby Championship is around the corner and if you are not in the mood for the normal braai, then you could always try this to feed the boys during the big games.

When everyone comes over, there is always the need to feed a crowd and cheese burgers are an all time favourite. 

This is easy and you can feed at least 6 per batch.

Total cost: N$116.45

July/August: Winter Carnival

Below are the Fruit & Veg City: Winter Carnival specials, which are available from the 29th of July 2013, until the 4th of August 2013.
Click image to enlarge.

Creamy In-Law Chicken Livers

Usually when I make chicken livers, I fry them up with bacon and a spicy tomato-based sauce.  But my sister-in-law made us this creamy chicken liver dish, and it was an instant hit.

I had a few fresh mushrooms in my fridge, which I added along with a stalk of celery (not in the original recipe).  It doesn’t really alter the taste, but does give more texture.

You will notice that no salt or pepper are listed on the ingredients, but feel free to add a little bit to your taste.

Waldorf Health Wrap

So someone forgot that they had to do the blog this week… Ooops! I had to think of something to make that will fit my budget and not take up hours of my time. One of my colleagues shared this wrap with me the other day and I decided to make my own version of it. This is very healthy and a perfect meal if you are on a diet or just trying to live more healthy.

Total Cost: N$115.95

Oven-baked crumbed chicken fillets with cucumber salad

As you’ve noticed by now, I’m constantly looking for a healthy alternative, but something that is filled with flavor and feels like I am spoiling myself.

I found this recipe when I had a severe craving for schnitzel, but didn’t feel like the usual breadcrumbs and egg mixture. I tried it for the first time 2 years ago and have been hooked ever since.  

I would suggest you start off with the cucumber salad as it needs some resting and then move onto the crumbed chicken breast.

Lamb Burgers with Mint

This is a tasty and very quick recipe.  I found that leaving the mince and mint combination in the fridge for about an hour before cooking gave it a richer taste.  No other spices are needed as the herbs infuse with the meat.  The original recipe said to add sweet chilli sauce but I found the taste is lost.  Instead you could add ½ teaspoon chilli powder to add the extra kick.  

For a healthier option bake at 180 for about 30 minutes instead of frying.

Chipolata Stew with Almond & Apricot Rice

A very delicious stew that breathes new life into our way of cooking everday ingredients.  

Rice becomes a new experience, and little pork sausages aren’t just a breakfast item anymore!

You can switch the rice for couscous, still making it with stock.

OPTIONAL:  You can give the capsicum a smoky taste by drizzling it with olive oil, and putting it under your oven’s grill to char just a bit.  Let cool slightly and pull off the skins.

Turkish Red Lentil Soup (Kırmızı Mercimek Çorbası)

This soup is on nearly every menu in Turkey and it's so nutritious and delicious. Every home cook has their own variation of it - some strain it for a smoother soup, some add cumin and saffron, others don't use stock.  I find the chicken stock give it a rich taste.  It is a quick and easy weekday meal.  Great as a winter tummy warmer.

Total Price: +/- N$54.00

Simple Satay Chicken

The beauty of this recipe is that you can eat the chicken with noodles, rice or even bake it into a pie!  You can make the sauce only and dip grilled chicken or pork skewers into it.

Satay sauce, or peanut sauce, is typically used in cuisines of Indonesia, Thailand, China and some Middle Eastern dishes.  It is versatile, can be adjusted to different tastes.

This is a very basic recipe for Satay sauce, so be sure to taste it and adjust to your own preferences using salt, white pepper, fresh chili (I used those three), sugar, milk or lime/lemon juice.

The marinating time is not necessary, so skip it if you are in a hurry.

Total cost:  ± N$112.00

Sampie se Hoender Potjie

This recipe was passed on to me by a very good friend and it has never failed me. It can be made either on the stove top or on a warm fire in a potjie pot, either way; it always turns out great and leaves my guests scraping out the last creamy morsel.

Total Cost: N$116

Grain-Free Cauliflower Crust Pizza

Since the beginning of this year, I decided to change my lifestyle and start eating more natural, clean and fresh foods.  I soon came to realize that eating healthy, clean food didn’t have to be so complicated or boring as I had originally thought and I didn’t need to sacrifice taste on my journey either.  This IS the BEST cauliflower pizza crust I have ever tasted and I will probably never go back to normal pizza crusts again.  Yes, you can slice it and pick it up like a real piece of pizza and it is picky husband taste tested and approved.  
The recipe yields ± 2 large rectangular pizzas.

Total cost: ±N$102.00
Let's get going...