Mangoes in your omelette?

August 2, 2011 – For the longest time, mangoes have been getting a bad rap for being an unhealthy sugary fruit. When in season, mangoes with their exotic sweet flavours and juicy flesh are simply irresistible; but diabetics have always been discouraged from consuming the fruit. Well it turns out that the mango police have clearly been misleading mango lovers.

Researchers and nutritionists have found that per 100 grams of mangoes, the fruit will provide you with more than your daily requirement of Vitamin A and C. Mangoes are a great source of fiber (perfect for combating constipation), magnesium, iron and antioxidants. Most importantly, the glycemic index of mangoes is on the low end, which does not have any significant effect in increasing blood sugar levels. As a result, mangoes are fine for diabetics. So enjoy your mangoes!


Mangoes For Breakfast

We all know breakfast is one of the most important meals of the day, and since now we know mangoes are amazing, why not incorporate this super fruit in your morning routine?

Here are a couple of flavourful ideas to start off any beautiful day!



Cubed mangoes
Fresh blueberries
Fresh kiwi slices
Plain yogurt Granola / cereal

Toss together equal portion of all the fruits. Serve over yogurt with a drizzle of honey and sprinkling of granola.




4 eggs
2 tablespoons of whipping cream
1 tablespoon of sugar
3 tablespoon of butter
2 large mangoes cut into chunks
Icing sugar
½ teaspoon of salt
Black pepper to taste

Beat eggs, cream, sugar, pepper and salt light in a bowl. Melt butter in a hot pan. Pour egg mixture into pan. While the omelette is setting, layer the mango over the top of the omelette. Fold like an envelope and voila!  For some indulgence, dust the omelette with icing sugar for an exotic experience.

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  1. Avatar Phills Ammy October 12th, 2013 at 6:34 pm

    tough and touching speed, Congrats Mr President

  2. Avatar Qwani October 12th, 2013 at 8:01 pm

    Good speech Mr. President!!

  3. Avatar rss1234 October 12th, 2013 at 9:49 pm

    Who believes this s***? Ati declining powers. You want OUT because you want to continue to rape, loot and pillage your citizens with impunity. Get your arse into the hague and get tried and sentenced for the peopl you’ve killed, lives you’ve destroyed and families you’ve torn apart. MBWA wewe.

    1. Avatar kush October 12th, 2013 at 10:46 pm


      1. Avatar rss1234 October 12th, 2013 at 10:51 pm

        Are you seriously advocating that he carried out no killings? Go tell that to the mothers missing their sons, the children missing their parents, the spouses missing their spouses. I have worked with these people. It is heartbreaking. You make the comment that he is a king in front of your comfortable screen in middle class Nairobi. You harbour prejudice of the mind and care not an iota for your fellow citizen. You are a scoundrel. And the sad thing is, you are too stupid to know what this person is. And you are too dumb to admit its true.

        1. Avatar kush October 12th, 2013 at 11:16 pm

          The people of Ethiopia warn against the deplorable presumption of chopping up meat for a lion

          1. Avatar rss1234 October 12th, 2013 at 11:17 pm

            at least the people of ethopia don’t have a criminal for a resident

    2. Avatar MuthiigiWaithekanyi9 October 12th, 2013 at 11:02 pm

      Who did Uhuru rape, loot or pillage? Did you see him? And then you call the President of your country a dog? What does that make you?

      1. Avatar rss1234 October 12th, 2013 at 11:03 pm

        IT IS OBVIOUS it is him as the ICC says. Funga yeye.
        I am a CITIZEN who does not want a fucking dog running my god damn country you cuntbag

        1. Avatar MuthiigiWaithekanyi9 October 12th, 2013 at 11:09 pm

          Obviously you are good with insults and curse words. THAT says more about your thinking and personal situation than it says about the ICC or Kenyan situation. Take it easy on the alcohol by the way. A Driving While Intoxicated (DWI) ticket will only make what you are going through worse.

          1. Avatar rss1234 October 12th, 2013 at 11:11 pm

            Only God Can Judge.

          2. Avatar MuthiigiWaithekanyi9 October 12th, 2013 at 11:25 pm

            Did not seem like it when you said “wafungwe” and called the
            President of your country a dog! You seem to have judged. What does that make you?

          3. Avatar kush October 12th, 2013 at 11:35 pm

            leave this uncle toms alone.They’ll die ignorant if you let them.

          4. Avatar MuthiigiWaithekanyi9 October 12th, 2013 at 11:44 pm

            I feel you. Thing is, Kush, they are still our brothers and part of the oppressed. We have to try and save as many as possible. Can’t you tell this guy is in great pain and is only trying to vent?

          5. Avatar rss1234 October 13th, 2013 at 12:55 am

            LOL, the only thing in pain is your mamma’s asshole as I rim it.

          6. Avatar MuthiigiWaithekanyi9 October 13th, 2013 at 1:36 am

            Really? Sorry, but that nonsense was not my level even in primary school let alone now.
            Kush, I agree with you. Tried my best but this type is beyond me.

          7. Avatar rss1234 October 13th, 2013 at 12:55 am

            At least us uncle tom’s know our grammar. Try and learn kidogo, it’s not a sin.

          8. Avatar kush October 13th, 2013 at 1:41 am

            illiteracy is not a sin,but ignorance is!!

          9. Avatar rss1234 October 13th, 2013 at 12:54 am

            Isn’t it obvious?

            I AM GOD.
            OR NGAI TO YOU.

  4. Avatar kush October 12th, 2013 at 10:47 pm

    spoken like a King.

  5. Avatar MuthiigiWaithekanyi9 October 12th, 2013 at 11:13 pm

    “For numerous reasons, the United States decided that the ICC had unacceptable consequences for our national sovereignty. Specifically, the ICC is an organization that runs contrary to fundamental American precepts and basic constitutional principles of popular sovereignty, checks and balances and national independence.”
    John R. Bolton, US Ambassador to the United Nations

    1. Avatar Carey October 15th, 2013 at 4:16 pm

      Who asked us to join? and why did we join?

      1. Avatar Kwessi Pratt October 15th, 2013 at 4:45 pm

        Impunity forces wanted to prove to international community that our democracy was maturing. But they never let go their brutal ways of assaulting citizens. I guess, thats why ICC, which just charged three individuals, is turning out to be a major problem for the country. Impunity forces were only pretentious. They never intented to fulfill their obligations if that court landed on one of their own. Pretence has eventually brought pain and huge waste of time for the country. Impunity is ruthlessly fighting back hard!!!!

        1. Avatar Naturalsceptic October 18th, 2013 at 12:16 am

          “The British foreign secretary Robin Cook said at the time, that the International Criminal Court was not set up to bring to book Prime Ministers of the United Kingdom or Presidents of the United States. Had someone other than a Western leader said those fateful words, the word ‘impunity’ would have been thrown at them with an emphatic alacrity.”

          1. Avatar Kwessi Pratt October 18th, 2013 at 12:00 pm

            Am not sure whether late Robin Cook said those words. What I might believe is that he said Suprior judicial systems are not subject to ICC. ICC is correctly for states very close to failure, or completely failed states. Its also for ruthless blood thirsty dictators most of whom dot the African continent. If thats race hunt so be it! Impunity runs awash where courts are toothless as it has been our case. Had our courts shown their teeth, we wont be talking about ICC having invaded our sovereinty. However, am at loss what you are trying to mean. Nevertheless, I do know impunity doesnt run riot in US, UK and quite a number of other western countries. Thats why you CANT get a suspected criminal running for office in those countries, let alone being crowned emperor suspect!!!!

          2. Avatar Naturalsceptic October 19th, 2013 at 1:39 am

            Here I was thinking Bush was elected twice. As for Robin Cooke, you have internet access and, I hope, a library card. It is not my job to convince you – always verify.

          3. Avatar Kwessi Pratt October 19th, 2013 at 9:46 am

            Hidding behind “always verify” or something? I guess, you are coming out fighting for yourself not facts!

    2. Avatar Kwessi Pratt October 15th, 2013 at 4:35 pm

      United States has the best judicial system on earth. Thats why they refused to be party to ICC. However, they fully remained behind the court. They infact arrested fugutives from former Yogoslavia on behalf of ICC. On the other hand, our judiciary bents under the weight of impunity forces. Thats why Uhuru and Ruto were not stopped from vying for offices. That escapist attitude from the truth is what the country is now paying for. Presidency has remained the most crippling organ since this country became a Republic in 1964. It NEVER respects the law or anything else for that matter! If late President Mzee Jomo Kenyatta, Moi and Kibaki strictly followed the law, the country wont be so underdeveloped and fighting unyielding impunity 50 years on. Needless to say, these three guys were essentially ruthless tribal leaders.

      1. Avatar Natty Dread October 18th, 2013 at 11:56 pm

        “United States has the best judicial system on earth.”

        And jails full of African Americans, and the State of Texas where they’re hanged as frequently as they are beheaded in Saudi Arabia after Friday afternoon prayers.

        1. Avatar Kwessi Pratt October 19th, 2013 at 9:42 am

          It has for sure! But some isolated incidents here and there are everywhere. Actually what I meant was that judiciary in US can interrogate any situation without politicians giving orders as is the case in many African countries. And good lot of African Americans in Taxes have been reduced to juviniles by poverty. Thats why their crime rate is rather high.

  6. Avatar MuthiigiWaithekanyi9 October 12th, 2013 at 11:16 pm

    “the International Criminal Court was not set up to bring to book Prime Ministers of the United Kingdom or Presidents of the United States.”
    Robin Cook, Foreign Secretary, United Kingdom

  7. Avatar MuthiigiWaithekanyi9 October 12th, 2013 at 11:38 pm

    “Our concern is that this is a court that is irreparably flawed, that is created with an independent prosecutor, with no checks and balances on his power, answerable to no state institution, and that this court is going to be used for politicized prosecutions.”

    Aired on CNN
    December 2, 2000 – 8:30 a.m. ET

  8. Avatar Tower October 13th, 2013 at 12:20 am

    Unless you know what we don’t know – just cooperate – its not a big deal.

  9. Avatar Gordon Teti October 13th, 2013 at 4:45 am

    FROM threat of withdrawal to a kick of a dying horse called ultimatum

    Did we not say that the threat of withdrawal from ICC was a mere grandstanding and useless intimidation to ICC by frogs and lame donkeys who are known as butchers and murderers of their own citizens for political power. The African dictators led by Kaguta Museveni of Uganda and Robert Mugabe of Zimbabwe met on Saturday, October 12, 2013 at the African Union (AU) headquarters in Addis Ababa, Ethiopia and instead of withdrawing en-mass as they had threatened before the meeting, the cowards backed-off abandoning and throwing Uhuru Kenyatta under the bus like they did before to the late Muamar Gadhafi of Libya. After cheating and beating the drums of war to Uhuru Kenyatta that he should defy the ICC, the dictators have now abandoned Uhuru at the last minute by asking him to carry his own cross. Uhuru was asked to write a letter to the UN Security Council seeking deferral as provided for in Article 15 of the Rome Statute. Sources inside the closed-door deliberations of the Council of Ministers disclosed that Kenya had placed two requests for consideration – that the ICC cases be deferred and that the ICC be substantially reformed. Members agreed on the first request but were apprehensive on the latter noting that ICC was an independent institution and besides Africa lacked the necessary numbers to push for such changes. It was resolved, among other agreements, that a five-member committee of the executive council, including one Kenyan, be formed to deliver the AU resolution and ultimatum to the UN next month. And to ensure this, the AU has given the United Nations Security Council an ultimatum of up to November 12 – the same day Uhuru trial is scheduled to begin – to defer the Kenyatta case. If by November 30 the African leaders would not have received any communication from the UN, the AU will reconvene yet again to deliberate on the way forward. It is presumed that the plan of action may involve mass withdrawal by African nations from the Rome Statute.The decision, arrived at by the African Heads of State during a special session in the Ethiopian capital Addis Ababa, is also meant to benefit Sudan President Omar Al-Bashir who is an earlier ICC indictee. And as if to make sure other similar Kenyatta and Al-Bashir cases do not come up, it was also resolved that any African country wishing to refer any cases to ICC must first refer to the AU for guidance and possible approval. While to those with heads in the sand who think that Uhuru secured a breather, the fate of his William Ruto was swept under the carpet, as AU’s proposed privileges are did not cover deputy or vice presidents. Once again, the african dictators pledged to embark on their own mechanism of trying their own cases of crimes against humanity, mass murder and rape by strengthen the African Court of Justice and Human Rights as the first step.

  10. Avatar Jongere October 13th, 2013 at 11:10 am

    If Uhuru wants his case to be deferred by the UN security council then this speech will never help him at all. He is increasingly shows that he fears the ICC case and he has a case to answer. The election to presidency is being used to shield him from facing the victims. The victims are also human beings.
    Only diplomacy shall help not defiance or rebuke. Ruto has shown the way to d´Hague. Follow the suit.

    1. Avatar kush October 13th, 2013 at 11:22 am

      The president is proceeding diligently in this case.Since it’s a fabricated one,he has to be careful not to fall into the trap of the schemers and at the same time vindicate himself.

      1. Avatar peace be October 18th, 2013 at 3:45 pm

        Diligently indeed. He’s got the best lawyers money can buy; and best intelligence the Kibaki administration had; the innocence of Gandhi; the bitterness of some of the victims of Kiambaa church; and knowledge of the fact that he cannot intimidate ICC. So, what options does he have?

    2. Avatar Naturalsceptic October 18th, 2013 at 12:14 am

      And yet the prosecutor’s office wanted Ruto replaced by an interim deputy president.

    3. Avatar Natty Dread October 18th, 2013 at 11:53 pm

      On the contrary, Uhuru’s speech may just as well signal the end of African docility, where countries bend in whichever direction they are told. The conduct of Ruto’s trial totally justifies defiance!

  11. Avatar kinyan80 October 14th, 2013 at 10:12 am

    Those trying to gain leadership in this country through the back door should know we are watching.

    1. Avatar peace be October 18th, 2013 at 3:42 pm

      Kenya is democratic society. No one can gain leadership thru the back door. It is not Egypt of Mali, so dont deceive yourself.

  12. Avatar peace be October 18th, 2013 at 3:39 pm

    Perhaps that is why the Western Imperial Powers inscribed in the Kenyan National Anthem: “Justice be our shield and defender”. Our = 1,300 murdered, countless number of women raped, men circumcised, displaced, property destroyed. Teeheee President Uhuru can just join the camp of dictators and be like Bashir of Sudan. Too bad he cannot be Prez for life like Mugabe, Museveni, or Bashir; and he won’t be hiding in the statehouse after 5 or 10 years. When Kenya was burning, who knew that one day Mwai and Lucy wouldn’t be snoozing at Statehouse?

    1. Avatar Natty Dread October 18th, 2013 at 11:50 pm

      Wacha melodrama.

  13. Avatar xxxx xxxx October 18th, 2013 at 3:47 pm

    “..Shambolic domestic dysfunction” – Uhuru Kenyatta inadvertently perfectly describes the Kenyan government in reference to the U.S.

  14. Avatar Sajith Panduka October 18th, 2013 at 5:20 pm

    It’s very well prepared and timely speech. One should not under estimate the African Leaders and Nations capabilities. I think Mr. Kenyata must implement some 7 subtle measures”deceptively innocuous” as he said to make these Red Necks understand basic theories of Humanity.
    It is a known fact these atrocities took place in 2007 but an organization such as ICC cannot bring only African Leaders to books that is what matters here. Africans must unite.

    1. Visa regime for all travelers. (No more visa upon arrival for USA,GB,EU).
    2. Award major contracts to Asia,China,Russia and South America.
    3. Stringent controls to their export such as quality controls,Document Legalization via respective Kenyan Embassies,Import duties and rigid implementation of Laws.
    4. Educating Kenyans not to feel inferior in front of Red Necks.
    5. Give opportunities to all Kenyans to achieve in life.
    6. Ban tribalism in public life.
    7. Distribution of wealth equally and fairly.

    I wish him all the best.

  15. Avatar Jeff Nganga October 19th, 2013 at 7:23 am

    Article well done. Uhuru and the African Union has at last labelled the ICC what it is. A “KANGAROO COURT”


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