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3 simple sandwich recipes

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Philly cheesesteak

muscleandfitness.com

Ingredients

300g steaks2tbsp sunflower oil1 onion , sliced1 red pepper , sliced1 green pepper , sliced2tbsp white wine vinegar8 cheese slices50g grated mozzarella4 soft white sub rollsAmerican mustard and ketchup, to serve

Method

Remove the excess fat from the steaks.Cut each steak in half and transfer to the freezer and freeze for 40 mins.Heat the oil in a heavy-based pan or casserole dish set over a medium heat. Add the onion, peppers and a pinch of salt and fry for 20 mins, or until the onions turn into a golden brown colour. Add the vinegar and cook for 5 more minutes. Season to taste.Using a sharp knife, cut your steak into thin slices and separate them into our portions. Heat a skillet over a high heat then put one portion of the steak slices in the pan Fry for 3 mins over a high heat until some of the steak is cooked through, with pink bits remaining. Spread a quarter of the onion mixture and a quarter of the cheese slices and Mozarella on top of the semi-cooked steak. Cook undisturbed over a medium heat for 5-10 mins until the meat is brown and crisp around the edge and the cheeses have melted. Split one of the rolls open and carefully scoop the meat and cheese mixture into it. Repeat with the process with the remaining meat and cheese.

Bonding while cooking with your children
Make cooking with your kids a fun bonding experience with these 5 easy to make delicious desserts!

Salt beef club with Cajun fries

bbcgoodfood.com

Ingredients

1 big potato , cut into thin chips2 tsp olive oil½ tsp Cajun seasoning1 heaped tbsp mayonnaise1 tsp chopped chive1 tsp Dijon mustard3 slices white or brown bread , lightly toasted2 radishes , thinly sliced1 baby or ½ avocado , sliced2 slices salt beefcouple Little Gem lettuce leaves

Method

Heat oven to 200C/180C fan. Place the potato chips on a non-stick baking tray, toss with oil and Cajun seasoning, then spread out. Put the tray in the oven for baking and make sure to turn the chips every for 20-25 mins or until golden and crisp. Add seasoning.Mix the mayonnaise, chives and mustard in a small bowl and season. Sandwich the mixture between 2 of the slices of bread. On top of the slices add add the salt beef and lettuce and add another slice on top. Serve as a side dish for the fries.

7 benefits of eating with your family
In a fast-moving world where everyone is busy, it may be tempting to have your meals on the go away from your family. However, meal times offer the perfect chance to bond with your family and get updates on everyone’s well-being.

Club sandwich

kfoods.com

Ingredients

few thick slices chicken or turkey breastsmall handful salad leaves4 rashers streaky bacon3 slices white bread1 tomato, slicedhandful crisps, to serve, if you like1 tbsp mayonnaise1 hard-boiled egg, sliced

Method

Heat grill to High and cook the bacon, turning halfway through, until crisp.Toast the bread and spread one slice with the mayo.Layer on the egg, tomato and bacon, then top with another slice of bread. Add the chicken or turkey, bacon, then lettuce. Finish with the final slice of bread and cut into quarters. Secure with cocktail sticks and serve with crisps, if you like.

Enjoy superfood smoothies
Superfoods are nutrient-rich foods that are considered to be beneficial for your health and well-being

This October, Parents magazine brings you an exciting new issue that’s all about your health!
We talk to Professor Lukoye Atwoli and his wife, Maureen, as they tell us about their love, family and trying moments, including a cancer diagnosis. They also reveal their plans on addressing mental health-related issues in an enlightening read. Also read about Sharon King’ori who unknowingly shelte…

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Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

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While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

Published

on

While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Endometriosis and sex: How to make intimacy pain-free

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There is no doubt that endometriosis can affect a woman’s way of life. The condition slews a couple of conditions, painful sex being one of them. Penetration pulls and pushes any tissue growth behind the vagina and lower uterus.

Although symptoms may differ from woman to woman, here are some things you can do to lessen your pain and ensure you have some good time:

Take a dose of painkillers

Take an over the counter painkiller that sits well with your body before intercourse and incase pain persists, take another one as prescribed.

Track your cycle and try at certain times of the month

Most women with endometriosis experience excruciating pain during their period and ovulation. Keep track of your cycle so that you can know when you are ovulating. You can use apps like my calendar and flo period tracker to track your periods. This will help you know when best to engage in sexual intercourse.

READ ALSO: Crucial Facts About Endometriosis Everyone Should Know About

Use lube

Vaginal dryness is not something to be ashamed of and if you happen to have it, lube should be your best buddy. Make sure to use any silicon or water based lubricant anytime you feel like your vagina is dry. Ensure the application is of good amount to achieve a wet area.

Explore alternatives

Talk with your partner about things that turn you on and bring you pleasure. Just to mention a few; mutual masturbation, foreplay, kissing and mutual fondling. Sex does not have to mean intercourse.

Try different positions

Experimenting different positions can teach you and your partner which ones hurt and the ones that bring direct pleasure with no or less pain. Positions that are considered better vary from person to person so take the time to explore and learn yourself with your partner.

Find the right rhythm

Finding the right rhythm can help you experience less discomfort during sex. Quick thrusting or deep penetration can aggravate pain. Talk to your partner about that which you do not like and find ways that will satisfy the both of you like exchanging positions so that you can control the speed and rhythm.

Bottom line

Intimacy does not have to be boring, painful or make you hate the condition that you have. Talk openly about your feelings around sex and penetration and what would help to ease your concerns.

Our FREE  e-paper March Issue is here!
As we celebrate our women this month, we bring you the best stories and the most inspiring features to get you going.
Click HERE to read!

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