Soft-Crusty-Bread Cookies


Homemade biscuits

Most biscuits in supermarkets taste good. Yet, they are far from being healthy food. They are made from white wheat flour (refined flour). Interestingly, refined flour is linked to diseases such as diabetes, colony cancer, heart diseases, obesity, etc. However, for some reasons, most people consume refined flour almost every day and usually without being conscious of its impact on their health. In fact, it is very interesting that, while  humans consume mammoth quantities of refined flour, several pests such as cockroaches and insects die after having consumed refined flour. It behaves like an insecticide.  Yet, most people like it.

I recommend going back to the roots–eating whole wheat flour such as wheat-brown-bread flour. You can make biscuits out of brown bread flour, which taste extremely great, and they are very nutritious. I call my recipe below as soft-crusty-bread cookies. These cookies are not only soft, but crusty, which gives a soft touch on the gums and tongue.


  • 10 tablespoons of wheat-brown-bread flour
  • 40 grams of margarine
  • 1/4 teaspoon of salt
  • 2 tablespoons of sugar
  • 2 eggs
  • 2 tablespoons of milk/water (optional)


  1. Sieve flour, and put back the bran into the flour
  2. Put flour into a mixing bowl
  3. Add salt, sugar, and margarine
  4. Rub margarine into the flour until it is completely fine
  5. Break the eggs into a cup and beat them
  6. Make a hole in the centre of the flour
  7. Pour the beaten eggs in the centre of the flour (leave 1 tablespoon of beaten eggs in the cup for brushing the biscuits before baking them)
  8. Mixed the eggs and flour into a fine dough for 10 minutes
  9. If some flour is still not yet mixed, but the beaten eggs are completely saturated within the four mixture, add 1 tablespoon of milk or water. If that is not enough, add another teaspoon. This means that the eggs, where two small or the flour spoons where too full. Thus, there must have been some little imbalance with the measurements of ingredients.
  10. Put the dough into the freezer (at least 5 to 10 minutes) until it is very cold, but not icy
  11. Take the dough out of the freezer, and spread it on the chopping board and using the rolling-pin flatten the dough according to the thickness, which you want.
  12. Cut the dough into shapeless sizes using a pallet knife.
  13. Spread the pieces into a baking tin
  14. Brush the top of the biscuits with 1 tablespoon of the beaten eggs, which you reserved earlier
  15. Bake at 180 degrees celsius for about 5 minutes

**Serve three people or the biscuits are all yours for three days**


@chipo muponisi 2012

Homemade brown bread biscuits (1)

@ chipo muponisi 2012

Homemade brown bread biscuits (2)












@ Chipo Muponisi, unedited post


Weight-loss/Maintenance is an Investment


DAY 10 for my Weight loss program:

Most often, when we think about the word investment, we associate it with a business, shares, etc. Little do we think of weight loss or maintenance as investment. Yet, we invest a lot in our exercises and other activities like eating the right food, which is meant to lose or maintain weight. Thus, we need to invest in our weight loss or maintenance to reach our target. Invest does not end at reaching the target because we do not want to relapse into overweight again.

I convinced myself to invest time, energy, and resources in my food to ensure that I eat only the food, which is right for my body to either lose weight or maintain it.  First, I cook my food from Monday to Friday, but weekends I often eat out.   This means that I INVEST time in cooking the food, where I have control over the quantities of ingredients, which go into my food. It is common knowledge that too much salt, milk, oil mostly animal fats, bicarbonate soda, soft drinks, etc are not ideal when one wants to lose or maintain weight. Therefore, instead of going out to the restaurant or calling for home delivery, I prepare my food well.

Thus, preparing food is a serious investment, since we spend time, energy and the right resources to cook. For instance, today, I prepared a home-made bread. It takes time to knead the bread, watch the dough rise, and bake it. It costs a bit of money to buy the right kind of flour (Wheat-brown-bread flour) because you are concerned about your weight and health in general. Once you know what it takes to have the right body and health, you would be willing to eat right, and you would not allow someone else a the restaurant to serve you with the food, which you would not otherwise treat your self to. With practice, you would learn to prepare meals quickly and with ease.

For my supper today, I made the following as a way of investing time, energy and resources in my weight loss program:

1. Sweet-Salty-Sourly Bread: I made a traditional bread. It requires about 1 hour to prepare.I put 2 tablespoons of instant yeast in a bowl, added 1 tablespoon of sugar, 1 tsp of salt, 1 tsp of fresh-crushed ginger, and added 1 mug of very warm water, but not hot water because it kills the yeast and the bread would not rise. Then, I added 1 mug of wheat-brown-bread flour, and blended the ingredients with a mixer. I placed a lid on the bowl, and placed it near a warm oven, and let it rise with bubbles on top. After 10-15 minutes, I added 2 cups of wheat-brown-bread flour (I did not use the coarse flour with much grains in it, the medium one works wonders), and I mixed it well, and kneaded it well. After the dough was ready, I allowed it to rise three times before baking it. This means that after the dough rises to almost double its original size, you must knead it again, level it, and let it rise a second time to double or more than its original size. Then, knead it again and let it rise for the third time. This creates a sourly taste because the dough ferments a bit as it rises three times. It is the same taste you get if you add Greek yogurt to the dough.

Then, you bake it in a special way at 100 degree Celsius, but you must put a wet cloth on top of the dough to allow it bake under steam so that it becomes hefty, but also soft and sourly. You need to keep wetting your piece of cloth every five minutes. NB: Reduce the heat if it burns the cloth is less than five minutes.

This bread is so tasty that you can eat a lot of it without knowing. Therefore, to avoid over eating, I design my bread into five parts (See in the 1st picture below), where I plan to eat at least one part per day, since it is a very hefty bread. Although the pieces of bread are  thin (See 2nd picture below), they are quite hefty. one piece is enough for supper, but lunch two can do.

2. Marinated-Grilled Chicken: The third pictures shows a piece of chicken. Marinate your chicken in 1/4 tsp of white pepper, 1/2 tsp of garlic, 1/2  tsp of  ginger, and 1/4 of salt after removing the animal fats. Then, pour 1/4 tsp of vegetable oil and rub in. Then, you bake it at 120 degree celsius. Make sure that it is crispy on the outside and tender on the inside.
3. Steamed cabbage: Chop white cabbage, fresh hot chili, white onion, and tomato. Heat oil in a sauce pan, add onion and fry it for about 2 minute. Then, add cabbage, salt, chili and tomato to the frying onion. Put a lid on and steam it for about 3 minutes. It tastes real good.

4. Rooibos: This is idea tea for the evening. 0 % calories, and great oxidation.

Arguably, you need to value yourself to eat the right food.

Lines demarcate the bread in 5 parts

This piece is hefty despite being thin
@ chipo muponisi

white cabbage

2 slices of bread, a piece of chicken, & rooibos tea

Ginger & Garlic Roti


You cannot go wrong with ginger and garlic Roti. It not only tastes great, but also it is healthy. It comprises proteins, minerals, carbohydrates, and bran, which is good roughage.



  • 10 tablespoons of brown bread flour with bran (Avoid whole wheat brown bread flour, it has coarse grains, which taste like sand or stones in roti)
  • 1 teaspoon of fresh ginger and garlic
  • ½ fresh white onion
  • ¼ teaspoon salt
  • 1 tablespoon of vegetable oil (Do not use olive oil)
  • 1 large egg
  • ¼ mug of milk
  • ½ teaspoon mashed hot chilli (Optional)




A perfect dough with white onion, garlic, ginger, hot chili, etc

  1. Add salt to the flour
  2. Sieve flour and put back the bran into the flour
  3. Add the rest of ingredients to the flour and knead well into a  dough





4. After the dough is ready, roll it into a long-oval dough. Cut it into 10 equal parts to represent the 10 tablespoons of flour, which you used earlier to make the dough. This is important because it gives you a sense of knowledge of how much food you are eating when the roti is ready. If you eat 1 piece of roti, you will know that you have eaten 1 tablespoon of flour.

Cut the dough into 10 equal parts




5. Use a rolling-pin to flatten some of the pieces. Do not flatten all pieces so that you can have diverse roti shapes


6. Heat the frying pan—DO NOT USE OIL TO FRY THE ROTI. When the pan is hot, put pieces on it and fry them making sure that you are turning the pieces to allow both sides of each roti to cook well. Make sure that they are well-done because if not you might have tummy upset.

The roti is ready for eating

Different shapes and sizes of roti









7. You can eat roti as a snack, while washing it down with tea.

  • Yet, I prefer eating it with Greek Yogurt. Scoop 1 tablespoon of Yogurt into a bowl, dip the edge of a roti into the yogurt and eat it. It tastes very well. It works also with red grapetiser.
  • Or, you can eat roti as your main meal at Lunch/Supper. Use chicken or vegetable stew.
  • Or, you can use salted peanut butter. Otherwise, avoid sweet peanut butter, it tastes awfulcabbage stew, greek yogurt and peanut butter







@ Chipo Muponisi, unedited post




Hearts function like car engines

We need to understand that our hearts are like car engines. This is simply a metaphorical expression to explain how a heart functions during our jumping exercises. For instance, if we park our cars in our garages, since we are not using them for some reason, we need still to run our car engines at least once in 2 weeks for 30 minutes. We need also to service our engines, after some time, using fuel, oil, etc. This might prevent knocking our engines—like destroying our engines.

Well, our hearts function in similar ways. We must run our hearts through exercises—like jumping—at least for 30 minutes, five days in a week. If 30 minutes is much, we must do it at least for 15 minutes. This might prevent having knocked hearts. A knocked heart is one, which stops to function because of heart failure or other related issues.

Besides, we need to service our hearts just like we service our car engines. Yet, unlike a car engine, our hearts require daily and frequent servicing with water and relevant food, in addition to exercises. A heart is a ball of flesh, muscles, arteries, veins, blood, etc. It requires enough relevant proteins, minerals, water, rest, etc.

We need also to flash this heart daily. How do we do this? We need to drink warm water or fresh fruit juice daily, at least 5 days in a week, very early in the morning before we eat anything. We must wait for at least 1 hour or more before eating anything. The idea is to cleanse the system. Thus, drink 500mls or 1 litre of water or juice at once, each morning before eating anything, immediately you work up. You would go to the toilet at least within 30 to 45 minutes after drinking the water. The body has a way of getting rid of excess fluids and toxins. Yet, if you exercise, you would help it to quickly get rid of excess fluids/toxins. In the process, it would cleanse your system. There are many benefits related to maintaining our hearts.  If we flash our systems, we might reduce possibilities of infections.

One of the best ways to ignite our hearts is to do 50 jumps with or without a rope after every 3 hours. Your heart would be very powerful and alert. It might surpass artificial medications for weight loss. Try it and you would see the results!


Live positively…

Yet, the best way to maintain a heart is to avoid worrying, especially over small issues. Most people have developed a way of socialising through discussing disturbing news, worries, anxieties and fears. The talk shows are master minders of such things. As much as it is important for people to hear such information, it is also important that they strike a balance between such things and their own sanity and health. Yes, a body requires challenges but not consistently, alarming and often without possible solutions. Unfortunately, some media have become the world’s number one, based on such unhealthy creations, which glue millions of people in front of televisions daily. I hope that this young generation might have the chance to construct a different media world, which is based on positive ways of dealing with calamities. It is unfortunate to adopt media anxieties in one’s real life situation. If such a person has children or is responsible for other people’s children, well it might mean that such a person is raising a generation of anxious people. It might be helpful to be careful with whom you entrust your children or siblings with. In any case, there is no need to worry unless the situation really demands so. For example, this evening I wanted to make thin bread, but then, I realised that I did not have a tiny baking tin. I did not want to send the security in the evening, rushing to the supermarket to look for a tin. Thus, I decided to be a little creative. Thus, I placed the bread dough in between two cooking sticks on a large baking tray. Voila! I had my beautiful bread, better than I imagine it (See pictures below). It is not really a great situation to invest one’s energy into worries.


@chipo muponisi

thin bread between 2 wooden spoons


@chipo muponisi

Voila! Delicious and thinly beautiful


@chipo muponisi

A smiling bread




This morning, as usual, immediately after my prayers and meditation I did 1, 500 jumps in 24 minutes from 08:15 to 08:38 hours. As usual, I took a mini-bubble bath about 20 minutes before breakfast and setting to work on my thesis. Then, I did 100 jumps in the afternoon to reignite my heart, 2 hours after meals. I drank 2.2 litres of fluids—1 litre of warm water first thing in the morning, 900mls green tea in the afternoon, and 300mls chocolate in the evening. I ate all my vital meals—5 tablespoons oats with 1 leveled tablespoon of brown sugar in the morning; 5 tablespoons of white rice, left over ½ chicken breast, 3 fresh lettuce leafs, 1 red apple in the afternoon; and 2 slices of homemade brown bread spread with ¼ teaspoon of butter, a mug of hot chocolate in the evening. It feels great. I am resting briefly right now before I continue with my evening school work on my thesis. I am very glad and thankful to God that I managed to jump despite having a tight schedule this week.


@Chipo Muponisi, unedited post



Spreading meals over several days might prevent weight gain

The method of spreading meals is highly contentious. There is no right or wrong answer. It depends on what works for someone.  I construct the term spreading meals to mean either eating food containing many calories over a period of days instead of eating it all in a single meal, or eating many calories in a single meal, but skipping food on later days to knock off extra calories consumed in a single meal.

To begin with, I say often that I do not like talking about meals in weight-loss programme. That is not my strategy to lose weight. As a result, I do not wish to be misunderstood. I do not support weight-loss programmes, which encourage especially drastic food reductions. I am convinced that a person exercising to lose weight must make sure to eat full meals daily. Yet, if someone wants to over eat on a particular day, I suggest that such a person learns about, first, how to spread the extra calories in meals throughout the week. There are several suggestions such as banking food weekly. I am not talking about this.

Skipping meals to prevent weight gain!!!

In this article, I talk about spreading meals over several days. For instance, if someone wants to eat a rich cake, it is important to know at least the basic ingredients about that cake. One needs to know at least the total number of eggs, sugar, and butter in that cake. So, if one over eats a cake on a particular day, which comprises 2 eggs, 2 tablespoons of sugar, and 25 grams of butter, it means that one would not eat an egg at least 2 days in that particular week. If one eats 1 tablespoon of sugar in a day, it means that one would skip eating 1 tablespoon of sugar 1 day in that particular week. It means also that one would not eat butter that particular week or would replace butter with a spread that has very low calories. This method sounds fabulous, but it is all about skipping some meals. Yet, most people, who over eat have problems to control their appetite. I do not favour this method unless something happens beyond one’s control.

Eating a meal in 2 or more days might prevent weight gain

Secondly, there is an alternative. It is advisable to spread that particular food over a period of days. So, instead of eating it all in one day, it is advisable to eat the food in 2 or more days. That way, one does not skip meals, but replaces certain meals on a particular day. This method of spreading meals over a period of days requires self-control.  This is mainly because food having many calories is kept in the house—perhaps in a refrigerator, which is within one’s reach. If it is one’s favourite food, it might be hard for one to spread it over days. The likelihood of eating it all in one sitting is very high.

Increasing the amount of time spent exercising might shade off extra calories

Thirdly, I argue from experience that it is better increasing the amount of exercises per day to deal with extra food, which one over eats. This works in most situations because often people do not want to over exercise. So, when one thinks of over eating, one might not over indulge to avoid over exercising.

Remembering the main reason for weight-loss might prevent weight gain

Lastly, I wish to say that dealing with over eating involves several strategies, but not limited to one.  Plausibly,  we all indulge in food at least once in a while although it might be daily struggle for others. What works well  for me, is a constant-self reminder about the main reason I am exercising, and the effort so far into my weight-loss programme. Yet, if I want to enjoy food rich in calories, I make sure to share some of it with friends, or spread it over a period of days. For instance, I love a homemade pizza rich with cheese (See a video below). Each time, I prepare it, I eat it with friends, or I keep some in the refrigerator for later days.



Today, I did not feel like jumping, but I did it anyway…

This morning, I did 2000 jumps in about 38 minutes from 10:25 to 11:03. I did also body stretches in 22 minutes. I spent a total of 1 hour exercising. I did not feel like exercising today, but I did it anyway. I did not even squeeze orange juice as usual although I have 3 remaining from last week. Instead, I drank 1 litre of water with 1 teaspoon of ascorbic buffered acid. I say always that each time I think about the reasons I am exercising, I find it easy to continue exercising.  I did not feel like exercising not because I was tired, but because I had urgent matters to deal with at school. Some office did not do their work very well and I was affected. I spent the afternoon dealing with issues. I am grateful that is done so that I can focus on my thesis and exercises. I drank 2.700 litres of homemade slimmer’s juice. This afternoon, I carried 500 ml of warm water, which I drank during my meeting. I do not value plain water during weight-loss programmes, but I had to do it, since I ran out of rooibos and green tea. I made sure to use warm water. It is better than plain cold water. I have to stock my orange and lemon basket as soon as possible.

@ Chipo Muponisi, unedited post.

Whisking Method


Historical hobby

When I was young—during my primary and secondary school—I loved baking. Whisking cakes was one of my favorite methods. Today, I decided to relax by baking a cake in 30mins. I thought I had forgotten how to whisk a cake, but it felt like swimming after many years.


What is whisking?

Whisking method means making a cake without using baking power.  Instead, you use the egg whites and sieve flour to introduce air into the flour dough to help it rise into a soft-fluffy sponge cake.  I do not like much butter and sugar, so I reduce tremendously the amount of sugar from 1 teacup to 2 tablespoons, and use 20g of butter instead of 100g. I have excellent results: tasty, fluffy and healthy.



200g cake flour

2 tablespoons

20g butter

4 eggs

A Pinch of salt

  • Sieve 200g flour into a bowl, making sure that you are shaking the sieve very much to introduce air into the flour
  • Add a pinch of salt and sugar to the sieved flour and mix well
  • Separate the egg yolks from the egg whites
  • Add sugar and egg yolks into a mixed bowl and mix well into a creamy texture
  • Add   butter into the sugar-egg mixture, and mix well into a creamy texture
  • Introduce the flour into the creamy mixture, bit by bit, and mix well
  • If the texture is too hard…add 2 teaspoons of milk/water
  • Whisk the egg whites into big bubbles
  • Pour the egg whites into the creamy mixture, folding in, quickly, bit  by bit
  • Scoop the mixture into your baking tin, pushing the centre downwards
  • Bake at a moderate  temperature 160/170◦ for 15mins

This Cake serves 8 people.

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Chipo Muponisi

©November 30, 2011

By chipo muponisi Posted in PASTRY



I also enjoy baking because it feels great creating something new out of flour….below is what I call the 7 finger twisted bread


By chipo muponisi Posted in PASTRY