Rita Mangan

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Rita Mangan Guiding you to be the boss of your health. Getting your gut healthier so you feel better, heathier and happier :)

Dhal Mango and Green Beans Ingredients:250g red lentils, rinsed (and soaked for 20mins)1 large unripe mango, flesh cut i...
21/09/2026

Dhal Mango and Green Beans

Ingredients:
250g red lentils, rinsed (and soaked for 20mins)
1 large unripe mango, flesh cut into 1.5 cm pieces
½ x 400g tin chopped tomatoes
½ tsp ground turmeric
1½ tbsp oil (I use olive oil)
1 tsp cumin seeds
1 fat green chilli, sliced
100g green beans (or any beans of choice)
1 tsp caster sugar
1 tsp sea salt
juice of ½ lemon
small bunch coriander, roughly chopped

Method in the comments

09/09/2026

🫘 CRISPY CHICKPEAS = A SMARTER SNACK!

Looking for something crunchy, satisfying and actually nutritious? Try roasting chickpeas in the air fryer! 😋

Here’s why I love chickpeas:

🌿 FIBRE
Chickpeas are a great source of fibre, which supports healthy digestion, helps with regular bowel movements and keeps you feeling fuller for longer.

💪 PLANT PROTEIN
They contain plant-based protein, making them more satisfying than many typical snack foods.

🦠 GUT-FRIENDLY PREBIOTICS
Chickpeas contain fermentable carbohydrates such as galacto-oligosaccharides, which can be used as food by some of the beneficial bacteria in your gut.

💨 BUT WHAT ABOUT “ANGIN”?
If chickpeas make you feel bloated or gassy, it doesn’t necessarily mean they’re bad for your gut. Some of their carbohydrates are fermented by your gut bacteria, and gas can be a normal result.

If you’re not used to eating much fibre, start with a small portion and gradually increase it. Your gut needs time to adapt.

✨ Simple snack idea:
Chickpeas + a little olive oil + your favourite spices → air fryer → crispy goodness!

Healthy eating doesn’t have to be complicated. Sometimes it’s just about making a better choice with the foods you already have. ❤️

Would you try these? 🫘👇

31/07/2026

Putting my faith in Him for inner peace. Protection from harm. Redirection. Purification.

21/07/2026

🍝 Want better gut health? Start by adding, not restricting.

This pasta is packed with gut-friendly ingredients -
Garlic, Onion, Spinach, and Red pepper

The vegetables provide fibre and prebiotics that feed your good gut bacteria, while the prawns add satisfying protein.

🇲🇾 Many Malaysians don’t eat enough vegetables. A simple change like adding 2–3 extra vegetables to your favourite meals can make a real difference to your gut health over time.

💚 Healthy eating doesn’t have to be boring or complicated.

08/07/2026

Which blueberries are better?

03/07/2026

Let’s try this high protein dish - steamed egg and tofu with prawns

Ingredients:
1 pack of soft tofu
4 eggs
10-12 prawns
Spring onions
Salt pepper
1 1/2 cup of warm water
1 tbsp Sesame seed oil
1 tbsp Soy sauce

1. Prepare the steamer - If you have a steamer pot, fill the bottom pot with 2-3 cups of water and bring it to a boil. If you don’t have one, use a pot that’s big enough to fit your bowl (at least 10 inches wide) and put a steaming rack in it.
2. Prepare the tofu - Break up the silken tofu place them down in a shallow bowl.
3. Prepare the egg mixture - Whisk 4 eggs in a measuring cup, and add the warm water, salt and pepper to the beaten eggs and mix well.
4. Pour the egg mixture through a fine mash strainer into the bowl.
5. Steam for 20-25 minutes - If you see any air bubbles on the surface, just pop them, then cover the bowl with a plate before putting it in the steamer pot to cook. This helps ensure your steamed egg comes out perfectly smooth on top.
6. Steam it over medium heat for 20-25 minutes or until the egg custard is set.
7. Add toppings - When it’s done steaming, carefully add the spring onions and prawns and cover the pan (without the plate) until the prawns are cooked.
8. Once the prawns are cooked, sprinkle a pinch of sea salt on top, drizzle 1 tablespoons of soy sauce and sesame oil. Cover again just for a few more minutes.
9. When it’s done steaming, carefully take the bowl out from the pot and remove the plate, and enjoy!

Would love to see the photos if you make the recipe 😁

11/05/2026

Kalau demam dengan virus tolong rest, minum air, dan elak gula

On a good day, these are the kind of meals I aim for. But let’s be real… not every day is going to be perfect.If you’re ...
06/05/2026

On a good day, these are the kind of meals I aim for. But let’s be real… not every day is going to be perfect.

If you’re starting your day with just coffee or a quick carb hit, here’s your reminder to build a balanced breakfast.

It’s not just about protein or calories… your gut and your hormones need support too.

Think probiotics + prebiotics:

Probiotics = the good bacteria (yoghurt, fermented foods)
Prebiotics = the fibre that feeds them (onions, garlic, leeks, asparagus, oats, nuts, seeds, bananas)

When you combine protein + healthy fats + fibre, you help stabilise blood sugar, which plays a big role in supporting hormone balance, steady energy, and keeping cravings in check.

Balanced breakfast, balanced energy, supported hormones - your future body will thank you 🌿

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