The 100% Fat Burning Nigerian Recipe Cook Book

Fat Loss STAPLE REGULAR MEAL Recipe

Eat Healthy & Burn Fat For Life

Olu Aijotan (Nutrition & Fitness Coach)

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Please Read...My Lawyer Said I Must Say this! I have made every effort to ensure that the information in this book is accurate and up to date. The information will be relevant to the subject of Fat loss, however, the content of the material is based on my own express views, opinion, experience and research. Therefore, I advise that you do not substitute the content of this material for professional advice. If you have any severe/major food allergy, please make sure you speak with a doctor before trying out the recipe in the book. Finally: If you are pregnant, sick or currently undergoing medication, please seek advice from a doctor before using the tips/ideas/ that I share in this book.

WELCOME MESSAGE FROM THE AUTHOR In Nigeria, we have what we call STAPLE food. That is, the foods that we eat commonly, routinely almost all the time. However, most of the STAPLE foods we eat such as... Eba Pounded Yam Semovita Rice etc. Most of these STAPLE foods are VERY fattening in the way we combine and eat it. No wonder why its difficult to get rid of that excess STUBBORN fat! Over the past 6 months, I have been researching various different meals you can swap with these "Fattening staple meals". And I am going to show you EXACTLY what these alternative Fat burning Staple Meal recipes are and how you can prepare them. I call the fat burning staple meal recipes; the Fat Burner! There is no denying the fact that eating realistic, flavourful, delicious meals during your weight loss is a big key to getting the weight off while enjoying the process. That is why these meals are created to give same taste and experience that you enjoy in other fatty staple foods, except with less calories. These meals will leave you stomach full, leaving you full and not hungry and at the same time burn fat off your body!

So I want you to pay attention and go through this Fat Burning STAPLE meal email. You'll learn exactly how you can prepare 100% delicious fat burning staple meal. So without wasting time, lets get started as I introduce you to the EFFECTIVE fat Loss staple Meal Recipes... Thanks for reading. Yours Sincerely, Olu Aijotan Nutrition & Fat Loss Coach www.NaijaWeightLoss.com

1. INDOMIE WITH STIR FRY OR MIXED VEGETABLE Indomie is VERY common Meal in Nigeria. Both Adults and kids like eating it. As a matter of fact, there is a special thread on Nairaland.com about Indomie. But really, Indomie is VERY fattening. Each small pack contains 370 Calories. And most adults eat between 2 - 3 packs. That is 740 and 1,100 Calories In one meal! And this does not include the added egg, chicken, Oil etc. I'll show you exactly how I make my own Indomie in a healthy way and how you can do it too and be able to eat it without feeling guilty. Let's get cracking... INGREDIENTS 1. 1 Small pack of Indomie (Yes...1 small pack) 2. Cup of Water 3. 1 Egg 4. Vegetable Stir Fry ( Contains 3 - 5 different vegetable stir Fry) 5. Grinded dry pepper (Ata "gigun") NOTE - If you have Shoprite or any major supermarket in your town, they stock vegetable stir fry. If not, you can improvise by getting 4 of any of the following: Green Peas, Sweet corn, cucumbers, carrots, cabbage, lettuce, scotch bonnet pepper, onions, (atarodo) and Bell Pepper (tatase).

PREPARATION Boil your Egg in Water for 10 - 15 minutes until its hard. While your egg is boiling, slice/chop your Vegetable Stir Fry or any mix of the following vegetables: cucumbers, carrots, bell pepper, lettuce in small pieces and mix it with sweet corn and green peas in a medium sized bowl. Put a small cup of water in a pan, let it boil and add grinded pepper to it (depending on how hot you want it). Empty the 1 pack of indomie noodles into the boiling water and let it simmer for 2 minutes while you turn the indomie to the other side to cook evenly. Add (half the seasoning) and the full chilli powder to your indomie and stir occasionally until the water dries up. Then put a large fry pan over medium heat. Add just 1 teaspoon of Olive Oil. Once the oil is hot, empty your bowl of mixed vegetable/stir fry into the hot fry pan and continue to stir and turn the vegetables with a flat stirring spoon on medium heat for 3 - 4 minutes. Once the vegetable is done, serve your Indomie on a plate, with the boiled egg and put the hot vegetable stir fry on the side. Serve and Enjoy. NOTE - The picture in the above, is actually that of how I prepared my own Indomie. The white cloud over it is the piping hot steam from the vegetable. If you notice, I did not cook this Indomie with Oil whatsoever! I have cooked this healthy style of Indomie so many times and I can tell you its delicious if you try it. CALORIES PER SERVING: 480 Calories (Approx) SERVINGS: Serves 1

2. BOILED PLANTAIN WITH FISH STEW Unripe Plantain and Fish Stew can be eaten at any time of the day. Not only is it healthy, it makes you full easily and helps you prevent starvation and binging. This is really the fastest and best way to cook it when you are in a hurry. INGREDIENTS 1. 1 Medium Sized Unripe Plantain 2. Fish Stew Made from Stew Recipe Book PREPARATION Wash your plantain. Then, cut the two end of your plantain away. Cut the plantain into 3 - 4 pieces depending on how big the plantain is. Then make a small cut in each half's peel - This makes it easier to remove the peel after boiling. Boil the plantain for 15 minutes, or until the skin starts to peel away from the flesh. Once cooked, peel the skin of the cooked plantain and put the plantain in a plate. Then Serve the peeled plantain with Fish stew. NOTE - Please look in your Stew Recipe Book that comes with this cookbook. I have given a step-by-step instruction and ingredients that you can use to make Fish stew. Follow that instruction to make your own delicious stew. Well done! CALORIES PER SERVING: 383 Calories (Approx) SERVINGS: Serves 1

3. BOILED PLANTAIN WITH PRAWN STIR FRY I love this particular style of cooking plantain as I find the stir Fry goes really deliciously with it. I'm sure you'll love it too. You can class it as a STAPLE MEAL TOO INGREDIENTS 1. 1 Medium Sized Unripe Plantain 2. 1 cup of fresh prawn/shrimps 3. 1 Big red bell pepper 4. 2 cup of green peas (available in supermarkets) 5. 1 - 3 tomatoes (chopped) 6. 1/2 Onions 7. Mixed herbs and spices (e.g. Thyme) and salt to taste PREPARATION Wash your plantain. Cut the two end of your plantain away. Cut the plantain into 3 - 4 pieces without peeling the skin off. Then make a small cut in each half's peel - This makes it easier to remove the peel after boiling. Boil the plantain for 15 minutes. Prepare all your ingredients for the stir fry - chop/slice your pepper, onions. Wash your green peas and prawns. Then season the prawns with your thyme and spice and a little bit of salt to taste. Heat a tablespoon of extra virgin Olive Oil/Coconut Oil in a fry pan, add your onions and fry it until it goes brown. Then add your prawns and turn it until it goes pink. Add your tomatoes, pepper and keep on turning intermittently for another 5 - 8 minutes. Then add your peas and allow to simmer for another 2 minutes. Put a pinch of salt to taste. Take your plantain out of the water and peel it. Put in a plate and serve with the prawn stir fry. Enjoy! CALORIES PER SERVING: 392 Calories (Approx) SERVINGS: Serves 1

4. SWEET POTATOES WITH VEGETABLE FISH STEW Sweet Potatoes is a tasty carbohydrates that will NOT make you fat. It has a high fibre content and will fill you quickly and prevents overeating INGREDIENTS 1. 2 Medium Sized raw Potato 2. Sweet corn 3. 1/2 sized onions 4. 1 Bell Pepper (Tatase) 5. 2 scotch bonnet pepper (Atarodo) 6. Green Peas 7. Carrot 8. Cabbage 9. Fresh Fish (Titus, Mackerel etc) and Olive Oil (Extra Virgin) PREPARATION Wash your potatoes thoroughly and cut into two halves. Put the potatoes in a pot and boil with very little salt for 15 minutes. Wash and boil or smoke your fish. Wash and peel off the skin of your carrots and dice into small pieces. Then chop your onions, cabbage, peppers, Onions and 1 Bell Pepper. Then Steam you carrot in 1/2 cup of water for 5 minutes. Put a teaspoon of Oil in a pan, and put your chopped onions, tomatoes and bell pepper. After few minutes, add your steamed carrot into it. And add the chopped cabbage, green peas and sweet corn and stir/turn it. Shred your boiled/smoked fish into the cooked vegetable. Steam for another 2 minutes. When done, serve with boiled sweet potatoes CALORIES PER SERVING: 310 Calories (Approx) SERVINGS: Serves 1

5. SLICE OF YAM WITH GARDEN EGG STEW Garden Egg stew taste amazing, especially if you know how to prepare the fat burning healthier version which I am going to show you below: INGREDIENTS 1. 4 - 5 Medium garden eggs 2. 1 tablespoon Olive/Coconut oil 3. 1/4 medium onion (chopped) 4. Blended pepper sauce (Tomatoes, Bell Pepper, Scotch Bonnet pepper) 5. 1 teaspoon blended crayfish (optional) 6. 4 pieces of dried fish 7. 2 slices of boiled yam PREPARATION Peel your yam and put in a pot of boiling water. Add a little bit of salt and cook for 15 - 20 minutes until well done. Boil water in a pot, add in the garden egg and allow to boil for 5 minutes. Remove and set aside to cool off. Put 1 tablespoon coconut/olive oil in a pan on medium heat, wait 2 - 3 minutes and add chopped onions. Add your blended pepper sauce and crayfish and dried fish and stir for 5 - 10 minutes. Roughly chop/crush your boiled garden egg and add the crushed garden egg into the sauce. Add a pinch of salt to taste and simmer for another 6 - 9 minutes. Serve plenty of Garden Egg Stew with a slice of boiled yam. CALORIES PER SERVING: 323 Calories (Approx) SERVINGS: Serves 1

6. WHOLE WHEAT VEGETABLE PASTA Pasta is common in Nigeria. Dangote, Honywells etc have their own brand. You will definitely like this healthy fat burning recipe. INGREDIENTS 1. 1 cup wheat pasta 2. 1 medium cut piece of mackerel/Salmon 3. 1/4 cup of green peas 4. 1 Small Carrot 5. 1 big onion 6. 1 tablespoon of Ginger 7. 1 chopped Garlic (optional) 8. One big raw tomatoes 9. 1 big red bell pepper 10. 1/2 tablespoon of Olive/Coconut Oil and 11. Salt to taste. PREPARATION Boil your pasta in a pot with little salt to taste. Chop your carrot, green peas and other vegetables and boil them. Grill your mackerel/Salmon in the oven until properly done. Blend the tomatoes and red pepper, garlic and ginger into a paste. Put 1/2 tablespoon of olive oil in a pan and fry the onions until they are brown. Add the blended tomatoes, pepper and onion paste. Add the boiled vegetables and Pasta. Mix well and cook for a minute. Add your seasoning and salt to taste and a sprinkle of dry pepper if you like it spice. Serve & Enjoy! CALORIES PER SERVING: 354 Calories (Approx) SERVINGS: Serves 1

7. COOKED CRAYFISH BEANS I am going to show you how to reduce beans bloating and make it with prawns or Crayfish to give it a nice delicious taste and smell. INGREDIENTS 1. 1 cup local Nigerian beans ( White or Red) 2. 1 tablespoon of Olive/Coconut Oil 3. 2 red Bell peppers (Tatase) 4. 3 scot bonnet pepper (Atarodo) 5. 1 big Onions 6. Prawn or Smoked Crayfish (either or both) PREPARATION Soak the beans in cold water for 5 hours. Then boil the beans for 5 minutes and discard the water. Wash the beans in cold water. This will remove the gas that causes bloating from the beans. Chop your onions, wash your crayfish/prawn and pepper (remove the seeds) and set aside. Put the bean in a pot and boil with half chopped Onion and salt. Cook until tender. When the beans is soft, add onions, crayfish, pepper, and seasoning . Cover the pot for 5 minutes. Then add 1 tablespoon of olive oil and salt to taste and allow to cook for another 5 minutes. Turn off the heat and the beans porridge is ready to serve. Serve with Boiled Plantain & Enjoy. NOTE - If you are cooking with Prawns, make sure you stir fry the Prawn in 1 teaspoon of Olive Oil until it turns pink before putting into the cooked beans. You can also cook your beans with unripe/ripe plantain as a porridge. CALORIES PER SERVING: 351 Calories (Approx) SERVINGS: Serves 2

8. HEALTHY OFADA RICE & BEANS Ofada rice is same as local brown rice popular in Nigeria. Its fibre rich and good for weight loss. I am going to show you how to prepare it in a healthy way. INGREDIENTS 1. 1 cup of brown rice (local Nigerian rice) 2. 1 cup of beans 3. 1 medium Fish e.g. Tilapia/Titus (cut in 2-3 pieces) 4. 4 medium tomatoes 5. 4 pieces of pepper 6. 2 medium Onions 7. 1 tablespoon Coconut/Olive Oil 8. Seasoning (Maggi) 9. Salt & Grounded Crayfish PREPARATION Soak the beans in cold water for 5 hours. Then boil the beans for 5 minutes and discard the water. Wash the beans in cold water. This will remove the gas that causes bloating from the beans. Put the bean in a pot and boil with half chopped Onion and salt. Bring to boil. Season your fish with salt, pepper and seasoning and boil with little water. You can also grill the fish in the oven instead of boiling. Then wash and blend your tomatoes, pepper, onions and set aside. Wash your brown rice and add to the boiling beans, and make sure you add enough water.

Then put your blended tomatoes, pepper and onion paste. Put in your crayfish, seasoning and 1 tablespoon of coconut oil and allow to cook for another 30 minutes. Ensure to add more water if desired. Once cooked, serve with your grilled or boiled spicy fish. CALORIES PER SERVING: 345 Calories (Approx) SERVINGS: Serves 3 9. HEALTHY BROWN RICE WITH FAT BURNING STEW Another common staple food in Nigeria. Here's another way to cook and eat your rice on its own in a healthy fat burning way. INGREDIENTS 1. 1 cup of brown Ofada rice (local Nigerian rice) 2. Fat Burning stew (from Soup Recipe Book) 3. Green packing leaf (optional) PREPARATION Hand pick and wash your brown rice in water few times. Then put the already washed rice in a cooking pot and put some water to boil it. Add a little bit of salt to taste.

Keep checking the rice to ensure it cooks and does not become soggy. Once the water dries off and the rice is properly done, set the rice aside and allow to cool for few minutes. Then serve your cooked fat burning rice (the size of your fist) with your healthy fat burning stew, skinless chicken and mixed vegetables as desired. You can also pack it in the "green leaf" like in the picture above to give it a bit of "local delicious taste" :) NOTE - Please check the "fat burning stew recipe cookbook" that comes with this material for the instructions and guide on how to make your own healthy stew. CALORIES PER SERVING: 345 Calories (Approx) SERVINGS: Serves 2 10. SPICY CHICKEN & POTATOES I love this particular meal because I get to put both chicken and sweet potatoes together. The combination is deliciously amazing. Forgive my choice of words, but I have a thing for Potatoes and you too will enjoy it... INGREDIENTS 1. 1 medium sweet potatoes 2. 1/4 ground pepper 3. 1 table spoon of crayfish (grounded) 4. 1 medium chopped onions

5. 1/2 tablespoon Olive Oil 6. 1 medium chopped garlic 7. 5 - 10 pieces of chicken breast (remove the skin) 8. 1 cup of Ugwu leaves (chopped) PREPARATION Season your chicken and boil it. Then Peel your potatoes and cut it into medium sized pieces. And Boil the potatoes in water that just about covers the potatoes. While it's boiling, add your grounded pepper, crayfish, Onions, Garlic, Olive Oil and salt to taste and allow to boil till nearly fully cooked. Add your spiced boiled chicken to the mix. When the meal is very tender, add your chopped ugwu leaves and allow to cook for 3 - 5 minutes so the Ugwu is not fully cooked. Once its done, set it aside and allow to cool. Serve and squeeze a bit of lemon on it & Enjoy! CALORIES PER SERVING: 370 Calories (Approx) SERVINGS: Serves 1

11. SPICY CHICKEN WITH STIR FRY VEGETABLES Try this new way of eating spicy chicken in a VERY healthy and fat burning way. In fact, this particular meal is not only delicious, its very FILLING. INGREDIENTS 1. 3 - 5 pieces of chicken thighs/breast 2. 1/4 Onions 3. Seasoning (Thyme, maggi, Herbs etc) 4. Stir Fry Vegetables (Bell Pepper, Cucumbers, Tomatoes, Onions, Lettuce etc) 5. 1 teaspoon Oil PREPARATION Peel the skin of your chicken thighs and marinate it with Seasoning as desired. Place a fry pan over fire and put 1 tablespoon of Olive or Coconut oil. Then pan fry your marinated chicken with the chopped onions on top of it. Cut your vegetables (bell Pepper, Tomatoes, Onions, Lettuce, Cucumbers etc) into small pieces and place in a bowl. When the chicken is cooked, remove the chicken from the pan. Pour the chopped vegetables from the bowl into the Pan (with the oil & juice from the chicken still in it) and stir fry your vegetables until its golden cooked. Add your chicken and mix together. Serve your chicken with stir Fry like in the picture above. Enjoy! CALORIES PER SERVING: 264 Calories (Approx) SERVINGS: Serves 1

12. LOW FAT HEALTHY FRIED RICE Fried rice is common at most Nigerian parties. Kids and adult LOVE fried rice. I love it too. Here's how to EASILY make the fat burning version of fried rice you can enjoy. INGREDIENTS 1. A cup of brown rice 2. 1 Egg (whole) 3. 5 - 6 pieces of chicken breast 4. 2 Egg white (without the yolk) 5. Green peas, sliced carrots, green pepper (all chopped) 6. 2 tablespoon of Olive Oil 7. powdered garlic PREPARATION Wash and cook your brown rice in a pot for 15 minutes. While the rice is cooking, Season lightly and cook your chicken breast. Parboil the rice after 15 minutes. There will be "stock water" from the cooked chicken breast, pour your parboiled rice into the stock and cook for another 20 - 30 minutes. Put 2 tablespoon of Olive Oil in a deep fry pan that is on medium heat. Then put your carrots, green peas, sliced green pepper.

Then put your chicken breast (Dice into small pieces) into the mixture. Add the egg into the mixture and allow to cook on medium heat. Once its done, put your cooked rice into the mixture and add a little bit of garlic and salt to give it taste. Serve your healthy rice and enjoy it. CALORIES PER SERVING: 525 Calories (Approx) SERVINGS: Serves 2 13. TASTY NIGERIAN COUSCOUS Couscous is popular STAPLE food in the northern part of Nigeria. Its a light weight granules made from wheat semolina. It's usually served with Stews and Vegetables. You can buy it from supermarket or locally in the Market. Dangote & Golden Penny Couscous are popular in the market. Here's how to prepare a simple Couscous meal. INGREDIENTS 1. 1 cup of couscous 2. 1 cup of water 3. Salmon Vegetable Stew (Check your stew cookbook) PREPARATION Put the cup of water in a pot and bring to boil. Pour the couscous in the boiling water.

Turn off the heat and let the couscous stand in water. Drain and serve with your favourite healthy fat burning stew. Enjoy! CALORIES PER SERVING: 190 Calories without the stew. With Vegetable Stew: 210 Calories (Approx) SERVINGS: Serves 1 14. EASY VEGETABLE COUSCOUS Here's another way to make couscous in similar way you'll make Jollof rice. You can whip this up in just 20 -30 min. Ready to eat...Served Hot! INGREDIENTS 1. 1 cup of couscous 2. 1 cup of chicken/beef stock (water from cooked chicken/beef) 3. 1 tablespoon of Olive Oil 4. 2 - 3 cups of fresh vegetables ( choose from these chopped vegetables: tomatoes, green/red bell pepper, spring onions, mushrooms, cabbage, carrots) 5. grounded pepper 6. Salt & seasoning

PREPARATION Put your chicken stock in a pot and allow to boil. Add in the couscous to the boiling stock and cover the pot tightly and remove from heat and set it aside for 4 -6 minutes. Put 1 tablespoon of olive oil in a large fry pan and put on medium heat. Then pour your chopped vegetables and grounded pepper into it and stir fry it gently for 3 - 5 minutes. Add your Maggi and salt to taste. Then use your hand to sprinkle and spread the cooked couscous into the vegetable mix and continue to stir until couscous mix with the vegetables. Once the mix blends, and check for taste. Serve and Enjoy! CALORIES PER SERVING: 276 Calories without the stew. SERVINGS: Serves 1 15. COCONUT RICE (HEALTHY VERSION) Here's how to make your own healthy coconut rice. If you've never tried coconut rice before, you should try it. Its deliciously tasty. INGREDIENTS 1. 1 Coconut 2. 2 cups of brown rice 3. Chicken Breast (or thighs with skin peeled) 4. Pepper & tomatoes

5. 1 medium onion 6. Maggi 7. Thyme 8. Salt to taste PREPARATION Wash your rice and cook for 20 minutes, then parboil it. Season your chicken and boil it. Collect the stock water from your chicken and keep aside. Break your coconut and remove the shell and the white flesh. Then grate the white flesh part of the coconut. You can alternatively do this by cutting the coconut into small pieces and blending it in a blender until its smooth and fine. Put the blended coconut through a sieve and you will be able to get the juice of the coconut. Pour the chicken stock in a pot. Pour the coconut juice into the pot too and add blended tomatoes, pepper and onions. Then add your parboiled rice and Maggi seasoning with a little salt to taste. Ensure the liquid in the pot is at same level as the rice in the pot. If not, add some more to top it up.Allow the rice to cook on medium heat until the rice is soft. Serve with boiled/Roasted chicken or beef. Enjoy! CALORIES PER SERVING: 340 Calories SERVINGS: Serves 2 people

Thank you for reading the Fat Burning STAPLE Meal recipes book. With 15 different delicious healthy meals staple meals, you'll never have to STARVE yourself of food in the name of "weight loss". By cooking any of the meals above, you'll be guaranteed that you are not eating above your daily calorific allowances. Kindly note that for you to see RESULT of a trimmed and toned body, you have to take action by actually cooking these meals and eating them. Don't expect to be perfect on first try. Don't stop yourself from trying the new recipes. Dare yourself. Try these recipes. Enjoy the cooking and you will see amazing results! If you have any further questions or comments, kindly contact me on naijaweightlosscoach@gmail.com And feel free to visit www.naijaweightloss.com/blog for more fat loss cooking and flat belly tips. Wishing you an amazing body transformation Your's Sincerely, Olu Aijotan Nutrition & Fat Loss Coach (Author - 100% Nigerian Fat Loss Recipe Cookbook )

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