FLAT BELLY & FAT LOSS COOKING

Transcription

1 (Vegetarian Fat-BURNING Meal Recipes) FLAT BELLY & FAT LOSS COOKING 101 Quick & Easy Fat-Burning Recipes Designed With Top Fat-Burning Foods Commonly Found In Nigeria To Banish Your Boring "Fat Burning Diet" And Burn Fat FASTER!! By Dr. ELA MARIS (Nutrition Biochemist) TotalFatLossPlan.com

2 Copyright 2012 and Beyond. TLN Fitness Services All Rights Reserved Retail Price: N8,500. This is NOT a free e-book. This report is for Total Fat Loss Program (TFLP) clients only. You do NOT have resale rights to this product. No unauthorized reproduction or distribution is permitted. Copyright violation and illegal distribution will be prosecuted

3 A word from Dr. Ela Maris This plant based recipe guide was created for vegetarians and carnivores (people who eat meat, chicken etc and their products) alike. Vegans and vegetarians will find exciting new ways to prepare their meals While meat eaters will discover new ways of eating vegetarian meals. I love the meals here and so would you! When you see any meal with the title including (C+P), it means that meal contains mostly carbohydrate and protein. Also, (C+P+F+V) means it contains carbohydrate, protein, fat and vitamins. Remember in the Fat-Loss ADVANTAGE manual, I showed you that the best times to eat your (C+P) or (C+P+F) meals are in the mornings/midmornings and your (P+F) meals are best in the evenings if you want to burn fat permanently from your body and problem areas to keep it OFF for good. Another thing is that some recipes may make more than one serving like the first meal plan in this book makes 8 servings, but you are ONLY allowed one serving per meal unless otherwise stated. Many recipes in this report are prepared using wheat flour but you can use a healthier type of flour, called Millet flour made from millet. In the Flour & Oil cookbook, you would see how to prepare your own home-made millet and wheat flours. So enjoy! To To your Amazing NEW Body, Dr. Ela Maris Nutrition Biochemist Author Total Fat Loss Plan (Calls from 3pm 6pm Weekdays ONLY) (SMS 24 hours)

4 Equivalent Measurements CONTENTS Beans And Sweet Potato Chilli (P+C) Garden Egg Stew (P+C+F) Steamed Bean Pudding - Moi Moi (P+C) Coconut Rice (P+C+F) Rice And Beans Combo Meal (P+C) Vegetarian Cakes (P+C) High Protein Vegetarian Spread (P+F) Southwestern Style Eggs (P+F) Baked Banana Nut Oatmeal (P+C+F) Egg Salad Sandwich (P+C+F) Yamcakes Portable Meal (P+C) Warm Crunchy Fish Rice With Spinach (P+C) White Bean Chili (P+C) Spicy Tuna Burgers (P+C+F) Salmon Sandwich (P+C+F) Pumpkin Spice Oatmeal (P+C) Greek Burgers (P+C) Nutty Wild Rice & Mushrooms (P+C+F) Mediterranean Shrimp And Rice (P+C+F) Millet Pilaf (P+F) Cheesy Millet Patties (P+C+F) Okra Creole (P+F) Okra Gumbo (P+C) Yam Pepper Soup Ukodo (P+C+F) Sweet Potato and Chicken (P+C) Healthy Fried Rice (P+C+F)

5 Equivalent MEASUREMENTS I know that in most African countries we do not measure our foods before we cook them, we usually eye-ball the measurement but it s good to measure your food so you can track and monitor your results. So for the purpose of these meal recipes I m going to provide you with the equivalent measurements for your food items. I would be using measurements in this recipe book (that s why its called recipe anyway) so when I use certain terms, all you need do is to scroll up and use the equivalent measurements, okay? You can also make use of the free online measurement calculator at or this very cool done-foryou equivalent measures at Sometimes, I would include the equivalent measurement per recipe but if I don t use the free online tool or this one below. Here we go: LIQUID Measure Volume Equivalent 60 drops = 1 teaspoon 1 teaspoon = 1/3 tablespoon 1 tablespoon = 3 teaspoons 1 tablespoon = 1/16 cup 2 tablespoons = 1 fluid ounce 2 tablespoons = 1/8 cup 2 tablespoons + 2 teaspoons = 1/6 cup 4 tablespoons = 1/4 cup 5 tablespoons + 1 teaspoon = 1/3 cup 6 tablespoons = 3/8 cup 8 tablespoons = 1/2 cup 8 tablespoons = 1 tea cup or 4 fluid ounces 10 tablespoons + 2 teaspoons = 2/3 cup 12 tablespoons = 3/4 cup

6 16 tablespoons = 1 cup or 8 fluid ounces 3/8 cup = 1/4 cup + 2 tablespoons 5/8 cup = 1/2 cup + 2 tablespoons 7/8 cup = 3/4 cup + 2 tablespoons 1/2 cup = 1/4 pint or 4 fluid ounces 1 cup = 1/2 pint or 8 fluid ounces 2 cups = 1 pint or 16 fluid ounces 1 pint = 16 fluid ounces 2 pints = 1 quart 4 cups = 1 quart 4 quarts = 1 gallon = 1 1/4 U.S. teaspoons = 1 English teaspoon 1 1/4 U.S. tablespoons = 1 English tablespoon 1/2 U.S. cup = 5/6 English teacup 1 U.S. cup = 5/6 English breakfast - cup 1 U.S. pint = 5/6 English - Imperial - pint 1 U.S. quart = 5/6 English - Imperial - quart 1 U.S. gallon = 5/6 English - Imperial - gallon. =. 1 U.S. teaspoon = 5 milliliters 1 U.S. tablespoon = 15 milliliters 1/2 U.S. cup =.118 liters 1 U.S. cup =.236 liters, approx. 1/4 liter 1 U.S. pint =.4732 liters 1 U.S. quart =.9463 liters 1 U.S. gallon = liters = DRY MEASURE VOLUME EQUIVALENTS 1 quart = 2 pints 8 quarts = 1 peck 4 pecks = 1 bushel 1 U.S. pint = 1 English pint 1 U.S. quart = 1 English quart 1 U.S. peck = 1 English peck 1 U.S. gallon = 1 English gallon 1 U.S. pint =.551 liters 1 U.S. quart = liters

7 1 U.S. peck = 8.81 liters 1 U.S. bushel = liters = METRIC CONVERSION FACTORS MULTIPLY BY TO GET Fluid Ounces Grams Ounces (dry) Grams Grams Ounces Grams Pounds Kilograms 2.21 Pounds Pounds Grams Pounds Kilograms Quarts Liters Quarts (dry) 67.2 Cubic Inches Quarts (liquid) 57.7 Cubic Inches Liters Quarts Gallons 3,785 Cubic Centimeters Gallons Liters

8 BEANS AND SWEET POTATO CHILLI (P+C) RECIPE MAKES 8 SERVINGS 2 cloves garlic, minced 1 small onion, diced 2 small sweet potatoes, peeled and chopped 2 medium carrots, sliced/chopped 1 red bell pepper tatashe, chopped 2 tablespoon olive oil 15oz can black or any beans (1.5 cups cooked beans) 15oz can diced tomatoes (3 medium tomatoes) 1 tablespoon chili/pepper powder 1 teaspoon cumin ½ teaspoon garlic powder or chopped garlic clove Salt 1. Fry the onions and garlic in olive oil for a minute or two, then add your chopped sweet potatoes, carrots and bell pepper until onions are soft, about 5-6 minutes. 2. Reduce heat to medium low, and add remaining ingredients, stirring to combine well. Simmer, partially covered and stirring occasionally, for minutes, until flavors have mingled and vegetables are cooked. Enjoy CALORIES PER SERVING: 251 PROTEIN : 15% CARBS : 41% FAT : 3%

9 RECIPE MAKES 4 SERVINGS GARDEN EGG STEW (P+C+F) 5 medium sized tomatoes 6 fresh peppers 2 large onions 10 medium sized garden egg 5 tablespoon olive oil 2 Maggi cubes or seasoning cubes 1 tablespoon dried shrimps, ground 1 clove garlic, minced Salt 1kg mackerel fish 1. Cut, wash and season fish with onion, garlic, maggi, salt and boil for 10 minutes. 2. Wash and cut open the garden eggs. Remove the seeds and then blend the tomatoes, onion and pepper. 3. Now add blended ingredients to heating olive oil, stir in and cook for 5-10 minutes. Add your chopped garden eggs and cook for 5 minutes. Now add preseasoned and pre-boiled fish to the mix. 4. Add a pinch of salt to taste, add the other ingredients with your favorite seasoning and cook for 5 more minutes, stir and remove from heat. 5. Serve with boiled yam or brown rice or boiled cocoyam or unripe plantain CALORIES PER SERVING: 150 PROTEIN : 15% CARBS : 40% FAT : 10%

10 STEAMED BEAN PUDDING - MOI MOI (P+C) RECIPE MAKES 4 SERVINGS 2 cups of Black-eyed beans (peeled or not) or one cup full of beans flour 1 large onion 1 2 medium sized tomatoes (Optional) 1 or 2 fresh pepper (according to taste and tolerance of hot spices) 1 Kg Mackerel fish 1 2 Boiled eggs 1 2 tablespoonful of grounded crayfish 1 teaspoonful of salt 3 tablespoonful of olive oil 2 4 medium freezer bag or sandwich bag or small aluminum cups 1 litre of water A large pot 1. Into a medium size pot, put in the two cups of black eyed beans and pour in water to cover the beans. Soak overnight or for 2 hours. 2. In the morning, gently squeeze the beans as you wash it to remove the peelings. If you are using an already peeled bean, just soak it overnight to make it soft and making cooking fast, without the need to peel. 3. Place the cleaned bean in a blender and add onion to taste. One whole medium sized onion, fresh pepper, 1 2 medium sized tomato to taste and blend it until it becomes a smooth paste or pudding. 4. If you are using already prepared bean flour, skip most of the steps above and just add your blended tomato, pepper, and onion to the flour and blend into a smooth paste. Now place this bean paste or pudding into a container and add 3 4 teaspoonful of olive oil, maggi, salt to taste and stir.

11 5. Chop your boiled egg into desired sizes and add it to this paste. Add your boiled and spiced shrimps or fish or sardine, a cup of water. 6. Scoop the bean pudding into medium sized freezer bags or sandwich bags or aluminum cups, filling these not more than half their capacity to allow for space for the bean to expand once it is steamed and then tie the bags or close the cups. 7. Place it in a big cooking pot with water, cover it and its content to boil for minutes until it looks like a baked cake. Allow to cool for about 10 minutes before serving. Best served alone or with a serving of brown rice. CALORIES PER SERVING: 239 PROTEIN : 12% CARBS : 28% FAT : 9% RECIPE MAKES 4 SERVINGS COCONUT RICE (P+C+F) 2 coconuts 3 cups of brown rice Pepper 3 onion Maggi Salt Chicken Olive oil 3 Maggi Thyme (Teaspoon) 1. Wash your brown rice several times and bring to boil in a pot of water (per-boil it) for 20 minutes and then filter it. Prepare, spice the chicken and bring it to boil.

12 2. Break the coconut, remove the shell and remove the white flesh. Grate the white flesh and pour hot water over it or cut coconut into sizable piece, pour into blender, add water and blend till smooth. 3. Sieve it to get coconut milk juice and throw away the chaff. Pour coconut juice into a pot, add sliced onion and pepper to taste. Add the rice, maggi and salt to taste. Reduce the heat and cook till rice is soft. 4. Serve with chicken and enjoy. CALORIES PER SERVING: 334 PROTEIN : 4% CARBS :29% FAT : 24% RICE AND BEANS COMBO MEAL (P+C) RECIPE MAKES 2 SERVINGS 1 cup Brown Rice 1 cup beans 1 medium Tilapia (cut into 3 each) 4-5 medium sized tomatoes 2 medium sized onions 4 Peppers 2 tablespoon of olive or coconut oil 2 Maggi cubes A pinch of Salt Pepper Ground Crayfish 4 5 cups of water 1. Soak your preferred beans in water over night in water to become soft and easy to cook. Alternatively, you can soak it for 1 2 hours in the morning, should you want to prepare this meal for lunch or dinner. 2. Now bring the soaked and rinsed beans to boil in a pot after washing and cleaning the beans.

13 3. You could also season the fish with some salt, pepper and one Maggi cube and leave overnight. Then boil it with very little water so the seasonings go into the fish. (NO fryings allowed if you really want to lose weight). 4. Blend your tomato, onion, pepper. Wash your brown rice and add to the boiling beans and add more water. 5. Add your blended tomato, pepper, maggi, ground crayfish, 2 tablespoons of olive/coconut oil. Allow the mixture to boil for about 30 minutes, adding water to achieve the desired level of tenderness. 6. When it is evenly cooked, serve the Rice and Beans Combo with your boiled spicy fish. Enjoy! CALORIES PER SERVING: 250 PROTEIN : 8% CARBS :40% FAT : 6%

14 RECIPE MAKES 2 SERVINGS VEGETARIAN CAKES (P+C) 1 can (15oz) beans cooked, drained, rinsed and mashed 2 cloves garlic, minced 3 tablespoons onion, minced Pinch of chilli/pepper powder 1 egg, beaten ¼ cup dry oats Salt 1. In a food processor/blender, mix all the ingredients and form 4 patties (small round, flat cake of food) with mixture. Add some water to your taste. 2. In a frying pan (without oil), cook patties over medium heat for about 4 minutes per side CALORIES PER SERVING: 240 PROTEIN: 36% CARBS : 15% FAT : 4%

15 HIGH PROTEIN VEGETARIAN SPREAD (P+F) RECIPE MAKES 1 SERVING ½ cup low fat cottage cheese 2oz tofu 1 tablespoon sun-dried tomatoes/1 chopped tomato ½ cup spinach/waterleaf Pinch of dried basil spice (optional but for best results, follow use it) Pinch of dried parsley spice (optional but for best results, follow use it) Pepper SOUTHWESTERN STYLE EGGS (P+F) RECIPE MAKES 1 SERVING ½ cup red bell pepper, chopped 1 tablespoon olive oil ¼ cup onion, chopped 1 whole egg 4 egg whites 2 tablespoons salsa (optional) ¼ fresh avocado, diced Salt and pepper 1 tablespoon Lemon or lime juice 1 chopped garlic clove 1. Mix all the ingredients together in a food processor/blender and enjoy! Perfect recipe to serve on whole wheat bread CALORIES PER SERVING: 301 PROTEIN:17% CARBS : 9% FAT : 6% 1. Cook the peppers and onions in a tablespoon of olive oil over medium-high heat in a pan. Beat the eggs in a bowl and then pour them into the pan. 2. Add in the other chopped ingredients, some red pepper and onion salt to taste. Scramble the eggs until fully cooked but not overdone. 3. Top fresh avocado. CALORIES PER SERVING: 321 PROTEIN: 25% CARBS : 8% FAT : 21%

16 BAKED BANANA NUT OATMEAL (P+C+F) RECIPE MAKES 1 SERVING ½ banana, mashed ½ cup dry oats 1 cup water 4 egg whites Pinch of stevia/sugar 1 walnut, crushed 1/8 teaspoon baking powder 1. Mash banana in a bowl. 2. Mix with other ingredients. Spray oven-proof bowl with cooking spray. Pour mixture into it and bake at 250 C for 30 minutes. Enjoy! CALORIES PER SERVING: 296 PROTEIN: 23% CARBS : 33% FAT : 8% EGG SALAD SANDWICH (P+C+F) RECIPE MAKES 1 SERVING 2 hard boiled eggs 1 tablespoon homemade mayonnaise (Check Dressings report on how to prepare this) ¼ cup onion/1 medium onion, chopped 1 teaspoon lemon juice 2 slices of whole wheat bread 2 leaves of lettuce 2 slices of tomato Salt and pepper 1. When eggs are cooked and peeled, mix them in a bowl with mayonnaise, onion, salt and pepper. Squeeze a teaspoon of lemon juice into the mixture. 2. Line each slice of whole grain bread with a slice of lettuce and a slice of tomato. 3. Add the egg salad to the bread, put it together and enjoy. CALORIES PER SERVING: 263 PROTEIN: 16% CARBS : 25% FAT : 11%

17 YAMCAKES Portable Meal (P+C) RECIPE MAKES 2 SERVINGS 4 egg whites ½ cup oats ¼ cup skim milk 4 medium slices of yam, mashed, skinned 3 tablespoons whole wheat flour 1 scoop plain or vanilla flavor protein powder 1 teaspoon nutmeg 2 teaspoon cinnamon 2 teaspoon honey (optional) 1. Peel the yam and cut into 4 slices and then microwave or bake or boil. When cooked, cut into small pieces. 2. Place the yam and all the other ingredients in a blender or food processor and blend until smooth.

18 If you don't have a food processor or blender, simply mix and whisk with a fork until the mixture is as smooth as possible. Your mixture should not be too liquid, but rather thick. 3.) Pre heat a frying pan and pour your mixture onto it to form 2 small pancakes. Flip the pancakes as soon as the bottom side is lightly brown and firm enough to flip. 4.) Cook on medium heat and keep a close eye on them as they cook quickly and the outside burns easily. CALORIES PER SERVING: 359 PROTEIN: 26% CARBS : 52% FAT : 3% WARM CRUNCHY FISH RICE WITH SPINACH (P+C) RECIPE MAKES 1 SERVING 2 medium sized fish (not dry fish) 2 cups spinach (or water or pumpkin leaves) ½ cup chopped green onions ½ cup chopped celery (optional) ¼ cup fresh parsley (optional) 1 cup long grain brown rice (measured after cooking) 2 teaspoon lemon pepper salt seasoning 1. Start cooking your rice using your favorite method: rice cooker, stovetop, sauce pan, or simply reheat leftover rice.

19 2. Chop up 2 cups of spinach and put it in a medium-sized mixing bowl. Chop one large stalk of celery (about ½ cup), chop up your onions (1/2 cup), and finely chop the parsley (1/4 cup) and add to the bowl. 3. Spice and boil the fish. Add brown rice, add fish, season with 2 teaspoons of lemon pepper seasoning, and mix. 4. Heat in a pan for 2-3 minutes or until warm. CALORIES PER SERVING: 408 PROTEIN: 39% CARBS : 54% FAT : 3% WHITE BEAN CHILI (P+C) RECIPE MAKES 3 SERVINGS 2 cups chopped onion 2 tablespoon minced garlic 4 boneless, skinless, Turkey 2 cups white beans Half cup chopped pepper 1 tablespoon dried oregano 2 teaspoon ground cumin (optional) Salt Tablespoon of olive oil

20 1. Boil the beans with salt until soft. Put a tablespoon of olive oil in a pan, add onions and garlic, add salt and spice to taste until they begin to soften (about 3-4 minutes). 2. Boil your turkey, chop it, blend it and add it to the pan stirring occasionally until cooked (about 4-5 minutes). Add the turkey broth (liquid from boiling the turkey), then stir in the pepper, cumin and other spices., coriander, oregano, black pepper and chili powder. 3. Add white beans after draining all the liquid to the pan. Heat to a boil, then reduce heat, cover and let simmer for at least minutes. CALORIES PER SERVING: 420 PROTEIN: 49% CARBS : 49% FAT : 2% RECIPE MAKES 3 SERVINGS SPICY TUNA BURGERS (P+C+F) 2 cans of tuna 1 cup oats 2 tablespoons of olive oil Black Pepper (to taste) Chicken broth

21 1. Open your two cans of tuna and thoroughly drain the liquid from the cans. Put the tuna into a mixing bowl. Add the oatmeal, olive oil and black pepper. 2. Mash and mix all the ingredients together thoroughly, making sure the tuna is broken up into very small chunks. Form burger shapes (patties) with your hands and compress them tightly. With this amount of ingredients, you can make 2, 3 or 4 patties, but larger patties cook more slowly and may fall apart while flipping, so 4 smaller patties is ideal. 3. Place your tuna burger patties into a pan and cook on medium heat until your burgers are lightly browned and solid enough for easy flipping. Flip your burgers and then cook the other side. Flip again if necessary and then serve. CALORIES PER SERVING: 305 PROTEIN: 42% CARBS : 35% FAT : 11%

22 RECIPE MAKES 4 SERVINGS SALMON SANDWICH (P+C+F) 1 medium size salmon or mackerel fish 1 tablespoon light omega-3 mayo ½ cup finely chopped onion ¼ cup finely chopped celery 2 tablespoon lemon juice 1 tsp ground black pepper Two 100% whole wheat wrap or tortilla or wheat bread 1.) Put all ingredients into a bowl and mix thoroughly. 2.) Spoon into a whole grain pita pocket (or spread onto a slice or wheat bread) and enjoy! (that was easy, wasn't it?) CALORIES PER SERVING: 539 PROTEIN: 41% CARBS : 37% FAT : 20%

23 RECIPE MAKES 3 SERVINGS PUMPKIN SPICE OATMEAL (P+C) 1/2 a cup of chopped pumpkin 2/3 cup (54 g) oatmeal dry 1 scoop (26 g) vanilla protein powder 1 teaspoon vanilla extract (optional) 2 teaspoon cinnamon 1 teaspoon nutmeg Sweetener/honey (optional) 1.) Scoop out 2/3 of a cup of natural (unsweetened) oatmeal and place it in a microwave safe bowl). Add water as per oatmeal cooking instructions, add the chopped pumpkin to the oatmeal and stir. Cook under low heat for 2 minutes, or until cooked. 2.) Stir in vanilla protein powder. Add nutmeg, cinnamon, vanilla extract (optional) and the honey/sweetener CALORIES PER SERVING: 393 PROTEIN: 42% CARBS : 35% FAT : 12%

24 RECIPE MAKES 3 SERVINGS GREEK BURGERS (P+C) 1 lb. 95% fat free ground beef 1 large tomato slice (1 slice per burger) 2 oz low fat feta cheese, cut in 4 thin slices (I slice per burger) 1 whole omega-3 egg 1 tablespoon extra virgin olive oil 1 tablespoon oregano (optional) 1 tablespoon finely chopped onion (optional) Pinch of ground pepper 3 tablespoon whole wheat bread crumbs 4 whole wheat hamburger buns (optional) 1.) Spice and boil your beef. Blend it. Place your ground beef, egg, olive oil, oregano, onions, breadcrumbs and pepper into a large mixing bowl. 2.) Mix all the ingredients together before forming it into four medium sized burger shapes (patties). It's important to use your hands in order to mix all the ingredients thoroughly enough. 3.) Place your patties on your favorite grill or onto a pan. Cook on medium for approx 8 minutes or as long as needed based on how well done you like your burgers. 4.) Open up your bun and place your feta cheese slice and tomato slice on your burger. CALORIES PER SERVING Without the buns: 237 PROTEIN: 42% CARBS : 5% FAT : 9%

25 NUTTY WILD RICE & MUSHROOMS (P+C+F) RECIPE MAKES 2 SERVINGS 2 cups brown rice blend, cooked 2 cups mushrooms, pieces/slices 1 cup chopped onions 1 cup chicken broth (optional) 1-2 teaspoon basil 1-2 teaspoon thyme 1 tablespoon olive oil A pinch of sea salt 1) Begin cooking the rice in a pot or a rice cooker first, allowing for minute rice cooking time. 2) After the rice has started cooking, in the large pan, add a tablespoon of olive oil, add the onions and mushrooms (optional: sauté in broth). Add the garlic, pepper and salt and stir. 3) When the rice is finished, scoop out a cup, stir the rice into the mixture and serve. For a complete meal, serve with lean protein such as turkey breast on the side, or cut turkey breast into strips or small squares, and stir into your rice mixture. CALORIES PER SERVING: 622 PROTEIN: 34% CARBS : 70% FAT : 12%

26 MEDITERRANEAN SHRIMP AND RICE (P+C+F) RECIPE MAKES 1 SERVING 1 cup long grain brown rice, cooked 6 oz (170 g) shrimp, sliced ½ cup chopped red bell pepper 1/3 cup (green onion), chopped 6 greek olives, small, pitted and sliced (optional) 1/2 oz (14 g) low fat Greek feta cheese, crumbled 2 tablespoon balsamic vinegar or to taste (optional) Dash of Black pepper Dash of salt 1.) Begin by starting to cook your rice in water. Chop red pepper into small cubes and chop onions and olives into thin slices and then combine in a bowl. 2.) Chop shrimp into slices or leave whole, whichever you prefer, then add them to the bowl. Add crumbled low fat feta cheese. Add cooked brown rice and mix. 3.) Season with 2 tablespoons of balsamic vinegar and a dash of pepper and salt to taste. Warm in microwave or in a pan until hot. Serve and enjoy. CALORIES PER SERVING: 496 PROTEIN: 44% CARBS : 55% FAT : 11%

27 RECIPE MAKES 6 SERVINGS MILLET PILAF (P+C) 1 cup of millet 1 teaspoon of salt 2 cups of water 1 carrot, chopped 1 red bell pepper or tatashe 2 onions, thinly sliced 2 cloves of garlic, crushed 3 tablespoons of olive oil 1 teaspoon ground cumin 1 teaspoon of ground allspice 1 teaspoon of dried mint (optional) ½ teaspoon of dry pepper 1 cup of chickpeas (or beans) 1.) Place oil in pan and add the pepper, onion, garlic, carrot, red bell pepper with the cumin, allspice, mint and dry pepper until vegetables are soft. Next cook the millet by placing it in a dry saucepan over a medium heat, stirring for a few minutes until a nutty aroma is emitted. Some of the grains may start to pop. 2.) Add the water and salt, cover and bring to the boil, then turn the heat right low and cook very gently for about 15 minutes until all of the water has been absorbed and the millet is light and fluffy. Remove from the heat and fluff up the millet with a fork. 3.) Add the cooked millet and the drained chickpeas/beans to the vegetable pan, stirring well and cook for another 8-10 minutes and serve. CALORIES PER SERVING: 150 PROTEIN: 4% CARBS : 24% FAT : 3%

28 RECIPE MAKES 6 SERVINGS CHEESY MILLET PATTIES (P+C+F) 1 cup millet 2 cups of water ½ teaspoon of salt 1 teaspoon of dried thyme 1 small onion, finely chopped ¾ cup cheddar cheese Freshly ground red pepper 2 tablespoon olive oil 1.) First dry roast the millet grains by placing them in a dry saucepan over a medium heat. Stir regularly for 3 to 4 minutes. You will begin to notice a lovely, almost popcorn-like aroma which means it's time to add the water. Add the water with the salt, thyme and s onion. Cover and bring up to the boil. Now lower the heat as low as you can and cook very slowly for about 15 minutes until all of the water has been absorbed and the millet is light and fluffy.

29 2.) Remove the millet from the heat, season with some ground red pepper and stir in the cheese while the millet is still warm. Mix well to combine and allow to cool a little. When it is cool enough to handle, take golf ball sized pieces of the mixture and shape into little round patties. You will get about 8 patties. 3.) Heat a thin layer of oil in a frying pan and set over a medium-high heat. Make sure the oil is hot, then carefully add the patties. Cook for about 2 minutes each side until golden brown. Serve immediately with a green salad. CALORIES PER SERVING: 110 PROTEIN: 2% CARBS : 18% FAT : 2% RECIPE MAKES 2 SERVINGS OKRA CREOLE (P+F) 2 tablespoons olive oil 1 small onion, chopped 2 cloves garlic, minced ½ green pepper, chopped 3 cups tomatoes, chopped 1 teaspoon curry and thyme 1 cup waterleaves, chopped 1 teaspoon cayenne pepper 2 cups, diced boiled chicken Salt and pepper to taste 3 cups soft okra, sliced

30 1.) Heat the olive oil in a large pan over medium heat. Fry the onion and garlic. Add the green pepper; cook and stir until tender. Drain the tomatoes, reserving juice, and pour them into the pan. Season with thyme, parsley, cayenne, salt, and pepper. Simmer for 5 minutes over medium heat. 2.) Add the okra and chicken, and pour in enough of the reserved juice from the tomatoes to cover the bottom of the pan. Cover, and cook for 15 minutes, or until okra is tender and serve. CALORIES PER SERVING: 250 PROTEIN: 44% CARBS : 4% FAT : 11% RECIPE MAKES 2 SERVINGS OKRA GUMBO (P+C) 2 cups cooked chicken, chopped 6 slices sliced low fat sausage (optional) 5 cups chicken broth (reserved from cooking chicken) 1 cup chopped onion 1 cup chopped bell pepper 1 cup chopped tomato 1 cup sliced green onion 1-2 cups sliced okra 2 tablespoon olive oil 2 tablespoon wheat flour Salt and pepper to taste Cajun seasoning to taste (check seasoning report) 1.) Spice and boil the chicken with enough water to get the chicken sauce (broth). Chop the chicken. 2.) Heat the olive oil in a large pan and add the flour over medium heat.

31 Stir constantly. It will be done when it is a brown color. Add the peppers, onions, tomato except for the okra. Salt and pepper. Add the onion and other ingredients except the okra. 3.) Slowly add reserved chicken stock until all flour is dissolved. Add remainder of stock. Add chicken, okra, and sausage to pot. Bring to a boil, then reduce heat and simmer for about an hour. Serve over brown rice with crusty whole grain or wheat bread and a salad. CALORIES PER SERVING: 219 PROTEIN: 25% CARBS : 12% FAT : 8% YAM PEPPER SOUP UKODO (P+C+F) RECIPE MAKES 4 SERVINGS 4 moderate slices of yam 5 cups of water 1 kg Chicken breast 1 medium onions 1 cup of scent leaves (optional) 4 Maggi cubes 3 tablespoon Dry ground pepper powder to taste Salt to taste 2 tablespoon Ground crayfish Pepper soup seasoning 1.) Cut the chicken into good sizes after removing all its skin. Put in a pot of water, add salt, maggi, onion and boil for 25 minutes.

32 2.) Add your pepper soup spice, ground pepper, maggi and boil for 15 minutes covering the pot. Cut and dice the yam into big cubes and add it into the chicken pepper soup and boil for 10 minutes. 3.) Finally, add the scent leaves, ground crayfish, add more water and boil finally for 15 minutes and your yam pepper soup dish is ready. Mmmm yummy. CALORIES PER SERVING: 362 PROTEIN: 54% CARBS : 32% FAT : 9% SWEET POTATO AND CHICKEN (P+C) RECIPE MAKES 2 SERVINGS 2 medium sweet potatoes 1 tablespoon ground crayfish ¼ teaspoon ground pepper 1 tablespoon olive oil 2 medium onions, chopped 1 large garlic cloves, chopped ½ Kg Chicken breast (skinless) 2 cups chopped pumpkin leaves ugwu Salt to taste 1.) Spice and boil your chicken. Peel the sweet potatoes and cut them. Put them in a pot of water that just covers the top of the potatoes. 2.) Add your salt, ground pepper, salt, crayfish, onions, garlic, olive oil and boil. Add the spiced boiled chicken to it.

33 3.) Just when tender, add your chopped pumpkin leaves and cook just for 3 5mins (slightly cooked). And then serve.ummmm.yummy and fatburning. CALORIES PER SERVING: 350 PROTEIN: 61% CARBS : 26% FAT : 3% HEALTHY FRIED RICE (P+C+F) RECIPE MAKES 2 SERVINGS 1 cup Brown rice or Basmati rice 1 whole egg 4 oz chicken breast/chest 3 egg whites 1 cup carrots, pieces/sliced 1 cup green peas/beans

34 1 cup chopped leek 1/2 cup chopped green pepper Garlic powder to taste 5 tbsp Olive oil 1.) Begin cooking the rice in a pot of water first for minutes and wash (parboil). Also cook the chicken too to your taste but be careful with the salt and maggi 2.) Cook the washed rice in the sauce gotten from the chicken for minutes. After the rice has started cooking, put olive oil on a large, deep frying pan.. 3.) Heat on medium and add the chopped onions, carrots, leek, peas, green pepper. Cut the spiced "boiled" chicken into small cubes and add to the pan. 4.) Add the eggs and stir. Watch closely to avoid burning and turn to medium-low once eggs are cooked. When the rice is finished, scoop out a cup and stir the rice into the mixture. Add garlic powder to taste. Serve and enjoy. CALORIES PER SERVING: 386 PROTEIN: 26% CARBS :35% FAT: 11% CALORIES PER SERVING WITH CHICKEN: 532 PROTEIN: 52% CARBS :35% FAT: 16%

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36 The TOTAL Fat Loss Plan at Thank you for reading this fat-burning Vegetarian recipes book. Remember, you ve got to take ACTION on to See results. If you have any questions or comments, kindly send an to me at Or give me a call on (3pm 6pm Weekdays ONLY). Visit our various products range like our Pregnancy Without Weights, Post- Pregnancy Fat Loss aka Lose the Baby Fat, Fat Loss Cooking, Belly Fat Loss Bible, Weight Loss One-on-One Coaching etc at You can get the latest tips and weight loss advice particularly suited for the Nigerian environment on my blog at To your Amazing NEW Body, Dr. Ela Maris Nutrition Biochemist Author Total Fat Loss Plan (Calls from 3pm 6pm Weekdays ONLY) (SMS 24 hours)