FLAT BELLY & FAT LOSS COOKING

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1 (MEAT - Fat-BURNING 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: N5,500. 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 Meat (also known as beef) is one side ingredient we often eat in many of our meals but some people avoid eating red meat, especially when aiming for fat loss, as it's been said to be a 'bad' food to consume by many dieticians over the years. This is only true if you are eating some of the fattier cuts of red meat like tripe (shaki), cow hide (skin), cow intestines (round about) etc because they contain too much saturated fat and calories. But if you choose leaner sources such as pure beef especially from game meat such as grass cutter, antelope, ostrich, goat etc you will get an incredibly lean protein source and you can absolutely love and enjoy my tasty beef recipes I have in store for you. Red meat also contains some essential fatty acids that is important to maintaining good health and promoting a lean body composition. Most of us fall short on these essential nutrients so by serving up one of the red meat recipes from this book at least twice a week, you'll move closer to reaching your requirements. In heath, fitness, love of life and good food, Dr. Ela Maris Nutrition Biochemist Author Total Fat Loss Plan (Calls from 3pm 6pm Weekdays ONLY) (SMS 24 hours)

4 CONTENTS Quick List Of The Top Fat-Burning Meat Recipes How To Deep-Season and Cook Tasty Beef Oats Meatballs (P+C+F) Pan Fried Meatballs In Tomato Sauce (P+F) Meatballs With Couscous or Acha or Fonio (P+C+F) Nigerian Suya (P+F) Nigerian Stick Meat (P+F) Nigerian Beef Stew (P+F) Nigerian Beef-Spinach Stew (P+F)

5 Quick list of the Top fat-burning Meat Recipes Oats Meatballs Pan Fried Meatballs In Tomato Sauce Meatballs With Couscous Or Acha Nigerian Suya Stick Meat or Meat Kebab Nigerian Beef Stew Nigerian Beef-Spinach Stew HOW TO DEEP-SEASON AND COOK TASTY BEEF Meat can taste a lot more delicious when seasoned first before using it to cook and I m going to show you exactly how to do that. You can also season chicken, fish and other venison meats like this. What you ll need: INGREDIENTS 1kg Beef 3 maggi cubes 2 tablespoons thyme 2 tablespoon curry 2 medium sized onions 1 teaspoon salt DIRECTIONS: 1. Wash the beef and put it in a pot making sure there is as little water as possible in the bowl. Sprinkle the maggi cubes on the meat. Then add the onions, thyme and curry. Do NOT add salt yet. If you add salt now, it will seal up the pores of the meat and prevent the ingredients from entering into the meat.

6 2. Using your hands, rub the meat so that all the ingredients are mixed with it. Cover the bowl and leave it to marinate (absorb the ingredients) for about 30 minutes - 1 hour and cover the pot. 3. Now add 2-4 cups of water just up to the level of the meat, add the salt and cook on medium heat. When cooked, transfer meat to a bowl without the stock and use it to cook your tomato stew or soups etc. INGREDIENTS RECIPE MAKES 4 SERVINGS OATS MEATBALLS (P+C+F) ½ kg ground Beef (check the Chicken Cookbook on how to make homemade Ground Beef) ¼ cup Oats 1 medium onions, diced 2 egg whites ½ cup spinach or green, chopped (optional) 2 cloves garlic, finely chopped, divided 4 tablespoon olive oil 1 teaspoon Basil or Rosemary spice (Check Shopping Guide) ½ teaspoon red or black pepper ½ teaspoon salt ½ cup of water DIRECTIONS: 1. Mix oats with the water in a bowl until oats begin to absorb liquid. Add spinach, basil, egg white, half the garlic, salt and pepper, and stir. Add ground beef and mix until well with wet hands and form into 10 meatballs.

2. Heat oil in a pan over high heat until hot but not smoking, then pan-fry meatballs in 2 batches, turning occasionally, until well browned, about 5 minutes.

7 2. Heat oil in a pan over high heat until hot but not smoking, then pan-fry meatballs in 2 batches, turning occasionally, until well browned, about 5 minutes. Serve as snacks or over tomato stew with brown rice or yam or any fat-burning carbohydrate foods. CALORIES PER SERVING (3-5 Meatballs): 185 PROTEIN: 47% CARBS: 14% FAT: 35% PAN FRIED MEATBALLS IN TOMATO SAUCE (P+F) INGREDIENTS RECIPE MAKES 8 SERVINGS All ingredients in Oats meatball recipe 1 medium onion 3-4 fresh pepper 10 fresh tomatoes 2 maggi cubes 1 teaspoon curry 1 teaspoon thyme 1 teaspoon salt 1 cup of olive oil

8 DIRECTIONS: 1. Blend tomatoes, pepper and onion using a blender. Place it in a pot and boil it for 20-30minues until almost dry. Put the oil in a pan and fry tomato, adding maggi, curry, salt, thyme until cooked. 2. Use the directions in the Oatmeal meatball to prepare your meatballs and when browned transfer meatballs to the tomato sauce and serve with fat-burning carbohydrates like brown rice, yam, sweet potato, efo iriro, okra etc. CALORIES PER SERVING (4-5 Meatballs): 200 PROTEIN: 31% CARBS: 4% FAT: 10%

MEATBALLS WITH COUSCOUS OR ACHA OR FONIO (P+C+F) INGREDIENTS RECIPE MAKES 4 SERVINGS All ingredients in Oats meatball recipe ¾ cup acha or couscous DIRECTIONS: 3. Place the couscous in a bowl.

9 MEATBALLS WITH COUSCOUS OR ACHA OR FONIO (P+C+F) INGREDIENTS RECIPE MAKES 4 SERVINGS All ingredients in Oats meatball recipe ¾ cup acha or couscous DIRECTIONS: 3. Place the couscous in a bowl. Add 1 cup hot water, cover, and let sit for 5 minutes. Fluff with a fork. Also prepare Acha according to the pack directions or use the directions in Sides cookbook. Prepare meatballs as above and serve with acha or couscous. CALORIES PER SERVING (3-5 Meatballs): 466 PROTEIN: 28% CARBS: 31% FAT: 29%

10 NIGERIAN SUYA (P+F) INGREDIENTS ½ Beef 2 cups Suya Spice (Check Snacks Cookbook for Homemade Suya Recipe) 2-3 fresh strong tomatoes sliced 1 medium onion, sliced ½ cup olive oil 5-10 suya sticks 1 teaspoon salt DIRECTIONS 1.) Before you make the suya, soak the suya sticks in cold water for at least 5 hours to ensure the sticks do not burn during the roasting of the suya. 2.) Cut the beef into very thin fillets. The butcher where you buy the beef from can cut it for you that way. Next thread the fillets of beef on the suya sticks or skewers. 3.) Put the oil in a bowl, add the salt and stir. Using a cooking brush, rub the oil on the threaded fillets of beef. This is what helps the Suya spice stick to the meat so make sure you do not leave out any part of the meat. 4.) Spread suya spice on a large plate and dab the threaded fillets of beef in the spice so that the beef takes up as much of the spice as possible. All the beef will be covered with the spice when you are done. 5.) Place the spiced beef on a flat plate, cover with a thin plastic film and leave to marinate for 1 hour and then grill the beef at 150 C or about 300 F in a grill for 15 minutes. And then flip the other side to cook as well for another minutes. That's it! Serve with chunks of onions, tomatoes, cabbage and cucumber. Yummy!

CALORIES PER ½ Kg SERVING: 316 PROTEIN: 50% CARBS: 1% FAT: 30% NIGERIAN STICK MEAT (P+F) INGREDIENTS ½ -1 kg Beef All the ingredients used to season beef as seen above 1 medium red bell pepper 1

11 CALORIES PER ½ Kg SERVING: 316 PROTEIN: 50% CARBS: 1% FAT: 30% NIGERIAN STICK MEAT (P+F) INGREDIENTS ½ -1 kg Beef All the ingredients used to season beef as seen above 1 medium red bell pepper 1 green bell pepper 1 large onion, chopped 2 strong fresh tomato 1 clove garlic ½ cup olive oil (Check Shopping Guide) 1 packet of toothpicks 1 maggi cube 1 cup olive oil ½ teaspoon salt and curry

12 DIRECTIONS 1.) Season the beef and cook it in a pot of water for about 30 minutes until soft using the Season Meat recipe above. 2.) Wash, cut and blend red bell pepper, tomatoes, ½ onion and 1 garlic etc. Drain the stock from the pot and set the meat aside in a bowl. Add oil to a frying pan and pan-fry the blended peppers. Add maggi, curry, salt and pan over medium heat. 3.) Dice the seasoned meat into small cubes small enough to fit on a toothpick and pan-fry with the blended peppers until it is thick. 4.) Get out toothpicks and a plate. Add 1 piece of cubed meat at a time with chopped green pepper, red pepper, meat again and chopped onion. Each toothpick should be able to hold 2-4 pieces of meat depending on how small or big you cut them. And voila! Your stick meat is ready. Serve as a side dish or accompaniment to a main meal. CALORIES PER SERVING (1 Stick): 120 PROTEIN: 50% CARBS: 8% FAT: 42%

13 NIGERIAN BEEF STEW (P+F) INGREDIENTS 1 kg Beef 10 fresh large tomatoes 5 fresh large pepper (depending on taste) 2 large onions 2 teaspoon curry powder 2 teaspoon thyme 1 large red bell pepper (optional) 1 tomato paste 1 clove garlic (optional) 4 maggi cubes 1 cup olive oil (Check Shopping Guide) Salt to taste DIRECTIONS 1.) Season the beef and cook it in a pot of water for about 30 minutes until soft. 2.) Cut and blend tomatoes, 1 onion, peppers and tomato paste with 2 cups of water. Put in a pot to boil for minutes. Heat olive oil and fry blended tomato. Add tomato paste, curry, thyme, maggi, salt and fry for 10 minutes. 3.) Add seasoned beef into stew, add beef stock (broth) into the stew and boil. Taste for salt and maggi and cook for another 10 minutes. 4.) Serve with brown rice, okro, boiled yam, ewedu, gbegiri etc and enjoy CALORIES PER SERVING: 230 PROTEIN: 26% CARBS : 1% FAT : 29%

cups of spinach or green or pumpkin leaves ugwu 1 clove garlic (optional) 4 maggi cubes 1 cup olive oil (Check

14 NIGERIAN BEEF-SPINACH STEW (P+F) INGREDIENTS 1 kg Beef 10 fresh large tomatoes 5 fresh large pepper (depending on taste) 2 large onions 2 teaspoon curry powder 2 teaspoon thyme 1 large red bell pepper (optional) 1 tomato paste 1-2 cups of spinach or green or pumpkin leaves ugwu 1 clove garlic (optional) 4 maggi cubes 1 cup olive oil (Check Shopping Guide) Salt to taste DIRECTIONS 1.) Season the beef and cook it in a pot of water for about 30 minutes until soft.

2.) Cut and blend tomatoes, 1 onion, peppers and tomato paste with 2 cups of water. Put in a pot to boil for 15-20 minutes. Heat olive oil and fry blended tomato.

15 2.) Cut and blend tomatoes, 1 onion, peppers and tomato paste with 2 cups of water. Put in a pot to boil for minutes. Heat olive oil and fry blended tomato. Add tomato paste, curry, thyme, maggi, salt and boil for 10 minutes. 3.) Add seasoned beef into stew, add beef stock (broth) into the stew and boil. Taste for salt and maggi and cook for another 10 minutes. 4.) Serve with brown rice, okro, boiled yam, ewedu, gbegiri etc and enjoy CALORIES PER SERVING: 250 PROTEIN: 82% CARBS : 2% FAT : 15% If You Can Give Me Just Minutes, 3 Days A Week Then I Will Give You a Proven Weight Loss Program...

16 In Less Than 24 Hours That Shows You How To Easily Get Rid of Stubborn Body Fat in Only 10 Short Weeks "WITHOUT Going Hungry" Ever Again! To crown it all, This Amazing Formula is PERFECTLY suited for our "Peculiar" Nigerian environment & shows you How to keep the Weight Off...Effortlessly whether you've Struggled With Fat Your Entire Life or it Just Piled Up Suddenly! Get FULL details & How to get The TOTAL Fat Loss Plan at Thank you for reading this amazing Salad cookbook. 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

17 To your Amazing NEW Body, Dr. Ela Maris Nutrition Biochemist Author Total Fat Loss Plan (Calls from 3pm 6pm Weekdays ONLY) (SMS 24 hours)

FLAT BELLY & FAT LOSS COOKING

(PORK- Fat-BURNING 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