The Super Food Diet Cookbook Olu Aijotan

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Theresa Henderson
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1 The Super Food Diet Cookbook Olu Aijotan 1

2 All Right Reserved All right reserved, the content of this Super Food Diet Program is owned by the Author: Olu Aijotan No part or any of it s content is allowed to be share, resold or distributed without permission of the author. DISCLAIMER This weight loss diet is not intended as medical diagnosis or treatment. If you think you have any type of medical condition, please visit the hospital or speak to a doctor or a health professional. The content of this diet is based on the experience and research of the author. We strive hard to provide accurate information, however, we do not guarantee that the information will be completely accurate. The weight result you will get if you decide to use this program will vary and your result will be different from another person who used the same exact program. You must be 18 years or above to use this program. 2

LEMON WATER Prep Time: 5 Minutes Calories: 12 Calories Serves: 2 1 medium sized lemon 1 Jug of drinking water (8-10 glasses) PREPARATION: Slice lemon into two halves.

3 LEMON WATER Prep Time: 5 Minutes Calories: 12 Calories Serves: 2 1 medium sized lemon 1 Jug of drinking water (8-10 glasses) PREPARATION: Slice lemon into two halves. Use the knife to remove the seeds. Squeeze the lemon into the jug of water. Stir with a spoon. Serve in a cup and drink throughout the day. NOTE: Drink with a straw or rinse your teeth after drinking as lemon can degrade enamel of teeth. Also note that Lemon water does not prevent you from getting pregnant if you are trying to conceive. 3

GREEN JUICE SMOOTHIES Prep Time: 15 Minutes Calories: 180 Calories (APPROX) Serves: 1 1 handful of Ugu or Baby Spinach or 1-2 chopped apple (with seed removed) 1 medium diced banana 1/2 cucumber 4

4 GREEN JUICE SMOOTHIES Prep Time: 15 Minutes Calories: 180 Calories (APPROX) Serves: 1 1 handful of Ugu or Baby Spinach or 1-2 chopped apple (with seed removed) 1 medium diced banana 1/2 cucumber 4 ice cubes 1/2 cup water PREPARATION Put your already washed and prepared Ugu/Spinach, apple, banana, cucumber in your blender cup. Then add a little water to it and blend for 2-3 minutes until it's very smooth. Pour into a cup or bottle and serve with ice to give it a refreshing cool taste. 4

TROPICAL FRUIT SMOOTHIE Prep Time: 10 Minutes Calories:213 calories Serves: 2 1 cup diced pineapple 1 medium diced banana 1 cup diced mango ice cubes Plain Natural yoghurt (optional)

5 TROPICAL FRUIT SMOOTHIE Prep Time: 10 Minutes Calories:213 calories Serves: 2 1 cup diced pineapple 1 medium diced banana 1 cup diced mango ice cubes Plain Natural yoghurt (optional) PREPARATION Put diced pineapple, banana, mango into a blender. Then pour in half a cup of natural plain yoghurt. Then blend this for 3-5 minutes until smooth. Serve with Ice cubes for a refreshing taste. 5

OAT MEAL WITH EGG Prep Time: 12 Minutes Calories: 377 Calories (APPROX) Serves: 1 ½ cup Quaker oat Skimmed Milk or Almond Milk 1 boiled Egg PREPARATION Put 1 cup of milk into a small pot and pour

6 OAT MEAL WITH EGG Prep Time: 12 Minutes Calories: 377 Calories (APPROX) Serves: 1 ½ cup Quaker oat Skimmed Milk or Almond Milk 1 boiled Egg PREPARATION Put 1 cup of milk into a small pot and pour in the oats. Cook until it starts to boil, then pour into a bowl. Serve with 1 boiled egg on the side to eat. NOTE: You can also prepare this by putting oat and milk in a microwave for 2-3 minutes 6

7 WATER MELON & CUCUMBER Prep Time: 10 Minutes Serves: 1 1 big slice of watermelon 1 medium cucumber A pinch of salt Lemon squeezed in olive oil (optional) PREPARATION Dice watermelon and cucumber into a bowl. Add a little pinch of salt and sprinkle lemon squeezed olive oil lightly over it. Serve to eat. 7

FRUIT SALAD Prep Time: 15 Minutes Calories: 86 per cup (varies with fruits used) Serves: 4 1 Papaya (pawpaw) 1 Mango 1 apple 2 Banana ¼ water melon Pine apple Note Your ingredients will depend on the

8 FRUIT SALAD Prep Time: 15 Minutes Calories: 86 per cup (varies with fruits used) Serves: 4 1 Papaya (pawpaw) 1 Mango 1 apple 2 Banana ¼ water melon Pine apple Note Your ingredients will depend on the fruit in season. Feel free to add any fruit in season. This is allowed. PREPARATION: Peel and remove the flesh of the various fruits in the ingredients. Cut the fruits (All of them) into bite-size pieces. Combine all the mixed fruits into a medium bowl and store in a refrigerator for few hours. 8

9 RICE AND BEANS Prep Time: 50 Minutes Calories: 345 Calories Serves: 3 11 cup of brown rice (local Nigerian rice) 1 cup of beans 1 medium Fish e.g. Tilapia/Titus (cut in 2-3 pieces) 4 medium tomatoes 4 pieces of pepper 2 medium Onions 1 tablespoon Coconut/Olive Oil Seasoning (Maggi) Salt & Grounded Crayfish 9

10 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. 10

11 SPICY GRILLED FISH Prep Time: 40 minutes Calories: 430 (APPROX) Serves: 1 1 whole Tilapia/Croaker Fish 1 teaspoon thyme Grounded chilli pepper Garlic Powder (Optional) 1 tablespoon of vegetable oil Salt and seasoning for taste Aluminium foil 11

12 PREPARATION Wash and clean your fish and remove the scales and the fins and put slash marks on your fish with a sharp knife in a vertical position like in the picture above. Marinade your fish as I have shown you earlier on in this cookbook. make sure you marinade into the slashes made in the fish. Put your fish on an aluminium foil that is big enough to cover it all up and cover the aluminium foil in the fridge for minutes. Then put your oven on for 20 minutes at 140'C. Take your fish from the fridge and remove the aluminium foil and pat the fish with some olive oil (use your hand or patting brush) and place it in a tray and place in the oven. Then allow to grill for 6-10 minutes and then change the fish to the other side to allow it to cook too. Once it is cooked and brown on all side, take out of the oven and allow to cook. Squeeze lemon on the fish and serve with vegetables or cucumber slices 12

COOKED BEANS Prep Time: 1hr 30 Minutes Calories: 305 Calories (APPROX) Serves: 1 1 cup local Nigerian beans ( White or Red) 1 tablespoon of Olive/Coconut Oil 2 red Bell peppers (Tatase) 3 scot bonnet

13 COOKED BEANS Prep Time: 1hr 30 Minutes Calories: 305 Calories (APPROX) Serves: 1 1 cup local Nigerian beans ( White or Red) 1 tablespoon of Olive/Coconut Oil 2 red Bell peppers (Tatase) 3 scot bonnet pepper (Atarodo) 1 big Onions 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 13

14 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. bu - 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. 14

15 CAT FISH PEPPER SOUP Prep Time: 30 Minutes Calories: 136 per serving (APPROX) Serves: 2 1 medium sized cat fish 4 5 cups of waters 3 table spoon of dry ground pepper 2 table spoon ground crayfish 2 3 spoon of pepper soup mix 1 cup of scent leaves (optional) Salt to state PREPARATION 15

16 Cut the catfish into three pieces and wash thoroughly until clean. Put in a pot of water. Add salt, Maggi, Onion and pepper soup mix and boil for 15 minutes. Sprinkle the scent leaves and allow to cook for another 10 minutes. Bring down from the cooker. Serve & enjoy. 16

PLANTAIN WITH STEW Prep Time: 20 Minutes Calories: 392 Calories (APPROX) Serves: 3 1 Medium Sized Unripe Plantain Stew From The Stew And Soup Cookbook PREPARATION Wash your plantain thoroughly and

17 PLANTAIN WITH STEW Prep Time: 20 Minutes Calories: 392 Calories (APPROX) Serves: 3 1 Medium Sized Unripe Plantain Stew From The Stew And Soup Cookbook PREPARATION Wash your plantain thoroughly and cut into four pieces without peeling the skin. Put the plantain in a pot and boil with very little salt for 15 minutes. When done, serve with Vegetable or Fish Stew from the stew and soup cookbook. 17

18 The Super Food Diet Cookbook Olu Aijotan OAT FUFU WITH OKRA SOUP Prep Time: 18 Minutes Calories: 320 Calories Serves: 1 1 cup of Oat (e.g. Quaker Oat) 1 cup of water PREPARATION: Put your oatmeal into the blender and add your cup of water. Allow it to blend until it s watery and smooth. Then pour the smooth mixture into a pot. 18

19 Put the pot on medium heat and stir with a wooden spoon (spatula) until the mixture hardens. Stir on low heat until it forms a thick ball of though. VEGETABLE STEW (EFO RIRO) Prep Time: 40 Minutes Calories: 265 Calories (per serving approx) Serves: 4 2 cups of Nigerian Puree Sauce 5-10 cups chopped spinach (Green, Kale, African Spinach, Ugu) 1 tablespoon locust beans (iru) 2 mackerel (Titus) fish (guts removed and cleaned) 1 grated red bell pepper PREPARATION Put a large pot on medium heat. Add your Nigerian sauce, locust beans, mackerel, and salt. Allow to cook for 15 minutes. Remove the fish from the sauce and put to the side. 19

20 Then add your grated bell pepper and the chopped vegetable, allow to cook for 5 minutes. Put the fish back into the pot mixture, allow to cook for another 1 minute, then uncover pot and remove from heat. 20