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Pamela Mae Nicholson
6 years ago
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2 STAPLE MEALS

3 STAPLE MEALS WEIGHT LOSS COOKBOOK This section of the cookbook is to show you how to prepare regular staple meals in a healthy way. 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 . You'll learn exactly how you can prepare 100% delicious fat burning staple meal.

4 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 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.

RICE AND BEANS (CONT D) Prep Time: 50 Minutes Calories: 345 Calories Serves: 3 Season your ﬁsh with salt, pepper and seasoning and boil with little water.

5 RICE AND BEANS (CONT D) Prep Time: 50 Minutes Calories: 345 Calories Serves: 3 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.

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

6 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.

POTATOES WITH STEW Prep Time: 20 minutes Calories: 235 calories (APPROX) Serves: 3 2 Medium Sized raw Potato Sweet corn 1/2 sized onions 1 Bell Pepper (Tatase) 2 scotch bonnet pepper (Atarodo) Green

7 POTATOES WITH STEW Prep Time: 20 minutes Calories: 235 calories (APPROX) Serves: 3 2 Medium Sized raw Potato Sweet corn 1/2 sized onions 1 Bell Pepper (Tatase) 2 scotch bonnet pepper (Atarodo) Green Peas Carrot Cabbage 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. When done, serve with Vegetable or Fish Stew from the stew and soup cookbook. NOTE: You can eat this on it s own and enjoy the freshness and deliciousness of this soup.

TASTY COUSCOUS MEAL Prep Time: 20 minutes Calories: 320 Per serving (APPROX) Serves: 1 1 cup of couscous 1 cup of water 1/4 cup of onions (chopped) 1 cup of chopped bell pepper 1 tablespoon of olive

8 TASTY COUSCOUS MEAL Prep Time: 20 minutes Calories: 320 Per serving (APPROX) Serves: 1 1 cup of couscous 1 cup of water 1/4 cup of onions (chopped) 1 cup of chopped bell pepper 1 tablespoon of olive or coconut oil Salt and seasoning to taste 1 teaspoon of pepper (grounded) PREPARATION Put water in a pot and add grounded pepper and salt and seasoning and cover pot. Once it starts boiling, add your couscous and remove the pot from heat while its still covered. Set aside for minutes till it absorb all of the water. Put some olive oil in a large pan on medium heat and put in it your chopped pepper and onion. Stir it for few minutes and then gently add the cooked couscous into the vegetable. Stir and taste for seasoning. Serve and enjoy.

BEANS WITH CORN MEAL Prep Time: 2 hours 20 Minutes Serves: 5 Calories: 350 per serving (APPROX) 1 ½ cup of brown beans (rinsed) 1 cup of corn 1 cup of Nigerian Puree Sauce medium onion (chopped) 1

9 BEANS WITH CORN MEAL Prep Time: 2 hours 20 Minutes Serves: 5 Calories: 350 per serving (APPROX) 1 ½ cup of brown beans (rinsed) 1 cup of corn 1 cup of Nigerian Puree Sauce medium onion (chopped) 1 handful of grounded crayﬁsh 5 cups of water Salt & Seasoning PREPARATION Put a large pot on medium heat and put in your 5 cups of water. Then pour in your onions and allow to boil for 15 minutes. Then put your washed beans and let it cook for 70 minutes till the beans is soft. Then add in the corn as well. You can also add more water if required. Once it s soft, add in the Nigerian puree sauce and the grounded crayﬁsh and salt and seasoning to taste as required. Allow to simmer for another 10 minutes. Serve and enjoy.

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

10 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 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.

11 VEGETABLE PASTA Prep Time: 40 Minutes Serves: 4 Calories: 445 Calories (per serving approx) 1 cup whole wheat pasta 1 medium cut piece of mackerel/salmon 1/4 cup of green peas 1 Small Carrot 1 big onion 1 tablespoon of Ginger 1 chopped Garlic (optional) One big raw tomatoes 1 big red bell pepper 1/2 tablespoon of Olive/Coconut Oil and 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.

12 VEGETABLE PASTA (CONT D) Prep Time: 40 Minutes Serves: 4 Calories: 445 Calories (per serving approx) 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!

13 HEALTHY FRIED RICE Prep Time: 45 Minutes Calories: 360 Calories (APPROX) Serves: 3 1 ½ cup local brown rice (eg. Ofada) 1 cup of green beans 1 large cup of chopped carrots 1 large green bell pepper (chopped) 1 chopped medium onion 1 teaspoon of curry, thyme powder 1-2 cup of diced chicken or shrimps 2 tablespoons olive oil 10 cups of water salt and seasoning to taste PREPARATION Rinse your rice thoroughly. Put 6 cups of water into a pot and put on medium heat and boil your rice in it for 30 minutes. Drain the water, and put the rice on heat for the water to dry oﬀ.

14 HEALTHY FRIED RICE (CONT D) Prep Time: 45 Minutes Calories: 360 Calories (APPROX) Serves: 3 While drying the rice oﬀ, season your diced chicken or shrimps and put in a bowl to the side. Then place a pot on medium heat, and put in your olive oil. Add your chopped onions until its rarely brown, then add your thyme, curry and salt and seasoning to taste. Then add in your chopped carrot, bean, bell pepper and the shrimp or chicken and then stir fry for 3 minutes. Then add your cooked rice into the mix and stir well. Then add more salt and seasoning to your taste. Cover the pot and Allow to simmer for 3-4 minutes.

15 For more recipes, check out the Breakfast Ideas, Intercontinental meals, Healthy Snacks and Sides and Smoothies Cookbook.

The Super Food Diet Cookbook Olu Aijotan

The Super Food Diet Cookbook Olu Aijotan 1 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