FLAT BELLY & FAT LOSS COOKING

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1 (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 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 If you're someone who believes that pork is fattening then that is SO Wrong and it's time that you stand corrected. Infact pork one protein source that is actually much leaner than most people think and will fit in perfectly with your fat loss diet plan. Often pork is actually even leaner than beef so next time you're tempted to choose beef over pork, you may want to reconsider. Pork is lower in calories and lower in saturated fat, so will make for the perfect option on any fat loss diet plan. As always do NOT eat any visible part of meat, pork inclusive unless its fish. Pork is very rich in vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin B12, Calcium, Iron, Zinc, Magnesium, and Phosphorus, all nutrients that will support a healthy metabolism, high energy levels, and growth and repair of the muscle tissues. If you want to support overall health and have more energy, this is a protein source to be eating. In this cookbook, I m not going to re-invent the wheel here. All the recipes in the Meat and Seafood cookbooks can be replaced with Pork. What I mean is, instead of using Meat, replace it with pork. Instead of using Fish, replace it with pork. And because of this, this cookbook will contain few recipes. 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 How To Deep-Season And Cook Tasty Pork Pork Kebab (P+F) Pork Fritter Sandwich (P+C+F) Other Pork Recipes From The Meat Cookbook Other Pork Recipes From The Seafood Cookbook

5 HOW TO DEEP-SEASON AND COOK TASTY PORK Just like meat, pork 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 fleshy pork meat (NO visible fats) 3 maggi cubes 2 tablespoons thyme 2 tablespoon curry 2 medium sized onions 1 teaspoon salt DIRECTIONS: 1. Wash the pork, cut it into sizeable pieces and put it in a pot making sure there is as little water as possible in the bowl. Sprinkle the maggi cubes on the pork. 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 pork and prevent the ingredients from entering into the meat. 2. Using your hands, rub the pork 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 pork, add the salt and cook on medium heat. When cooked, transfer pork to a bowl without the stock and use it to cook your tomato stew or soups etc.

Pork Kebab (P+F) INGREDIENTS ½ kg fleshy pork meat (NO visible fats) All the ingredients used to season pork in the as seen above 1 medium red bell pepper 1 green bell pepper 1 yellow

6 Pork Kebab (P+F) INGREDIENTS ½ kg fleshy pork meat (NO visible fats) All the ingredients used to season pork in the as seen above 1 medium red bell pepper 1 green bell pepper 1 yellow 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

7 DIRECTIONS 1.) Season pork meat and cook it in a pot of water for about 30 minutes until soft using the Season Pork 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. Dice the seasoned pork 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 pork meat at a time with chopped green pepper, yellow pepper, red pepper, meat again and chopped onion. Each toothpick should be able to hold 2-4 pieces of pork meat depending on how small or big you cut them. And voila! Your pork kebab is ready. Serve as a side dish or accompaniment to a main meal. CALORIES PER SERVING (1 Stick): 198 PROTEIN: 25% CARBS: 5% FAT: 9% INGREDIENTS Pork Fritter Sandwich (P+C+F) ½ kg fleshy pork meat (NO visible fats) All the ingredients used to season pork in the as seen above 2 egg whites 1 cup of olive oil ¼ cup millet flour 2 slices of whole wheat bread 1 handful of lettuce 1 strong tomato, sliced ½ small onion, sliced Home-made low-fat mayonnaise (Check Dressings Cookbook)

DIRECTIONS 1.) Using a sharp knife, cut the pork horizontally flat through the middle almost to the edge and season it. 2.) Beat eggs together on a small plate.

8 DIRECTIONS 1.) Using a sharp knife, cut the pork horizontally flat through the middle almost to the edge and season it. 2.) Beat eggs together on a small plate. Divide flour onto two other small plates. Dip one slice of pork meat in the flour, then egg, and then again in the second plate of flour. You can dip them all and then line them up ready to pan-fry, or just do enough for the first batch and then work as you go. 3.) Heat oil in a heavy frying pan and fry until golden brown, turning once and drain. Spread a layer of lettuce, sliced tomatoes and onion on one slice of bread, add one slice of fritter to it and cover with the other slice of bread and yummy! CALORIES PER SERVING: 332 PROTEIN: 29% CARBS: 25% FAT: 13%

9 Other Pork Recipes from the Meat Cookbook Just replace the meat in these recipes with pork 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) Other Pork Recipes from the Seafood Cookbook Just replace the protein sources in these recipes with pork Catfish Tomato Sauce (P+F) Mediterranean Tuna Salad (P+C+F) Shrimp Sauce With Acha (P+C+F) If You Can Give Me Just Minutes, 3 Days A Week Then I Will Give You a Proven Weight Loss Program... 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!

10 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 Pork 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 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

(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