The 100% Fat Burning Nigerian Recipe Cook Book 15 Minutes Fat Loss BreakFast Recipe Eat Healthy & Burn Fat For Life Olu Aijotan (Nutrition & Fitness Coach)
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WELCOME MESSAGE FROM THE AUTHOR The number 1 meal that you must NEVER ignore in the day is BREAKFAST. Unfortunately, this is one meal that most Nigerians forget to eat. Just as its name implies, the meal you eat in the morning is meant to BREAK the FAST that your body has undergone since the night before. And this early morning meal is very IMPORTANT as it keeps your metabolism going throughout the day and preventing you from eating too much food later in the afternoon if you did not eat in the morning. Many individuals don't eat breakfast simply because they BELIEVE that they are not a "Morning Person". Some people even find it upsetting to their stomach whenever they eat breakfast in the morning. The major reason why they have stomach upset is because they are either eating the wrong kind of meals or have stopped eating breakfast for so long that their stomach is now used to not being full during that time. Another MAJOR reason why most people don't eat breakfast is because of time. Waking up and getting ready for work every morning can be time consuming that "thinking of breakfast" goes into the back burner. I understand how difficult it can be to try and eat breakfast in the morning because I have been in this situation before as well. But I found a solution that has worked for me and I want to REALLY share it with you.
I call it...the 15 Minutes Fat Loss Breakfast Recipes. In this recipes, I am going to show you breakfast recipes you can prepare and eat before you go to work. And All you need is JUST 15 minutes to prepare these meals. This will ensure that you are able to eat your meals even before you go to work. Not only that, You can even take some of the Breakfast MEAL here to work to prepare and eat. This is handy especially if you leave the house quite early at 5.am or 6.am etc. So without wasting time, let me introduce you to the RAPID 15 Minutes Fat Loss Breakfast Recipes... Thanks for reading. Yours Sincerely, Olu Aijotan Nutrition & Fat Loss Coach www.naijaweightloss.com
1. EGG, TOMATOES and PEPPER SANDWICH Our super quick tomatoes and Egg sandwich will ensure you have a lively morning. Best of all, it takes few minutes to make too. 1. 2 slices of brown bread 2. 1 Egg 3. 1-2 pieces of fresh pepper (Atarodo) 4. 1/4 chopped Onion 5. 1 teaspoon of Olive Oil/cooking spray 6. A pinch of salt Cut your pepper into small pieces or strips and put in a bowl. Then heat 1 teaspoon of Olive oil or cooking spray in a fry pan for 2-3 minutes. Then add your pepper and onion over medium heat until it tender. Season with a pinch of salt and Maggi. Whisk your egg in a small bowl and pour it in the fry pan and turn it regularly until fully solidified (2 minutes) Put the done egg between two slices of brown bread and cut into two half and serve. CALORIES PER SERVING: 237 Calories SERVINGS: Serves 1
2. SCRAMBLED EGG WITH BANANA I personally love this fast breakfast. I find it DELICIOUS, tasty and yummy. Banana is yummy and having it with scrambled egg is not just great for breakfast, its super filling! 1. One ripe Banana 2. Two Eggs 3. pepper (Atarodo) & tomatoes 4. 1 tablespoon of Olive oil 5. Pinch of Salt & Seasoning Peel your banana and slice into a flat pate and keep seperately. Cut your pepper and tomatoes into small slices/bits. Add the cut pepper and tomatoes to your egg and beat it. Put a little maggi and pinch of salt. Put 1 tablespoon of olive oil in a heated pan on cooker/stove. Put the whisked egg into the heated pan and turn it regularly so it does not stick. Once done, turn down the heat and serve the egg with the sliced banana. See picture above of the one I made myself :) Serve and Enjoy! CALORIES PER SERVING: 303 Calories (Approx) SERVES: Serves 1
3. OAT MEAL WITH EGG There is no doubt about it that the Oat Meal & Egg is the ultimate speedy fat loss breakfast! Its low in fat and in calories and will give you a burst of energy throughout the day. 1. 1/3 cup of Quick/Quaker Oats (A handful if you don't have a cup) 2. 1/3 cup of skimmed Milk (Powdered or liquid skimmed milk e.g. Dana Milk) 3. 1/3 cup of water 4. Honey 5. 1 Egg Boil your egg in a small pot of water for 10-15 minutes. Add 1/3 cup of water in a pot and put on a cooker/stove. Once the water boils, add 1/3 cup of quaker oats to the boiling water and stir occasionally with a spoon/ladle for 3-4 minutes. Once sticky and done, pour the oat in a bowl and add your skimmed milk and little bit of honey. Peel the shell of the boiled egg and serve with the cooked Oats. Serve and Enjoy! CALORIES PER SERVING: 272 Calories (Approx) SERVES: Serves 1
4. FRUIT & FIBRE CEREAL WITH APPLE /BANANA Cereals are GREAT fat burning meal to eat in the morning, especially when you have to get to work quickly and don't have time to cook. Whip it up within 2-3 minutes and you are set to go. Be careful to get cereals that are very low in sugar like Special K, Fruit & Fibre, All bran, Kellogs etc. 1. 1/2 cup of Cereal (Wheat based) 2. Skimmed Powdered or Liquid Milk 3. Warm Water 4. 1 Apple or Banana Fill a bowl with two handfuls of wheat based low sugar cereal Mix powdered skimmed milk in warm water to desired thickness and pour the milk into your bowl of bran flakes. Peel the banana or Apple and slice into the bowl of cereal. Eat right away. Serve, Eat Right away and Enjoy! CALORIES PER SERVING: 217 Calories (Approx) SERVES: Serves 1 person.
5. STEAMED BEAN PUDDING & MILLET PAP Steamed Bean Pudding is referred to as Moi Moi. Millet Pap is known as "Oka Baba" or Akamu which is made with Millet. NOTE: Prepare the steamed Moi Moi the day before, so that all you need is to "warm" it the following morning. (Moi Moi) 1.Brown Beans (1-1.5 cup) 2. 2 tablespoon of coconut oil or olive oil (Not Palmoil!) 3. 4 tablespoon of ground crayfish 4. 1 red bell pepper (Tatase) 5. 1-2 pieces of red hot pepper (Ata Rodo) 6. 1 medium sized Onion 8. 2-3 eggs optional 9. Loaf Pan or Aluminium foil/santana Bags/Moin Moin leaves 10. Millet flour 11. Water (for Millet) Soak the beans in water for 20 minutes. Rub the beans with your hand to peel the skin of the beans. Alternatively, you can soak the beans in water for 5 minutes and put a handful in a blender. And put blender on and off for few seconds at a time to peel the skin.
Rinse beans until most skin pilled off. Then soak for 2 hrs to soften. Boil 3 Eggs, Peel the shell and slice. Then peel & chop onions, bell pepers, chilli peppers and add your crayfish. Put the mix together with the peeled beans in a blender, blend until you have a very smooth batter. Pour the water into a large bowl, and add two tablespoons of olive oil/coconut oil. Also add little salt to taste and one cube of Maggi and stir with a spatula. Pour the batter in small potions into either a loaf pan, aluminium foil, moi moi leaves or "Santana bags", add in the sliced boiled egg and fish and tie the "bag" or close the wrap. Add two cups of water into a pot, place the batter filled loaf/bag in it and place a tight lid over the pot. Steam for 30-45 minutes. To test if your moi moi is ready, insert a tooth pick in the middle. If it comes out clean, then its ready to eat. Remove the heat and set into the side to cool down. Then serve with Millet Pap. TO MAKE YOUR MILLET PAP Whisk 20g of millet flour into a small bowl of water and stir until smooth. Put water in a kettle to boil. Stir the mix of millet flour very well (to avoid any settling to the bottom) and pour boiling water slowly and stiring at the same time. Once the mixture thickens, stop putting water and stir continously. If too thick, add a little bit more boiling water. Pour in a clean bowl and serve with a little bit of honey and Enjoy! CALORIES PER SERVING: 158 Calories (Moi Moi) & 182 (Millet Flour) SERVES: 1 Per Serving.
6. BOILED PLANTAIN WITH FISH STEW Plantain (green) is very healthy and filling. It takes little time to make and taste delicious. NOTE: Prepare the Fish stew the day before, so that all you need is to "warm" 1. 1 unripe green plantain 2. A medium sized mackerel or Salmon fish 3. 3-5 medium sized tomatoes 4. 2-3 pieces of pepper 5. 1 medium sized Onions 6. 1/2 tablespoon of coconut Oil 7. 1 small magi, herbs (thyme), Salt Cut the unripe plantain into 3-4 pieces without peeling its skin. Put little water in a small pot and bring to boil. Add the unripe plantain and cover for 12-15 minutes. Blend tomatoes, pepper & Onions. Clean & Soak mackerel/salmon in a bowl and season with herbs and salt. Add 1/2 tablespoon of coconut Oil to a pot and heat it up. Slice onions and put in the hot oil. Leave till brown. Add blended tomatoes and pepper and cook for 10-20 minutes. Add the Salmon/Mackerel fish. Cover the pot and cook on high heat for 5 minutes. Reduce to low-medium heat and cook for 7-10 minutes. Bring it down and serve the fish stew with the peeled plantain. Serve and Enjoy! CALORIES PER SERVING: 320 Calories (Approx) SERVES: Plantain Serves 1 person. Stew serves 3 people.
7. BOILED PLANTAIN WITH VEGETABLE STEW Here's another way for you to enjoy your delicious plantain :) NOTE: Prepare the Vegetable stew the day before, so that all you need is to "warm" 1. 1 unripe green plantain 2. 1 red bell pepper (Tatase) 3. 4 Tomatoes 4. 4-5 small pepper (atarodo) 5. Medium sized Onion 6. 1 medium sized bundle of spinach 7. Smoked Titus Fish (or any other fish of choice) Cut the unripe plantain into 3-4 pieces without peeling its skin. Put little water in a small pot and bring to boil. Add the unripe plantain and cover for 12-15 minutes. Cut and clean your Titus fish and set aside. Put 1/2 Olive/Coconut oil in a pot. Allow to become very hot. Chop the tomatoes and onions and cook in the hot with oil for 10 minutes. Season as desired (I use one maggi cube). Dice the pepper into small pieces and add to the pot for 5 minutes. Chop the spinach and add to the pot of cooking stew. Add the cleaned Titus fish Allow to seamer for an additional 5-10 minutes. Serve the vegetable stew with the boiled plantain (Peeled). CALORIES PER SERVING: 295 Calories (Approx) SERVES: Plantain Serves 1 person. Stew serves 3 people.
8. BANANA SPLIT OAT MEAL Don't be scared by the name of this breakfast. You'll love it once you try it. Its another way to make Oat meal deliciously tasty, yet VERY fat Burning. 1. 1/2 cup of oatmeal 2. 1/2 cup of skimmed milk 3. 1 ripe banana (sliced) 4. Water Mix the Oat meal with the skimmed milk in a bowl and add little water until it completely makes a paste. Put a put on the cooker and pour the oat meal mix in it and cook for about 1-2 minutes. Stir the mix while cooking. Add the banana slices to it and stir further. After about 2-3 minutes, bring down the pot of cooked oat meal. Add honey to taste if you want it sweetened. Serve and Enjoy! CALORIES PER SERVING: 320 Calories (Approx) SERVES: Serves 1 Person.
9. CHICKEN OMELETTE BREAKFAST I am going to show you how to whip egg in another tasty way. This time, we will do it with the favourite white chicken. 1. Slice of chicken breast (cooked & spiced) 2. 1 medium sized tomato (diced) 3. 2 Eggs 4. Black & red pepper 5. 1 sliced Onion 6. Salt Cut the cooked chicken into small pieces and dice the tomatoes as well. Break & Whisk the egg and pour into a frying pan on medium heat and put in the diced chicken and tomato while cooking. Add a pinch of salt and pepper (red & black). Once done, bring it down. You can add vegetables to the side to eat. Serve and Enjoy! CALORIES PER SERVING: 187 Calories (Approx) SERVES: Serves 1 Person.
10. BEANS ON TOAST BREAKFAST This is the quickest breakfast you can make if you need something hot before you go to work. Plus its low on calories as well. NOTE: Make sure you get the "low fat" baked beans (Heinz) or any other similar brands. Available at Shoprite. 1. 1 tin of low fat baked beans 2. 1 slice of brown bread Open the tin of baked beans and pour half of the content of the tin into a small cooking pot and put on a cooker. (Pour the other half in a small bowl and preseve in the fridge) Allow to "warm" for five minutes. Put a slice of brown bread on a plate. Then pour the piping hot baked beans on top of the bread. NOTE: If you have a toaster, you can toast your bread before pouring the hot baked beans on it. You can also add omelette egg by the side if you wish. Serve and Enjoy! CALORIES PER SERVING: 254 Calories (Approx) SERVES: Serves 1 Person.
11. MASHED FISH SANDWICH If you are looking for a new and different approach to making sandwich, why not try this fat burning recipe for mashed fish sandwich. This delicious sandwich idea has an interesting twist to it. I'm sure you'll love it. 1. 1 medium sized cooked Salmon or Titus/Mackerel Fish 2. 1/4 cup of chopped Onion 3. 1 teaspoon of lemon juice 4. 1 teaspoon grounded pepper 5. 2 slices of Brown Bread Put all the ingredients (except the bread) into a bowl and mix thoroughly. You can use a small ladle to mash the boiled fish into the ingredients. Once completely mashed, use a spoon to scoop the mashed fish and spread it onto the slice of bread and make it like a sandwich. Serve and Enjoy! CALORIES PER SERVING: 431 Calories (Approx) SERVES: Serves 1 Person.
12. EGG & AVOCADO BREAKFAST SANDWICH One of my favourite way of eating avocado is to add it to my mix of sandwich to make a tasty breakfast sandwich. I'll show you how you can eat this healthy fat (avocado) as part of your meal. 1. 2 large eggs (lightly beaten) 2. 1/2 sized avocado pear (Mashed) 3. 2 slices of brown bread 4. 1 teaspoon of olive/coconut oil 5. 2 pepper & Onion 6. Seasoning & Salt Put a teaspoon of olive/coconut oil in a fry pan and place over medium heat. Chop your pepper/tomatoes and Onions and put in the fry pan. Add the egg to the fry pan. Put a pinch of Salt & Seasoning to taste and cook until it is set. Spread the avocado paste (from mashed) on the first piece of brown bread. Then top it with the egg and put the second slice on top of it. Serve and Enjoy! CALORIES PER SERVING: 329 Calories (Approx) SERVES: Serves 1 Person.
12. OATMEAL PANCAKE This is for you if you love pancakes a lot. A very easy healthy fluffy oat meal recipe that will leave you full of energy, ready to take on the day! 1. 1/2 cup of Oatmeal 2. 1 Egg 3. A pinch of baking powder Optional: 2or 3 raisin to sweeten ( Dried grapes) Measure out 1/2 cup of oatmeal and put into a dry blender (Clean it if wet) Blend the Oatmeal until its fine, then put it in a bowl. Break the egg into the bowl. Add 1/4 cup of water and your resin if you choose to. Then mix it together. Add your pinch of baking powder to make it fluffy. Out your non stick fry pan on a cooker and once it is dry, reduce it to low heat. Make sure it remains on low eat throughout. Pour the mixed content of the bowl into the fry pan. After two minutes, the underside of the pancake would have thickened, just flip it over and leave for another two minutes. After 2 minutes, this pancake should be done. You can now serve and Enjoy! CALORIES PER SERVING: 329 Calories (Approx) SERVES: Serves 1 Person.
Thank you for reading the 15 Minutes Breakfast recipe book. I hope you've learnt some of the fat burning healthy recipes you can make without any hassle right here in Nigeria and start dishing it out for yourself and your family. Kindly note that for you to see RESULT of a trimmed and toned body, you have to take action by actually cooking these meals and eating them. Don't expect to be perfect on first try. Don't stop yourself from trying the new recipes. Dare yourself. Try these recipes. Enjoy the cooking and you will see amazing results! If you have any further questions or comments, kindly contact me on naijaweightlosscoach@gmail.com And feel free to visit www.naijaweightloss.com/blog for more fat loss cooking and flat belly tips. Wishing you an amazing body transformation Your's Sincerely, Olu Aijotan Nutrition & Fat Loss Coach Author - 100% Nigerian Fat Loss Recipe Cookbook
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