SOUP & STEW

SOUP & STEW WEIGHT LOSS COOKBOOK Our Nigerian delicacy is not complete without soups and stew. This is because soups and stew are important to our daily meals. When you are on a weight loss journey, you need to eat stew in a way that will help you lose weight and burn off fat. Luckily, most of our stews are made with fat burning ingredient. If you follow it the way I teach you in this cookbook, you will be able to prepare and eat your soup and stew of choice as part of a healthy fat burning diet.

NIGERIAN PUREE SAUCE Prep Time: 30 Minutes Calories: 89 Calories Serves: 6 7 Large Tomatoes 6 large bell pepper (also called Tatashe 1-3 scotch bonnet pepper (atarodo) 2 Onions (Big) : Wash all your ingredients, cut it into medium pieces and then put in a pot. Add 1 cup of water to it and cover it with a lid and allow it to boil on medium heat. After 15 minutes of boiling, sieve the water out and then put the entire mixture into a blender and blend until it becomes a a paste. Then store in the fridge/freezer to use in the future. This sauce is the puree you will use to make many of your other stews and soup recipes in this section.

HOW TO PREPARE STEW As you know, we have so many different type of Nigerian Stew. The common ones are: Beef Stew Goat Stew Chicken Stew 5. Pork 6. Gizzard 7. Bush Meat 8. Turkey 9. Crayfish 10. Snails 11. Chicken (peel the skin off) Goat Stew Turkey Stew Dried Fish Stew Vegetable Stews (Efo Riro, Bitter Leaf, Ugwu, etc) You can tell from the different types of stew that the name you call your stew is based on what type of animal protein source you used in preparing it. This means you can add: 1. Beef 2. Goat Meat 3. Dried & Smoked Fish 4. Fresh Fish So I ll show you how to prepare soup without oil that is tasty and delicious and you can add your choice of animal protein to it in a healthy way. There is a lot of natural oil in the ingredients you will use which will ensure that you don t need to add extra oil into your soup and stew.

HEALTHY NIGERIAN STEW Prep Time: 30 Minutes Calories: 230 Calories (APPROX) Serves: 5 3 cups of Nigerian sauce (as shown above) Medium sized beef (or any other protein source from above) Salt And seasoning to taste. Curry powder Remove the fatty side of your beef. For chicken, remove the skin. Wash your meat/chicken and season it Put your meat/chicken it in a pot and cook for 25-30 minutes until it is tender. Separate the cooked beef/chicken from the left over water (stock) and save the stock water in a bowl. Put 3 cups of Nigerian sauce into a pot and add your stock water. Cook for 10-15 minutes, then add your beef or chicken, add your salt and seasoning and curry powder as desired. Stir and taste, then allow to simmer for 10 minutes. Serve with local brown rice, or other favourite soup as desired.

TILAPIA/MACKEREL SOUP Prep Time: 25 minutes Calories: 235 calories (APPROX) Serves: 1 1 Tilapia or Mackerel (cleaned, guts removed and cut) 1 teaspoon of pepper (grounded) 1 tablespoon of dried scent or basil leaf (efinrin) Sliced fresh ginger (1 tablespoon) 1 medium sized onion (chopped) salt & seasoning (1 cube maggi) 3 cups of water. Put all the ingredients (except the tilapia fish) into a pot and add the 3 cups of water. Place the pot on medium heat and allow to boil. Then add the fish into the boiling mixture, and then cover and allow it to simmer for 12 15 minutes. Serve and enjoy. NOTE: You can eat this on it s own and enjoy the freshness and deliciousness of this soup.

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 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.

CAT FISH STEW Prep Time: 35 Minutes Calories: 145 calories (APPROX) Serves: 5 1 Catfish (gut removed, cleaned and cut) 3 cups of Nigerian Puree Sauce) 1 teaspoon of black pepper 1 medium ginger (grated) ½ teaspoon of thyme salt and seasoning Season your catfish with salt and pepper and leave in a bowl to the side. Put a pot on medium heat on the cooker and add all our ingredients (including the fish) into the pot. Pour 3 cups of water into the pot and allow to cook all through for 15-20 minutes. Serve and enjoy!

VEGETABLE STEW (EFO RIRO) Prep Time: 40 Minutes Serves: 4 Calories: 265 Calories (Per serving APPROX) 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 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. 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.

OKRO SOUP Prep Time: 25 Minutes Calories: 196 Calories (APPROX) Serves: 4 3 cups of chopped Okro 2 tablespoon grounded crayfish 1 cup of Nigerian sauce 1 medium Titus/croaker/mackerel fish (gut removed and cleaned) shrimps or small cut boiled beef 2 cups of chopped Ugu/spinach/kale salt and seasoning 3 cups of water Put your Nigerian sauce into a pot and add 3 cups of water on medium heat. Add grounded crayfish and Titus/Croaker fish and some salt and allow to boil for 15 minutes. Add in your chopped Okra, The Ugu and stir together. Add your shrimps or small cut beef and taste and add some more seasoning if required. Allow to simmer for 5 minutes and then serve.

EWEDU SOUP (JUTE) Prep Time: 25 Minutes Calories: 180 Calories (APPROX) Serves: 1 1 cup of ewedu leaf (Jute) 1 wrap of locust beans (iru) 1 cup of water Potash (Kaun) Optional Pinch of Salt Pluck the jute leaves from the stems and wash in water. Chop into small pieces using a chopping board. Put water (one cup) in a pot and bring to boil. Pour the chopped Ewedu into the boiling water. Ad the locust beans and potash (optional) and cover the pot. Let this boil for 7 10 minutes, then add salt to taste. Allow to cook for another 5 minutes and bring down and serve with fat burning swallow (See Swallows Cook Book)

GOAT HOT SOUP Prep Time: 65 Minutes Calories: 194 Calories (APPROX) Serves: 2 4 cups of diced goat meat (washed) 2 chopped scotch bonnet pepper (atarodo) 1 tablespoon fresh scent or basil leaf medium sized onion (grated) 1 medium ginger (grated) 1 tablespoon fresh scent or basil leaf 1 grated garlic salt to taste Put your goat meat in a pot and add 1 cup of water. Add your garlic, ginger, online and add a little salt. Allow to cook until the meat is very tender. Then add 3 more cups of water alongside with your chopped scent leaves and scotch bonnet pepper. Add a little salt if required and allow to simmer for another 15-20 minutes. Serve and Enjoy

GARDEN EGG STEW Prep Time: 30 Minutes Calories: 140 Calories (APPROX) Serves: 2 4-5 medium garden eggs 1 tablespoon olive/coconut oil 1/4 medium onion (chopped) blended pepper sauce (tomatoes + tatase + pepper) 1 teaspoon blended crayfish (optional) 2-4 pieces of dried fish Boil water in a pot, add in the garden egg and allow to boil for 5 minutes. Remove and set aside to cool off. Put 1 tablespoon coconut/olive oil in a pan on medium heat, wait 2-3 minutes and add chopped onions. Add your blended pepper sauce and crayfish and dried fish and stir for 5-10 minutes. Roughly chop/crush your boiled garden egg and add the crushed garden egg into the sauce. Add a pinch of salt to taste and simmer for another 6-9 minutes. Serve with a slice of boiled yam or green plantain.

For more recipes, check out the Staple Meals, Breakfast Ideas, Intercontinental meals and Smoothies Cookbook.