The 100% Fat Burning Nigerian Recipe Cook Book Fat Loss SNACK & Side Recipe Book Eat Healthy & Burn Fat For Life Olu Aijotan (Nutrition & Fitness Coach)
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WELCOME MESSAGE FROM THE AUTHOR When it comes to fat loss, one MAJOR problem we face is hunger or "cravings" in between meals. This is often the time when its easy to just find any junk food that you can lay your hands on and simply snack on them. One thing is that... If you snack on junks, they contribute so much calories and fat into your body without you knowing it. Most of the junk snacks out there are very small in size but very high in calories. This means, when you start eating them, you'd think you didn't eat that much, but you have, without you knowing about it! Also, many of our Nigerian side dishes are mainly carbohydrates based and are VERY FATTY! SO you need to replace them with healthy fat burning alternatives. In this cookbook, I am going to show you the snacks and sides you can prepare and snack on or sides you can add to your meals when you are hungry in between meals as well as some sides you can add alongside with your meals. I want you to join me as I take you through the list of fat burning snacks and sides you can add to your meals to eat for fat loss starting from today. To your Fat Loss & Fit, Toned Body Success. Coach Olu Aijotan Nutrition & Fat Loss Coach
FAT BURNING SNACKS & SIDES Some of the recipes I shared in the Meat, Pork, Chicken & Seafood Recipe Book and "Breakfast Recipe Book" can also be used as either snacks or sides. So what I am going to do is, list the names of these meals and you can check the earlier cook books for how to prepare them: 1. Moi Moi: Steamed Pudding 2. Prawn Kebab 3. Beef Suya 4. Beef Kebab 5. Oat Meal Pancake 6. Roasted Goat Meat (Asun) 7. Healthy Pork Kebab 8. Shrimp Kebab 9. Fruit Salad (In the salad book) Please check both your Breakfast recipe book and your "Meat, Pork, Chicken & Sea Food Recipe Book for how to make the above Fat Burning Snacks and sides as I have explained how to in it. But That Is Not All... I have some more fat burning snacks and sides that you can prepare and eat for fat loss, so join me as I share them with you below...
10. POTATOES FRITTERS You just may not know it, but you know what fritters are. Akara, Mosa, are example of fritters. And in this recipe, I'll show you how to make your own fat burning fritter using potatoes below. 1. 1 big sweet potatoes 2. cup of pumpkin leaves (Ugwu) 3. Pepper & Salt 4. 2 Eggs 5. 1 tablespoon of Olive/coconut oil 6. 2 tablespoon of millet flour Use a knife to peel the back of your potatoes. Use a hand grater to grate the potatoe and squeeze the grated potatoe to remove the excess water. Whisk your egg (with the yolk) and add every other ingredients (except the oil) and mix together. Then put a tablespoon of olive oil into a fry pan on medium fire. Then scoop your fritter mixture in small sizes into the coated pan and allow to flatten and pan fry until the first side is golden, then flip to the other side until done. Serve & Enjoy CALORIES PER SERVING: 220 Calories (Approx) SERVINGS: Serves 1
11. WATER YAM FRITTERS Water Yam Fritter is common in the South West Nigeria by the Yoruba's. They call it "Ojojo". This is a good example of a healthy fritter snack and its made with Water Yam. 1. 1 water yam 2. 1-2 tablespoon dried pepper 3. Salt & seasoning 4. 1 tablespoon of Olive/coconut oil 5. Onions (small) Use a knife to peel the back of your water yam. Use a hand grater to grate the water yam using the tiny part of the grater. Make sure you DO NOT add water. Chop your onion and add to the water yam mixture. Add your dried peppe, seasoning and salt and mix together thoroughly with your hand or a ladle. Put 2 tablespoon of Olive oil in a pan. Then scoop your water yam mixture into it in small sizes allow to turn golden brown, then flip to the other side to cook too. Remove the done "water yam fritter" and place in a bowl with paper towel base to drain the oil. Do this step for all the rest of the mixture until its all gone. Serve & Enjoy! CALORIES PER SERVING: 305 Calories (Approx) SERVINGS: Serves 1
12. DRIED TROPICAL FRUITS I found out a BRAND that packages 100% Natural dried tropical fruits without additives or preservatives that you can snack on. These dried fruits include: Dried Cashew nuts Mangoes Pineapple You can snack on these dried fruits whenever you have cravings and they are deliciously tasty and packed with antioxidants and fibre that makes them healthy. The name of this BRAND is Reel Fruit and you can visit their website on www.reelfruit.com If you live in Lagos, Ogun, Abuja, Port Harcourt, you can buy these reel fruits from any of their outlets. Please click the link below for list of addresses: Where To Buy: http://www.reelfruit.com/where-to-buy/. You can also order on Konga too: http://www.konga.com/reel-fruit/ CAVEAT: I am not affiliated in anyway whatsoever with the owner or representative of this company. Please do your DILIGENCE before purchasing. CALORIES PER SERVING: 170 Calories (Approx) SERVINGS: Serves 1
13. CUCUMBER CHICKEN COMBO SNACK This recipe is a combination of Vegetables and animal protein; Chicken. Its a healthy delicious snack you can eat especially if you like eating juicy cucumbers. 1. 1 medium sized cucumber 2. 5-6 chicken breast (or thigh) 3. 3 tablespoon of suya mix (check your beef cookbook) Wash & peel the skin of your chicken and boil it. Once boiled. Dice the chicken into smaller pieces. Peel the back of your cucumber with a knife and dice into smaller pieces too. Mix both diced chicken and cucumber in a bowl and sprinkle the suya mix on it until it gets to desired taste. Optional: Squeeze lemon on your cucumber/chicken combo to give it a special taste. Serve in a small bowl and enjoy! CALORIES PER SERVING: 196 Calories (Approx) SERVINGS: Serves 1
14. TOMATO & FISH SNACK This is a twist on using tomatoes and fish to make a healthy snack to eat in between meals when you are hungry. 1. 1 medium fish ( thoroughly boiled) 2. 1 teaspoon Olive Oil 3. Cucumber (diced) 4. Tomatoes (diced) shred your cooked boiled meat in a bowl. Then put in you diced cucumbers into the bowl of boiled fish. Add your diced tomatoes and sprinkle 1 tablespoon of Olive oil to it. Then mix together properly. Serve & Enjoy! Serve in a small bowl and enjoy! CALORIES PER SERVING: 215 Calories (Approx) SERVINGS: Serves 1
15. COUSCOUS WITH VEGETABLE SOUP This healthy side dishes is fat burning and considered to aid in fat loss reduction. I am sure you'll enjoy this as well. 1. Water (2 cups) 2. 1/2 cup of couscous 3. Your favourite Vegetable fruit (check your soup & stew book) Boil 2 cups of water. Bring it to boil. Turn off the cooker, then put your couscous off the cooker for it to be cool. Separate the water from the couscous. Then put in a plate and serve with your fat burning healthy vegetable soup. Serve in a small bowl and enjoy! CALORIES PER SERVING: 168 Calories (Approx) SERVINGS: Serves 1
16. MIXED HEALTHY NUTS Most people will tell you that eating "Nuts" is fattening. This is NOT True if you are eating it the RIGHT way. That is, if you are eating "fat burning nuts". Today I'll show you how you can snack on NUT's that are good for your body and aid fat loss. 1. 1/2 cup of edible groundnut 2. 1/2 cup of edible Cashew Nuts 3. 1 cup of Almond Nuts Mix together your groundnut, cashewnut and Almond nuts together. Then store in a air tight jar/bottle. When serving, serve only the size that will fit the palm of your hand. CALORIES PER SERVING: 172 Calories (Approx) SERVINGS: Serves 4
17. EXOTIC SPICY SNAIL (IGBIN) Snail are a popular delicacy across entire Nigeria. Especially if you make them spicy hot. Snail is actually very good weight watcher food and are very healthy as its loaded with vitamin A,EK, B12. Today I am going to show you how to make your own spicy Snail recipe in a healthy way. 1. 4-5 pieces of snail 2. 2 tablespoon of olive oil 3. 1 green & 1 red bell pepper (Tatase) 4. 1 medium onion 5. Maggi & Salt Break your snail shell and wash with Alum and water. If you don't have Alum, use Lime (osan Wewe) instead. Slice the snails into two halfs and season with salt and maggi, then put in a pot and boil for 5-10 minutes until tender. Chop your onion, tomatoes, bell pepper and scotch bonnet pepper into tiny bits. You can also use a blender to blend the pepper into a coarse texture. Put a fry pan on cooker on medium heat and put in 2 teaspoon of Olive Oil and fry your chopped pepper mixture for 5 minutes. Then Put in your tenderly cooked snail into the mixed pepper. Allow to simmer for a further 5-10 minutes. Serve and Enjoy CALORIES PER SERVING: 172 Calories (Approx) SERVINGS: Serves 4
18. DELICIOUS SNAIL KEBAB Here's another way for you to make your own sumptuous and crunchy snail delicacy in form of kebab. 1. 4-5 pieces of snail 2. 2 tablespoon of olive oil 3. 1 green & 1 red bell pepper (Tatase) 4. 1 medium onion 5. Maggi & Salt 6. Sticks for kebab Break your snail shell and wash with Alum and water. If you don't have Alum, use Lime (osan Wewe) instead. Slice the snails into two half's and season with salt and maggi, then put in a pot and boil for 5-10 minutes until tender. Chop your onion, tomatoes, bell pepper and scotch bonnet pepper into medium sized bits. Put a fry pan on cooker on medium heat and put in 1 teaspoon of Olive Oil and pan fry your chopped tomatoes for about two minutes. Then add in your seasoned cooked Snail and other seasoning and salt to taste and allow to pan fry for 7-10 minutes. Remove the done snails from the fry pan. Allow to cool down a bit. Then arrange them on the kebab stick while alternating between your green pepper, onion and red pepper. See picture. Serve and Enjoy! CALORIES PER SERVING: 167 Calories (Approx) SERVINGS: Serves 3
19. PAN FRIED TOMATO PLANTAIN If you love sweet things, you'll love this healthy snack recipe. Its tasty and healthier alternative to deep frying "dodo". 1. 1 medium sized plantain 2. 3-4 tomatoes 3. 2 tablespoon Olive/coconut oil. 4. 1 scott bonnet/bell pepper 5. Salt to taste Using a knife, peel and slice your plantain into smaller sizes. Sprinkle a bit of salt to taste. Chop your tomatoes & pepper together and put aside. Put a fry pan on cooker (medium heat). Then add just 1 tablespoon olive/coconut oil. Add the plantain into the hot pan litle by little and allow to cook for 3-4 minutes or until golden brown. Do this for all the sliced plantain. Once done, put in a bowl with tissue paper as the base. Add 1 tablespoon olive/coconut oil to the pan again. Then allow to heat up and put your tomatoes and scot/bell pepper in. Allow to pan fry for 2-3 minutes. Add seasoning and salt. Serve with Plantain. Enjoy! CALORIES PER SERVING: 256 Calories (Approx) SERVINGS: Serves 1
20. GARDEN EGG GROUNDNUT DIP I love snacking on garden egg on its own. But I enjoy it more whenever I can add a little bit of Ground nut paste. Ground nut paste is simply "blended groundnut". You should try this recipe at home. 1. 5-10 garden Eggs (As much as you like) 2. 1 tablespoon of Groundnut paste 3. 1 boiled Egg (Optional) Rinse your garden egg and put in a plate. Scoop 1 tablepoon of groundnut paste on the side of the plate and add boiled egg. Serve and Enjoy by eating your garden Egg with your groundnut paste. CALORIES PER SERVING: 240 Calories (Approx) SERVINGS: Serves 1
There you go! I have just given you up to 20 healthy fat burning delicious snacks and sides you can add to your diet and eat while trying to eat healthy and lose weight. You can prepare any of these snacks and side and add as add-on to dishes or use them as snacks when you are HUNGRY. It saves you from having to snack on junks that causes weight gain. I want you to know 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. By cooking any of the meals above, you'll be guaranteed that you are not eating above your daily calorific allowances. 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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