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(Soups & Stews- 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

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Page 1: (Soups & Stews- Fat-BURNING Recipes) FLAT BELLY & FAT LOSS ... · PDF file(Soups & Stews- Fat-BURNING Recipes) FLAT BELLY & FAT LOSS COOKING 101 Quick & Easy Fat-Burning Recipes Designed

(Soups & Stews- 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

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Copyright 2012 and Beyond. TLN Fitness Services

All Rights Reserved

Retail Price: N7,500. 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

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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A word from Dr. Ela Maris

For all lovers of our Nigerian soups and their respective �swallows� e.g. eba, akpu, pounded yam, amala, starch, kuka etc I welcome you to this cookbook. We are Nigerians and live in Africa and so I understand that eating certain soups and swallows would be hard for many to give up and hence this fat-BURNING Soups & Stews Cookbook. Nigerian soups and stews are really, really delicious but also full of fat and so in this cookbook you will discover how to prepare the fat-burning Nigerian soups, stews and other foreign fat-burning soups as well. What makes a meal fat-burning? It�s the ingredients used to cook the meal. You would also discover 3 simple tricks on how to convert your favorite Nigerian fat-storing soups into fat-BURNING ones. Concerning the �swallow� you would eat with your soup, the only fat-BURNING one I know and recommend is the Green Plantain Amala. This one is different from the ones you normally eat which could be made from yam and cassava. It is also known as black plantain. This one is made from green unripe plantain and because of how good it is, it is also specially recommended by Medical Doctors to Diabetic people because it�s a complex carbohydrate (keeping you full for longer periods), it does not digest fast and of all the �swallows� it does NOT raise your blood sugar highly. In the Flour and Oil cookbook I would show you how to easily prepare you own fat-burning swallow and the BEST time to it to avoid and trim down a big belly and for fat loss. You can of course buy it from the market but do NOT buy the blended one as it maybe mixed with yam and cassava. Just buy the dried unripe plantain slices. Check your local market for it or the cookbook.

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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As for pounded yam and even unripe plantain amala (elubo), because yam is a complex carbohydrate which is also one of the fat-BURNING foods, you can eat it but only in two ways (timings): 1. Only in the mornings � mid mornings (6am -11am) because that is

when your carbohydrate tolerance is highest.

2. After exercising � You can eat your pounded yam anytime of the day as long as it�s immediately after exercising. Within 30 -45 minutes after exercising. That way, your body won�t store it as fat, instead it will use it to build, repair and replenish your muscles. But if you eat it anytime without exercising? Say �hello� to belly & body fat.

That�s it. Let�s get right into these luscious and tasty fat-burning soups. A major fat-burning ingredient used to prepare almost all the fat-burning soups and stews is the olive oil or coconut oil.

In heath, fitness, love of life and good food,

Dr. Ela Maris

Nutrition Biochemist

Author � Total Fat Loss Plan www.TotalFatLossPlan.com

08027262539 (Calls from 3pm � 6pm Weekdays ONLY)

(SMS 24 hours)

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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CONTENTS

Serving Size for soups Quick list of the Top fat-Burning Nigerian Soups & Stews

Add-on ingredients for ANY soup and stew recipe

Stew � Types Of Fat-Burning Stew

Stew � Basic Recipe

Tomato Sauce

Efo Riro

Gbegiri Or Beans Soup

Ewedu

Pepper Soup - Types

Fresh Fish Pepper Soup � Basic Recipe

Chicken Pepper Soup � Basic Recipe

Egusi Pepper Soup

Okro Soup With Pumpkin �Ugwu�

Okro Soup With Stew

Afang Or Okazi Soup

Ofe Onugbu Or Bitter Leaf Soup

Edikankong Or Vegetable Soup

A Word On Egusi Soup

3 Simple Tricks On How To Convert Your Favorite Nigerian Fat-Storing

Soups Into Fat-Burning Ones AND special �Thank You� BONUS

Cookbook of Over 40 Nigerian Soup Recipes CONTINENTAL Soups For Weight Loss And Belly Loss

How Soup Can Help You Lose Belly Fat And Help Weight Loss By Portion

Control Vegetable Broth and Chicken broth

Flat Belly Vegetable Soup

Creamy Cucumber Soup

Spinach & White Bean Soup

Spicy Vegetable Soup

Cumin Lentil Soup

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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Serving SIZE for Soups

If you are serving the soup as an appetizer or side dish with �wheat bread� or fat-

burning �swallow�, a serving is 1 ladle.

If you are serving the soup as a main dish or alone, a serving size is 1 ½ -2 ladles.

Here are samples of what a ladle looks like:

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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Quick list of the TOP Fat-Burning Nigerian Soups & Stews

Here is a quick list of the Top fat-BURNING Nigerian soups and stews. They

are all delicious even if you never tied some before. Here they are:

Stew � types of fat-burning stew (in the Tricks to convert Nigerian

dishes from fat-storing to fat-Burning

Tomato sauce

Efo Riro

Gbegiri

Ewedu

Pepper soup � types of peppersoup

Egusi Pepper soup

Gbure Elegusi

ADD-ON INGREDIENTS FOR ANY SOUP AND STEW RECIPE

Nigeria is rich with various add-ons (or �encouragements� as some people call it) when it comes to cooking Nigerian soups and stews. I didn�t include many add-ons in these recipes but you can if you love them, only include pure protein sources and not other delicacies such as tripe (�shaki�), cow hide (�pomo�), intestines (�roundabout�) etc which ADD mainly fat to your meals which you want to avoid anyway. I know they taste delicious but the price you have to pay to lose weight or trim off belly fat is going to be costly.

Here�s a quick list of TOTAL Fat Loss recommended add-ons:

Shrimps Crab

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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Crayfish Periwinkles Snail Smoked Fish Stock Fish Locust beans "iru" or oil bean seed All manner of spices

STEW � Types of Fat-BURNING STEW Nigerian stew has different variations depending on the kind of protein source used to cook it. These various protein sources give the stew a very different and unique taste. The common types are:

1. Beef stew 2. Fresh fish stew 3. Dry fish stew 4. Stock fish stew 5. Goat meat stew 6. Chicken stew or 7. Turkey stew 8. Guinea fowl stew 9. Spinach stew also known as Efo riro

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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STEW (P+C+F) � BASIC RECIPE

INGREDIENTS

1 kg Chicken, cut, skin removed (replace with your favorite protein source) 10 fresh large tomatoes 5 fresh large pepper (depending on taste) 2 large onions 2 teaspoon curry powder 2 teaspoon thyme 1 large red bell pepper (optional) 1 tomato paste 1 clove garlic (optional) 4 maggi cubes 1 cup olive oil (Check Shopping Guide) Salt to taste

DIRECTIONS 1.) Cut clean and de-skinned chicken into medium sizes and put in a pot of water. Add curry, thyme, salt, maggi, garlic, 1 onion and cook for about 30 minutes until soft. 2.) Cut and blend tomatoes, 1 onion, peppers and tomato paste with 2 cups of water. Put in a pot to boil for 15-20 minutes. Heat olive oil and fry blended tomato. Add tomato paste, curry, thyme, maggi, salt and boil for 10 minutes. 3.) Add cooked chicken into stew, add chicken stock (broth) into the stew and boil. Taste for salt and maggi and cook for another 10 minutes. 4.) Serve with brown rice, okro, boiled yam, ewedu, gbegiri etc and enjoy

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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CALORIES PER SERVING: 150 PROTEIN: 20% CARBS : 4.9% FAT : 5%

CALORIES PER SERVING without Protein Source: 80 PROTEIN: 8% CARBS : 31% FAT : 11%

TOMATO SAUCE

Tomato sauce is made the same way as the Basic Stew recipe. The only difference

is you slice the tomatoes, pepper and onion instead of blending them. You can

make a quick, fresh and fat-burning sauce for boiled yam, wheat bread, rice, etc

using the fat-burning ingredient � olive or coconut oil.

EFO RIRO (P+F)

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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INGREDIENTS

Spinach or Shoko or Tete - Chopped 2 Red Bell Peppers �Tatashe� ½ medium Onion 1/5 cup olive oil or coconut oil 2 big tomatoes 1 clove of Garlic (optional) 3 oz Shrimps cooked 1 kg goat meat (can use any type of meat) 3 medium snails (optional) Dry crayfish powder (1 tablespoon) Basil, ½ tablespoon (Check Shopping Guide) 3 Knorr Chicken cubes Pepper powder, 1 tablespoon to taste Salt to taste

DIRECTIONS 1. Boil the goat meat and snails with seasonings of your choice. Put aside.

2. Blend peppers, tomatoes, onions and garlic in a blender with water till

you get a coarse mix.

3. Heat the olive oil in a pot, when hot, add the blended pepper mix and

cover. Let simmer for about 10 minutes on medium heat.

4. Add the knorr cubes, basil, pepper powder, crayfish powder, and salt to

taste. If satisfied with the taste, add the cooked lamb, snails and

shrimps.

5. Let simmer for about 5-10 minutes, then add the chopped spinach

(allow the water to drain from the spinach or squeeze out as much

water as you can) and stir. Cover the pot and turn the heat down to low.

Let it simmer for about 10 minutes. Turn off the heat and serve while

hot with brown rice or boiled yam or green plantain amala.

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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CALORIES PER SERVING: 183 PROTEIN: 13% CARBS : 8% FAT : 10%

GBEGIRI OR BEANS SOUP (P+C)

INGREDIENTS

2 cups of white or brown beans 1 large onion, chopped 3-4 fresh pepper 1 red bell pepper (optional) 2 fresh tomatoes 1kg dry fish (washed, or with favorite protein source) 1 tomato paste 2 tablespoon ground crayfish Salt to taste 2-3 maggi

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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Locust beans, 1 small wrap (iru)

Water

2 tablespoon olive oil

DIRECTIONS 1.) Soak beans for 20 minutes. Rub and squeeze together with both hands to peel the skin off the beans. Continue rubbing and rinsing until all the skin is removed. 2.) Boil the skinned beans with water, onion and salt for 35 minutes until soft and almost cooked. Blend pepper and tomatoes. Add them and the rest of the ingredients, olive oil, water, dry fish into the pot of beans. Simmer for another 20minutes until the beans has turned into a smooth paste. 3.) Serve with Ewedu or with stew and green plantain amala.

CALORIES PER SERVING: 347 PROTEIN: 16% CARBS : 45% FAT : 12%

EWEDU (P+C)

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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INGREDIENTS

1 cup of Ewedu leaf (Jute leaf) Locust beans (iru) Potash (optional) 1 cup of water Salt

DIRECTIONS

1.) Remove ewedu leaves from the stem and wash them. Chop into pieces on a

chopping board.

2.) Put one cup of water in a pot and bring to boil. Pour the chop ewedu into

the boiling water. Add the locust beans (iru) and potash if desired. Allow to

boil for 10 minutes, with the pot uncovered.

3.) Add salt to taste and cook for another five minutes. Serve with a special fat-

burning stew with our mystery fat-burning �swallow� and enjoy!

CALORIES PER SERVING: 183 PROTEIN: 60% CARBS : 40% FAT : 0%

PEPPER SOUP - TYPES

Just like the Nigerian stew, pepper soup has different variations depending on the kind of protein source used to cook it with different and unique tastes. The common types are:

1. Fresh fish pepper soup 2. Dry fish pepper soup 3. Goat meat pepper soup 4. Chicken pepper soup 5. Turkey pepper soup 6. Egusi pepper soup

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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FRESH FISH PEPPER SOUP (P+F) � BASIC RECIPE

INGREDIENTS

1 kg fresh cat fish 5 cups of water 1 cup of scent leaves (optional) 2 Maggi cubes 3 tablespoon dry ground pepper powder to taste 2 tablespoon Ground crayfish Salt to taste 2-3 tablespoon pepper soup seasoning

ALTERNATIVE FOREIGN PEPPER SOUP INGREDIENTS

60g aniseed pepper (Sichuan/Szechuan peppercorns) 30g black pepper 25g cloves 25g ground cinnamon 50g coriander seeds 50g cumin seeds

50g allspice 50g dried ginger 50g tamarind seeds 50g fennel seeds

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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DIRECTIONS

1.) Cut the chicken into good sizes after removing all its skin. Put in a pot of water, add salt, maggi, onion and boil for 25 minutes.

2.) Add your pepper soup spice, ground pepper, maggi and boil for 15 minutes covering the pot. Cut and dice the yam into big cubes and add it into the chicken pepper soup and boil for 10 minutes.

3.) Finally, add the scent leaves, ground crayfish, add more water and boil finally for 15 minutes. Serve it alone or with white rice, boiled yam or boiled black plantain� yummy.

CALORIES PER SERVING: 125 PROTEIN: 81% CARBS : 0% FAT : 15%

CHICKEN PEPPER SOUP (P+F) � BASIC RECIPE

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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INGREDIENTS

1 kg chicken breast or thigh 5 cups of water 1 cup of scent leaves (optional) 2 Maggi cubes 3 tablespoon dry ground pepper powder to taste 2 tablespoon Ground crayfish Salt to taste 2-3 tablespoon pepper soup seasoning

DIRECTIONS 1.) Cut the chicken into good sizes after removing all its skin. Put in a pot of water, add salt, maggi and boil for 25 minutes. 2.) Add your pepper soup spice, ground pepper and boil for 15 minutes covering the pot. Add maggi and salt to taste. 3.) Finally, add the scent leaves, ground crayfish, add more water and boil finally for 15 minutes. Serve it alone or with brown rice, boiled yam or boiled unripe plantain �amala�, also called �elubo�� yummy.

CALORIES PER SERVING: 200 PROTEIN: 54% CARBS : 0% FAT : 46%

EGUSI PEPPER SOUP (P+F) INGREDIENTS

½ cup ground melon seeds 1 kg chicken breast or thigh 5 cups of water

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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1 cup of scent leaves (optional) 2 Maggi cubes 3 tablespoon dry ground pepper powder to taste 2 tablespoon Ground crayfish Salt to taste 2-3 tablespoon pepper soup seasoning

DIRECTIONS

1.) Use the same directions as the basic chicken pepper soup recipe. Add the ground melon the same time you add the scent leaves and leave to boil for at least 15minutes. Add water if it gets too dry

2.) You may also add chopped okra to give it another yummy flavor. Serve it alone or with brown rice, boiled yam or boiled unripe plantain �amala�, also called �elubo�� so yummy.

CALORIES PER SERVING: 502 PROTEIN: 34% CARBS : 15% FAT : 60%

OKRO SOUP WITH PUMPKIN �UGWU� (P+C+F+V)

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INGREDIENTS

1 kg beef or chicken breast or thigh 1 medium smoked or dry fish (washed) 2 cups chopped okra 2 cups of water 2 cups chopped pumpkin leaves or �ugwu� 1 tablespoon dry, ground pepper 2 tablespoons dry, ground crayfish 1 wrap, locust bean or �iru�, (optional) 1 -2 maggi cubes 1-2 pieces stock fish (optional) Salt to taste 2-4 tablespoons olive oil or coconut oil

DIRECTIONS

1.) Cut beef or chicken into small pieces and place in a large pot with water. Season with salt, maggi and ground pepper until tender. Add the smoked fish, stock fish and cook for about 10 minutes. 2.) Prepare the okra (also known as okro) by washing in water. Divide into two, finely chop one half and cut the rest into small rounds. Add the prepared okra together with the chopped pumpkin leaves to the boiling soup and stir. Add the olive oil and iru, allow to bubble and simmer for 5 minutes, sprinkle in ground crayfish, ground pepper, maggi and salt to taste and stir. Simmer for another 5 minutes and enjoy! 3) Can be served alone or with stew or rice. Also eaten with fat-burning �swallow� called green plantain amala. VARIATION

Fresh Pumpkin leaves (Ugwu) can be substituted with bitter leaf. CALORIES PER SERVING: 76 PROTEIN: 12.8% CARBS : 80.3% FAT : 7%

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CALORIES PER SERVING With Chicken: 276 PROTEIN: 54% CARBS : 25% FAT : 46%

OKRO SOUP WITH STEW (P+C)

INGREDIENTS

2 cups chopped okra 2 cups of water 1 medium onion 1 tablespoon dry, ground pepper 2 tablespoons dry, ground crayfish 1 wrap, locust bean or �iru�, (optional) 1 -2 maggi cubes

DIRECTIONS 1.) Chop the okra into moderate sizes, and put it inside the pot on fire with water covering it. 2.) Add the maggi, sliced onion, salt and other ingredients and leave it to boil for about 10 minutes and stir. The okra is ready, serve with stew containing protein source alone or with fat-burning �swallow� called green plantain amala.

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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CALORIES PER SERVING: 88 PROTEIN: 12.8% CARBS : 80.3% FAT : 7%

AFANG OR OKAZI SOUP (P+C) Afang soup is a tasty soup made with afang leaves by the Calabar, Efik and Ibibios. Igbos call the same leaf Ukazi or Okazi leaves and so Afang soup is also known as Okazi or Ukazi soup.

INGREDIENTS

6-8 medium pieces skinless goat meat or beef 2 cups periwinkles, removed from the shell (optional) 4-6 snails, washed with lemon or lime (optional) 1 cup smoked dry fish (washed) 1 cup stockfish (pre-soaked) 1 teaspoon dry pepper 1 medium onion

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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4-6 blended, fresh peppers 1 cup dry, ground crayfish 4-5 cups Afang/Ukazi/Okazi leaves (washed, shredded & pounded or

blended) 5 cups water leaves (washed & cut) 3-6 maggi cubes 1 cup of olive oil Salt to taste

DIRECTIONS 1.) Season beef/goat meat with a little salt, dry pepper, onion and maggi and allow to cook till ingredients are soft. Then add dry fish and stockfish and allow to cook for about 10minutes till no water in the pot. Add 2 cups of water, stockfish, cow skin and continue cooking for another 20 minutes. 2.) Pound or blend the finely shredded Afang leaves till very fine. Pick, wash and shred the water leaves finely. Add another 2 cups of water, the snails and periwinkle with 1 maggi. Stir and allow to cook for about 5 minutes. 3.) Add the waterleaves, stir and cover the pot for about 5 minutes add the Afang and stir thoroughly. Add the blended afang leaves, crayfish, blended pepper and salt to taste and allow to cook for about 10mnutes over medium heat and its ready. 4) Serve it alone or with brown rice or with fat-burning �swallow� called green plantain amala. CALORIES PER SERVING: 302 PROTEIN: 16% CARBS : 20% FAT : 7%

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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OFE ONUGBU OR BITTER LEAF SOUP (P+C+F)

INGREDIENTS

Beef (optional) 8 medium pieces

1 medium Stockfish

1 medium dry fish

3 cups of Onugbu �bitter leaves�,

washed

3 medium pieces of cocoyam

3 tablespoons ground crayfish

1 cup of olive oil

2 cups ground tomatoes

1 tablespoon ground, dry pepper

1 wrap locust bean �iru�, �ogili�

1 medium onion

2-3 maggi cubes

10 cups of water

Salt to taste

DIRECTIONS

1.) Wash and boil the stockfish for about 30 until soft. Add the beef into the

same pot and season with onion, maggi and cook. Add the tomato paste

and cook on medium heat for 40 minutes. This timing prevents a tomato

aftertaste.

2.) Peel and boil the cocoyam for about 20 minutes till soft and either pound or blend until a paste is formed. Add water to the pot of meat and stockfish and boil for about 3 minutes. Add the olive oil, dried fish, crayfish, pepper and cocoyam paste.

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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3.) Stir and allow to boil for 10 minutes. Add maggi, salt, iru (ogili) and the washed bitter leaves and cook for another 10 minutes until the soup is thick. Serve with ground plantain amala.

CALORIES PER SERVING: 330 PROTEIN: 47% CARBS : 12% FAT : 11%

EDIKANKONG OR VEGETABLE SOUP (P+C+F)

INGREDIENTS

8 medium pieces beef

1 medium size smoked or dry fish

4 medium size snails

1 medium size stockfish head

6 cups, pumpkin leaves or �ugwu�

4 cups water leaves

3 cups okazi or ukazi or afang leaves (optional)

2 medium size onions

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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5 medium size fresh pepper

1 ladle fat-burning oil (olive or coconut oil)

3 tablespoons ground, crayfish

4 maggi cubes

4 cups water

2 cups periwinkles

Salt to taste

DIRECTIONS 1.) Wash and season the beef and snails with salt, maggi, a few slices of onion and steam with the washed stockfish head until soft. 2.) In another pot, add the chopped ukazi leaves and add water just enough to cover it and boil until almost soft and the water dry. Add the chopped waterleaves to it, with chopped onions, maggi, chopped pepper or dry pepper and simmer for about 5 minutes. 3.) Add 3 tablespoons of olive oil, the chopped pumpkin �ugwu� leaves, meat, stockfish, dryfish and crayfish and allow to simmer for another 6 minutes. If its getting too dry, add 1 ladle of meat stock. Mix the ingredients, taste for salt, pepper and maggi and simmer for another 6-10minutes and its ready. 4.) Serve alone or with brown rice or fat-burning swallow. CALORIES PER SERVING: 422 PROTEIN: 21% CARBS : 42% FAT : 28%

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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A Word on EGUSI SOUP (P+F)

Egusi soup is really fattening, about 604 calories per cup. If you must eat it, then

use my 3 tricks for the best time to take it without weight gain or protruding belly.

And now for its recipe:

INGREDIENTS

8 medium pieces beef

1 medium size smoked fish

1 medium size stockfish

4 whole tomatoes or 2

tomatoes paste

2-3 fresh pepper

1 medium onion

3 tablespoons ground, crayfish

4 bell peppers

1 cup of ground dry, melon �egusi� seeds

1 cup of periwinkle (optional)

6 tablespoon olive oil

3 maggi cubes

3 cups pumpkin leaves, �ugwu�

1 cup bitter leaves (optional)

8 cups of water

Salt to taste

DIRECTIONS

1.) Wash and season the beef with 4 cups of water with salt, pepper and 1 maggi cube until cooked and almost dry. Wash the stockfish and add some water until some stock is left about 1 cup.

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2.) Blend the tomatoes, peppers and onion. Heat the paste in a pot until almost dry. Put the ground melon into a bowl and add 1 cup of water to it.

3.) Put the 6 tablespoon of olive oil in a pot and add the melon paste into it and fry for 5 minutes. Add the tomato paste into it and add 1 cup of water, maggi and boil for 7 minutes. Add the bitter leaves, dry fish, salt, 1 maggi, stockfish, the beef and stock to it and finally 3 tablespoons of crayfish and boil for 7 minutes.

4.) Stir, check for salt. Add the chopped pumpkin leaves to it and cook for another 5 minutes and Voila its ready. Serve alone or with brown rice or fat burning �swallow�.

CALORIES PER SERVING: 604 PROTEIN: 25.1% CARBS : 14.5% FAT : 60.4%

3 Simple Tricks On How To CONVERT Your Favorite

Nigerian Fat-Storing Soups into Fat-BURNING Ones

The above soup and stew recipes are the fat-burning ones. There are so many

other soup and stew recipes but most causes weight gain and belly fat.

I have included another special �Thank You� BONUS Cookbook with

your purchase by The Maggi Kitchen containing over 40 different

Nigerian Soups. Just check your download page to download the cookbook.

Please note: I do NOT have the nutrition profile or calories in those recipes or

know the English or other names of some of the ingredients, so do NOT ask me

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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So if you like any one of them you can convert them together with your favorite

soups to fat-burning ones by replacing the fat-storing ingredients with

fat-burning ones. Remember that what makes a meal fat-burning is the

ingredients used to cook the meal.

Here are my top 3 ways to do this:

1. Replace all palm oil with olive oil or coconut oil or with blended pepper

with tomato or tomato paste

2. Or do not add any oil at all if you can

3. Add only the recommended add-ons

Other important things to note when eating soups and �swallow�

1. Eat only 1 ladle spoon of soup with swallow

2. Eat your �swallow� meals in the morning or immediately after exercising

anytime

CONTINENTAL SOUPS for WEIGHT LOSS

and BELLY LOSS These are soups you can take anytime, especially in the evenings, late at night

when you get hungry etc. They don�t add cause you to add weight. Make sure to

add a protein source when you are drinking them as a main meal.

When you make these soups you can store them in the freezer and it would keep

for weeks.

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HOW SOUP CAN HELP YOU LOSE BELLY FAT and HELP WEIGHT LOSS BY PORTON CONTROL

In the Fat Loss Advantage Report (The #1 Basic Guide on Nutrition for Fat

Loss), I revealed how to measure your food portion for protein,

carbohydrates etc using various hand measurements.

Just in case you still have a problem controlling the amount of food you eat

during your main meals, you can drink these Continental Soups BEFORE

your main meals.

Research has proved that drinking soup before meals can help reduce the

amount of food you would eat in the main meal. I�m talking about a 20%

reduction in the calories eaten when soup was taken before the main meal.

If you eat the food and drink the water, you will feel full for a couple of

hours before hunger kicks in. But if you blend the food with the water - to

make soup - you will stay hunger-free for much longer, and less likely to

snack on the wrong food throughout the day.

It means that adding a bowl of clear soup before your meal can help you

prevent from overeating while adding important nutrition.

In summary, drinking these continental soups before meals:

helps with belly loss and weight loss

helps increase satiety level

It also reduces hunger levels after meals

Most importantly, it reduces the amount of calories you eat in the

main meal thereby reducing your belly and weight

Here is the recipe for one of the main ingredients used to make these

soups:

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VEGETABLE BROTH

INGREDIENTS

1-2 onions

2-3 carrots, peeled and chopped

1-2 leeks (especially the green parts)

3 strong tomato

1 bay leaf

3 cloves, garlic

2 liter of water

DIRECTIONS 1.) Wash and chop all ingredients. Place them in a large pot and bring to a quick boil at a high heat. Once the water has begun to boil, reduce heat and simmer for at least an hour. 2.) Strain out your stock into a large bowl. This broth can be used as a base for making soups, gravies and more. Store it in the refrigerator in an air tight container for future use. Don�t waste the filtered vegetables. You can eat it just like that or toss it with some fat-burning salad creams or spread and enjoy.

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3.) This is the same way you make Chicken stock or broth. Use chicken legs and bones and boil. After it has boiled, add your vegetables and then follow the same method as above. CALORIES PER SERVING: 20 PROTEIN: 0% CARBS : 1% FAT : 0%

FLAT BELLY VEGETABLE SOUP

INGREDIENTS

2 carrots

2 cups chopped beef or chicken

2 cups leeks

2 cups sweet potatoes

1 green pepper

½ medium onion

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2 cups diced tomatoes

2 cups of chicken broth or vegetable broth

2 tablespoon olive oil

Salt and pepper

1 cup water

½ teaspoon of thyme (optional)

DIRECTIONS 1.) Pour olive oil in the saucepan, tilt the pan to spread the oil and set it on the

stove with low heat. Place chopped vegetables into the pan and turn the heat to

medium

2.) Cook all vegetables for about 10 minutes. Add the broth, chopped beef and

water to it. You may also add salt and pepper. Bring the soup to a boil using high

heat and leave it to boil for 5 minutes.

3.) Bring down the heat to medium. Cover and let it simmer for 10 minutes. Serve

with salt and pepper.

CALORIES PER SERVING: 181 PROTEIN: 30% CARBS : 26% FAT : 1%

CREAMY CUCUMBER SOUP

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INGREDIENTS

1 tablespoon olive oil

2 cloves garlic, minced

1 small onion, diced

1 tablespoon lemon juice

4 cups peeled, thinly chopped cucumbers

1 ½ cups vegetable broth or chicken broth

½ teaspoon salt

¼ teaspoon freshly ground pepper

1 avocado pear, diced

½ cup chopped fresh water leaves

DIRECTIONS

1.) Heat oil in a large saucepan over medium-high heat. Add garlic and onion, cook, stirring occasionally, until tender, 1 to 4 minutes. Add lemon juice and cook for 1 minute. Add ¾ cups cucumber slices, broth, salt, pepper and cook at a gentle simmer until the cucumbers are soft under low heat, 6 to 8 minutes.

2.) Transfer the soup to a blender. Add avocado and waterleaves; blend on low speed until smooth. Pour into a serving bowl and stir in yogurt. Add the remaining ¼ cup cucumber slices. Serve the soup warm or refrigerate and serve it chilled. Just before serving, garnish with the chopped cucumber and more chopped waterleaves, if desired.

CALORIES PER SERVING: 173 PROTEIN: 4% CARBS : 15% FAT : 12%

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SPINACH & WHITE BEAN SOUP

INGREDIENTS

¼ cup olive oil

1 large onion, chopped

1 cup tomatoes, diced

1 cup cabbage, fined sliced

½ cup finely chopped leek

½ cup finely chopped carrot

1 clove chopped garlic

2 teaspoons Italian seasoning (Check Shopping Guide report for this)

½ teaspoon freshly ground pepper

2 cups vegetable broth or chicken broth

2 cups can beans (rinsed) or boiled beans

3 cups spinach or green or waterleaves

½ cup cheese (optional)

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

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DIRECTIONS

1.) Heat oil in a pan. Add onion, tomatoes, carrot, garlic, Italian seasoning etc and pepper and cook, stirring often, until the vegetables are beginning to soften and the onion is translucent, about 10 minutes.

2.) Add broth, bring to a simmer, and cook, stirring often, until the vegetables are tender. Stir in beans and spinach and cook, stirring often for about 5 minutes. Serve with a sprinkle of cheese and cabbage.

CALORIES PER SERVING: 281 PROTEIN: 14% CARBS : 38% FAT : 13%

SPICY VEGETABLE SOUP

INGREDIENTS

2 tablespoons olive oil 1 large onion, diced

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1-3 teaspoons hot paprika (Check Shopping Guide report for this) 3 cups vegetable broth 4 medium tomatoes, diced 2 cups diced cooked potatoes 1 ½ cups green beans, cut into 2-inch pieces 4 cups chopped waterleaves 2 tablespoons white or red-wine vinegar (Check Shopping Guide report for this)

DIRECTIONS

1.) Heat oil in a pan. Add onion, cover and cook, stirring occasionally, until

beginning to brown, about 6 minutes. Add paprika and cook, stirring, for 30

seconds. Add broth, tomatoes, potatoes and beans; bring to a boil. Reduce heat

to a simmer and cook, stirring occasionally, until the vegetables are just tender,

about 12 minutes.

2.) Stir in 3 cups waterleaves and vinegar, continue cooking until heated through,

2 - 4 minutes more. Ladle soup into bowls and top with 1 cup fresh chopped

waterleaves.

CALORIES PER SERVING: 253 PROTEIN: 9% CARBS : 40% FAT : 8%

CUMIN LENTIL SOUP

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INGREDIENTS

1 ½ cups brown lentils, sorted and rinsed (Check Shopping Guide report for this) 4 cups vegetable broth 4 cups cold water 3 tablespoons olive oil 3 large carrots, finely chopped 1 medium onion, diced A pinch of salt ¼ teaspoon freshly ground pepper, plus more to taste 4 cloves garlic, minced 1 ½ teaspoons ground cumin 1 cup green or water leaves or spinach 3 tablespoons lemon juice

DIRECTIONS

1. Combine lentils, broth and water in a pot. Bring to a boil over high heat, reduce heat, cover, and simmer gently until the lentils are tender, but not mushy, 25 to 30 minutes.

2. Meanwhile, heat oil in a large pan over medium heat. Add carrots, onion, salt and pepper. Cook, stirring occasionally, until the vegetables begin to brown, about 15 minutes. Add garlic and cumin and cook, stirring constantly, for 30 seconds more. Remove from the heat.

3. When the lentils are tender, stir in the green and cook for about 5 minutes.

Stir in the carrot mixture and lemon juice. CALORIES PER SERVING: 250 PROTEIN: 9% CARBS : 36% FAT : 8%

If You Can Give Me Just 20-40 Minutes, 3 Days A

Week�Then I Will Give You a Proven

Weight Loss Program...

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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!

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

www.TotalFatLossPlan.com/specialoffer.htm

Thank you for reading this amazing Salad cookbook.

If you have any questions or comments, kindly send an email to me at

[email protected] Or give me a call on 08027262539

(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 www.weightlossnigeria.com/products

You can get the latest tips and weight loss advice particularly suited for the

Nigerian environment on my blog at www.WeightLossNigeria.com

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To your Amazing NEW Body,

Dr. Ela Maris

Nutrition Biochemist Author � Total Fat Loss Plan www.TotalFatLossPlan.com

08027262539 (Calls from 3pm � 6pm Weekdays ONLY)

(SMS 24 hours)

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com