Nigerian Recipe Cook Book

Transcription

1 The 100% Fat Burning Nigerian Recipe Cook Book Fat Loss Smoothie & Drinks Recipe Book Eat Healthy & Burn Fat For Life Olu Aijotan (Nutrition & Fitness Coach)

2 All Right Reserved Copyright property of and Inspira Publishing Ltd You do not have the right to resell, reproduce, distribute or share this material in any form, either electronically or in print, by any means without the prior written permission of the author and publisher. You have permission to own a copy of this product as your own for personal keep. However, you DO NOT have the right to share this material with any other person. Instead, direct them to sign up and subscribe to NaijaWeightLoss.com to get their own personal copy. Please Read...My Lawyer Said I Must Say this! I have made every effort to ensure that the information in this book is accurate and up to date. The information will be relevant to the subject of Fat loss, however, the content of the material is based on my own express views, opinion, experience and research. Therefore, I advise that you do not substitute the content of this material for professional advice. If you have any severe/major food allergy, please make sure you speak with a doctor before trying out the recipe in the book. Finally: If you are pregnant, sick or currently undergoing medication, please seek advice from a doctor before using the tips/ideas/ that I share in this book.

3 WELCOME MESSAGE FROM THE AUTHOR I am sure you know already that most of the drinks we have in Nigeria are actually very fattening. I am talking about drinks such as soft drinks e.g. Coke, Fanta, Lemon Fanta, Pepsi, Lacasera, Viju Milk, Maltina, Alcohol and most other processed consumer drinks out there. The reason why they are fattening is that they contain mainly SUGAR which is the major cause of excess fat being stored in the body. I mean, take for instance, a soft drink like coke contains nearly 8 spoons of sugar in one 50 cl bottle. If that message above does not sink in, I want you to imagine having a jug of water, you then put 8 tablespoon of sugar into the jug of water, stir it and you start to drink it. That is exactly what you do when you drink coke! And just in case you don't know...sugar is POISON...especially if you are trying to lose weight. When you are trying to lose weight, you really should not be drinking your calories in sugary drink. That is why I have created this Smoothie & Drinks book. In it, I will show you all the healthier method of having drinks and smoothies that are sweet and taste healthy too. To prepare many of the drinks and smoothies in this recipe cookbook, you will need a juicer or food processor. If you have a "Blender" too, you can use that to improvise too. So join me as I take you through the entire list of my drinks and smoothies that are healthy and I am sure you will enjoy them :) To your Fat Loss & Fit, Toned Body Success. Coach Olu Aijotan Nutrition & Fat Loss Coach

4 One question I get as a Nutrion & Fat Loss Coach is... "What is the BEST drink for fat loss?" And everytime I get that question, I smile and respond..."the BEST drink for Fat Loss is... WATER! Yes. Water is the best you can drink when trying to lose weight. Water has NO calories whatsoever and help your body in so many ways that includes... - It pushes dangeours toxins out of your body - It helps your body digest all the nutrients you've eaten - It causes you to eat less food - It burns more calories! You NEVER have to worry about how weight gain when you drink water because it does not store fat whatsoever. It has no calories! As an adult, you should try to drink between 8-10 glasses of water daily. The more water you drink, the more your body heats it up to body temperature and the more your body burns calories. I know this particular one is not a new revelation. But I just have to remind you to consciously drink water as much as you can. Without wasting time, let's move on to other drinks that you can take while trying to lose weight...

5 1. LEMON WATER If you always crave for coke, fanta, pepsi etc, then you should consider drinking this recipe as an alternative. It will not only curb your cravings, it is a natural "Fat Burner" medium size lemon ( Do not use Lime) 2. A jug full of water (8-10 glasses) Wash & cut lemon into two halves. Remove the seeds with the tip of a knife. Squeeze the juice from the 2 lemon halves into the jug of water and put water in fridge to make it ice cool You can also use cold water from the start. Drink & Enjoy as needed. Rinse your mouth afterwards. Also, put some of it in a water bottle, take to work and drink while working. You'll be amazed at what it does to your body. NOTE - You can use lime in place of lemon. However, many Nigerians believe this prevent conception. I have not confirmed it to be true. THe only reference is a university of Lagos research that suggest that lime can prevent conception in rats. However, if you are worried. Do not use lime. use lemon instead. Also, if you are pregnant, speak to your doctor before drinking. Lemon water does not affect pregnancy. But I am required by sense of duty to ask you to do that. CALORIES PER SERVING: 17 Calories (Approx) SERVINGS: Serves 1

6 2. JUICY WATERMELON SMOOTHIE We all know that Watermelon is full of Juice. You can make a low calorie fruity melon juice with this cancer-fighting hydrator fruit 2 cups chopped watermelon (skin peeled) 1/4 cup fat-free skimmed milk (optional) 2 cups ice (iceblock) In a blender, combine the watermelon and milk, and blend for 15 seconds, or until smooth. Add the ice, and blend 20 seconds longer, or to your desired consistency. Add more ice, if needed, and blend for 10 seconds. CALORIES PER SERVING: 56 Calories (Approx). A serving would be about 2 cups...

7 3. SIMPLE GREEN WAKE UP SMOOTHIE This smoothie will wake up your taste buds in the morning and make you ready to hit the day with zest and energy. 1. 1/2 Cucumber 2. 1 Apple 3. 1 Carrot 4. 1 Banana Put 1/2 cucumber, 1 Apple, 1 Carrot & 1 Banana your blender and make a smoothie. Pour this into a cup and add one cube of ice, then drink. Serve & Enjoy! CALORIES PER SERVING: 182 Calories (Approx) SERVINGS: Serves 1

8 4. TROPICAL DELIGHT SMOOTHIE Combination of succulent prawns and Mango coupled with a knob of avocado makes this salad a healthy delight Banana (sliced) 2. 1 Pawpaw 3. 1 Orange 4. 1 Mango/Apple (if in season) 5. 1 medium sized cucumber Wash all your fruits with water to clean it. Peel the back of your pawpaw, Orange, Mango/Apple with your knife and use the tip of the knife to take out the seeds in the fruits. Cut the Peeled Banana, Pawpaw, Mango & Apple, Orange and cucumber into smaller pieces and put in the blender. Blend the mixture on high for about 30 seconds or longer, until you get the texture and creaminess you want. Pour into a glass cup and drink (you can add ice to make it cold). CALORIES PER SERVING: 180 Calories (Approx) SERVINGS: Serves 4

9 5. FAT FLUSH WATER Yes, that is the real name. This drink was introduced by Kim Lyons, the presenter of "The Biggest Loser" program on US TV. The Vitamin C from this healthy drink turns fat into fuel and the cucumber in it makes you feel full. Drink 1 cup before each meal 3 times daily for 10 days for effective result cups of water slices of grapefruit 3. 1 tangerine, sliced 4. ½ cucumber, sliced 5. 2 peppermint or mint leaves 6. Ice Rinse grapefruit, tangerine, cucumber and mint leaves. Slice cucumber, grapefruit, and tangerine (or peel). Combine all ingredients in a half gallon pitcher. Allow the ingredients to sit for 2 hours for maximum benefits. Drink throughout the day. Stir & Enjoy! CALORIES PER SERVING: 170 Calories (Approx) SERVINGS: Serves 2

10 6. CUCUMBER DELIGHT COCKTAIL This Cocktail mix has been known to slow down the ageing process and even make you look younger when you drink it occassionally carrots (Peeled, scrubbed and both ends removed) 2. 1 cucumber (back peeled) 3. 1 lemon (peeled) 4. 1/4 Bell Pepper (Atarodo) Wash, peel and cut the ingredients. Put them into your juicer feed tube and juice the ingredient. Pour into a glass, stir and drink immediately. CALORIES PER SERVING: 198 Calories (Approx) SERVINGS: Serves 2

11 7. HEALTHY GREEN JUICE This drink is a healthy detox drink that helps eliminate toxins from your body. Take 2 glasses daily for 3 days to see what I am talking about handful of Spinach or Pumpkin leaf (Ugwu) 2. 2 medium carrots 3. 1 Apple 4. 1 teaspoon of ginger (grated) 5. Water Peel the back of your carrots and slice into small pieces. Wash your spinach and apple and cut into small pieces too. Place it all in a blender, then add the grated ginger to it. Put in a little bit of water and blend it together until smooth. Then sieve and press hard the "thick mixture" to extract the juice into a glass cup. stir and drink immediately. CALORIES PER SERVING: 120 Calories (Approx) SERVINGS: Serves 2

12 8. AVOCADO APPLE SMOOTHIE This drink is a healthy detox drink that helps eliminate toxins from your body. Take 2 glasses daily for 3 days to see what I am talking about Banana (Peeled) 2. 1 Apples (Peeled) 3. 1/2 medium water melon (peeled) 4. Handful of cabbage/lettuce 5. Medium size Avocado Wash all your fruits with water to clean it. Peel the back of the above fruits and put them in the blender. Blend the mixture on high for about 30 seconds or longer, until you get the texture and creaminess you want. Pour into a glass cup and drink (you can add ice to make it cold). CALORIES PER SERVING: 233 Calories (Approx) SERVINGS: Serves 2

13 9. SUMMER DELIGHT DRINK This is an interesting way to make a refreshing fruity drink out of water and fruits only! You'll love this if you are not just satisfied with drinking water alone. 1. Very cold water 2. Fresh Mint/Basil (called Efinrin by Yoruba's) Optional 3. 1 large grapefruit 4. Peeled and diced watermelon (cut into 10 cubes) Put your diced water melon in a freezer and allow it to freeze into water melon cubes. Peel the skin of your grapefruit like you will peel Orange. Then put water in a jug. Squeeze your grapefruit juice into it (remove the seeds). Then add your frozen watermelon cubes and fresh mint/basil. Set aside for 2 hours in the fridge. Then bring it out and serve in a drinking glass. Enjoy! CALORIES PER SERVING: 94 Calories (Approx) SERVINGS: Serves 2

14 10. BANANA BERRY DREAM If you love banana's, you will love this banana berry smoothie. I personally tried this at home and love it Banana 2. 1 Apple 3. 1 Peach/Pear 4. 1 handful of spinach/waterleaf Blend/Juice the mixture on high for about 30 seconds or longer, until you get the texture and creaminess you want. Pour in a glass and drink immediately. CALORIES PER SERVING: 195 Calories (Approx) SERVINGS: Serves 2

15 A WORD ABOUT COFFEE & TEA You are OK to have the following drinks as well... - Coffee - Tea (Tea Bag) - Little Bit of red wine (Not more than a glass) Coffee & Tea Bag are very low in Calories. So you are allowed to have it, BUT... When drinking your coffee and tea, make sure you use skimmed Milk for your Milk. And to sweeten it, you should use Honey instead of sugar. Milo/Bournvita contains cocoa and lots of sugar and are very high in calories. So this is not on the list of healthy drinks.

16 The above 10 drinks and smoothies are what you can substitute with all the empty calorie fattening sugary drinks out there. These drinks are packed full of nutrients and antioxidants that aids fat loss and will keep your body clean and put it in the right frame to burn off excess fat. 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 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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