Nigerian Recipe Cook Book

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1 The 100% Fat Burning Nigerian Recipe Cook Book Fat Loss SWALLOWS 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 Most of the swallows we eat in Nigeria are Eba, Fufu, Pounded Yam etc. The problem with these swallows is that, they are quite heavy, contain simple carbohydrates and EASILY break down into sugar that is stored directly in our body as fat. But do you know that you can actually still eat swallows even when you are on a diet and still end up losing weight, getting rid of belly fat. You just need to know the RIGHT swallow to eat. And in this Swallows Recipe Cook book, I am going to show you the alternative swallows you can prepare and eat that will help you SPEED UP your metabolism. The swallows I'll be sharing with you in this cookbook contains "Complex Carbohydrates" which means when you eat it, your body digest's it slowly thereby making your body work harder naturally to break it down (metabolic boost). When your body break down the "swallows you've eaten", it breaks it down REALLY slowly andthis prevents sugar from being released into your blood stream too much and thereby preventing it from being stored as fat. I want you to join me as I take you through the list of fat burning delicious swallows you can eat for fat loss starting from today. To your Fat Loss & Fit, Toned Body Success. Coach Olu Aijotan Nutrition & Fat Loss Coach

4 THE BEST SWALLOWS FOR FAT BURNING You know already that 99.9% of all our Nigerian Swallows are full of carbohydrates. But the shocking TRUTH is that, many of them are "bad carbohydrates"! In Science & Nutrition, the name we call "bad carbohydrates" is SIMPLE CARBS! That is, carbohydrates that BREAK DOWN EASILY and releases sugar VERY QUICKLY (more than it needs) into your blood stream. And do you remember what happens when you have too much sugar in your blood stream? Oh yes, your body's insulin; which is the fat storage hormone, will start mopping up this sugar and storing it in the "FAT STORAGE CELL" thereby making you fat! That is when you see the physical result in terms of FAT on your body etc. Many of our swallows such as...garri, Eba, Akpu, Starch, Poundo Yam (they are mixed with starch) are SIMPLE carbohydrates and get stored as fat. But there are other types of carbohydrates, which are good for your body and aids fat loss. They are called "Good Carbohydrates" or "Complex Carbohydrates and I am going to show you some of them below... FAT BURNING SWALLOW CARBS TO EAT There are 3 MAJOR types of swallows you are allowed to eat when you are trying to burn excess fat and lose weight and I am going to give you a list of them below:

FAT BURNING SWALLOW Plantain Amala Millet Oat Fufu SWALLOW RAW MATERIAL Plantain Flour Millet Flour Oat Flour There's a REASON why they are the best swallows for fat loss and I'll tell you why they

5 FAT BURNING SWALLOW Plantain Amala Millet Oat Fufu SWALLOW RAW MATERIAL Plantain Flour Millet Flour Oat Flour There's a REASON why they are the best swallows for fat loss and I'll tell you why they are individually very good for fat loss and why you should eat them over any other swallows when you are trying to lose weight or eat healthy. These fat burning swallows are considered to be...complex Carbohydrates. And I am going to show you exactly how to make/source each of these fat burning complex carbohydrate swallows below: THE FAT BURNING PLANTAIN Plantain flour is produced from GREEN PLANTAIN. Just maybe you know it to be a food that is recommended by doctors for Diabetic patient because its rich in fibre, Vitamin C and Carotene. Not only that, GREEN Plantain has a very low fat content and has been proven scientifically to lower the risk of diabetics, gall stone, crohn, colon cancer, gall stone and even obesity. Plantain is one of the "Good Carbohydrates" you can eat when trying to lose weight as it is a complex carb and when you eat it, it releases energy slowly as your body needs it over an extended period of time which in turn prevents your body from storing it.

6 Here's how to make your own Plantain Flour right at home: INGREDIENTS 1. A kitchen knife 2. Green Unripe Plantain (5-10 pieces) 3. Polythene carrier bag AKA Nylon PREPARATION HOW TO MAKE PLANTAIN FLOUR Remove the skin of your plantain with your knife and then slice the flesh into thin strips. Put it on a nylon and spread it in the sun for it to dry. Usually, this process takes 2-4 days. Once it is dry, take your dry plantain flesh to a local engine grinder and grind it into a fine flour like the one in the picture below. Store the fine plantain flour in a polythene bag. You can now use this flour to make your own Plantain Amala. NOTE: The above method does require a SIGNIFICANT amount of time to do. So if you are always busy, don't have time, you have alternatives to getting the raw materials for your plantain amala: Alternative #1 - Buy your plantain flour directly from the local market. Alternative #2 - Follow the other two recipe I show you in the below:

7 HOW TO MAKE YOUR PLANTAIN AMALA I am going to teach you three methods of making your plantain amala. There is no BEST method. I am simply showing you so you know which one is easier for you to prepare. Irrespective of the method, they all are great tasting, fat burning swallows: METHOD 1 - Using Plantain Flour (from what I taught you above) INGREDIENT 1. 1 cup of Plantain Flour 2. Water 3. A bowl 4. Wooden ladle PREPARATION Put some water in a non stick pan and sprinkle plantain flour in it. Use the ladle to stir the mixture as you add more plantain flour until it makes a smooth non-thick paste. Put the pan on a cooker on medium heat and continue to stir your mixture. By now, the mix should start forming a thicker dark paste. Keep mixing it with the laddle until it gets smoother and you have a consistent dough texture in the pot. Pour a cup of water in the dough and cover the pot and allow to boil on low heat for 2 to 3 minutes. After boiling for few minutes, use your ladle to mix it again thoroughly and once it reaches your desired texture, scoop the dough into a plate. Your plantain amala is ready. Serve with fat burning stew (from the stew cookbook). Enjoy!

8 NOTE: Remember your portion sizes for your meals. Make sure your serving of Plantain amala is not more than the size of your fist. CALORIES PER SERVING: 430 Calories (Approx) SERVINGS: Serves 2 METHOD 2 - Using Fresh Unripe Green Plantain ( You can TRY this recipe if you don't have time - Takes 20 minutes) INGREDIENT & THINGS NEEDED 1. 2 unripe medium sized plantain 2. 2 cups of water 3. Blender 4. Ladle (turning stick) 5. Knife PREPARATION Peel the bark of your plantain and chop it into small pieces and put in a bowl of water to help it retain moisture and to make it easier to blend. Put the chopped plantain into a blender. Add half cup of water and blend it until it becomes it becomes a very smooth paste/puree. Pour the plantain puree into a non-stick pot and put the pot on a cooker

9 with medium fire and allow it to boil. Once it start boiling, use your ladle to turn it. While turning, you might see some lumps in it. This is fine. Just keep turning and it will even out once you are done. Turn until you achieve a smooth paste dough. Then add 1/4 cup of water and allow it to cook for 2-3 minutes. Then turn it again with your ladle until it forms a smoothie ready to eat dough. Scoop into a plate and serve with a fat burning stew. Enjoy! NOTE: The difference in colour of the ready made amala between the first method & 2nd method is because the 2nd method is using fresh plantain while in the first one we used grinded dried plantain. They both serve the same function, just different colour. CALORIES PER SERVING: 480 Calories (Approx) SERVINGS: Serves 2 THE HEALTHY MILLET Millet is the grey greenish colour grain that you see in the market. Millet's local name in Hausa is "Gero" or "Jero". Do not confuse it with guinea corn. Guinea corn is the one most people refer to as "Dawa (usually red or white like tiny pebbles). Millet is almost 5 times smaller than Guinea corn and this is exactly what it looks like in the picture below:

10 Millet is "good carbohydrates" and it contains lots of fibre and low on simple sugar (the sugar in food that causes weight gain). Millet has a very low glycemic index and has been known to produce lower sugar levels which means it prevents weight gain. Millet is very nutritious, high in Nutrient; magnesium that reduce the effect of migraine and heart attacks, Niacin (vitamin B3) that helps to lower Cholesterol and is very high in antioxidants. And just in case you are afraid or allergic to gluten, I am PLEASED to let you know that Millet is gluten free. I tell you, you have no excuse not to try this fat burning INGREDIENT. In the next few pages, I'll be showing you EXACTLY how you can make your own fat burning millet meals:

11 HOW TO MAKE MILLET FLOUR INGREDIENTS 1 huge bowl of Millet 2. Dry pot (Large) 3. Container for storage PREPARATION Place your millet in a dry pot and place over medium heat for at least 3-5 minutes. Allow to roast and stir continously until it gives a light brown colour and give a roasting "aroma". Remove the pot of Millet from the cooker. Allow to cool, then grind it with a grinding machine into a smooth flour. Then store it in a air tight jar for when you need it to make "swallows". INGREDIENTS 1-2 cups of Millet Flour 2. 2 cups of water PREPARATION HOW TO MAKE MILLET SWALLOWS Bring some water to boil in a pan. scoop out some water and set aside.

12 Pour in some of the millet flour into the rest of the water in the boiling pot and continue to stir. If the mixture becomes watery, add more flour until it forms smooth a semi solid paste or dough. Add 1/2 cup of water and cover the pot and allow to boil/cook for 2 minutes. After 2 minutes, use your ladle to mix it until it forms a cooked dough. Your Millet Swallow is ready. Serve with favourite fat burning stew. CALORIES PER SERVING: 130 Calories per 100g serving (Approx) SERVINGS: Serves 2 HEALTHY OAT FLOUR Another healthy flour you can use to make your swallows is oatmeal. Oat is RICH in fibre, which helps reduce the risk of developing high blood pressure and helps DECREASE the LDL(bad cholesterol) in the body. As with plantain flour...oat meal is also high in magnesium and it regulates the amount of blood sugar in the body. The glycemic index is very low which makes it very good for losing weight. As a matter of fact, this meal is highly recommended by doctors for diabetic patients too. This flour is a fat burning flour as its high fibre content makes it very filling. HOW TO MAKE OAT MEAL FLOUR

13 INGREDIENT Oat Meal (e.g. Quaker Oat or any other brand out there) Blender PREPARATION Measure out 1-2 cups of oatmeal. pour it into a dry blender and allow it to blend into a fine powder. Store the fine powder in an air tight jar. INGREDIENTS 1. 2 cups of Oat Meal Powder (from above) 2. Water 3. Pot, ladle and measuring cup PREPARATIONS HOW TO MAKE OAT MEAL FUFU SWALLOW Bring 2 cups of water to boil in a pot. Once the water is boiling, switch off the fire and slowly add in you oat meal into the hot water. Stir and pounding to the side of the pot with the ladle.

14 Depending on the thickness, add either water or more oatmeal to soften/harden the texture of the oat fufu to your desired texture. Continue stiring and pounding to the side of the pot until it becomes a smooth dough. Scoup the dough into a plate. Serve with your favourite fat burning soup (check your soup & stew recipe) and enjoy! CALORIES PER SERVING: 290 Calories (Approx) SERVINGS: Serves 2

15 A WORD ABOUT POUNDED YAM & YAM FLOUR (AMALA) Oh yes, I know you were expecting me to make my official comment about these two meals. And I sure will... If you ABSOLUTELY have to eat pounded yam, you are allowed to eat it in two ways: #1. Eat it between 8.am - 2pm after doing a rigorous workout e.g. High Intensity Interval training exercise (HIIT) #2. On your cheat day When you do a HIIT workout, your body need what is called a "post workout" meal that helps you regain back your energy. If you eat a heavy meal like pounded yam at this time, your body will start using the pounded yam you've just eaten to burn off instead of storing it as fat. Amala is not as heavy as pounded yam, but you MUST consider eating it in smaller quantity. Also, if you follow the type of meal plan in the bonus material that came with this cook book: 7-Day Slim Down Plan... You will have to choose a day as your cheat day. You can eat your pounded yam on this particular day without feeling guilty etc. Apart from those two occasions', then use the alternative fat burning swallows that I have mentioned above!

16 We have now come to the end of the 100% Fat Loss Swallows Recipe Cookbook. I have just opened your eyes to 3 MAJOR swallows you can try in your home that actually aids fat loss, prevents you from gaining all the weight. Most of the swallows in this recipe book are complements to the Fat Loss Stew & Soup recipe cook book, so I STRONGLY suggest you check it out a well. 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

WARNING: Do Not Read This Unless You Are Frustrated As Hell With The Excess Ugly Fat Hanging Off Your Belly, Arms, Hips and even your Face That Lowers Your Self Confidence.

17 WARNING: Do Not Read This Unless You Are Frustrated As Hell With The Excess Ugly Fat Hanging Off Your Belly, Arms, Hips and even your Face That Lowers Your Self Confidence. "How To Finally Get Rid Of Excess UGLY Fat And Transform Your Body Into That Confident, Sexy And Slim Body You've Always Wanted In Just 30 Days From Now..." REVEALED - A Never Shared Before Fat Loss Secrets used SUCCESSFULLY BY Desperate Housewives Who Are TIRED Of Being Shamed For Being Too Fat! CLICK HERE TO GET YOUR OWN COPY or Visit

Nigerian Recipe Cook Book

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) All Right Reserved Copyright property of www.naijaweightloss.com