staple meals - weight loss cookbook · the nigerian weight loss cookbook this section of the...

www.naijaweightloss.com

STAPLE MEALS

www.naijaweightloss.com

w w w . n a i j a w e i g h t l o s s . c o m

The Niger ian Weight Loss Cookbook

This section of the cookbook is to show you how to prepare regular staple meals in a

healthy way.

There is no denying the fact that eating realistic, flavourful, delicious meals during

your weight loss is a big key to getting the weight off while enjoying the process.

That is why these meals are created to give same taste and experience that you

enjoy in other fatty staple foods, except with less calories.

These meals will leave you stomach full, leaving you full and not hungry and at the

same time burn fat off your body!

So I want you to pay attention and go through this Fat Burning STAPLE meal email.

You'll learn exactly how you can prepare 100% delicious fat burning staple meal.

STAPLE MEALSWEIGHT LOSS COOKBOOK

INGREDIENT

Ÿ 11 cup of brown rice (local Nigerian rice)

Ÿ 1 cup of beans

Ÿ 1 medium Fish e.g. Tilapia/Titus (cut in 2-3 pieces)

Ÿ 4 medium tomatoes

Ÿ 4 pieces of pepper

Ÿ 2 medium Onions

Ÿ 1 tablespoon Coconut/Olive Oil

Ÿ Seasoning (Maggi)

Ÿ Salt & Grounded Crayfish

PREPARATION:

Ÿ Soak the beans in cold water for 5 hours. Then boil the beans

for 5 minutes and discard the water. Wash the beans in cold

water. This will remove the gas that causes bloating from the

beans. Put the bean in a pot and boil with half chopped Onion

and salt. Bring to boil.

RICE AND BEANS



Prep Time: 50 Minutes Calories: 345 Calories Serves: 3

RICE AND BEANS (CONT’D)



Prep Time: 50 Minutes Calories: 345 Calories Serves: 3

Ÿ Season your fish with salt, pepper and seasoning and boil with

little water. You can also grill the fish in the oven instead of

boiling. Then wash and blend your tomatoes, pepper, onions

and set aside. Wash your brown rice and add to the boiling

beans, and make sure you add enough water.

Ÿ Then put your blended tomatoes, pepper and onion paste. Put

in your crayfish, seasoning and 1 tablespoon of coconut oil

and allow to cook for another 30 minutes. Ensure to add more

water if desired. Once cooked, serve with your grilled or boiled

spicy fish.

INGREDIENT

Ÿ 1 Medium Sized Unripe Plantain

Ÿ Stew From The Stew And Soup Cookbook

PREPARATION

Ÿ Wash your plantain thoroughly and cut into four pieces

without peeling the skin.

Ÿ Put the plantain in a pot and boil with very little salt for 15

minutes.

Ÿ When done, serve with Vegetable or Fish Stew from the stew

and soup cookbook.

PLANTAIN WITH STEW



Prep Time: 20 Minutes Calories: 392 Calories (APPROX) Serves: 3

INGREDIENT

Ÿ 2 Medium Sized raw Potato

Ÿ Sweet corn

Ÿ 1/2 sized onions

Ÿ 1 Bell Pepper (Tatase)

Ÿ 2 scotch bonnet pepper (Atarodo)

Ÿ Green Peas

Ÿ Carrot

Ÿ Cabbage

Ÿ Fresh Fish (Titus, Mackerel etc) and Olive Oil (Extra Virgin)

PREPARATION

Ÿ Wash your potatoes thoroughly and cut into two halves.

Ÿ Put the potatoes in a pot and boil with very little salt for 15

minutes.

Ÿ When done, serve with Vegetable or Fish Stew from the stew

and soup cookbook.

POTATOES WITH STEWPrep Time: 20 minutes Calories: 235 calories (APPROX) Serves: 3



NOTE: You can eat this on it’s own and

enjoy the freshness and deliciousness of

this soup.

INGREDIENT

Ÿ 1 cup of couscous

Ÿ 1 cup of water

Ÿ 1/4 cup of onions (chopped)

Ÿ 1 cup of chopped bell pepper

Ÿ 1 tablespoon of olive or coconut oil

Ÿ Salt and seasoning to taste

Ÿ 1 teaspoon of pepper (grounded)

PREPARATION

Ÿ Put water in a pot and add grounded pepper and salt and seasoning

and cover pot.

Ÿ Once it starts boiling, add your couscous and remove the pot from

heat while its still covered. Set aside for 10-12 minutes till it absorb all

of the water.

Ÿ Put some olive oil in a large pan on medium heat and put in it your

chopped pepper and onion.

Ÿ Stir it for few minutes and then gently add the cooked couscous into

the vegetable.

Ÿ Stir and taste for seasoning. Serve and enjoy.

TASTY COUSCOUS MEALPrep Time: 20 minutes Calories: 320 Per serving (APPROX) Serves: 1



INGREDIENT

Ÿ 1 ½ cup of brown beans (rinsed)

Ÿ 1 cup of corn

Ÿ 1 cup of Nigerian Puree Sauce

Ÿ medium onion (chopped)

Ÿ 1 handful of grounded crayfish

Ÿ 5 cups of water

Ÿ Salt & Seasoning

PREPARATION

Ÿ Put a large pot on medium heat and put in your 5 cups of water.

Then pour in your onions and allow to boil for 15 minutes.

Ÿ Then put your washed beans and let it cook for 70 minutes till the

beans is soft. Then add in the corn as well. You can also add more

water if required.

Ÿ Once it’s soft, add in the Nigerian puree sauce and the grounded

crayfish and salt and seasoning to taste as required.

Ÿ Allow to simmer for another 10 minutes. Serve and enjoy.

BEANS WITH CORN MEAL



Prep Time: 2 hours 20 Minutes Calories: 350 per serving (APPROX)

Serves: 5

INGREDIENT

Ÿ 1 cup local Nigerian beans ( White or Red)

Ÿ 1 tablespoon of Olive/Coconut Oil

Ÿ 2 red Bell peppers (Tatase)

Ÿ 3 scot bonnet pepper (Atarodo)

Ÿ 1 big Onions

Ÿ Prawn or Smoked Crayfish (either or both)

PREPARATION

Ÿ Soak the beans in cold water for 5 hours. Then boil the beans

for 5 minutes and discard the water. Wash the beans in cold

water. This will remove the gas that causes bloating from the

beans. Chop your onions, wash your crayfish/prawn and

pepper (remove the seeds) and set aside. Put the bean in a pot

and boil with half chopped Onion and salt. Cook until tender.

Ÿ When the beans is soft, add onions, crayfish, pepper, and

seasoning. Cover the pot for 5 minutes. Then add 1 tablespoon

of olive oil and salt to taste and allow to cook for another 5

minutes. Turn off the heat and the beans porridge is ready to

serve. Serve with Boiled Plantain & Enjoy.

COOKED BEANS



Prep Time: 1hr 30 Minutes Calories: 305 Calories APPROX Serves: 1

NOTE - If you are cooking with Prawns, make sure

you stir fry the Prawn in 1 teaspoon of Olive Oil

until it turns pink before putting into the cooked

beans. You can also cook your beans with

unripe/ripe plantain as a porridge.

INGREDIENT

Ÿ 1 cup whole wheat pasta

Ÿ 1 medium cut piece of mackerel/Salmon

Ÿ 1/4 cup of green peas

Ÿ 1 Small Carrot

Ÿ 1 big onion

Ÿ 1 tablespoon of Ginger

Ÿ 1 chopped Garlic (optional)

Ÿ One big raw tomatoes

Ÿ 1 big red bell pepper

Ÿ 1/2 tablespoon of Olive/Coconut Oil and Salt to taste.

PREPARATION

Ÿ Boil your pasta in a pot with little salt to taste. Chop your carrot,

green peas and other vegetables and boil them. Grill your

mackerel/Salmon in the oven until properly done.

Ÿ Blend the tomatoes and red pepper, garlic and ginger into a

paste.

VEGETABLE PASTAPrep Time: 40 Minutes Calories: 445 Calories (per serving approx)

Serves: 4





VEGETABLE PASTA (CONT’D)Prep Time: 40 Minutes Calories: 445 Calories (per serving approx)

Serves: 4

Ÿ Put 1/2 tablespoon of olive oil in a pan and fry the onions until

they are brown.

Ÿ Add the blended tomatoes, pepper and onion paste. Add the

boiled vegetables and Pasta. Mix well and cook for a minute.

Ÿ Add your seasoning and salt to taste and a sprinkle of dry

pepper if you like it spice. Serve & Enjoy!

INGREDIENT

Ÿ 1 ½ cup local brown rice (eg. Ofada)

Ÿ 1 cup of green beans

Ÿ 1 large cup of chopped carrots

Ÿ 1 large green bell pepper (chopped)

Ÿ 1 chopped medium onion

Ÿ 1 teaspoon of curry, thyme powder

Ÿ 1-2 cup of diced chicken or shrimps

Ÿ 2 tablespoons olive oil

Ÿ 10 cups of water

Ÿ salt and seasoning to taste

PREPARATION

Ÿ Rinse your rice thoroughly. Put 6 cups of water into a pot and

put on medium heat and boil your rice in it for 30 minutes.

Ÿ Drain the water, and put the rice on heat for the water to dry

off.

HEALTHY FRIED RICEPrep Time: 45 Minutes Calories: 360 Calories (APPROX) Serves: 3





HEALTHY FRIED RICE (CONT’D)Prep Time: 45 Minutes Calories: 360 Calories (APPROX) Serves: 3

Ÿ While drying the rice off, season your diced chicken or shrimps

and put in a bowl to the side.

Ÿ Then place a pot on medium heat, and put in your olive oil.

Ÿ Add your chopped onions until its rarely brown, then add your

thyme, curry and salt and seasoning to taste.

Ÿ Then add in your chopped carrot, bean, bell pepper and the

shrimp or chicken and then stir fry for 3 minutes.

Ÿ Then add your cooked rice into the mix and stir well. Then add

more salt and seasoning to your taste.

Ÿ Cover the pot and Allow to simmer for 3-4 minutes.

For more recipes, check out the

Breakfast Ideas, Intercontinental meals,

Healthy Snacks and Sides and Smoothies Cookbook.



staple meals - weight loss cookbook · the nigerian weight loss cookbook this section of the...

Documents