the super food diet cookbook | olu aijotan cups chopped spinach (green, kale, african spinach, ugu)...

TheSuperFoodDietCookbook|OluAijotan

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© All Right Reserved All right reserved, the content of this Super Food Diet Program is owned by the Author: Olu Aijotan No part or any of it’s content is allowed to be share, resold or distributed without permission of the author.

DISCLAIMER This weight loss diet is not intended as medical diagnosis or treatment. If you think you have any type of medical condition, please visit the hospital or speak to a doctor or a health professional. The content of this diet is based on the experience and research of the author. We strive hard to provide accurate information, however, we do not guarantee that the information will be completely accurate. The weight result you will get if you decide to use this program will vary and your result will be different from another person who used the same exact program. You must be 18 years or above to use this program.



LEMONWATER

PrepTime:5MinutesCalories:12CaloriesServes:2INGREDIENT1mediumsizedlemon1Jugofdrinkingwater(8-10glasses)PREPARATION:Slicelemonintotwohalves.Usetheknifetoremovetheseeds.Squeezethelemonintothejugofwater.Stirwithaspoon.Serveinacupanddrinkthroughouttheday.NOTE:Drinkwithastraworrinseyourteethafterdrinkingaslemoncandegradeenamelofteeth.AlsonotethatLemonwaterdoesnotpreventyoufromgettingpregnantifyouaretryingtoconceive.



GREENJUICESMOOTHIES

PrepTime:15MinutesCalories:180Calories(APPROX)Serves:1INGREDIENT1handfulofUguorBabySpinachor1-2choppedapple(withseedremoved)1mediumdicedbanana1/2cucumber4icecubes1/2cupwaterPREPARATIONPutyouralreadywashedandpreparedUgu/Spinach,apple,banana,cucumberinyourblendercup.Thenaddalittlewatertoitandblendfor2-3minutesuntilit'sverysmooth.Pourintoacuporbottleandservewithicetogiveitarefreshingcooltaste.



TROPICALFRUITSMOOTHIE

PrepTime:10MinutesCalories:213caloriesServes:2INGREDIENT1cupdicedpineapple1mediumdicedbanana1cupdicedmangoicecubesPlainNaturalyoghurt(optional)PREPARATIONPutdicedpineapple,banana,mangointoablender.Thenpourinhalfacupofnaturalplainyoghurt.Thenblendthisfor3-5minutesuntilsmooth.ServewithIcecubesforarefreshingtaste.



OATMEALWITHEGG

PrepTime:12MinutesCalories:377Calories(APPROX)Serves:1INGREDIENT½cupQuakeroatSkimmedMilkorAlmondMilk1boiledEggPREPARATIONPut1cupofmilkintoasmallpotandpourintheoats.Cookuntilitstartstoboil,thenpourintoabowl.Servewith1boiledeggonthesidetoeat.NOTE:Youcanalsopreparethisbyputtingoatandmilkinamicrowavefor2-3minutes



WATERMELON&CUCUMBER

PrepTime:10MinutesServes:1INGREDIENT1bigsliceofwatermelon1mediumcucumberApinchofsaltLemonsqueezedinoliveoil(optional)PREPARATIONDicewatermelonandcucumberintoabowl.Addalittlepinchofsaltandsprinklelemonsqueezedoliveoillightlyoverit.Servetoeat.



FRUITSALAD

PrepTime:15MinutesCalories:86percup(varieswithfruitsused)Serves:4INGREDIENT1Papaya(pawpaw)1Mango1apple2Banana¼watermelonPineappleNote–Youringredientswilldependonthefruitinseason.Feelfreetoaddanyfruitinseason.Thisisallowed.PREPARATION:Peelandremovethefleshofthevariousfruitsintheingredients.Cutthefruits(Allofthem)intobite-sizepieces.Combineallthemixedfruitsintoamediumbowlandstoreinarefrigeratorforfewhours.



RICEANDBEANS

PrepTime:50MinutesCalories:345CaloriesServes:3INGREDIENT11cupofbrownrice(localNigerianrice)1cupofbeans1mediumFishe.g.Tilapia/Titus(cutin2-3pieces)4mediumtomatoes4piecesofpepper2mediumOnions1tablespoonCoconut/OliveOilSeasoning(Maggi)Salt&GroundedCrayfish



PREPARATION:Soakthebeansincoldwaterfor5hours.Thenboilthebeansfor5minutesanddiscardthewater.Washthebeansincoldwater.Thiswillremovethegasthatcausesbloatingfromthebeans.PutthebeaninapotandboilwithhalfchoppedOnionandsalt.Bringtoboil.Seasonyourfishwithsalt,pepperandseasoningandboilwithlittlewater.Youcanalsogrillthefishintheoveninsteadofboiling.Thenwashandblendyourtomatoes,pepper,onionsandsetaside.Washyourbrownriceandaddtotheboilingbeans,andmakesureyouaddenoughwater.Thenputyourblendedtomatoes,pepperandonionpaste.Putinyourcrayfish,seasoningand1tablespoonofcoconutoilandallowtocookforanother30minutes.Ensuretoaddmorewaterifdesired.Oncecooked,servewithyourgrilledorboiledspicyfish.



SPICYGRILLEDFISH

PrepTime:40minutesCalories:430(APPROX)Serves:1INGREDIENT1wholeTilapia/CroakerFish1teaspoonthymeGroundedchillipepperGarlicPowder(Optional)1tablespoonofvegetableoilSaltandseasoningfortasteAluminiumfoil



PREPARATIONWashandcleanyourfishandremovethescalesandthefinsandputslashmarksonyourfishwithasharpknifeinaverticalpositionlikeinthepictureabove.MarinadeyourfishasIhaveshownyouearlieroninthiscookbook.makesureyoumarinadeintotheslashesmadeinthefish.Putyourfishonanaluminiumfoilthatisbigenoughtocoveritallupandcoverthealuminiumfoilinthefridgefor20-30minutes.Thenputyourovenonfor20minutesat140'C.Takeyourfishfromthefridgeandremovethealuminiumfoilandpatthefishwithsomeoliveoil(useyourhandorpattingbrush)andplaceitinatrayandplaceintheoven.Thenallowtogrillfor6-10minutesandthenchangethefishtotheothersidetoallowittocooktoo.Onceitiscookedandbrownonallside,takeoutoftheovenandallowtocook.Squeezelemononthefishandservewithvegetablesorcucumberslices



COOKEDBEANS

PrepTime:1hr30MinutesCalories:305Calories(APPROX)Serves:1INGREDIENT1cuplocalNigerianbeans(WhiteorRed)1tablespoonofOlive/CoconutOil2redBellpeppers(Tatase)3scotbonnetpepper(Atarodo)1bigOnionsPrawnorSmokedCrayfish(eitherorboth)PREPARATIONSoakthebeansincoldwaterfor5hours.Thenboilthebeansfor5minutesanddiscardthewater.Washthebeansincoldwater.This



willremovethegasthatcausesbloatingfromthebeans.Chopyouronions,washyourcrayfish/prawnandpepper(removetheseeds)andsetaside.PutthebeaninapotandboilwithhalfchoppedOnionandsalt.Cookuntiltender.Whenthebeansissoft,addonions,crayfish,pepper,andseasoning.Coverthepotfor5minutes.Thenadd1tablespoonofoliveoilandsalttotasteandallowtocookforanother5minutes.Turnofftheheatandthebeansporridgeisreadytoserve.ServewithBoiledPlantain&Enjoy.bu-IfyouarecookingwithPrawns,makesureyoustirfrythePrawnin1teaspoonofOliveOiluntilitturnspinkbeforeputtingintothecookedbeans.Youcanalsocookyourbeanswithunripe/ripeplantainasaporridge.



CATFISHPEPPERSOUP

PrepTime:30MinutesCalories:136perserving(APPROX)Serves:2INGREDIENT1 medium sized cat fish 4 – 5 cups of waters 3 table spoon of dry ground pepper 2 table spoon ground crayfish 2 – 3 spoon of pepper soup mix 1 cup of scent leaves (optional) Salt to state PREPARATION



Cut the catfish into three pieces and wash thoroughly until clean. Put in a pot of water. Add salt, Maggi, Onion and pepper soup mix and boil for 15 minutes. Sprinkle the scent leaves and allow to cook for another 10 minutes. Bring down from the cooker. Serve & enjoy.



PLANTAINWITHSTEW

PrepTime:20MinutesCalories:392Calories(APPROX)Serves:3INGREDIENT1MediumSizedUnripePlantainStewFromTheStewAndSoupCookbookPREPARATIONWashyourplantainthoroughlyandcutintofourpieceswithoutpeelingtheskin.Puttheplantaininapotandboilwithverylittlesaltfor15minutes.Whendone,servewithVegetableorFishStewfromthestewandsoupcookbook.



OATFUFUWITHOKRASOUP

PrepTime:18MinutesCalories:320CaloriesServes:1INGREDIENT1cupofOat(e.g.QuakerOat)1cupofwaterPREPARATION:Putyouroatmealintotheblenderandaddyourcupofwater.Allowittoblenduntilit’swateryandsmooth.Thenpourthesmoothmixtureintoapot.



Putthepotonmediumheatandstirwithawoodenspoon(spatula)untilthemixturehardens.Stironlowheatuntilitformsathickballofthough.

VEGETABLESTEW(EFORIRO)

PrepTime:40MinutesCalories:265Calories(perservingapprox)Serves:4INGREDIENT2cupsofNigerianPureeSauce5-10cupschoppedspinach(Green,Kale,AfricanSpinach,Ugu)1tablespoonlocustbeans(iru)2mackerel(Titus)fish(gutsremovedandcleaned)1gratedredbellpepperPREPARATIONPutalargepotonmediumheat.AddyourNigeriansauce,locustbeans,mackerel,andsalt.Allowtocookfor15minutes.Removethefishfromthesauceandputtotheside.



Thenaddyourgratedbellpepperandthechoppedvegetable,allowtocookfor5minutes.Putthefishbackintothepotmixture,allowtocookforanother1minute,thenuncoverpotandremovefromheat.

the super food diet cookbook | olu aijotan cups chopped spinach (green, kale, african spinach, ugu)...

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