(MEAT - Fat-BURNING Recipes) FLAT BELLY & FAT LOSS COOKING 101 Quick & Easy Fat-Burning Recipes Designed With Top Fat-Burning FoodsCommonly 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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(MEAT - Fat-BURNING Recipes) FLAT BELLY & FAT · PDF file(MEAT - Fat-BURNING Recipes) FLAT BELLY & FAT LOSS COOKING ... Red meat also contains some essential fatty acids that is....
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(MEAT - 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
Copyright 2012 and Beyond. TLN Fitness Services
All Rights Reserved
Retail Price: N5,500. 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
Meat (also known as beef) is one side ingredient we often eat in many of our meals but some people avoid eating red meat, especially when aiming for fat loss, as it's been said to be a 'bad' food to consume by many dieticians over the years. This is only true if you are eating some of the fattier cuts of red meat like tripe (shaki), cow hide (skin), cow intestines (round about) etc because they contain too much saturated fat and calories. But if you choose leaner sources such as pure beef especially from game meat such as grass cutter, antelope, ostrich, goat etc you will get an incredibly lean protein source and you can absolutely love and enjoy my tasty beef recipes I have in store for you. Red meat also contains some essential fatty acids that is important to maintaining good health and promoting a lean body composition. Most of us fall short on these essential nutrients so by serving up one of the red meat recipes from this book at least twice a week, you'll move closer to reaching your requirements. In heath, fitness, love of life and good food,
Dr. Ela Maris
Nutrition Biochemist
Author � Total Fat Loss Plan www.TotalFatLossPlan.com
Oats Meatballs Pan Fried Meatballs In Tomato Sauce Meatballs With Couscous Or Acha Nigerian Suya Stick Meat or Meat Kebab Nigerian Beef Stew Nigerian Beef-Spinach Stew
HOW TO DEEP-SEASON AND COOK TASTY BEEF
Meat can taste a lot more delicious when seasoned first before using it to cook and I�m going to show you exactly how to do that. You can also season chicken, fish and other venison meats like this. What you�ll need: INGREDIENTS
1kg Beef 3 maggi cubes 2 tablespoons thyme 2 tablespoon curry 2 medium sized onions 1 teaspoon salt
DIRECTIONS:
1. Wash the beef and put it in a pot making sure there is as little water as possible in the bowl. Sprinkle the maggi cubes on the meat. Then add the onions, thyme and curry. Do NOT add salt yet. If you add salt now, it will seal up the pores of the meat and prevent the ingredients from entering into the meat.
2. Using your hands, rub the meat so that all the ingredients are mixed with it. Cover the bowl and leave it to marinate (absorb the ingredients) for about 30 minutes - 1 hour and cover the pot.
3. Now add 2-4 cups of water just up to the level of the meat, add the salt and cook on medium heat. When cooked, transfer meat to a bowl without the stock and use it to cook your tomato stew or soups etc.
OATS MEATBALLS (P+C+F) INGREDIENTS RECIPE MAKES 4 SERVINGS
½ kg ground Beef (check the Chicken Cookbook on how to make homemade Ground Beef)
¼ cup Oats 1 medium onions, diced 2 egg whites ½ cup spinach or green, chopped (optional) 2 cloves garlic, finely chopped, divided 4 tablespoon olive oil 1 teaspoon Basil or Rosemary spice (Check Shopping Guide) ½ teaspoon red or black pepper ½ teaspoon salt ½ cup of water
DIRECTIONS:
1. Mix oats with the water in a bowl until oats begin to absorb liquid. Add spinach, basil, egg white, half the garlic, salt and pepper, and stir. Add ground beef and mix until well with wet hands and form into 10 meatballs.
2. Heat oil in a pan over high heat until hot but not smoking, then pan-fry meatballs in 2 batches, turning occasionally, until well browned, about 5 minutes. Serve as snacks or over tomato stew with brown rice or yam or any fat-burning carbohydrate foods.
All ingredients in Oats meatball recipe 1 medium onion 3-4 fresh pepper 10 fresh tomatoes 2 maggi cubes 1 teaspoon curry 1 teaspoon thyme 1 teaspoon salt 1 cup of olive oil
DIRECTIONS:
1. Blend tomatoes, pepper and onion using a blender. Place it in a pot and boil it for 20-30minues until almost dry. Put the oil in a pan and fry tomato, adding maggi, curry, salt, thyme until cooked.
2. Use the directions in the Oatmeal meatball to prepare your meatballs and when browned transfer meatballs to the tomato sauce and serve with fat-burning carbohydrates like brown rice, yam, sweet potato, �efo iriro�, okra etc.
All ingredients in Oats meatball recipe ¾ cup acha or couscous
DIRECTIONS:
3. Place the couscous in a bowl. Add 1 cup hot water, cover, and let sit for 5 minutes. Fluff with a fork. Also prepare Acha according to the pack directions or use the directions in Sides cookbook. Prepare meatballs as above and serve with acha or couscous.
½ Beef 2 cups Suya Spice (Check Snacks Cookbook for Homemade Suya
Recipe) 2 -3 fresh strong tomatoes sliced 1 medium onion, sliced ½ cup olive oil 5-10 suya sticks 1 teaspoon salt
DIRECTIONS 1.) Before you make the suya, soak the suya sticks in cold water for at least 5 hours to ensure the sticks do not burn during the roasting of the suya. 2.) Cut the beef into very thin fillets. The butcher where you buy the beef from can cut it for you that way. Next thread the fillets of beef on the suya sticks or skewers. 3.) Put the oil in a bowl, add the salt and stir. Using a cooking brush, rub the oil on the threaded fillets of beef. This is what helps the Suya spice stick to the meat so make sure you do not leave out any part of the meat. 4.) Spread suya spice on a large plate and dab the threaded fillets of beef in the spice so that the beef takes up as much of the spice as possible. All the beef will be covered with the spice when you are done. 5.) Place the spiced beef on a flat plate, cover with a thin plastic film and leave to marinate for 1 hour and then grill the beef at 150°C or about 300°F in a grill for 15 minutes. And then flip the other side to cook as well for another 15-20 minutes. That's it! Serve with chunks of onions, tomatoes, cabbage and cucumber. Yummy!
CALORIES PER ½ Kg SERVING: 316 PROTEIN: 50% CARBS: 1% FAT: 30%
NIGERIAN STICK MEAT (P+F)
INGREDIENTS
½ -1 kg Beef All the ingredients used to season beef as seen above 1 medium red bell pepper 1 green bell pepper 1 large onion, chopped 2 strong fresh tomato 1 clove garlic ½ cup olive oil (Check Shopping Guide) 1 packet of toothpicks 1 maggi cube 1 cup olive oil ½ teaspoon salt and curry
DIRECTIONS 1.) Season the beef and cook it in a pot of water for about 30 minutes until soft using the Season Meat recipe above. 2.) Wash, cut and blend red bell pepper, tomatoes, ½ onion and 1 garlic etc. Drain the stock from the pot and set the meat aside in a bowl. Add oil to a frying pan and pan-fry the blended peppers. Add maggi, curry, salt and pan over medium heat. 3.) Dice the seasoned meat into small cubes small enough to fit on a toothpick and pan-fry with the blended peppers until it is thick. 4.) Get out toothpicks and a plate. Add 1 piece of cubed meat at a time with chopped green pepper, red pepper, meat again and chopped onion. Each toothpick should be able to hold 2-4 pieces of meat depending on how small or big you cut them. And voila! Your stick meat is ready. Serve as a side dish or accompaniment to a main meal.
1 kg Beef 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.) Season the beef and cook it in a pot of water 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 fry for 10 minutes. 3.) Add seasoned beef into stew, add beef 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 CALORIES PER SERVING: 230 PROTEIN: 26% CARBS : 1% FAT : 29%
1 kg Beef 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 1-2 cups of spinach or green or pumpkin leaves �ugwu� 1 clove garlic (optional) 4 maggi cubes 1 cup olive oil (Check Shopping Guide) Salt to taste
DIRECTIONS 1.) Season the beef and cook it in a pot of water 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 seasoned beef into stew, add beef 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