(Flours & Oils - Strictly Fat-BURNING)

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: N3,500. This is NOT a free e-book. This report is for Total Fat Loss Program (TFLP) clients only.

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© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

A word from Dr. Ela Maris In this Cookbook you would discover strictly fat burning flours and how to prepare them yourself. You would also see how to make your fat-burning “swallows” for your soup recipes.

In heath, fitness, love of life and good food,

Dr. Ela Maris Nutrition Biochemist Author – Total Fat Loss Plan www.TotalFatLossPlan.com

08027262539 (Calls from 3pm – 6pm Weekdays ONLY) (SMS 24 hours)

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

CONTENTS  Two Fat-Burning “Swallows” For Your Soups  Plantain Flour  How To Make Plantain Flour  Plantain Amala Recipe  Millet Flour  The Health Benefits Of Millet  How To Make Millet Flour  How To Cook Millet Like Rice  How To Cook Millet Like Cereal  Wheat Flour  Coconut Flour  Truth About Coconut Oil And Its Fat Loss Benefits  Coconut Oil, Coconut Milk & Coconut Butter  How To Make Coconut Milk & Flour  How To Make Coconut Oil  How To Cook With Coconut Oil

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

Two Fat-Burning “Swallows” for Your Soups There are two types of swallow I recommend which are fat-burning: (1) Unripe, green plantain flour (2) Millet flour

PLANTAIN FLOUR Plantain is a component of many Nigerian food recipe, like plantain porridge, plantain and pepper soup serving etc. The type of plantain which is good for weight loss and belly loss is the green, unripe plantain.

It has been shown to be rich in low GI carbohydrate and low in sugar (excellent for weight loss diet, and for diabetic patients) that helps in ensuring a slow release of energy over extended period of time. More recently, it has been demonstrated in many studies to be rich in soluble plant fibers that helps protects the gut against many infections, and even against Crohn's disease. © 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

If you suffer or anyone with Crohns disease, try plantain in your diet for six months and see how it will help. Researchers have proven that plantain flour could be likened to gold dust when it comes to its high nutritive value. According to Food Scientist and Nutritionist, Mr. Caesar Nwosu, who provided an insight into another possible use of plantain flour, “Unripe, mature plantain, when used to produce flour, can together with a rich protein source such as bean provide a healthy alternative to infant formula.

HOW TO MAKE PLANTAIN FLOUR Unripe plantain is traditionally processed into flour in Nigeria and other west and Central African countries. INGREDIENTS  Knife  1 bunch of green, unripe plantain  Mat or nylon to dry the plantain DIRECTIONS 1. Peel off the skin with a knife and then the slice the pulp into long thin slices. Put it on a mat under the sun to dry. This could take 3-5 days. 2. Grind the dry pulp with an engine grinder. Store in a dry, air-tight container or nylon bag or make your fat-burning “amala” or “elubo” with it. It can remain for several months without getting spoilt. It can also be packaged for sale.

PLANTAIN AMALA RECIPE INGREDIENTS    

1 1/5 cup of plantain flour 1 cup of water 1 cup of water in a bowl Wooden ladle

DIRECTIONS 1. Put the water in the frying pan and sprinkle the plantain flour and stir until it forms a smooth, well-mixed paste. This paste should not be too thick. If thick add a little more water. 2. Place pan under low heat and stir paste until mixture begins to thicken. Continue stirring. Dip ladle into the bowl of water at intervals when stirring to make it easier to turn paste without sticking to it. 3. Flip one side of the plantain dough until it gets cooked for 2 minutes. Flip the other side and repeat until the color turns a deep brown, cooked dough. Your “amala” or “elubo” is ready. Serve with using the portion method for carbohydrates (check Fat Loss Advantage report for portion sizes for carbohydrates, protein and fat) with any of the fatburning soups in the Soup Cookbook. CALORIES PER SERVING: 437  PROTEIN: 10%  CARBS : 35%  FAT : 0%

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

MILLET FLOUR

Millet is a tasty grain that has a mildly sweet, nut-like flavour. Although it is most often associated as the main ingredient in bird seed, it is not just "for the birds." Millet is tiny in size and round in shape and can be white, gray, yellow or red. It is creamy like mashed potatoes or fluffy like rice, millet is a delicious grain that can accompany many types of food. As with most grains, millet is available in markets throughout the year. It is nearly 15% protein, and is rich in fibre, B-complex vitamins such as niacin, thiamine, and riboflavin, the essential amino acid methionine, lecithin, and contains some vitamin E. Millet is also high in minerals such as iron, magnesium, phosphorus, and potassium. It is also rich in phytochemicals, including phytic acid which lowers cholesterol and phytate which is associated with a lower risk of cancer.

The Health Benefits of Millet The magnesium in millet can help to reduce the severity of asthma and also the frequency of migraines. Millet and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion. © 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

Magnesium can also lower high blood pressure and reduce the risk of heart attack. Phosphorus is used by every cell in the body. As well as helping to form the mineral matrix of bone, it is a component of other life-critical compounds such as adenosine triphosphate. It’s also an important part of nucleic acids, helps to metabolise fats, (i.e. breakdown fat) and is an essential part of lipid-containing structures such as the cell membrane and structures in the nervous system. The niacin in millet can help to lower cholesterol. Millet can also lower the risk of type 2 diabetes, and the fibre it contains can help to protect against breast cancer. Millet is non-glutinous, and is not acid forming, so it is soothing and easy to digest. In fact, it is considered to be one of the least allergenic grains available. It is gluten free and so considered to be a warming grain. Millet can be eaten both as flour, a grain like rice and made like “amala” (Another fat-burning swallow). Millet can also used for hot cereal and pilaf, pancakes, patties or cooked with spices and served as a side dish, in soups and in casseroles. Ground millet “meal” and millet flour are used to make puddings, breads, cakes, and cookies.

HOW TO MAKE MILLET FLOUR INGREDIENTS  ½ basket of millet  A large dry pot  Air-tight container to store the millet DIRECTIONS 1. Toast or dry roast the millet seeds by placing them in a large dry pot and stir over a medium heat for 3 or 4 minutes. The grains will start to lightly brown and emit a pleasant roasted aroma.

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

2. Allow to cool and then grind it up into flour. Store in an air-tight container in a cool place. You can make it as “amala” or use as pancakes, patties as seen in the Vegetarian and Breakfast Cookbooks. 3. If the entire amount won't be used in a short period of time, you can freeze it.

HOW TO COOK MILLET like RICE

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

INGREDIENTS    

1 cup of millet A frying pan 2 ½ cups of water Pinch of salt

DIRECTIONS 1. Toast the grains by placing them in a large dry pot and stir over a medium heat for 3 or 4 minutes. The grains will start to lightly brown and emit a pleasant roasted aroma. Don't toast for too long or you will find that the grains get a little tough and will actually take longer to cook. 3 minutes should be enough. 2. Now add the water and salt, bring to the boil, cover and turn the heat down low. Cook gently without stirring for 15 to 20 minutes or until all the liquid is absorbed. Do try to resist stirring during the cooking as this will break up the grains, resulting in a mushy texture. 3. Remove from the heat and fluff up the millet with a fork. Serve as a substitute for rice with fat-burning stew or soup. You can also try some of those yummy millet recipes using the Vegetarian and Breakfast Cookbook. CALORIES PER SERVING: 207  PROTEIN: 11%  CARBS : 80%  FAT : 8%

HOW TO COOK MILLET like CEREAL INGREDIENTS    

½ cup of millet A frying pan 2 cups of water Chopped dates, or diced apples, or raisins

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

DIRECTIONS 1. To prepare hot cereal, roast uncooked millet in a dry pan for a few minutes, then bring 2 cups water to a boil, add the millet, and return to boil. 2. Reduce heat, cover, and simmer about 20-30 minutes. Add 2 tablespoons raisins or chopped dates during last 10 minutes of cooking time for extra flavor. Thin to desired consistency with rice, oat, or skim milk, and sweeten with honey or stevia, cinnamon, raisins, bananas, or chopped apples and enjoy!

WHEAT FLOUR

Wheat flour is the most common flour used in breads and many recipes in Nigeria because it is “thought” to be healthy. Truly it used to be mega healthy over 100 years ago but its less healthy today. Use millet flour instead. Although in the Breakfast and Vegetarian cookbooks I made mention of wheat flour severally because I know its something you can easily relate with BUT now that we are in the Flours & Oil Cookbook the recommended flour you should use are all the flour in this cookbook EXCEPT wheat flour, okay? © 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

COCONUT FLOUR

Coconut flour is a gluten-free alternative to wheat, barley, oat and rye flours made from coconuts. People with gluten sensitivity and celiac disease can use coconut flour to make gluten-free baked goods that won't harm their health. Many products can be made from coconut like coconut oil, coconut milk, coconut butter and coconut flour. Coconut flour will add a slight sweetness to your recipes. You can replace up to 20% of the flour in your recipe with this unique cream-colored flour. You should also add a similar amount of liquid to your recipe to compensate for coconut flour's low moisture content. Coconut flour can be used for baking, added to smoothies or used to thicken a sauce.

The Truth about Coconut Oil and its Fat Loss Benefits One type of fat that you should be giving good consideration to is coconut oil. Many people avoid coconut oil at all costs because they see it as high in saturated fat and think that they should not eat it. But the truth of the matter is that coconut oil contains a type of fat that is handled differently in the body than most saturated fats and it’s actually a very good type of fat to consume.

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

This form of fat is used immediately as energy for the body and not stored as fat. So if you want to trim of belly fat or lose weight this Coconut oil and Olive oil is a very powerful weapon and that will act in your favor. By adding it to your diet, you will have more energy on a day to day basis and help to power through those intense workout sessions as well. In addition to this, coconut oil can help to promote a healthier heart by improving your cholesterol levels, rather than raising it like other fats would do. Finally, coconut oil can also help to enhance your overall level of immunity in the body, so that’s another key benefit that it will provide.

COCONUT OIL, COCONUT MILK & COCONUT BUTTER

 Coconut oil is obtained by extracting the oil from the coconut meat (more on that later.  Coconut milk is made by adding water to grated coconut meat  Coconut butter is the result of finely grinding coconut meat until it becomes creamy.  Coconut flour is a byproduct of coconut milk, which is ground into flour.

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

HOW TO MAKE COCONUT MILK & FLOUR INGREDIENTS         

2 brown coconuts 3 to 4 cups filtered water, preferably hot sharp knife Filter or freshly washed T-shirt or pillowcase mixing bowl hammer kitchen towel high-powered blender A jar for storing milk

DIRECTIONS 1. Pierce the eyes of the coconut with a sharp knife and drain coconut water into a mixing bowl. Split the coconuts by covering in a kitchen towel and smashing with a hammer or on the flour. 2. With a sharp knife, pry the coconut meat from its husk, then peel off any remaining brown bits of skin that adhere to the coconut meat. 3. Place the coconut flesh and coconut water in a blender, adding 3-4 cups of hot water Blend until the coconut and water forms a smooth paste 4. Pour coconut mixture through a filter (or freshly washed T-shirt or pillowcase) and squeeze out as much liquid as possible. This liquid is your coconut milk. Transfer the liquid to a container and refrigerate. 5. Spread the pulp squeezed out onto a large tray and leave to dry under the sun or place on a baking sheet in a 200-degree oven, bake the pulp until dry. 6. Take the dry coconut flakes and blend it into a fine powder texture.

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

CALORIES PER SERVING in COCONUT FLOUR – 2 Tablespoons: 60  PROTEIN: 13%  CARBS : 65%  FAT : 22% CALORIES PER SERVING in COCONUT MILK – 1 cup: 552 CALORIES PER SERVING in COCONUT BUTTER – 1 tablespoon: 552  PROTEIN: 4%  CARBS : 14%  FAT : 81%

HOW TO MAKE COCONUT OIL INGREDIENTS  All the ingredients used in making coconut milk and flour  A large bottle with a cover  Bottle to store the coconut oil DIRECTION #1 1. Take all the steps in used in making coconut milk and flour up to step 4 but do not refrigerate the coconut milk. 2. Pour the milk into a large bottle with a cover, cover it and leave the bottle for 1-2days standing for it to ferment (thanks to the action of natural yeasts) and the coconut oil will be separated to the top of the bottle and the water at the bottom. 3. Pour the oil off into a separate bottle to store the oil or refrigerate the bottle after the oil has separated and then you can cut the bottle and slice out the coconut oil. The oil will be colorless or pale yellow in color.

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

DIRECTION #2 1. In this method too, you have to extract coconut milk from coconut flesh, as per the method discussed above and then heat it in a pot over low heat. You have to stir the mixture continuously, while cooking it, so as to avoid burning. 2. The mixture becomes thicker as it boils. After some time, the oil starts separating from the mixture. The water will evaporate, leaving the oil and the mush behind. Cook for some more time, before turning off the heat. 3. Once cool, fill the oil in a clean bottle for oil, which is devoid of water or moisture. Your homemade virgin coconut oil is ready and you can use this coconut oil for skin or hair care or any type of cooking or use it with salad or any other time you want to use oil.

CALORIES PER SERVING in COCONUT OIL – 1 Cup: 1,879  PROTEIN: 0%  CARBS : 0%  FAT : 100% CALORIES PER SERVING in COCONUT OIL – 1 tablespoon: 120  PROTEIN: 0%  CARBS : 0%  FAT : 100%

HOW TO COOK WITH COCONUT OIL Coconut oil can be used as an easy replacement for other oils that you use during your cooking process because like the Olive oil, it is fat-burning. So you can be add it to smoothies, used in stir-fry’s, used to prepare a sauce, or added into your baking recipes as well for a special treat that offers a unique taste.

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

Coconut oil will help to add moisture to your dishes, making them flavorful and satisfying.

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Thank you for reading this amazing Flour and Oil cookbook. If you have any questions or comments, kindly send an email to me at

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

[email protected] Or give me a call on 08027262539 (3pm – 6pm Weekdays ONLY). Visit our various products range like our Pregnancy Without Weights, PostPregnancy Fat Loss aka Lose the Baby Fat, Fat Loss Cooking, Belly Fat Loss Bible, Weight Loss One-on-One Coaching etc at www.weightlossnigeria.com/products

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To your Amazing NEW Body,

Dr. Ela Maris Nutrition Biochemist Author – Total Fat Loss Plan www.TotalFatLossPlan.com

08027262539 (Calls from 3pm – 6pm Weekdays ONLY) (SMS 24 hours)

© 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com