FLAT BELLY & FAT LOSS COOKING

(Salad Dishes- Fat-BURNING Salad Recipes) FLAT BELLY & FAT LOSS COOKING 101 Quick & Easy Fat-Burning Recipes Designed With “Top Fat-Burning Foods” C...
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(Salad Dishes- Fat-BURNING Salad 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: N6,500. 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 illegal distribution will be prosecuted

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

A word from Dr. Ela Maris One of the most effective ways to get a flat belly and lose weight permanently is to eat at least 2 servings of vegetable EVERY DAY. One of the easiest ways to make this possible is to eat a complete salad as one of your main meals. Not only do you need vegetables to get enough vitamins and minerals so that your body can function properly, but the “Metabolic Approved” veggies all have a high Metabolic Thermo-Charge! By that I mean you burn FAT just by eating these vegetables alone. In this Metabolic Salad Builder report you’re reading right now (aka FatBURNING Salads), I’ll show you how to create the ultimate fat burning salads that will not only stimulate but increase your metabolism so that you burn more body fat than ever! You’ll also discover how to prepare your own Fat-BURNING salad Dressings (in the dressings guide) to enhance the taste and metabolic powers in your salads. It makes no sense to eat healthy foods while dressing them with harmful, fat-STORING food substances like mayonnaise, salad creams, ketchups etc. You would see very exotic and strange names of various salad recipes. Don’t let the names stop you from preparing them, just look at the ingredients to decide when to prepare them. Okay? Stick with me, be adventurous, try out new salad recipes and enjoy! 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

CONTENTS 

Rich Nigerian Salad



Asian Salad



Tomato, Basil And Millet Salad



Fish Chickpea Salad



Fruit Salad



Mediterranean Lentil Salad



Mexicali Salad



Mediterranean Salad



Green Bean Salad



Mango Millet Salad



Mango, Avocado, Shrimp Salad



Classic Spinach Salad



Carrot Salad



Hawaiian Spinach Salad



Indian Style Salad



Lemon Slaw



Cleansing Salad



Romaine Salad



Thai Cucumber Salad



Tabouli

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

How to build the ultimate Fat-BURNING Metabolic SALAD There are 2 ways of building the perfect fat-burning salad: OPTION 1: Build it from my list of DONE-FOR-YOU fat-burning salad recipes in this report: 1. Take one of the DONE-FOR-YOU metabolic salad recipe as your base salad. 2. Add the recommended or your favorite (a) dressings (see the fat-burning Salad Dressings Guide) (b) fat sources and (c) protein sources. You MUST add a source of protein and fat to EVERY salad recipe. Just chop them and add it to the recipe. OPTION 2: Build it yourself using our “Free Veggies” and “Acceptable Fruits” lists (watch out for the recommended quantity) as your base salad: 1. Add your favorite sources of protein and fat from the acceptable food lists. 2. Add your favorite metabolic salad dressings.

FREE VEGGIES (No restrictions unless specified in recipe) Here is a list of our “Free Veggies” *Reminder: In the TOTAL Fat Loss Metabolic Cooking, we do NOT count calories from “free veggies  Asparagus  Bean Sprouts  Bell Peppers – any color  Bok Choy  Broccoli  Brussels Sprouts  Cabbage  Carrots  Cauliflower  Celery

Collard Greens Cucumber Eggplant Fennel Garlic Green beans Kale Leek Lettuce – any type  Mushroom         

       

Okra or Okro Onion Radish Scallion (Green Onion) Snow Peas Spinach or “green” Tomato Zucchini

*** Free Veggies can be added to any meal or *** consumed as a snack throughout the day

Acceptable but restricted FRUITS (with maximum amount per salad)      

Apple – ½ cup Blueberries – ¼ cup Mango – ¼ cup Paw paw – ¼ cup Peach – 1/3 cup Pear - ¼ cup

 Pineapple – ¼ cup  Strawberries – 1/2 cup (quartered)  Raspberries – 1/4 cup  Banana – ½ cup  Watermelon – ½ cup

Acceptable PROTEIN Sources for Salads            

Beef (or other lean red meat) Deer/Venison Game meat Eggs - whole or just the egg whites - (Whole eggs are also a source of Fats) Salmon (also a source of Fats) Tuna White fish (tilapia, haddock, mahi-mahi, cod, halibut, etc...) Lamb/Ram/Goat meat Pork (lean cuts) Seafood (shrimp, crab, lobster, etc) Chicken Turkey

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

Acceptable FAT Sources             

Beef Salmon or any fish Coconut Oil Extra Virgin Olive oil Macadamia oil Flax-seed oil Black olives Marine/Fish oils Udo’s Choice Oil Blend Raw Nuts (almonds, Brazil nuts, hazelnuts, peanuts, pecans, walnuts, etc...) Avocado pear Flax seeds (ground) Whole eggs

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

RICH NIGERIAN SALAD

Recommended Dressing: Mayonnaise dressing (Check dressing report on how to prepare the fat-burning one – Do NOT use the store one) Recommended Protein: Tuna fish (boiled fish) or chicken or eggs Recommended Fats: Tuna fish or chicken or eggs INGREDIENTS:  1 medium sized cabbage (sliced or grated)  3 whole carrots (grated)  2 medium sized cucumbers (sliced)  1 can sweet corn  2 cans tuna fish  1 can baked beans  2 hard-boiled eggs  1 small garlic clove (sliced)  2 lettuce leaves (sliced) DIRECTIONS 1.) Mix all ingredients together in a bowl and add the fat-burning mayonnaise dressing. For a fancy preparation:

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

2.) Quarter the cabbage, then slice thinly (remove the hard white parts). Peel the cucumber and grate using the small side (sieve to drain juice). Scrape carrots and grate using small side. Mix cabbage, cucumber and carrots together. 3.) Slice garlic clove thinly/rub around the tin foil pan or salad bowl, discard or mix with cabbage. Peel the eggs. Layer cabbage on bottom of foil pan. Spoon peas and corn on the cabbage mix. Slice 2 eggs and layer on peas and corn. Spoon baked beans and 1 can tuna fish over eggs. 4.) Layer cabbage mix, remaining peas, corn, eggs, baked beans and tuna fish again (in said order). Layer remaining cabbage mix over. Cover and refrigerate till cold. It can be eaten alone, but also eaten with other meals.

ASIAN SALAD

Recommended Dressing: Citrus vinaigrette or Ginger vinaigrette or Apple spinach dressing Recommended Protein: chicken, red meat, pork Recommended Fats: red meat

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

INGREDIENTS:    

Cabbage, thinly sliced Grated carrots Cucumber slices Spring onion or leek, sliced



Chopped fresh “green” or spinach

BASIC SALAD DIRECTIONS – Use this direction for all your salad recipes Chop all the ingredients, place in a large bowl and mix. Add your chopped recommended or favorite protein and fat source to it. Mix in the recommended dressing or your favorite and place in the fridge. Serve chilled.

TOMATO, BASIL AND MILLET SALAD

INGREDIENTS:  ½ cup uncooked millet, rinsed and drained  1-2 cups vegetable broth (check Soup cookbook on how to make this)  ½ can baked bean, rinsed and drained  ½ cup chopped medium onion or spring onion © 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

      

1 teaspoon basil leaf seasoning 1/4 cup olive oil 1 tablespoons vinegar 1/2 teaspoon salt ½ teaspoon black pepper to taste 1 strong tomato, halved 2 large leaves lettuce

DIRECTIONS 1.) Cook the millet by placing it in a dry saucepan over a medium heat, stirring for a few minutes until a nutty aroma is emitted when it turns just golden brown. Some of the grains may start to pop. 2.) Remove pan from heat and carefully add vegetable broth. Return to heat and bring to a boil over medium heat & then reduce low heat, cover and simmer until the liquid is absorbed and millet is tender about 15-20 minutes. Remove from the heat and set aside to let stand, covered, for 5 minutes. Transfer millet to a large bowl, fluff with a fork and set aside to let cool. 3.) Add baked beans, onions and basil to millet, toss gently and set aside. Add dressing to it and toss. Add tomatoes, then spoon salad over lettuce leaves and serve.

FISH CHICKPEA SALAD

Recommended Dressing: Lemon vinaigrette dressing Recommended Protein: Boiled well spiced fish Recommended Fats: fish

INGREDIENTS:         

1 cup, boiled chickpea (Check Shopping guide on where to get this) 1 red bell peppers, finely diced or “tatashe” 1 green bell pepper, diced 1 cup water leaves, chopped 1 cup lettuce, chopped 2 cloves garlic, minced 1 tablespoon olive oil Juice of 1 lemon Salt

DIRECTIONS Drain the fish, chop it. Drain the chickpeas. Mix the other chopped ingredients and add dressing. Serve or put in the fridge to be chilled.

FRUIT SALAD

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

Recommended Dressing: Apple spinach dressing Recommended Protein: chicken, red meat, pork Recommended Fats: red meat INGREDIENTS:       

1 grapefruit 2 oranges 2 bananas 1 medium sized watermelon 1 medium sized pineapple 1 medium sized paw paw ½ cup skimmed milk (optional e.g. Dano slim)

DIRECTIONS Peel and wash all fruits properly. Dice the fruits and mix in a bowl. Add liquid milk, serve chilled and enjoy

MEDITERRANEAN LENTIL SALAD

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

Recommended Protein: Tuna fish (boiled fish) or chicken or eggs Recommended Fats: Tuna fish or chicken or eggs INGREDIENTS RECIPE MAKES 4 SERVINGS             

1 cup dried (uncooked) lentils (check shopping guide) 1 large cucumber, 8 oz ½ cup chopped red bell pepper or “tatashe” ½ cup green bell pepper ½ cup low fat feta cheese (optional) 1 bay leave 1 clove garlic chopped 1 tablespoon vinegar (check shopping guide) 3 tablespoon extra virgin olive oil (check shopping guide) 2 tablespoon lemon juice 3 tablespoon dried parsley (check shopping guide) 1 tablespoon dried oregano (check shopping guide) Dash of salt to taste

DIRECTIONS 1.) Wash lentils and drain. Combine the lentils in a saucepan with 3 cups water. Add bay leave, garlic and oregano. Bring to a boil, then reduce the heat and cook at low temperature for approximately 20 minutes or until lentils are cooked but still firm. Don't overcook or lentils will get mushy (usually 25 minutes max). 2.) Drain the cooked lentils and discard the bay leaves. Whisk together your ingredients including the olive oil, vinegar, lemon juice and salt. Add the cucumbers, pepper, olives and parsley to the lentils and toss with ingredients. 3.) Best served chilled (1 hour in the fridge)

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

MEXICALI SALAD Recommended Dressing: Mexicali dressing Recommended Protein: Tuna fish (boiled fish) or chicken or eggs Recommended Fats: Tuna fish or chicken or eggs INGREDIENTS     

1 cup water leaves, chopped 1 cup onion, chopped 1 cucumber, sliced 1 red bell pepper, “tatashe” 2 medium tomatoes, chopped

DIRECTIONS Mix all ingredients in a bowl and top with Mexicali dressing (Check the dressing report)

MEDITERRANEAN SALAD

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

INGREDIENTS    

1 large cucumber 1 large red tomato 1 tbsp olive oil A pinch of salt

DIRECTIONS Simply chop the cucumber and tomato into small cubes, then toss with the olive oil, salt with the dressing. Serve chilled.

GREEN BEAN SALAD

Recommended Dressing: Rosemary dressing, Citrus vinaigrette dressing Recommended Protein: Tuna fish (boiled fish) or chicken or eggs Recommended Fats: Tuna fish or chicken or eggs INGREDIENTS    

2 ½ cup fresh green beans, washed and chopped 1 cup onion, diced small 1 large garlic clove, minced 1 medium tomato, chopped © 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

DIRECTIONS Bring a large pot of water with a sieve and place the green beans on the sieve and let the steam from the boiling water steam the green beans for about 4 minutes. Transfer to a serving bowl. Add the other ingredient and serve with the dressing. Serve warm or at room temperature.

MANGO MILLET SALAD

Recommended Dressing: Ginger vinaigrette Recommended Protein: Tuna fish (boiled fish) or chicken or eggs Recommended Fats: Tuna fish or chicken or eggs INGREDIENTS  1 cup millet  3 cups water  1 cup fresh spinach, chopped or “green” or water leaf  1 mango, cubed © 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

    

½ cup bell pepper or “tatashe” ½ cucumber 1 grated carrot 1 cup onion, diced 2 Tablespoon of toasted sesame seeds (check shopping guide)

DIRECTIONS 1.) Wash and rinse millet. Pace in a pan, add water and boil covered. Once boiling, reduce heat to simmer and allow to cook for 10-15 minutes, or until water has absorbed. Remove from heat and allow to sit with the lid on for 10 minutes before removing and allowing to cool. Fluff with a fork and allow to cool 2.) Chop the mango, red pepper, onion, cucumber etc. Add all the ingredients, including the dressing to the millet and toss until well combined. Pour dressing over it and serve. Also serve chilled.

MANGO, AVOCADO, SHRIMP SALAD

Recommended Dressing: Lemon herb dressing Recommended Protein: Tuna fish (boiled fish) or chicken or eggs Recommended Fats: Avocado INGREDIENTS        

3 tablespoons fresh lime or lemon juice 2 tablespoons olive oil 1 tablespoon honey 2 large firm-ripe mangoes 2 medium firm-ripe avocados 2/3 cup each thinly sliced onion or spring onion ½ cup spinach or “green” or water leaf ½ kg peeled cooked shrimp

DIRECTIONS 1. In a large bowl, whisk together lime juice, oil, and honey 2. Dice mangoes and avocados into cubes; add to bowl. Add the onion, shrimp etc. Mix gently with dressing. Serve or cover and chill for up to 1 hour.

CLASSIC SPINACH SALAD Recommended Dressing: Apple spinach dressing Recommended Protein: Chicken, red meat, tuna, salmon, white fish Recommended Fats: Avocado INGREDIENTS     

3 cups spinach, chopped (replace with waterleaves) ½ onion, diced small 1 small cucumber, peeled, sliced thin 1 medium tomato, diced ½ red bell pepper or “tatashe” © 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

DIRECTIONS Place prepared salad ingredients in a bowl and mix. Serve with Vinaigrette Dressing (Check the dressing report).

CARROT SALAD

INGREDIENTS      

4-5 large carrots, peeled and grated ½ cup pineapple 1 green apple, chopped ½ cup raisins (optional) 1 cup spinach Dash of salt

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

DIRECTIONS 1.) Wash and peel carrots. Grate it very finely. Before you start peeling and grating, put your raisins in a pan with 1 cup of water and heat for 2 minutes. 2.) Drain the raisins after they have plumped. This should take about 15 minutes. Add chopped spinach, apple, pineapple in a large bowl, mix together all of the ingredients. Pour the dressing over the carrot mixture and toss. Season with salt and serve chilled.

OKRO SALAD

Recommended Dressing: Lemon vinaigrette, Mayonnaise dressing Recommended Protein: chicken, white fish Recommended Fats: avocado pear INGREDIENTS  Okra – 300 g (10.58 oz.)  ½ cup onion (sliced)

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

   

1 cup tomatoes (sliced) 1 small ginger (shredded) 1 small Red bell pepper, “tatashe” Salt - ½ teaspoon

BASIC SALAD DIRECTIONS 1.) Cut the head of the okra, wash and bring to a boil a large quantity of water with a dash of salt in a pan and cook the okra until crunchy. Let okra cool. You may chop the okra or leave it whole. Leave to cool. 2.) In the meantime, mix all the other ingredients in a salad bowl. Add the cooked okra, mix again, pour dressing, chill and serve.

HAWAIIAN SPINACH SALAD Recommended Dressing: Vanilla-pear vinaigrette Recommended Protein: chicken, white fish Recommended Fats: avocado pear INGREDIENTS  Spinach  Cucumber, sliced  Pineapple, diced (not more than 1/4 cup) BASIC SALAD DIRECTIONS Chop all the ingredients, place in a large bowl and mix. Add your chopped recommended or favorite protein and fat source to it. Mix in the recommended dressing or your favorite and place in the fridge. Serve chilled.

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

INDIAN STYLE SALAD Recommended Dressing: Apple spinach salad dressing Recommended Protein: chicken, red meat, pork, lamb Recommended Fats: red meat, nuts INGREDIENTS  Spinach  Eggplant, diced  Tomato, diced  Okra, diced BASIC SALAD DIRECTIONS Chop all the ingredients, place in a large bowl and mix. Add your chopped recommended or favorite protein and fat source to it. Mix in the recommended dressing or your favorite and place in the fridge. Serve chilled.

LEMON SLAW Recommended Dressing: Citrus vinaigrette, Ginger vinaigrette, Apple spinach dressing Recommended Protein: chicken, red meat, pork lamb, white fish Recommended Fats: red meat, olive oil INGREDIENTS    

Cabbage, shredded Green bell pepper, cut into small strips Onion, thinly sliced (not more than ¼ cup) Grated carrots (not more than ¼ cup)

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

 Chopped fresh lettuce or water leaf  Lemon juice (drops) BASIC SALAD DIRECTIONS Chop all the ingredients, place in a large bowl and mix. Add your chopped recommended or favorite protein and fat source to it. Mix in the recommended dressing or your favorite and place in the fridge. Serve chilled.

CLEANSING SALAD Recommended Dressing: Apple spinach salad dressing, vanilla-pear vinaigrette Recommended Protein: Chicken, red meat Recommended Fats: Chicken, red meat INGREDIENTS Spinach Red bell pepper, sliced ½ cup paw paw (replace with pineapple or mango) BASIC SALAD DIRECTIONS Chop all the ingredients, place in a large bowl and mix. Add your chopped recommended or favorite protein and fat source to it. Mix in the recommended dressing or your favorite and place in the fridge. Serve chilled.

ROMAINE SALAD Recommended Dressing: Citrus vinaigrette, ginger vinaigrette Recommended Protein: Chicken, salmon © 2012 and Beyond. Dr. Ela Maris. TLN Fitness Services and TotalFatLossPlan.com

Recommended Fats: avocado, walnuts, salmon INGREDIENTS     

Lettuce, shredded Paw paw Cucumber, diced Spring onion or onion, thinly sliced (not more than ¼ cup) Carrots (optional)

BASIC SALAD DIRECTIONS Chop all the ingredients, place in a large bowl and mix. Add your chopped recommended or favorite protein and fat source to it. Mix in the recommended dressing or your favorite and place in the fridge. Serve chilled.

THAI CUCUMBER SALAD Recommended Dressing: Citrus vinaigrette, ginger vinaigrette Recommended Protein: Chicken, tuna, fish Recommended Fats: Chicken, tuna, fish INGREDIENTS     

Cabbage, shredded Onion, thinly sliced (not more than ¼ cup) Cucumbers, sliced 1 clove garlic, crushed 1 teaspoon grated fresh ginger

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

BASIC SALAD DIRECTIONS Chop all the ingredients, place in a large bowl and mix. Add your chopped recommended or favorite protein and fat source to it. Mix in the recommended dressing or your favorite and place in the fridge. Serve chilled.

TABOULI Recommended Dressing: Lemon vinaigrette, Fat-burning Mayonnaise Recommended Protein: Chicken, tuna, fish Recommended Fats: Chicken, tuna, fish INGREDIENTS      

1 cucumber, chopped 2 tomatoes, chopped 2 onions, chopped ½ cup lettuce, shopped ½ cup spinach, chopped Salt & pepper, to taste

BASIC SALAD DIRECTIONS Chop all the ingredients, place in a large bowl and mix. Add your chopped recommended or favorite protein and fat source to it. Mix in the recommended dressing or your favorite and place in the fridge. Serve chilled.

CAJUN BASE SALAD Recommended Dressing: Ranch dressing Recommended Protein: chicken, white fish Recommended Fats: olive oil

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

INGREDIENTS     

Spinach Red bell pepper, cut into small strips Green bell pepper, cut into small strips Onion, thinly sliced (not more than ¼ cup) Garlic (not more than 1 clove)

BASIC SALAD DIRECTIONS Chop all the ingredients, place in a large bowl and mix. Add your chopped recommended or favorite protein and fat source to it. Mix in the recommended dressing or your favorite and place in the fridge. Serve chilled.

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

You can get the latest tips and weight loss advice particularly suited for the Nigerian environment on my blog at www.WeightLossNigeria.com

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