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HEALTHY WEIGHT

LOSS SWALLOWS

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The Niger ian Weight Loss Cookbook

SWALLOWSWEIGHT LOSS COOKBOOK

We Nigerians love our swallows.

There are various options available such as Eba, Fufu (akpu), Pounded Yam, Amala,

Semovita, Tuwo etc.

But when it comes to weight loss, many of the above make it difficult for us to lose

weight because we eat them in large quantity and eat them late at night.

If you are on a weight loss journey, there are two swallows that I’ll recommend for

you to eat.

And that is what I want to show you to prepare in this swallow cookbook.

So let’s get right to it….

INGREDIENT

Ÿ 1 cup of Oat (e.g. Quaker Oat)

Ÿ 1 cup of water

PREPARATION:

Ÿ Put your oatmeal into the blender and add your cup of water.

Ÿ Allow it to blend until it’s watery and smooth.

Ÿ Then pour the smooth mixture into a pot. Put the pot on

medium heat and stir with a wooden spoon (spatula) until the

mixture hardens.

Ÿ Stir on low heat until it forms a thick ball of though.

OAT FUFU

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The Niger ian Weight Loss Cookbook

Prep Time: 18 Minutes Calories: 320 Calories Serves: 1

INGREDIENT

Ÿ 1 large green plantain (unripe)

Ÿ 11/2 cups of water

PREPARATION

Ÿ Peel the plantain and cut it into smaller pieces and put into a

blender.

Ÿ Add the water and blend until it’s smooth.

Ÿ Then pour the smooth blended plantain into a pot and then

stir on high heat.

Ÿ Stir the plantain, with a wooden spoon or spatula until it

becomes thicker and then reduce the heat to medium and

continue to stir until it becomes a dough.

Ÿ Serve in a plate. Please note that the plantain swallow will

become harder as it cools too.

PLANTAIN FUFU

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The Niger ian Weight Loss Cookbook

Prep Time: 20 Minutes Calories: 310 Calories (APPROX) Serves: 1

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The Niger ian Weight Loss Cookbook

If you want to eat swallows, I STRONGLY suggest that you should be mindful of

the size that you eat.

The size of your swallow on a plate should not be more than the size of your

fist.

You can then add a lot of vegetables and lean meat or fish to make it a

complete meal.

Remember that your goal with this cookbook is to eat

healthy and lose weight and when you serve yourself

a fist size.

A Word On Portion Size And Control

When you serve yourself a fist size,

you will be able to enjoy your

delicious swallow without feeling

guilty. And this will ensure you don't

go over your calorie limit too

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The Niger ian Weight Loss Cookbook

For more recipes, check out the

Breakfast Ideas, Intercontinental meals,

Healthy Snacks and Sides and Smoothies Cookbook.

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The Niger ian Weight Loss Cookbook