Steph Hendel
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Body Built By Love Coconut Curry

1/5/2019

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BODY BUILT BY LOVE COCONUT CURRY

GLUTEN + DAIRY + ARTIFICIAL SUGAR FREE
INGREDIENTS
  • 1 Can Organic Full Fat Coconut Milk
  • 1/2 Cup Organic Bone Broth
  • 1/2 Tbsp Coconut Oil
  • 1 Sm Yellow Onion, Diced
  • 2 Large Cloves of Garlic, Diced
  • 1 Tbsp Fresh Ginger, Grated (1 Tsp Ground)
  • 1/2 Cup Broccoli, chopped into florets
  • 3 Md Carrots, Chopped into rounds
  • 1/2 Cup of Snow Peas, loosely cut 
  • 2-3 Tbsp Thai Kitchen Green Curry Paste
  • 1 Lime,  Juiced
  • Real Salt
  • Freshly Ground Black Pepper
GARNISH
  • ​Fresh Cilantro
  • Fresh Basil
INSTRUCTIONS
  1. Place a large pot on medium heat. Add 1 tbsp of coconut oil.
  2. ​Add onion, garlic & ginger to the pot, stirring frequently. Add carrot and broccoli.
  3. Combine mixture in the pot with curry paste, bone broth, coconut milk, salt and pepper. Reduce to a simmer. Cook 10-15 minutes.
  4. Add snow peas in the last 5 minutes (they cook the fastest of the vegetables. 
  5. This is the fun part. Taste and play with the spices until you get to your perfect flavor combination.
  6. Serve over brown rice and garnish with cilantro and basil. 

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ENJOY THIS EPIC RECIPE!
Tag me in your instagram posts, stories & FB posts @stephhendel #BodyBuiltByLoveKitchen
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"You Have to Try These" Eggplant Pizzas

1/4/2019

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"YOU HAVE TO TRY THESE" EGGPLANT PIZZAS 

You're not going to believe how freaking delicious these are!

GLUTEN + DAIRY + ARTIFICIAL SUGAR FREE

INGREDIENTS
  • 2 Organic Eggplants
  • 2 Organic, Cage Free Eggs
  • Gluten Free Seasoned Bread Crumbs
  • Coconut Oil
  • ​Real Salt
Toppings
  • Muir Glen Tomato Sauce
  • ​Kalamata Olives 
  • Basil
  • Kite Hill Cheese 
  • Organic Chicken & Maple Sausage
INSTRUCTIONS
1. Chop the eggplant into 1/2 inch slices.
2. Now you're going to "sweat" the eggplant. It's not totally necessary if you're in a rush but it honestly makes it taste 100 times better in my opinion. I don't skip this step unless I'm really rushed. Using a few plates, spread out eggplant and lightly sprinkle salt on both sides. Set aside for 20 minutes. You'll notice that the eggplant has beads of sweat. 
3. While you wait, prep your breading and topping ingredients. 
4. In a bowl, crack 2 eggs and whisk together. Set aside.
5. On a paper plate (I don't like to use paper plates because of the waste but in this case I make an exception because the plate gets so sticky that it's hard to wash) sprinkle a layer of breading. 
6. Gather and chop your toppings. Chop kalamata olives, avocado (sounds crazy but it's one of my favorite toppings - even baked) and any additional toppings. If you're using chicken sausages, cut into small pieces and heat on the stove.  Have fun with the toppings and get creative with whats in your fridge. 
7. In a large pan on medium heat add 2 tbsp of coconut oil. 
8. Rinse eggplant and pat dry. Dip in egg mixture and then in breading, coating both sides. Add as many slices as will fit in your pan with the coconut oil.
9. Using tongs, check the eggplant after a minute, if golden brown, flip them. Check again after another minute and remove from the pan when the other side is golden brown. Set aside. Add 2 tbsp of coconut oil and more of the eggplant to the pan, removing when golden brown. 
10. Top eggplant with tomato sauce,  additional toppings and if adding melting cheese, place in the oven on broil for 3-5 minutes. 
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ENJOY THIS EPIC RECIPE!
Tag me in your instagram posts, stories & FB posts @stephhendel #BodyBuiltByLoveKitchen
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CHOPPED THAI NOODLE SALAD WITH CREAMY PEANUT DRESSING

1/4/2019

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CHOPPED THAI NOODLE SALAD WITH CREAMY PEANUT DRESSING

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Makes 3 Bowls 
INGREDIENTS
  • 2 Medium Organic, Free Range Chicken Breasts, chopped into pieces 
  • 2 Organic, Bell Peppers (yellow & red), chopped
  • 2 Organic, Large Carrots, Shredded
  • 2 Cups Organic Kale 
  • 1/2 Box Explore Asian Black Bean Spaghetti 
  • 1 lime for garnish
  • 1/3 Cup Cashews
  • Real Salt
  • Freshly Ground Black Pepper
Sauce Ingredients
  • 1/2 Cup Avocado Oil
  • 2 Large Cloves Garlic, peeled
  • 1/3 Cup Bragg's Liquid Aminos
  • 1/4 Cup Bragg's Apple Cider Vinegar
  • 2 Tbsp Water
  • 2 Tbsp Local Honey 
  • 2 Tbsp Sesame Oil 
  • 1 Tbsp Shredded Ginger Paste 
  • Juice of 1/2 Lime 
  • 1/4 Cup Peanut Butter 
INSTRUCTIONS
1. Chop chicken into bite sized pieces. Heat in a pan on medium heat until cooked through (no seasoning needed - the sauce brings enough flavor). 
2. Cook black bean spaghetti according to package instructions. 
3. In a small saucepan on medium/low heat combine sauce ingredients. Stir occasionally until ingredients are combined (about 10 minutes).
​4. In a medium saucepan on medium heat combine a dab of avocado oil and cashews. Stir occasionally. Add salt and pepper to taste. Pay close attention because once they start cooking, if left untouched for too long they will burn. You'll be able to smell them once they start cooking, thats how you know they are almost done and need to be stirred more frequently. Remove from the heat once they turn slightly brown. 
5. Chop kale and bell peppers. Shred carrots. 
6. Once pasta is cooked and drained, put your bowl together. Black bean pasta looks great next to kale. Add bell peppers, carrots lime, and cashews. Top chicken with sauce and mix well to eat (once you've gotten a great photo because it looks so beautiful!! :) 

ENJOY THIS EPIC RECIPE!

Tag me in your instagram posts, stories & FB posts @stephhendel #BodyBuiltByLoveKitchen

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Honey Lemon Ginger Chicken with Brown Rice & Green Beans

12/13/2018

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HONEY LEMON GINGER CHICKEN WITH BROWN RICE & GREEN BEANS 

INGREDIENTS
  • 1 Lb Boneless Skinless Organic Chicken Breasts, Chopped into bite sized pieces
  • 12 Oz Green Beans, Trimmed & Cut To Bite Sized Pieces 
  • 1 Cup Uncooked Organic Brown Rice
  • 3 Tbsp Bragg's Liquid Aminos
  • 2 Tbsp Rice Wine Vinegar
  • Real Salt & Fresh Black Pepper to Taste
  • Avocado Oil 
  • Sesame Seeds for Garnish
Honey Lemon Ginger Sauce 
  • 3/4 Cup Low Sodium Organic Chicken Broth
  • Juice of 1 Lemon
  • 1/4 Cup Honey 
  • 2 Tbsp Arrowroot Powder
  • 1/4 Tsp Minced Ginger
  • 1 Garlic Clove, Minced 


INSTRUCTIONS 
1. Chop chicken. Marinate chicken in liquid aminos and rice wine vinegar. Refrigerate while you prepare the next part of the meal. 
2. In a medium bowl cook brown rice according to package instructions.
3.  In a small bowl, whisk the sauce ingredients together until fully combined.
4. Heat a tbsp of oil in a large pan over medium heat. Add green beans and season with a pinch of salt and pepper. Stir and cook for 3-4 minutes, until green beans are bright green and still crisp. Set aside. 
5. Add another tbsp of oil to the pan over medium heat. Add the marinated chicken. Season with a pinch of salt and pepper. Saute for 5-7 minutes cooking through, no longer pink. Stirring the chicken occasionally. Set aside. 
6. Pour the honey, lemon, ginger sauce in the pan. Cook over medium-high heat for 2-3 minutes until sauces reaches a boil and thickens. Taste and adjust seasoning as needed. 
7. Add the chicken back into the pan and toss to coat evenly with sauce. Remove from the heat and serve over brown rice and green beans. Top with sesame seeds. 

ENJOY THIS EPIC RECIPE!

Tag me in your instagram posts, stories & FB posts @stephhendel #BodyBuiltByLoveKitchen

P.S. Want more recipes, inspiration and workouts?
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Creamy Butternut Squash Soup

12/13/2018

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CREAMY BUTTERNUT SQUASH SOUP WITH QUINOA

INGREDIENTS
  • 2 Medium Butternut Squash 
  • 1 Inch Fresh Ginger, Chopped
  • 1 Red Onion, Chopped 
  • 1 Large Garlic Clove, Chopped 
  • 1/4 Cup Organic Low Sodium Chicken Broth
  • 1 Cup Water 
  • Real Salt to Taste
  • 1 Cup Uncooked Quinoa 

INSTRUCTIONS
1. In a large skillet caramelize onion and garlic. 
​2. While onions and garlic are caramelizing, bring a pot of water to a boil in a large soup pot.
3. Soak quinoa ahead of time to remove bitter flavor (about 15 minutes). In a separate pot, cook quinoa according to package directions. 
4. Chop butternut squash into 1 inch cubes, chopping off outer rind. Add to boiling water.
5. When butternut squash is tender enough to put a knife through drain. 
6. Combine ginger, butternut squash, chicken broth, water and onion garlic mixture. Either blend in a blender or using an immersion blender in the pot. Blend until smooth. Add salt to taste. 
7. Top quinoa with soup. 

ENJOY THIS EPIC RECIPE!

Tag me in your instagram posts, stories & FB posts @stephhendel #BodyBuiltByLoveKitchen

P.S. Want more recipes, inspiration and workouts?
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Baller Chicken Enchiladas

12/13/2018

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Baller Shredded Chicken Enchiladas 

INGREDIENTS:

SAUCE INGREDIENTS
  • 1 Cup Low Sodium Chicken Broth
  • 1 (15 oz can) Tomato Paste
  • 2 Tbsp Gluten Free Flour
  • 1 Tbsp Coconut Oil 
  • 3 Tbsp Chili Powder
  • 1 Tbsp Cumin Powder
  • 1 Tbsp Garlic Powder
  • 1 Tbsp Onion Powder 
  • Real Salt
  • Fresh Black Pepper
FILLING INGREDIENTS
  • 1 Large Organic Chicken Breast
  • 1 (15 oz can) Organic Pinto Beans (drained and rinsed)
  • 1/3 Cup Cilantro, Chopped
  • 2 Tsp Cumin Powder
  • 4 Medium Organic Corn Tortillas 

INSTRUCTIONS:

1. Pre-heat oven to 350 degrees F.
2. In a medium saucepan over medium-high heat pre-heat the oil for the enchilada sauce. Stir in tomato paste, flour and chicken broth. Add onion, garlic, cumin, chili powder and salt. Bring the mixture to a simmer. Keep heat at a simmer and cook for 10 minutes, whisking occasionally. 
3. Remove the sauce from the heat. 
4. Place chicken in a pot of boiling water, cook thoroughly. Drain and shred. 
5. In a large bowl combine beans, chicken, cumin & cilantro. 
6. Lightly coat a 9x13 inch baking dish with coconut oil.
7. Layer two tortillas side by side slightly overlapping (corn tortillas don't roll well, stacking works best). Add bean and chicken mixture + a layer of sauce. Place two more tortillas on top with remaining sauce. 
8. Bake at 350 degrees F for 20-25 minutes. Cool. Garnish with cilantro. 

ENJOY THIS EPIC RECIPE!

Tag me in your instagram posts, stories & FB posts @stephhendel #BodyBuiltByLoveKitchen

P.S. Want more recipes, inspiration and workouts?
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Grass-Fed Beef & Black Bean Chipotle Stuffed Peppers

12/13/2018

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Grass-Fed Beef & Black Bean Chipotle Stuffed Peppers

INGREDIENTS:

  • 4 Bell Peppers (Any Color)
  • 1 (7 oz can) of Chipotle Peppers in Adobo Sauce
  • 2 Cups Cashew Pieces 
  • 1 Lb Grass Fed Organic Ground Beef
  • 2 (15oz) Cans of Black Beans, Drained & Rinsed
  • 2 Cups Organic, Non-GMO Corn Kernels ​
  • ​1 Tsp Real Salt 

INSTRUCTIONS:

1. Preheat oven to 400 degrees F. 
2. Cut the bell peppers in half, through the stem. Remove the seeds. Lay the peppers cut side up in a baking dish. 
3. In a skillet brown ground beef. Set aside. 
4. In a small bowl, add half of the black beans. Mash the beans with a fork or a potato masher. The beans don't need to be smooth, just broken up. Set aside. 
5. In a food processor, blender or large bowl with immersion blender add cashews, two chipotle chili peppers, 1 tsp of adobo sauce and salt. Blend until well combined. 
6. Add the mashed beans, whole beans, ground beef and corn to the chipotle mixture. Stir to combine. 
 7. Spoon the black bean mixture into the peppers. Cover the baking dish and bake for 40 minutes. Let the peppers cool for 5 minutes before serving. 

ENJOY THIS EPIC RECIPE!

Tag me in your instagram posts, stories & FB posts @stephhendel #BodyBuiltByLoveKitchen

P.S. Want more recipes, inspiration and workouts?
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Sunny Side Eggacado

12/18/2014

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SUNNY SIDE EGGACADO

Cook with me! Follow along with the recipe video below. 
RECIPE SERVES 2.

INGREDIENTS

INGREDIENTS
  • 1 Avocado
  • 2 Red Peppers
  • 4 Organic Free Range Eggs (find someone locally who raises chicken and sells eggs)

OPTIONAL SEASONING
  •  Sprinkle of ground cumin
  •  Sprinkle of chili powder
  •  Sprinkle of Pink Himilayan Sea Salt
  •  Sprinkle of cilantro

INSTRUCTIONS

  1. Cut avocado in half and scoop a small spoonful of avocado to make room for the egg.  
  2. Cut top off red pepper and remove seeds.
  3. Crack egg into each avocado half and both peppers.
  4. Bake at 400 degrees for 15 minutes. 
  5. Optional: Serve with sweet potato fries .

NOTES

Share your eggacado photos on Instagram by tagging @stephhendel #TFFKitchen.


Email me to set up a health strategy session to learn more about how you can have the body you've always wanted by balancing your life and learning your unique nutritional needs.

email me

These are results my clients have seen + my own results.

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Quinoa Stuffed Peppers

12/15/2014

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QUINOA STUFFED PEPPERS

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Recipe serves 6. 

INGREDIENTS

  • 14-1/2 ounces of vegetable broth
  • 1/4 cup water 
  •  1 cup quinoa, soaked for at least 15 minutes and rinsed
  •  6 red, yellow or orange peppers
  •  4 medium carrots, finely chopped
  • 2 medium onions, finely chopped
  • 1 tbsp coconut oil
  •  2 tablespoons sunflower kernels
  •  2 teaspoons dried parsley flakes
  • 1/2 tsp salt
  •  1/2 tsp dried basil
  •  1/2 tsp dried oregano
  •  1/2 tsp paprika
  •  1/8 tsp dried thyme
  •  Dash cayenne pepper

INSTRUCTIONS

  1. In a small saucepan, bring the broth and water to a boil.  Add quinoa.  Reduce heat; cover and simmer for 12-15 minutes or until liquid is absorbed. 
  2. Cut off top of peppers and discard seeds. In a large pot, cook peppers in boiling water for 3-5 minutes or until crisp-tender.  Drain and rinse in cold water; let drain on a paper towel.
  3. In a large pan, saute carrots and onions in coconut oil until tender.  Add the quinoa, sunflower kernels and seasoning; cook and stir for 2 minutes or until heated through.  Spoon into pepper halves.  Place in a baking pan coated with coconut oil.  Bake, uncovered, at 350° for 20-25 minutes or until peppers are tender. 

NOTES

Share your quinoa pepper photos on Instagram by tagging @stephhendel #TFFKitchen.

Email me to set up a health strategy session to learn more about how you can have the body you've always wanted by balancing your life and learning your unique nutritional needs.

email me

These are results my clients have seen + my own results.

Picture

Are you a member of The Fit and Fearless community?

Since it's launch TFF has been revolutionizing fitness and health. This loving, open and vulnerable community was created as a space to inspire and be inspired. TFF minimizes fear, simplifies life and maximizes fun. 

Get Started Today!

* indicates required
Email Format
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Spicy Tuna Stir Fry

6/23/2014

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Ingredients 

  • 1 tuna steak
  • Bok choy
  • Snow peas
  • Water chestnuts
  • Broccoli
  • Red Pepper
Dressing
  • Bragg’s liquid aminos (tastes like soy sauce)
  • Shredded ginger
  • Siracha
  • 1 Tsp coconut oil

Instructions

  1. Add veggies and a dab of coconut oil to a large pan.
  2. Blend together dressing of liquid aminos, ginger, siracha and coconut oil.
  3. Sear tuna in a separate pan.
  4. Add dressing and tuna and cook for a few minutes.
  5. Serve and enjoy!

Notes

Stir-fry is always best when you add things and taste as you go. That’s why I don’t have any measurements for this recipe.

Post your photos on Instagram by tagging @thefitandfearless #TFFkitchen :)
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    Steph Hendel

    Certified Holistic Health Coach 
    & 
    Personal Trainer 

    My recipes are:
    - Local
    - Seasonal
    - Organic
    - Free-Range
    - Grass-Fed
    - Non-GMO

    These recipes are full of ingredient tweaks to transform food from unhealthy to 'fit and fearless'.  You'll also see that most recipes use alternatives to replace: 
    - Gluten
    - Dairy
    - Refined Sugar
    - Processed ingredients


    If you like a recipe, share it with someone you love!

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