Steph Hendel
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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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Mexi Kale Salad

6/23/2014

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Ingredients

  • 1 Red Pepper
  • 1/2 Avocado
  • Kale Greens
  • Cilantro to taste
Dressing
  • Juice of 1 lime

Instructions

  1. Shred and chop greens, pepper, avocado, and cilantro.
  2. Combine together.
  3. Squeeze juice of 1 lime on salad as dressing.

Tag it!

Share your salad photo on Instagram @thefitandfearless #TFFkitchen :)
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Apple Walnut Salad

6/23/2014

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Ingredients

  • Large Bunch Kale
  • 1 Cucumber
  • 1 Avocado
  • 1 Green Apple
  • 1/2 Red Onion
  • 1/4 Cup Walnuts
Dressing
  • 2 Tbsp Cold Pressed Olive Oil
  • 4 Tbsp Apple Cider Vinegar
  • 1 Tsp Cinnamon
  • Dash of Salt & Pepper

Instructions

  1. Chop kale, cucumber, avocado, green apple, and red onion. Place in a large bowl. Add walnuts.
  2. For the dressing mix together olive oil, apple cider vinegar, cinnamon, salt and pepper.
  3. Pour dressing on salad and enjoy!

Tag it!

Share your photos on Instagram by tagging @StephHendel #TFFkitchen :)
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Buffalo Chicken Salad

6/23/2014

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Ingredients

  • Kale and romaine lettuce
  • Shredded chicken
  • 2 carrots
  • 2 celery stalks
  • ½ avocado chopped
  • 1 tbsp hot sauce

Instructions 

  1. Chop celery and carrots.
  2. Blend shredded chicken and hot sauce.
  3. Mix all ingredients together.
  4. ENJOY!

Notes

Post your photos on Instagram by tagging @thefitandfearless #TFFkitchen :)
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Tomato Soup

6/23/2014

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Ingredients 

  • 2 tablespoons extra virgin olive oil
  • 1 yellow onion, sliced
  • 2 28-ounce cans of San Marzano whole peeled tomatoes
  • 1 1/2 cups water
  • Tabasco (to taste)
  • Kosher salt (to taste)
  • Freshly ground black pepper (to taste)

Instructions

  1. Heat the olive oil in a large pot. Add the onions and cook until translucent and tender.
  2. Stir in the tomatoes (along with the juices) and water. Bring to a boil. Reduce the heat and simmer for 30 minutes or until the flavors mesh. Stir occasionally.
  3. Season with tabasco, salt, and black pepper (to taste).
  4. Use an immersion blender to blend the soup mixture together. If you don't have an immersion blender, use a regular blender to puree the soup in batches. Note: You'll want to remove the small cap from the blender lid. If you don't do this step, the steam from the soup will pop the lid off the blender. Return the pureed soup back to the pot and reheat.
  5. Serve warm with freshly grated Parmesan cheese.
  6. Note: If you want a smooth soup, after step 4, run the soup through a fine mesh strainer. Press on the solids until your bowl is filled with the liquid. You might need to season the soup again with TABASCO, salt, and pepper.

Notes

Share your photos on Instagram @thefitandfearless #TFFkitchen :)
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Chicken Tortilla Soup

6/23/2014

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Ingredients 

  • 32 Oz - Organic Chicken Stock
  • 32 Oz - Organic Chicken Broth
  • 1 Cup - Fresh Salsa with Jalapenos
  • 1 Cup - Fresh or Frozen Corn Kernels
  • 1 Cup - Hot Salsa (I use Mrs. Renfro's green jalapeño salsa)
  • 2 Cups - Shredded Cooked Chicken Breast
  • 2 Tbsp - Cilantro
  • 1/2 Tsp - Ground Cumin
  • 1/2 Tsp - Ground Black Pepper
  • *Add a side of brown rice for extra energy and fuel

Instructions 

  1. Combine chicken stock and chicken broth in a soup pot.
  2. Add in fresh salsa with jalapeños, corn kernels, salsa, shredded chicken, and cilantro. Ground cumin and ground black pepper are added to taste. (How to shred chicken =>http://www.youtube.com/watch?v=qXvr1rHvECU)
  3. Once mixture come to a boil, simmer for about 30 minutes.
  4. At this point add jalapeño green salsa if you want more of a "kick". Let simmer until you are ready to eat. ENJOY!

Notes

Share your photos on Instagram by tagging @thefitandfearless #TFFkitchen :)
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Greek Quinoa Salad

6/23/2014

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Ingredients

  • Pre-cooked quinoa
  • Kalmata olives
  • Feta cheese
  • Olive oil
  • Chopped Cucumber
  • 1 tsp basil
  • Sprinkle of pink Himilayan sea salt

Instructions

  1. Blend olive oil, basil and sea salt.
  2. Mix other ingredients in a bowl and add dressing.
  3. ENJOY!

Notes

Share your photos on Instagram by tagging @thefitandfearless #TFFkitchen :)
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Tex Mex Brown Rice Salad

6/23/2014

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TEX MEX BROWN RICE SALAD

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Many of you have written in and asked me about healthy lunch options.  It’s finally time to reveal one of the best kept lunch secrets out there! Are you excited yet? I know, I built that up pretty strong but hey, it’s worth the hype.

If you're working full time or are in school,  the chances of having time to pack a lunch is not likely. I’m here with the question, what if you had one standard meal that you could always turn to in a rush? What if it was something you know is going to taste amazing and wouldn’t take a ton of time to prep? Well, this is that meal! 

In the video below I team up with Haley Cairo from www.maemovement.com to show you an easy, healthy way to make lunch for school or work. 
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Ingredients

  • Pre-cooked Brown Rice
  • Free-range, Grass-fed, Organic Ground Turkey with Trader Joe’s Taco Seasoning
  • Organic Spring Mix Lettuce
  • 1/2 Diced Tomato
  • Chopped Cilantro
  • Squeeze of fresh lime

Instructions

  1. Layer ingredients, cap and enjoy!!

Notes

Share your photos on Instagram @stephhendel #TFFkitchen :)



Follow along with the recipe video featuring Haley Cairo from Mae Movement here ->
What is your biggest struggle when packing lunches? Leave me a comment below!

Have an incredible week!

 Your coach and trainer,

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Santa Fe Quinoa

6/23/2014

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This is my absolute favorite 'grab and go' meal.  Santa Fe Quinoa is the perfect lunch if you lead a busy lifestyle.   Not only is it easy to transport in one container but it's also designed to provide sustainable energy until dinnertime.  It's packed with everything you could ever want in a meal; protein, veggies, whole grains, healing herbs and spices.  Cook Santa Fe Quinoa in bulk on Sundays and your lunches are covered for the week! 
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Ingredients

  •  3/4 Cup Quinoa
  • 1 1/2 Cup Water
  • 1 Tsp Cumin Seeds
  • 3 Tbsp Fresh Lime Juice
  • 1/2 Cup Rinsed, Canned Black Beans
  • 6 Tbsp Olive Oil
  • 1 Small Red Pepper, Finely Diced
  • 1/2 Avocado, Finely Diced
  • 1/2 Cup Corn
  • 1/2 Cup Cilantro
  • Sea Salt
  • Freshly Ground Black Pepper

Instructions

  1. Soak quinoa for at least 15 minutes. Ideally soak it overnight.
  2. In a medium saucepan, combine quinoa and water and bring to a boil. Cover and simmer over low heat until the water is absorbed, about 15 minutes. Spread quinoa on a baking sheet; refrigerate for about 20 minutes.
  3. Meanwhile, in a small skillet, toast the cumin seeds over high heat, shaking the pan, until fragrant, about 2 minutes; transfer to a blender.   Add lime juice and oil and blend.  Season with salt and pepper.
  4. Pour the dressing into a bowl and add the black beans, bell pepper, avocado, corn, and cilantro. Scrape quinoa into the bowl, season with salt and pepper and serve.

Notes

Share your photos on Instagram by tagging @thefitandfearless #TFFkitchen :)




Follow along with the recipe video here ->
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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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