Steph Hendel
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Skinny Strawberry Milkshake

8/1/2014

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Skinny Strawberry Milkshake

>> Only 4 Ingredients <<
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Ingredients:

  • 1 Cup Frozen Organic Strawberries
  • 1 Splash of Unsweetened Almond or Coconut Milk
  • 1 Handful Almonds
  • 1 Avocado

Instructions:

  • Blend ingredients until completely smooth. Serve in a tall glass with a straw and spoon. Add cocao powder and chia seeds if you're feelin' frisky.

Tag it! 

Take a photo of your Skinny Strawberry Milkshake and post it up on Instagram or Facebook. Tag me so I can feature your photo on @stephhendel  #TFFKitchen #TFFSummerChallenge.

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.

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Runner's Recovery Smoothie

6/23/2014

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RUNNER'S RECOVERY SMOOTHIE

Are you ready for a killer after workout smoothie recipe?


The Runners Recovery Smoothie is packed with nutrients to fuel your body and heal your muscles faster after a run. The coconut water will hydrate you and has 4x’s the potassium as a banana. Potassium helps to re-fuels your muscles and avoid cramps. Spirulina is 60% protein (12 times the amount of protein available in steak). Protein is one of the best things to eat after a workout because it helps build muscle. Spirulina is also nitrogen-based so it brings oxygen to your cells so that you won’t have intense soreness. 

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Ingredients 

  • 1 Banana
  • 1/2 Avocado
  • 1 Tbsp Spirulina
  • 1 Tbsp Hemp Seeds
  • 1 Cup Organic Greens (kale, spinach, spring mix)
  • 1 Cup Coconut Water

Instructions

  1. Blend all ingredients together and eat after a workout or your 5K Training.
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Notes

Share your photos on Facebook or Instagram by tagging @thefitandfearless #fTFFkitchen :)
 Have an amazing day! 

Your coach and trainer,

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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
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Are you a member of The Fit and Fearless community?

Learn how to be at your peak level of performance athletically, mentally, emotionally, financially and in relationships.  Sign up below for exclusive content from health experts and up and coming thought leaders.

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Ginger Turmeric Tea

6/23/2014

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GINGER TURMERIC TEA

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Ingredients

  • Fresh turmeric root (about 2 inches) grated finely (use an old plate to grate onto because fresh turmeric will stain yellow)
  • Fresh ginger root (about 2 inches) grated finely
  • 4 Cups of water

Instructions

  1. Measure 4 cups of water into a small pot and bring to a boil on the stove. Make sure that the water has come to a full boil.
  2. Add grated turmeric and ginger to the boiling water and reduce to simmer for 8 to 10 minutes. Remove from heat and let stand for 15 minutes – 3 hours. This will extract the beneficial compounds from the turmeric and ginger.
  3. Strain tea into a cup or container. The particles of turmeric and ginger will be filtered out.
  4. Add honey to taste and a slice of lemon. The honey and lemon will make the tea a bit more palatable.

Notes

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

Email 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
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Are you a member of The Fit and Fearless community?

Learn how to be at your peak level of performance athletically, mentally, emotionally, financially and in relationships.  Sign up below for exclusive content from health experts and up and coming thought leaders.

Get Started Today!

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Chia Water

6/23/2014

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This is amazing to take on a hike, before a workout, or out for a long day. It will keep you super hydrated and is pretty filling.

Ingredients 

  • 1 tbsp chia seeds
  • Water bottle filled with filtered water

Instructions

  1. Pour chia seeds in water bottle and shake.
  2. Shake occasionally every 15 minutes to let the chia seeds soak up with water.

Notes

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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