The recipes in this Strong Girl Recipe Book are fun, easy options and ideas for your meals. I encourage you to add in, take out, or substitute ingredients based on your preferences and taste. Make extra for leftovers and meals throughout the week or make less. Experiment in the kitchen and make your own recipes. Get creative and don’t feel limited! They all fit into your meal plan. Just adjust the serving sizes to fit your macronutrient breakdown and nutrient needs you calculated in The Strong Movement™: The Complete Guide to Unleashing Your Strong Nutrition Guide. If you don’t have an ingredient, roll with the punches and make the meal without it. No need to stop the show. I’ve learned that the simplest and most basic recipes go a long way. I’m all about efficiency and, realistically, we are all Strong Girls on the go with things to do, places to go, and people to see, so convenience is key!
WELCOME TO THE STRONG GIRL RECIPE BOOK!
Chicken is chicken, but there are endless different seasonings you can use to add a different flavor and give yourself a variety. The meals in this Strong Girl Recipe Book reflect clean, balanced and healthy recipes from around the world to help you decide what to eat when you have a certain craving! You don’t have to limit yourself to these recipes and meals, either. This Strong Girl Recipe Book is meant as a guide to help you and give you ideas for
your own creations in the kitchen, rather than limiting you to a set of recipes you cannot deviate from. Understanding nutrition and what your body needs to not only be healthy, but to also achieve your goals and build that Strong Body is important. It is my goal that these recipes help steer and guide you to find others that you like that are balanced, clean and healthy, fit your nutritional needs and that you can incorporate into your meal plans. I do have to say, though, that a little planning at the beginning of the week and effort in the kitchen will go a long way and help you stay on track. But, seriously, there’s no need to stress out about it! These meals are quick to make, but there are also some in here that you can take a crack at if you have more time on your plate and feel like channeling your inner strong and healthy Rachael Ray! I’ve given you all the tools you need to build your diet. You’ll grow to crave the “healthy stuff” and learn to enjoy preparing and cooking to fuel your Strong Body! Use your Strong Girl Journal™ to help you plan your meals at the beginning of the week, meal prep and document and track your nutritional progress on a daily basis. Happy Cooking!
- Ailis
The recipes in this Strong Girl Recipe Book are fun, easy options and ideas for your meals. I encourage you to add in, take out, or substitute ingredients based on your preferences and taste. Make extra for leftovers and meals throughout the week or make less. Experiment in the kitchen and make your own recipes. Get creative and don’t feel limited! They all fit into your meal plan. Just adjust the serving sizes to fit your macronutrient breakdown and nutrient needs you calculated in The Strong Movement™: The Complete Guide to Unleashing Your Strong Nutrition Guide. If you don’t have an ingredient, roll with the punches and make the meal without it. No need to stop the show. I’ve learned that the simplest and most basic recipes go a long way. I’m all about efficiency and, realistically, we are all Strong Girls on the go with things to do, places to go, and people to see, so convenience is key!
WELCOME TO THE STRONG GIRL RECIPE BOOK!
Chicken is chicken, but there are endless different seasonings you can use to add a different flavor and give yourself a variety. The meals in this Strong Girl Recipe Book reflect clean, balanced and healthy recipes from around the world to help you decide what to eat when you have a certain craving! You don’t have to limit yourself to these recipes and meals, either. This Strong Girl Recipe Book is meant as a guide to help you and give you ideas for
your own creations in the kitchen, rather than limiting you to a set of recipes you cannot deviate from. Understanding nutrition and what your body needs to not only be healthy, but to also achieve your goals and build that Strong Body is important. It is my goal that these recipes help steer and guide you to find others that you like that are balanced, clean and healthy, fit your nutritional needs and that you can incorporate into your meal plans. I do have to say, though, that a little planning at the beginning of the week and effort in the kitchen will go a long way and help you stay on track. But, seriously, there’s no need to stress out about it! These meals are quick to make, but there are also some in here that you can take a crack at if you have more time on your plate and feel like channeling your inner strong and healthy Rachael Ray! I’ve given you all the tools you need to build your diet. You’ll grow to crave the “healthy stuff” and learn to enjoy preparing and cooking to fuel your Strong Body! Use your Strong Girl Journal™ to help you plan your meals at the beginning of the week, meal prep and document and track your nutritional progress on a daily basis. Happy Cooking!
- Ailis
STRONG GIRL PROTEIN PANCAKES We are giving IHOP a run for their money with these protein pancakes! They are uniquely high in protein and will give you the necessary fuel to conquer your day! Who said you could only eat pancakes for breakfast? Breakfast for dinner is my favorite! These are great for weekend brunch with friends and family, as well! DIRECTIONS Blend all the ingredients together in a blender until you have a thick fluid batter consistency. Coat a non-stick pan with coconut oil and heat on medium heat. Pour the batter on the pan into a medium size round circle. Flip the pancakes after about 40 seconds or when the top is covered with bubbles and the edges are solid and cooked. Make sure the batter isn’t “runny” before flipping over! Finish cooking the other side another 20-30 sec or until they are cooked all the way through. Stack pancakes, drizzle 2 tsp of pure maple syrup and enjoy!
STRONG GIRL PROTEIN PANCAKES We are giving IHOP a run for their money with these protein pancakes! They are uniquely high in protein and will give you the necessary fuel to conquer your day! Who said you could only eat pancakes for breakfast? Breakfast for dinner is my favorite! These are great for weekend brunch with friends and family, as well! DIRECTIONS Blend all the ingredients together in a blender until you have a thick fluid batter consistency. Coat a non-stick pan with coconut oil and heat on medium heat. Pour the batter on the pan into a medium size round circle. Flip the pancakes after about 40 seconds or when the top is covered with bubbles and the edges are solid and cooked. Make sure the batter isn’t “runny” before flipping over! Finish cooking the other side another 20-30 sec or until they are cooked all the way through. Stack pancakes, drizzle 2 tsp of pure maple syrup and enjoy!
Mr. Potatohead Sweet Cakes
Yamcakes (Strong Girl Favorite!)
• 1/2 banana, mashed
• 1/2 cooked medium sweet potato
• 1/4 cup egg whites
• 2 tbs sprouted or coconut flour
Makes 7-8 small/med pancakes = 2 servings
• 3 tbs coconut flour
• 4 egg whites
• 1 tsp vanilla extract
• 1/4 cup fat-free plain yogurt
• Cinnamon to taste
• 2 oz unsweetened applesauce (will keep cakes moist)
Basic Banana Pancakes
• 1 scoop vanilla protein powder
• 1 scoop vanilla protein powder
• 1 tsp vanilla extract • Sprinkle cinnamon to taste
• 1 scoop vanilla protein powder • 1/2 cooked medium yam • 2 tbs sprouted or coconut flour • 1/2 cup egg whites • 2 oz unsweetened applesauce (will keep cakes moist) • 1 tbs vanilla extract
Brownie Cakes
• 1 scoop vanilla protein powder • 4 5g scoops of cacao powder • 1/8 cup or 4 tbs coconut flour • 1/3 ripe banana • 1/4 cup egg whites • 1/4 cup almond milk • 2 oz unsweetened applesauce • 5 drops stevia extract • 1/2 tbs vanilla extract
• Cinnamon to taste
• Dash of baking powder
• Sprinkle baking powder
Vanilla Oat Protein Pancakes
Nutrition facts per serving with maple syrup:
• 1 scoop vanilla protein powder • 1/4 cup old-fashioned oats
Cals 190– Fat 1g – Carbs 25g – Sugar 7g – Fiber 4g – Protein 21g
• 1/2 cup egg whites
Chocolate Oat Pancakes
• Cinnamon to taste
Makes about 9 pancakes = 2 servings
• 1 tsp vanilla extract
The Jack Johnson
• 1.5 scoops of chocolate or vanilla whey protein
• 1 scoop vanilla protein powder
• 2 tbs cacao powder w/ chocolate protein or 4 tbs w/ vanilla protein
• 1/2 cooked plantain
• 1 cup plain old-fashioned oats
• 1/4 cup egg whites
• 1 cup almond milk
• 1/4 cup almond milk
• 1 small banana
• 2 oz unsweetened applesauce
• 1 tsp baking powder
• 5 drops stevia extract
Nutritional facts per pancake: Cals - 77 - Fat - 2g - Carbs - 10g - Fiber - 2g - Protein - 6g
• 1/2 ripe banana • 1/8 cup or 4 tbs coconut flour
• 1/2 tbs vanilla extract • Dash of baking powder
Mr. Potatohead Sweet Cakes
Yamcakes (Strong Girl Favorite!)
• 1/2 banana, mashed
• 1/2 cooked medium sweet potato
• 1/4 cup egg whites
• 2 tbs sprouted or coconut flour
Makes 7-8 small/med pancakes = 2 servings
• 3 tbs coconut flour
• 4 egg whites
• 1 tsp vanilla extract
• 1/4 cup fat-free plain yogurt
• Cinnamon to taste
• 2 oz unsweetened applesauce (will keep cakes moist)
Basic Banana Pancakes
• 1 scoop vanilla protein powder
• 1 scoop vanilla protein powder
• 1 tsp vanilla extract • Sprinkle cinnamon to taste
• 1 scoop vanilla protein powder • 1/2 cooked medium yam • 2 tbs sprouted or coconut flour • 1/2 cup egg whites • 2 oz unsweetened applesauce (will keep cakes moist) • 1 tbs vanilla extract
Brownie Cakes
• 1 scoop vanilla protein powder • 4 5g scoops of cacao powder • 1/8 cup or 4 tbs coconut flour • 1/3 ripe banana • 1/4 cup egg whites • 1/4 cup almond milk • 2 oz unsweetened applesauce • 5 drops stevia extract • 1/2 tbs vanilla extract
• Cinnamon to taste
• Dash of baking powder
• Sprinkle baking powder
Vanilla Oat Protein Pancakes
Nutrition facts per serving with maple syrup:
• 1 scoop vanilla protein powder • 1/4 cup old-fashioned oats
Cals 190– Fat 1g – Carbs 25g – Sugar 7g – Fiber 4g – Protein 21g
• 1/2 cup egg whites
Chocolate Oat Pancakes
• Cinnamon to taste
Makes about 9 pancakes = 2 servings
• 1 tsp vanilla extract
The Jack Johnson
• 1.5 scoops of chocolate or vanilla whey protein
• 1 scoop vanilla protein powder
• 2 tbs cacao powder w/ chocolate protein or 4 tbs w/ vanilla protein
• 1/2 cooked plantain
• 1 cup plain old-fashioned oats
• 1/4 cup egg whites
• 1 cup almond milk
• 1/4 cup almond milk
• 1 small banana
• 2 oz unsweetened applesauce
• 1 tsp baking powder
• 5 drops stevia extract
Nutritional facts per pancake: Cals - 77 - Fat - 2g - Carbs - 10g - Fiber - 2g - Protein - 6g
• 1/2 ripe banana • 1/8 cup or 4 tbs coconut flour
• 1/2 tbs vanilla extract • Dash of baking powder
STRONG BODY MUG CAKES Mug cakes are my absolute favorite and packed with protein—perfect for a STRONG Body! Who would have thought that a “cake” would be healthy?! They are super simple and easy to make for any meal. Plus, they are delicious and you can customize them, too!
DIRECTIONS Mix all of the ingredients together with a spoon in your favorite mug and microwave for 1 minute. Play around with the cooking time depending on your microwave, type of mug cake, and the consistency you like—it will take some practice! For more of a lava cake with a runny middle cook less than you would for a solid cake. Be careful—cooking for slightly longer than needed will give you a rubber cake! This one takes some practice!
NOTES The type of protein powder will substantially change the consistency of the mug cake and time it needs to cook in the microwave, as well. For these recipes, I use whey protein isolate. For the yogurt, I recommend plain, honey or vanilla flavors of Greek, German or Icelandic yogurt. For the coffee creamer, I usually use what I have in my fridge, which is usually either So Delicious Coconut Creamer or Coffee Mate Nature’s Bliss Sweet Cream. Take these recipes, experiment with them and add your favorite toppings to satisfy your taste
STRONG BODY MUG CAKES Mug cakes are my absolute favorite and packed with protein—perfect for a STRONG Body! Who would have thought that a “cake” would be healthy?! They are super simple and easy to make for any meal. Plus, they are delicious and you can customize them, too!
DIRECTIONS Mix all of the ingredients together with a spoon in your favorite mug and microwave for 1 minute. Play around with the cooking time depending on your microwave, type of mug cake, and the consistency you like—it will take some practice! For more of a lava cake with a runny middle cook less than you would for a solid cake. Be careful—cooking for slightly longer than needed will give you a rubber cake! This one takes some practice!
NOTES The type of protein powder will substantially change the consistency of the mug cake and time it needs to cook in the microwave, as well. For these recipes, I use whey protein isolate. For the yogurt, I recommend plain, honey or vanilla flavors of Greek, German or Icelandic yogurt. For the coffee creamer, I usually use what I have in my fridge, which is usually either So Delicious Coconut Creamer or Coffee Mate Nature’s Bliss Sweet Cream. Take these recipes, experiment with them and add your favorite toppings to satisfy your taste
Vanilla Mug Cake
Banana Mug Cake
• 1 tsp coconut flour
• 1 tsp coconut flour
• 2 heaping tbs yogurt
• 1/3 mashed banana
• 5 tsp or 3 tbs egg whites
• 2 heaping tbs yogurt
• 1 tsp vanilla extract
• 5 tsp or 3 tbs egg whites
• 2 tbs coconut coffee creamer
• 1 tsp vanilla extract
• 2 tsp cinnamon or to taste
• 2 tbs coconut coffee creamer
• 1 scoop vanilla protein powder
• 1 scoop vanilla protein powder
• 2 tsp cinnamon or to taste
Chocolate Wasted Mug Cake (Strong Girl Favorite!)
Apple Pie Mug Cake
• 1 scoop vanilla protein powder
• 1 scoop chocolate protein powder or 1 scoop vanilla protein powder
• 1 tsp coconut flour
• 2 tsp raw organic cacao powder or 4 tsp raw organic cacao powder
• 5 tsp or 3 tbs egg whites
• 1 tsp coconut flour
• 1 tsp vanilla extract
• 2 heaping tbs yogurt • 5 tsp or 3 tbs egg whites • 1 tsp vanilla extract • 2 tbs coconut coffee creamer • 2 tsp cinnamon or to taste • *Optional- Chocolate Chips
Chocolate Covered Strawberries Mug Cake
• 2 heaping tbs plain yogurt • 2 oz unsweetened applesauce • 2 tbs coconut coffee creamer • 1 apple slice, chopped • Sprinkle granola or Ezekiel cereal • Cinnamon to taste
Hawaiian Mug Cake
• 1 scoop coconut vanilla protein powder • 2 tsp coconut flour • 2 tsp plain yogurt
• 1 scoop vanilla protein powder + 4 tsp or 3 5g scoop raw cacao powder
• 3 tbs egg whites
• OR 1 scoop chocolate protein powder + 2 tsp or 2 5g scoop raw cacao powder
• 1/2 cup chopped pineapple
• 3 chopped strawberries • 1 tsp coconut flour • 2 tbs yogurt • 5 tsp or 3 tbs egg whites • 1 oz unsweetened applesauce • 1 tsp vanilla extract • 2 tbs coconut coffee creamer • Cinnamon to taste
• 1/2 cooked plantain, mashed • 1 tsp vanilla extract • 2 tsp coconut coffee creamer • 1/4 cup chopped macadamia nuts • After heating top with coconut flakes
Vanilla Mug Cake
Banana Mug Cake
• 1 tsp coconut flour
• 1 tsp coconut flour
• 2 heaping tbs yogurt
• 1/3 mashed banana
• 5 tsp or 3 tbs egg whites
• 2 heaping tbs yogurt
• 1 tsp vanilla extract
• 5 tsp or 3 tbs egg whites
• 2 tbs coconut coffee creamer
• 1 tsp vanilla extract
• 2 tsp cinnamon or to taste
• 2 tbs coconut coffee creamer
• 1 scoop vanilla protein powder
• 1 scoop vanilla protein powder
• 2 tsp cinnamon or to taste
Chocolate Wasted Mug Cake (Strong Girl Favorite!)
Apple Pie Mug Cake
• 1 scoop vanilla protein powder
• 1 scoop chocolate protein powder or 1 scoop vanilla protein powder
• 1 tsp coconut flour
• 2 tsp raw organic cacao powder or 4 tsp raw organic cacao powder
• 5 tsp or 3 tbs egg whites
• 1 tsp coconut flour
• 1 tsp vanilla extract
• 2 heaping tbs yogurt • 5 tsp or 3 tbs egg whites • 1 tsp vanilla extract • 2 tbs coconut coffee creamer • 2 tsp cinnamon or to taste • *Optional- Chocolate Chips
Chocolate Covered Strawberries Mug Cake
• 2 heaping tbs plain yogurt • 2 oz unsweetened applesauce • 2 tbs coconut coffee creamer • 1 apple slice, chopped • Sprinkle granola or Ezekiel cereal • Cinnamon to taste
Hawaiian Mug Cake
• 1 scoop coconut vanilla protein powder • 2 tsp coconut flour • 2 tsp plain yogurt
• 1 scoop vanilla protein powder + 4 tsp or 3 5g scoop raw cacao powder
• 3 tbs egg whites
• OR 1 scoop chocolate protein powder + 2 tsp or 2 5g scoop raw cacao powder
• 1/2 cup chopped pineapple
• 3 chopped strawberries • 1 tsp coconut flour • 2 tbs yogurt • 5 tsp or 3 tbs egg whites • 1 oz unsweetened applesauce • 1 tsp vanilla extract • 2 tbs coconut coffee creamer • Cinnamon to taste
• 1/2 cooked plantain, mashed • 1 tsp vanilla extract • 2 tsp coconut coffee creamer • 1/4 cup chopped macadamia nuts • After heating top with coconut flakes
SAUCES, MARINADES, SEASONINGS, DRESSINGS & DIPS
FAVORITE SAUCE BRANDS: • Majestic Garlic Spread –Garlic, Cilantro & Cayenne • Kronfli Brothers – Cauliflower Spread • All-Spice Café Chipotle Garlic Sauce • Tobasco Chipotle Sauce
SAUCES, MARINADES, SEASONINGS, DRESSINGS & DIPS
FAVORITE SAUCE BRANDS: • Majestic Garlic Spread –Garlic, Cilantro & Cayenne • Kronfli Brothers – Cauliflower Spread • All-Spice Café Chipotle Garlic Sauce • Tobasco Chipotle Sauce
Red Hot Pepper & Cheese Greek Dip
Pomegranate Vinaigrette
• 2 tbs pomegranate juice
Sun-Dried Tomato & Black Bean Spread
Cilantro Lime Vinaigrette
• 1/2 cup of chopped cilantro
• 1 can low-sodium black beans, drained
• 1/4 cup avocado oil
• 2 red peppers, bell or hot, chopped
• 2 tbs red wine vinegar or apple cider vinegar
• 2 garlic cloves
• 1-2 tbs fresh lime juice
• 2 tsp red chili pepper flakes
• 1 tbs olive oil
• 4 sun-dried tomatoes
• 1 tsp paprika
• 1 tbs honey
• 3 tbs plain Greek yogurt
• salt & pepper to taste
• 2 tbs red wine vinegar or 1 tbs apple cider vinegar
• 1 tbsp apple cider vinegar OR red wine vinegar
• 1 tsp apple cider vinegar
Add pomegranate arils to dressing once blended.
• 1/3 cup olive oil
• 1/2 cup feta cheese Blend together in blender or food processor until desired consistency.
• 1 clove garlic, minced
• 3 tbs olive oil
• 1/2 tsp oregano
• Lime juice, to taste
• Salt and pepper to taste
• Water (eyeball/pour to liquify paste as you blend) Combine all the ingredients into a blender and blend away until you get the consistency you want. I prefer it thicker and less watery.
Creamy Avocado Cilantro Dressing • 1 large ripe avocado • 1/4 cup olive oil • Fresh cilantro • 1 jalapeño, stem & seeds removed • 2 garlic cloves • 1 lime, juice • 1 tbs honey • 2 tbs apple cider vinegar
Blend the dressing together and let it set for at least 30 minutes before serving
Sesame Ginger Dressing • 1 tbs ginger, minced
• 2 tbs toasted sesame oil OR 2 tbs peanut oil + 2 tbs sesame seeds • 2 tbs apple cider vinegar • 1/2 tsp fresh ground pepper • Salt to taste Stir ingredients together and refrigerate for 20 minutes before serving.
Basil Feta Dip
• 1/2 cup plain Greek yogurt
• 1/4 cup water (use to make thinner)
• 1/4 cup crumbled feta
Blend all ingredients in blender until creamy. Add water as desired for thinner consistency. Let sit in fridge for 30 minutes before serving over a bed of greens.
• 1 garlic clove, minced • 2 tbs basil, fresh or dried • 2 tsp lemon juice • pepper & salt to taste Whisk together all of the ingredients and enjoy!
Red Hot Pepper & Cheese Greek Dip
Pomegranate Vinaigrette
• 2 tbs pomegranate juice
Sun-Dried Tomato & Black Bean Spread
Cilantro Lime Vinaigrette
• 1/2 cup of chopped cilantro
• 1 can low-sodium black beans, drained
• 1/4 cup avocado oil
• 2 red peppers, bell or hot, chopped
• 2 tbs red wine vinegar or apple cider vinegar
• 2 garlic cloves
• 1-2 tbs fresh lime juice
• 2 tsp red chili pepper flakes
• 1 tbs olive oil
• 4 sun-dried tomatoes
• 1 tsp paprika
• 1 tbs honey
• 3 tbs plain Greek yogurt
• salt & pepper to taste
• 2 tbs red wine vinegar or 1 tbs apple cider vinegar
• 1 tbsp apple cider vinegar OR red wine vinegar
• 1 tsp apple cider vinegar
Add pomegranate arils to dressing once blended.
• 1/3 cup olive oil
• 1/2 cup feta cheese Blend together in blender or food processor until desired consistency.
• 1 clove garlic, minced
• 3 tbs olive oil
• 1/2 tsp oregano
• Lime juice, to taste
• Salt and pepper to taste
• Water (eyeball/pour to liquify paste as you blend) Combine all the ingredients into a blender and blend away until you get the consistency you want. I prefer it thicker and less watery.
Creamy Avocado Cilantro Dressing • 1 large ripe avocado • 1/4 cup olive oil • Fresh cilantro • 1 jalapeño, stem & seeds removed • 2 garlic cloves • 1 lime, juice • 1 tbs honey • 2 tbs apple cider vinegar
Blend the dressing together and let it set for at least 30 minutes before serving
Sesame Ginger Dressing • 1 tbs ginger, minced
• 2 tbs toasted sesame oil OR 2 tbs peanut oil + 2 tbs sesame seeds • 2 tbs apple cider vinegar • 1/2 tsp fresh ground pepper • Salt to taste Stir ingredients together and refrigerate for 20 minutes before serving.
Basil Feta Dip
• 1/2 cup plain Greek yogurt
• 1/4 cup water (use to make thinner)
• 1/4 cup crumbled feta
Blend all ingredients in blender until creamy. Add water as desired for thinner consistency. Let sit in fridge for 30 minutes before serving over a bed of greens.
• 1 garlic clove, minced • 2 tbs basil, fresh or dried • 2 tsp lemon juice • pepper & salt to taste Whisk together all of the ingredients and enjoy!
Poppyseed Dressing
• 2 tbs apple cider vinegar
Pear Dressing
• 2 tbs shallot or onion powder
• 2 tbs honey
• 4 tbs olive oil
• 2 tbs olive oil
• 2 tbs lemon juice
• 2 tsp Dijon mustard
• 1/4 pear, chopped
• 2 tsp poppy seeds
• salt & pepper to taste
• salt & pepper to taste • 1/3 cup small-diced red onion or ½ tsp onion powder Blend all the ingredients together in food processor or blender.
Blend ingredients together in blender or food processor.
Greek Dressing • 2 tbs olive oil
Summer Vinaigrette
• 2 tbs apple cider vinegar
• 1/4 cup fresh orange juice (2 oranges)
• 1 tbs Dijon mustard or 1 tsp mustard seeds or lemon juice, to taste
• 1/4 cup olive oil
• 1 tsp pepper
• 1 tbs red wine vinegar or 1 tsp apple cider vinegar
• 1 tsp dried basil
• 1/2 tsp honey
• 1 garlic clove, minced
• sea salt & pepper to taste Whisk together and refrigerate for 20 minutes before serving.
• 1 tsp dried oregano Blend all the dressing ingredients together in food processor or blender and pour over salad.
Poppyseed Dressing
• 2 tbs apple cider vinegar
Pear Dressing
• 2 tbs shallot or onion powder
• 2 tbs honey
• 4 tbs olive oil
• 2 tbs olive oil
• 2 tbs lemon juice
• 2 tsp Dijon mustard
• 1/4 pear, chopped
• 2 tsp poppy seeds
• salt & pepper to taste
• salt & pepper to taste • 1/3 cup small-diced red onion or ½ tsp onion powder Blend all the ingredients together in food processor or blender.
Blend ingredients together in blender or food processor.
Greek Dressing • 2 tbs olive oil
Summer Vinaigrette
• 2 tbs apple cider vinegar
• 1/4 cup fresh orange juice (2 oranges)
• 1 tbs Dijon mustard or 1 tsp mustard seeds or lemon juice, to taste
• 1/4 cup olive oil
• 1 tsp pepper
• 1 tbs red wine vinegar or 1 tsp apple cider vinegar
• 1 tsp dried basil
• 1/2 tsp honey
• 1 garlic clove, minced
• sea salt & pepper to taste Whisk together and refrigerate for 20 minutes before serving.
• 1 tsp dried oregano Blend all the dressing ingredients together in food processor or blender and pour over salad.
INDIAN RECIPES
INDIAN RECIPES
Coconut Shrimp
• 1 pound shrimp • 2 cups spinach • 1 tbs coconut oil • 1 can regular coconut milk (not light) • 1 tsp yellow curry powder • 1/2 tsp ground cardamom • 1 onion, chopped • 1/4 cup fresh cilantro
Heat coconut oil on medium-high heat in pan. Cook onions until translucent. Lower to medium heat. Add in curry powder and cardamom. Cook for another minute. Add in coconut milk and simmer for 5 to 10 minutes. Add spinach and shrimp to sauce and cook all the way through. Top with cilantro. Optional: Serve on top of brown rice or quinoa.
Chicken Curry
• Skinless chicken breast, chopped
Tandoori Chicken (Strong Girl Favorite!)
• 4 tbs peanut oil
• Skinless chicken breast fillets
• 1 large onion, sliced
• 1 onion, minced
• 2 tsp garlic powder or 4 garlic cloves; minced
• 2 garlic cloves, minced
• 1 1/2 tsp ground cayenne or ground red pepper
• 1 cup yogurt, plain, Greek, German, Icelandic • 1 1/2 tbs lemon juice
• 1/2 tsp ground turmeric
• 1 tsp fresh cilantro
• 1/4 tsp ground cumin
• 1/2 tsp paprika
• 1 1/2 tsp curry powder
• 1/2 tsp ginger
• 1 tbs water for paste
• 1/2 tsp ground cumin
• 1 cup water
• 1/2 tsp ground turmeric
• 1 Tbsp apple cider vinegar • 2 cups tomatoes, chopped (optional)
• salt, pepper, cloves & cinnamon to taste
Heat oil in saucepan on medium-high heat and sauté onions for 10 minutes or until caramelized. Mix garlic, cayenne, turmeric and cumin in bowl with 1 tbs water to make a paste. Pour paste into saucepan with onions and stir for 5 minutes.
Marinate chicken with all the ingredients and preferably let sit and marinate in the fridge overnight. Place chicken on baking sheet and bake in oven for 25-30 minutes or until cooked at 500°F. Serve with quinoa, brown rice or roasted veggies
Add tomatoes (optional) and bring the heat down to medium. Add in chicken and cook for 10 minutes. Then add in 1 cup of water and bring it to a boil. Add apple cider vinegar and reduce heat to a simmer and leave the chicken uncovered until fully cooked through. Serve with a side salad/greens, veggies, quinoa or brown rice
Coconut Shrimp
• 1 pound shrimp • 2 cups spinach • 1 tbs coconut oil • 1 can regular coconut milk (not light) • 1 tsp yellow curry powder • 1/2 tsp ground cardamom • 1 onion, chopped • 1/4 cup fresh cilantro
Heat coconut oil on medium-high heat in pan. Cook onions until translucent. Lower to medium heat. Add in curry powder and cardamom. Cook for another minute. Add in coconut milk and simmer for 5 to 10 minutes. Add spinach and shrimp to sauce and cook all the way through. Top with cilantro. Optional: Serve on top of brown rice or quinoa.
Chicken Curry
• Skinless chicken breast, chopped
Tandoori Chicken (Strong Girl Favorite!)
• 4 tbs peanut oil
• Skinless chicken breast fillets
• 1 large onion, sliced
• 1 onion, minced
• 2 tsp garlic powder or 4 garlic cloves; minced
• 2 garlic cloves, minced
• 1 1/2 tsp ground cayenne or ground red pepper
• 1 cup yogurt, plain, Greek, German, Icelandic • 1 1/2 tbs lemon juice
• 1/2 tsp ground turmeric
• 1 tsp fresh cilantro
• 1/4 tsp ground cumin
• 1/2 tsp paprika
• 1 1/2 tsp curry powder
• 1/2 tsp ginger
• 1 tbs water for paste
• 1/2 tsp ground cumin
• 1 cup water
• 1/2 tsp ground turmeric
• 1 Tbsp apple cider vinegar • 2 cups tomatoes, chopped (optional)
• salt, pepper, cloves & cinnamon to taste
Heat oil in saucepan on medium-high heat and sauté onions for 10 minutes or until caramelized. Mix garlic, cayenne, turmeric and cumin in bowl with 1 tbs water to make a paste. Pour paste into saucepan with onions and stir for 5 minutes.
Marinate chicken with all the ingredients and preferably let sit and marinate in the fridge overnight. Place chicken on baking sheet and bake in oven for 25-30 minutes or until cooked at 500°F. Serve with quinoa, brown rice or roasted veggies
Add tomatoes (optional) and bring the heat down to medium. Add in chicken and cook for 10 minutes. Then add in 1 cup of water and bring it to a boil. Add apple cider vinegar and reduce heat to a simmer and leave the chicken uncovered until fully cooked through. Serve with a side salad/greens, veggies, quinoa or brown rice