The Strong Table starter cookbook

THE STRONG TABLE STARTER COOKBOOK / VOLUME 01 12 original recipes for practical, enjoyable eating. TRAIN WELL. EAT WELL. KEEP GOING.

A GOOD PLACE TO BEGIN This collection brings together twelve original recipe ideas from the Strong Table preview. Use the steps and shopping notes as a starting point, then adjust ingredients and portions for your own preferences and needs. WHAT IS INSIDE 01 Lemon chicken crunch bowl 02 Smoky turkey lettuce tacos 03 Salmon avocado plate 04 Berry oat power bowl 05 Ginger peanut tofu noodles 06 Herby egg-white skillet 07 Broccoli bean baked potato 08 Cottage cheese peach toast 09 Chili-lime shrimp rice bowls 10 Weeknight red lentil soup 11 Garlic chicken cauliflower skillet 12 Sardine avocado cucumber boats NUTRITION NOTE Per-serving figures on each recipe are rounded estimates from the listed ingredients. Brands, substitutions, cooked weights and portions can change the result. Review figures before using for individual nutrition care. THE STRONG TABLE / STARTER COOKBOOK 02

THE STRONG TABLE / RECIPE 01 Lemon chicken crunch bowl 25 MINUTES / 2 SERVINGS / HIGH PROTEIN, HIGH CARB 370 KCAL / 50 G PROTEIN / 30 G CARBS / 7 G FAT - PER SERVING An original flexible bowl. Increase rice for a higher carbohydrate meal. INGREDIENTS METHOD 2 chicken breasts (about 300 g) 1 cup cooked brown rice 2 cups chopped cucumber and tomato 2 cups baby spinach 2 tbsp plain Greek yogurt 1 lemon 1 tsp olive oil Pepper, parsley and garlic 01 Cook chicken thoroughly in a skillet with oil, pepper and garlic; rest and slice. 02 Divide warm rice, spinach and vegetables between two bowls. 03 Stir yogurt with lemon juice and parsley; spoon over the chicken. THE STRONG TABLE / STARTER COOKBOOK 03

THE STRONG TABLE / RECIPE 02 Smoky turkey lettuce tacos 20 MINUTES / 2 SERVINGS / HIGH PROTEIN, LOW CARB 250 KCAL / 45 G PROTEIN / 13 G CARBS / 3 G FAT - PER SERVING Use a food thermometer for safe cooking; nutrition depends on turkey selection. INGREDIENTS METHOD 300 g extra lean ground turkey 8 large romaine leaves 1 cup diced tomatoes 1 small onion 1 tsp smoked paprika 1 tsp cumin 1 lime 2 tbsp plain nonfat Greek yogurt 01 Brown turkey with onion and spices until fully cooked. 02 Spoon into washed lettuce leaves with tomatoes. 03 Finish with yogurt and lime. THE STRONG TABLE / STARTER COOKBOOK 04

THE STRONG TABLE / RECIPE 03 Salmon avocado plate 25 MINUTES / 2 SERVINGS / HIGH PROTEIN, LOW CARB 540 KCAL / 36 G PROTEIN / 15 G CARBS / 37 G FAT - PER SERVING Naturally higher in fat from salmon, avocado and olive oil. INGREDIENTS METHOD 2 salmon fillets (about 300 g total) 1 ripe avocado 3 cups mixed greens 1 cucumber 1 lemon 2 tsp olive oil Dill and pepper 01 Bake salmon at 200°C / 400°F until cooked through. 02 Arrange greens, cucumber and avocado on plates. 03 Add salmon and dress with lemon, oil and dill. THE STRONG TABLE / STARTER COOKBOOK 05

THE STRONG TABLE / RECIPE 04 Berry oat power bowl 10 MINUTES / 1 SERVINGS / HIGH CARB, HIGH PROTEIN 340 KCAL / 25 G PROTEIN / 51 G CARBS / 5 G FAT - PER SERVING Use plain yogurt and adjust milk to your needs. INGREDIENTS METHOD ½ cup rolled oats ¾ cup nonfat Greek yogurt ½ cup berries ½ cup milk of choice 1 tsp cinnamon 01 Cook oats in milk according to package directions. 02 Top with yogurt, berries and cinnamon. THE STRONG TABLE / STARTER COOKBOOK 06

THE STRONG TABLE / RECIPE 05 Ginger peanut tofu noodles 25 MINUTES / 2 SERVINGS / HIGH CARB, PLANT-BASED 465 KCAL / 28 G PROTEIN / 52 G CARBS / 17 G FAT - PER SERVING A convenient plant-based dinner with carbohydrate for training days. INGREDIENTS METHOD 250 g firm tofu 120 g dry whole-wheat noodles 2 cups broccoli 2 tbsp peanut butter 1 tbsp low-sodium soy sauce 1 tsp grated ginger Water to thin sauce 01 Cook noodles and steam broccoli. 02 Pan-sear cubed tofu until golden. 03 Whisk peanut butter, soy sauce, ginger and water; toss everything together. THE STRONG TABLE / STARTER COOKBOOK 07

THE STRONG TABLE / RECIPE 06 Herby egg-white skillet 15 MINUTES / 1 SERVINGS / HIGH PROTEIN, LOW CARB 225 KCAL / 32 G PROTEIN / 12 G CARBS / 5 G FAT - PER SERVING One of the leaner choices in this collection. INGREDIENTS METHOD 1 whole egg ¾ cup liquid egg whites 1 cup chopped mushrooms 1 cup spinach ½ bell pepper Chives and black pepper 01 Cook vegetables in a nonstick skillet until softened. 02 Add egg and egg whites; cook until set. 03 Top with herbs and serve. THE STRONG TABLE / STARTER COOKBOOK 08

THE STRONG TABLE / RECIPE 07 Broccoli bean baked potato 20 MINUTES / 2 SERVINGS / HIGH CARB, LOW FAT 280 KCAL / 12 G PROTEIN / 54 G CARBS / 2 G FAT - PER SERVING Inspired by the ingredient pairing in USDA MyPlate's broccoli baked potatoes; this preparation is original. INGREDIENTS METHOD 2 medium potatoes 1 cup cooked white beans 2 cups broccoli 2 tbsp plain yogurt or dairy-free alternative Smoked paprika and pepper 01 Microwave or bake potatoes until tender. 02 Steam broccoli and warm beans with paprika. 03 Split potatoes and top with beans, broccoli and yogurt. THE STRONG TABLE / STARTER COOKBOOK 09

THE STRONG TABLE / RECIPE 08 Cottage cheese peach toast 8 MINUTES / 1 SERVINGS / HIGH PROTEIN, HIGH CARB 390 KCAL / 29 G PROTEIN / 57 G CARBS / 6 G FAT - PER SERVING An easy breakfast or post-training snack. INGREDIENTS METHOD 2 slices whole-grain bread ¾ cup low-fat cottage cheese 1 peach, sliced 1 tsp honey Cinnamon 01 Toast bread until crisp. 02 Spread cottage cheese on each slice and top with peach. 03 Finish with cinnamon and a little honey. THE STRONG TABLE / STARTER COOKBOOK 10

THE STRONG TABLE / RECIPE 09 Chili-lime shrimp rice bowls 20 MINUTES / 2 SERVINGS / HIGH PROTEIN, HIGH CARB 400 KCAL / 40 G PROTEIN / 46 G CARBS / 4 G FAT - PER SERVING Choose the rice portion that fits your training day. INGREDIENTS METHOD 300 g peeled shrimp 1½ cups cooked rice 2 cups shredded cabbage 1 bell pepper 1 lime 1 tsp olive oil Chili flakes and cilantro 01 Cook shrimp in a hot pan with oil until opaque and cooked through. 02 Divide rice and vegetables between bowls. 03 Top with shrimp, lime and cilantro. THE STRONG TABLE / STARTER COOKBOOK 11

THE STRONG TABLE / RECIPE 10 Weeknight red lentil soup 30 MINUTES / 4 SERVINGS / HIGH CARB, LOW FAT 265 KCAL / 17 G PROTEIN / 46 G CARBS / 1 G FAT - PER SERVING Batch cook and refrigerate promptly for later meals. INGREDIENTS METHOD 1½ cups dry red lentils 1 onion, diced 2 carrots, diced 1 can diced tomatoes 5 cups low-sodium broth 1 tsp cumin 1 lemon 01 Simmer onion and carrots in a splash of broth for five minutes. 02 Add lentils, tomatoes, remaining broth and cumin; simmer until tender. 03 Finish with lemon and divide into four bowls. THE STRONG TABLE / STARTER COOKBOOK 12

THE STRONG TABLE / RECIPE 11 Garlic chicken cauliflower skillet 25 MINUTES / 2 SERVINGS / HIGH PROTEIN, LOW CARB 270 KCAL / 38 G PROTEIN / 16 G CARBS / 5 G FAT - PER SERVING A lean meal with generous vegetables. INGREDIENTS METHOD 300 g skinless chicken breast, cubed 3 cups cauliflower florets 1 zucchini 2 garlic cloves 1 tsp olive oil Parsley and lemon 01 Cook chicken in oil until thoroughly done. 02 Add cauliflower, zucchini, garlic and a splash of water; cover until tender. 03 Finish with parsley and lemon. THE STRONG TABLE / STARTER COOKBOOK 13

THE STRONG TABLE / RECIPE 12 Sardine avocado cucumber boats 10 MINUTES / 2 SERVINGS / HIGH PROTEIN, LOW CARB 370 KCAL / 27 G PROTEIN / 16 G CARBS / 24 G FAT - PER SERVING Choose sardines packed in water or oil based on preference. INGREDIENTS METHOD 2 cans sardines, drained 1 avocado 2 large cucumbers 1 lemon Fresh dill and pepper 01 Halve cucumbers and scoop out the centers. 02 Mash avocado with lemon and dill, then fold in sardines. 03 Spoon into cucumbers and serve chilled. THE STRONG TABLE / STARTER COOKBOOK 14

A SIMPLE 7-DAY SHOP Use the first seven recipes for one flexible dinner plan. MON Lemon chicken crunch bowl TUE Smoky turkey lettuce tacos WED Salmon avocado plate THU Berry oat power bowl FRI Ginger peanut tofu noodles SAT Herby egg-white skillet SUN Broccoli bean baked potato SHOPPING NOTES • Review serving sizes and multiply ingredients for your household. • Check pantry staples before shopping: oil, spices, garlic and lemon. • Wash produce and refrigerate perishable food promptly. • Swap ingredients to match allergies, budget and preferences. THE STRONG TABLE / STARTER COOKBOOK 15