breakfast, gluten free, recipes, vegan

Creamy Quinoa

If you’re looking for a gluten free, vegan, hearty, healthy, and delicious hot breakfast, look no further!

This fabulous recipe that will warm your belly on those chilly fall mornings.

I love that the recipe is so versatile. Add in peaches, blueberries, strawberries, or blackberries. Bananas and cinnamon one day, pumpkin puree the next! This recipe can be customized to meet your tastes.

Creamy Quinoa
1 cup of quinoa – make sure you rinse it really well
2 cups of water
1 cup coconut milk, or milk of your choice
1 teaspoon of ground cinnamon
1 teaspoon of ground cardamom
Dash of salt
1 ½ cups blueberries, peaches, strawberries, or other fruit of your choice

1. Combine quinoa and water in a medium saucepan and bring to a boil.
2. Reduce heat, cover, and simmer for 10 – 15 minutes.
3. Stir in milk, spices, and fruit; warm through.
4. Top with brown sugar, chopped pecans or walnuts, or hemp seeds, if desired.

That’s it! Quick, easy, and delicious!

If you make this recipe at home, leave a comment and let me know what you put in to make it your own.

Take care of yourself, be nice to yourself, and be well. And until next time – veg in, don’t veg out!

Karen

Did you get your copy of Your Best Year Yet! October is all about cooking, so get your copy TODAY at http://www.amazon.com.

Karen Ann Kennedy’s commitment to wellness and service is at the heart of her life and career. As a black belt in Tae Kwon Do, a decorated United States Army veteran, and a longtime Human Resources Director, it is only natural that Karen would launch The Caring Coaching Center, to support others in reaching their health, fitness, and lifestyle goals. As the company’s President, CEO, and “Coach in Chief,” Karen provides individual, group, and corporate health and wellness coaching that is flexible, fun, and free of denial. As Karen likes to say: “Little changes. BIG results!”

Thanks to her studies at The Institute for Integrative Nutrition, the world’s largest nutrition school, Karen is well versed in the importance of nutrition and healthy living. Karen also has extensive experience in compassionately coaching and counseling others through her work in human resources and volunteer management, having worked in this industry for over 20 years.

Karen shares her knowledge and passion for healthy living as a regular contributor to The Huffington Post. Known for her bright smile, boundless energy, and approachability, Karen is an in-demand speaker who has presented training programs for many prestigious organizations and schools in the Philadelphia area, including The National Constitution Center, The Urban League of Philadelphia, Constitution High School, Planned Parenthood of New Jersey, The Penn Museum of Archeology and Anthropology, City Year of Greater Philadelphia, and the Upper Darby School District.

Karen is also a decorated veteran of the United States Army, serving her country for eight years including a tour of duty in Saudi Arabia during Operation Desert Storm.

Born and raised in Philadelphia, and now residing in Ocean City, New Jersey, Karen offers Caring Coaching to clients nationwide. In addition to coaching, she loves cooking, marathon running, and writing her blog, Carrots Don’t Scream When You Boil Them.

Karen is also the author of Your Best Year Yet! 365 Days of Little Changes that Add Up to Big Results! Available on http://www.amazon.com.

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foot smoother

Rosemary Citrus Foot Smoother

Happy September Everybody! I hope you had a wonderful summer! I know I did; but after lots of barefoot walks on the beach, running, and wearing cute sandals, I’m not sure my feet enjoyed the summer season as much as the rest of me did!

Since I’ve started seriously training again for another marathon, and after working long hours on my feet, I’ve started to notice how achy my feet are at the end of the day. This rosemary and citrus foot smoother will not only help your feet look and feel smooth, it also helps tired feet feel great.

If you find your feet are sore at the end of the day, you might try this smoother to ease foot pain, but don’t use it too soon to bedtime; citrus scents are normally used to invigorate and energize, so the scents in this smoother might actually keep you awake!

Rosemary and Citrus Foot Smoother

½ cup of sea salt
2 ounces of a carrier oil such as almond or grapeseed oil
10 drops of grapefruit essential oil
8 drops of lemon essential oil
6 drops of lime essential oil
10 drops of rosemary essential oil
1 spring of rosemary, chopped finely

1. Mix all ingredients together in a bowl.
2. Soak feet in warm water for 10 minutes to soften skin.
3. Rub rosemary mixture onto feet.
4. Wrap feet in plastic wrap and then cover feet with a towel.
5. Leave on for 15 minutes.
6. Rinse with warm water.

There you have it! I hope your tootsies enjoy!

Take care of yourself, be nice to yourself, and be well. And until next time – veg in, don’t veg out!

Karen

Karen Ann Kennedy’s commitment to wellness and service is at the heart of her life and career. As a black belt in Tae Kwon Do, a decorated United States Army veteran, and a longtime Human Resources Director, it is only natural that Karen would launch The Caring Coaching Center, to support others in reaching their health, fitness, and lifestyle goals. As the company’s President, CEO, and “Coach in Chief,” Karen provides individual, group, and corporate health and wellness coaching that is flexible, fun, and free of denial. As Karen likes to say: “Little changes. BIG results!”

Thanks to her studies at The Institute for Integrative Nutrition, the world’s largest nutrition school, Karen is well versed in the importance of nutrition and healthy living. Karen also has extensive experience in compassionately coaching and counseling others through her work in human resources and volunteer management, having worked in this industry for over 20 years.

Karen shares her knowledge and passion for healthy living as a regular contributor to The Huffington Post. Known for her bright smile, boundless energy, and approachability, Karen is an in-demand speaker who has presented training programs for many prestigious organizations and schools in the Philadelphia area, including The National Constitution Center, The Urban League of Philadelphia, Constitution High School, Planned Parenthood of New Jersey, The Penn Museum of Archeology and Anthropology, City Year of Greater Philadelphia, and the Upper Darby School District.

Karen is also a decorated veteran of the United States Army, serving her country for eight years including a tour of duty in Saudi Arabia during Operation Desert Storm.

Born and raised in Philadelphia, and now residing in Ocean City, New Jersey, Karen offers Caring Coaching to clients nationwide. In addition to coaching, she loves cooking, marathon running, and writing her blog, Carrots Don’t Scream When You Boil Them.

Karen is also the author of Your Best Year Yet! 365 Days of Little Changes that Add Up to Big Results! Available on www.amazon.com.

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