recipes, Uncategorized, vegan

Fried “Chicken”

I have this “nugget” button hanging on the back of my backpack; it’s been there for years!

I know I’ve mentioned before that I don’t eat meat, in fact, I follow a mostly vegan diet, but I try not to be “preachy” about it.

Would I like it if everyone stopped eating meat? Of course! But I’m not the veggie police and so if people choose to eat meat, that’s their business.

But as a non-meat eater, I’m always looking for clever recipes to banish food boredom. I mean, there are only so many salads a girl can eat!

I found this recipe for fried “chicken” years ago. I don’t remember where I got it from, but I copied it from somewhere and I use it pretty often. I even use it when I have company and my carnivore friends have thoroughly enjoyed it.

Serve it with a side of baked beans, some corn, and a pan of cornbread for a summer BBQ style dinner, or make a big batch and slice it up on top of your salad for a quick lunch or quick weekday dinner.


Fried “Chicken”

1 teaspoon of salt
½ teaspoon of onion powder
1 teaspoon of garlic powder
1 teaspoon of pepper
2 cups of white flour
¼ cup of nutritional yeast
3 tablespoons of yellow mustard
½ cup of water
2 tablespoons of baking powder
3 ½ cups of vegetable oil
1 pound of fake chicken (I like Morningstar Farms or Gardein)

1. Mix together the salt, onion powder, garlic powder, pepper, flour and yeast in a big bowl.
2. In a separate bowl mix the mustard with the water.
3. Add 1/3 cup of the flour to the mustard mix and stir.
4. Combine the baking powder and the spice mix from step one with the remainder of the flour and mix.
5. Dip chunks of the “chicken” into the mustard batter, then drop into the flour and spice mixture to coat.
6. Heat the oil in a large skillet over medium-high heat and fry until crispy and golden brown, turning as needed.

Want a little kick with your “chicken?” Add a few dashes of hot sauce to the mustard and water mix. That’s some kickin “chicken” there!

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


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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