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!


Did you get your copy of Your Best Year Yet! October is all about cooking, so get your copy TODAY at

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

breakfast, recipes, vegan

Kasha Breakfast Pilaf

It’s getting cold here in Philadelphia. I had to turn my heat on last night. I really didn’t want to do it, but it was time.

Now that it’s getting cold, I look for warm breakfast options (the usual fruit doesn’t cut it in the cold months). But being a gluten-free vegan makes breakfast a tough meal to figure out. No eggs, no sausage, no pancakes, no waffles; what’s a girl to do?

I found this recipe a while back for kasha pilaf. It’s a great recipe because it’s gluten-free and vegan, however, my non-vegan friends can just add a fried egg on top if they choose.

It’s a hearty, substantial, stick-to-your-ribs kind of breakfast. I usually serve it with a side of vegan sausage. I also like mine a little spicier, so I’ll add a few dashes of hot sauce to give it some oomph.

Kasha is rich in protein and gluten-free and, it has an earthy flavor that I particularly enjoy around this time of year.


Kasha Breakfast Pilaf

2 tablespoons of olive oil
1 medium onion, chopped
3 cloves of garlic, minced
1 pound sliced mushrooms (you can pick any kind, but I like baby bellas)
2 medium red potatoes, cut into cubes
1 cup of kasha
2 cups of boiling water
½ teaspoon of sea salt
¼ teaspoon of ground black pepper
¼ cup of fresh parsley
Dash of hot sauce (if you’re so inclined)

1. Heat oil in a large skillet. Add onion, garlic, and mushrooms and saute until onion is soft, about 10 – 15 minutes.
2. Add the potatoes, stir, and saute about 2 minutes. Add kasha and stir.
3. Pour in boiling water, salt, and pepper. Turn heat to low, cover, and simmer for 15 minutes.
4. Fluff your grains with a fork, stir in fresh parsley and serve hot.

I usually make a batch of kasha pilaf on Sunday morning and eat it for a few mornings during the week. It’s great on those busy mornings when I don’t have time to prepare anything.

Hope you enjoy it!

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


Have you gotten your copy of my new book yet? Your Best Year Yet! 365 Days of Little Changes that Add Up to Big Results! is available now @

Ever wondered why most people give up on their New Year’s resolutions quickly, while a small—annoying!—group of people somehow manage to reach their goals? What’s their secret to success? Do they have more willpower? Are they more motivated? Did they sign some terrible deal while the rest of us toasted the new year?

The answers to those last three questions, in order, are no, no, and probably not. The secret to success is simple: those who achieve their goals make small changes instead of trying to change overnight. No one runs a marathon without first learning to walk.

In Your Best Year Yet!, Certified Health Coach Karen Ann Kennedy provides month-long action plans for the twelve most common New Year’s resolutions. Each plan includes activities, tips, and suggestions to help you slowly change your behavior and habits.

Why wait until January 1? Take the first steps toward your new life today!