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.

Enjoy!

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.

Karen

Still haven’t gotten your FREE health consultation? Get in now before spring and summer! Email me at karen@thecaringcoachingcenter.com to get in on the action. Or visit my website, www.thecaringcoachingcenter.com. My mission is to be your partner in helping you reach your health, fitness, and lifestyle goals. Don’t wait – email me today!

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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gluten free, recipes, Uncategorized, vegan

Mexican “Beef” and Beans

I love Mexican food! I never met a guacamole I didn’t like, and I’ve been known to eat my body weight in rice and beans!

My friends and I from my last job always hit up this great Mexican place in Philly for lunch, and I’ve been fortunate to find another fabulous Mexican restaurant here at the beach.

Since money is tight, I don’t go out to eat very much. Also, I find that since I don’t eat meat, my choices can be a little limited when I dine out.

Over the weekend, I was really in the mood for Mexican food. After a quick trip to the grocery store, and just a few short minutes in the kitchen, I whipped up this amazing dish.

I hope you’ll try it, and I hope you enjoy it! If you make it, leave a comment below and let me know what you thought.

Mexican “Beef” and Beans

1 package of veggie crumbles (I use the Gardein version)
1 small white or yellow onion, diced
2 teaspoons of minced garlic
1 can of light kidney beans, drained and rinsed (you can also use dark kidneys, or even black beans)
2 cups of brown rice
2 teaspoons of olive oil
Dash of hot sauce (optional)
Topping choices – Guacamole, sour cream, tortilla chips, (optional)

1. In a large skillet heat the olive oil. Cook the garlic and onions for about 5 minutes, or until the onions are translucent.
2. Add the veggie crumbles and cook per the package directions.
3. Add in the kidney beans and about a half a cup of water and cook until beans are heated through.
4. Add a little splash of hot sauce (if desired).
5. Cook brown rice (I usually just toss mine in the microwave; follow the package directions).
6. Assemble dish by putting a layer of brown rice on the bottom. Top with the “beef” and bean mixture and top with topping of your choice. As you can see, I used a whopping serving of guacamole.

In all, the dish took me less than 10 minutes to make! The recipe yielded enough for almost a week of meals and I switched up the toppings throughout the week to make it a little different each time.

There you have it!

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

Karen

Are you a busy professional? Stressed out? No time to cook? No time to exercise? No time to take care of yourself or your family? STOP…I can help! Email me today at karen@thecaringcoachingcenter.com for your free health consultation. I work with busy professionals who are trying to take care of themselves and their families. I change people’s lives by introducing them to little changes that yield BIG results. Don’t delay, reach out today!

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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dessert, recipes, Uncategorized, vegan

Strawberry Mango Crisp

Sunday is Valentine’s Day. I don’t normally celebrate, but this year, I’ll be hanging out with a group of friends on Saturday night.

We’ll be together celebrating friendship, fellowship, and of course – FOOD!

I wanted to bring a fresh, healthy dessert to the party; one that had tons of flavor, and was colorful and fun to share. I could have gone the chocolate-covered-strawberry route (I mean, who doesn’t love those) but I decided I needed to elevate my V-Day dessert game.

Behold! Strawberry mango crisp. This colorful, fun, and VEGAN dessert is easy to make, easy to transport, and enjoyed by all. Serve warm with a little scoop of vanilla ice cream, or mango sorbet (to keep it vegan).

Enjoy!

Strawberry Mango Crisp

For the fruit mix:

1 quart of strawberries cut in quarters
2 cups of diced mango
¼ cup of sugar
¼ cup of flour

For the topping:

1 cup of flour
½ cup of rolled oats
1 cup of brown sugar
½ cup (or one stick) of margarine

– Preheat the oven to 400 degrees
– Mix the ingredients for the fruit mix together in a large bowl
– Spread fruit mix evenly in a 2-quart casserole dish and set aside
– Mix the dry ingredients for the topping together in a medium bowl.
– Cut in the margarine until the dry mix resembles small peas.
– Spread dry mix evenly over fruit mix.
– Bake for 35 to 45 minutes, or until it bubbles
– Serve with ice cream, mango or coconut sorbet, non-dairy ice cream, or whipped cream

Here’s sending lots of love to all of you on Valentine’s Day. Whether you’re single, dating, married, or, “it’s complicated,” take the time to show some love to all the people in your life.

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

Karen

Want more recipes like this? Head on over to my website, www.thecaringcoachingcenter.com, and sign up for my monthly newsletter. While you’re there, click on the recipe tab as well and see what’s there.

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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recipes, Uncategorized

Healthy Valentine Eats

Valentine’s Day is coming up pretty quick and millions of people will go out to restaurants to celebrate the day.

I am not a fan of dining out on big holidays. I find that everything is overpriced and the whole experience feels rushed. I find that the food and service are not nearly as good on those hectic days as the kitchen tries to keep up with the mad rush of orders and the servers try to keep up with the mad rush of diners.

I’m a fan of staying in and enjoying decadent (but healthy) food at home. And yes, you can have a delicious and healthy Valentine’s Day. Don’t believe me? I’m about to take you through a whole day of healthy eats. Make these recipes for you and your sweetie, or you and your friends, or just you!

Breakfast

Start the day off on a good note, by eating a healthy breakfast. Many people will skip breakfast to “save up” their calories for the big dinner out. Don’t fall into that trap. Try this instead:

Cranberry Oatmeal

1 serving of oatmeal (I use old fashioned oats and cook it in the microwave according to the package directions)
¼ cup of whole cranberry sauce
¼ cup of walnuts
Brown sugar to taste

1. Make the oatmeal per the package instructions
2. Stir in brown sugar
3. Top with cranberry sauce and walnuts
4. Enjoy!

Lunch

Who wants to spend Valentine’s Day in the kitchen? Here’s a fantastic and flavorful salad you can whip up in a jiffy, giving you more time to snuggle with your sweetie.

Arugula and Salmon Salad

2 bags of arugula
2 bunches of asparagus
Salmon (I usually go with about a half pound per person); to save time, I usually just buy it already grilled from the supermarket
1 small jar of pesto

1. Put the arugula in a bowl and dress it with olive oil and salt and pepper to taste
2. Boil asparagus until cooked, but don’t overcook it
3. Assemble the salad by topping the arugula with the asparagus, and the asparagus with the salmon and then the pesto over the top.
4. Mix and serve

This salad is terrific with a little loaf of French bread. And hey, since it’s Valentine’s Day; how about a glass of red wine as well?

Dinner

Dinner is typically the star of the show on Valentine’s Day, but again, you don’t want to spend all your time in the kitchen, so here’s an easy dinner you can put together quickly. The beauty of this recipe is that it’s basically a one-dish meal, so you don’t have to time a bunch of dishes and make sure they come out at the same time, and, you don’t have to do a lot of dishes. Plus, this recipe is vegan, so while you are showing love to your sweetie, you can show some love to the animals too!

Spinach Lasagna

½ pound of lasagna noodles
2 10-ounce packaged of frozen, chopped spinach, thawed and drained
1 pound of soft tofu
1 pound of firm tofu
1 tablespoon of sugar
¼ cup of soy milk
½ teaspoon of garlic powder
2 tablespoons of lemon juice
1 tablespoon fresh basil, minced
2 teaspoons of salt
1 quart of tomato sauce

1. Preheat the oven to 350 degrees
2. Cook the lasagna noodles according to the package directions. Drain and set aside
3. Squeeze the spinach as dry as possible and set aside
4. Place the two types of tofu, sugar, soy milk, garlic powder, lemon juice, basil, and salt in a food processor or blender and blend until smooth. Stir in the spinach
5. Cover the bottom of a 9 by 13 inch baking dish with a thin layer of the tomato sauce, then a layer of noodles. Follow with half of the tofu filling. Continue in the same order ending with a layer of noodles topped with a layer of tomato sauce
6. Bake for 25 – 30 minutes

And of course…you need dessert!

Dessert

You can always go with the classic, chocolate covered strawberries. Chocolate and berries is a powerhouse combo. Besides tasting delicious, it’s a relatively healthy treat as well. Serve the berries as the prelude to another amazing chocolate dish:

Vegan Chocolate Mousse

1 ¼ pounds of silken tofu
¾ cup of semisweet chocolate chips, melted
1. In a blender, puree the tofu until smooth. Add the melted chocolate and blend thoroughly.
2. Pour mousse into dessert bowls and let chill
3. Top with fresh berries

There you have it! A whole day of healthy Valentine’s Day recipes to get your appetite (and maybe your motor) running!

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 http://www.amazon.com.

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coffee, recipes, Uncategorized

Three-Ingredient Homemade Mocha

Hey kids, guess what? A horrible winter storm is making its way to the beach – fun times!

I, myself, am fully stocked and ready. I have plenty of food, a stack of books to read, plenty of work to do, and plenty of COFFEE!

I love me some Joe, especially when it’s cold and dreary, and I love those fancy coffee drinks from Starbucks (although my wallet, and my waistline are starting to rebel).

I thought I’d share with you my easy three-ingredient homemade mocha recipe. Really…three ingredients. I’m all about keeping it simple.

Enjoy!

1/3 cup of milk of your choice
1 ½ cups of brewed coffee of your choice
3 tablespoons of good quality dry cocoa mix or liquid chocolate syrup

1. Pour milk into blender and mix until frothy.
2. Microwave milk for 30 seconds.
3. Pour milk, coffee, and cocoa mix or syrup in blender.
4. Blend and enjoy.

You can also up the ante by adding some cinnamon to your blend. Want to get really crazy? Add a little chili powder for a bit of bite and heat. Want a peppermint mocha? Add a few drops of peppermint extract, or use a leftover candy cane from Christmas to stir your mocha.

Want to fancy it up? Top with whipped cream and a little dash of cinnamon or cocoa powder. Serve with giant marshmallows and a drizzle of chocolate syrup. Serve with giant marshmallows and crushed up peppermints on top. The sky’s the limit.

There you go. Hope you enjoy. Oh, and if you hurry, you can run out now and grab all the ingredients before the storm hits. Go…go now…HURRY!

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

Karen

Want more recipes and fun stuff like this? Sure you do! Hop on over to www.thecaringcoachingcenter.com and sign up for my monthly newsletter. It’s packed with lots of great tips, recipes, and other fun health and wellness info.

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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baking, recipes

Va Va Vanilla

Next time you feel a little down, take a whiff of a little vanilla extract. Vanilla has been shown to help people feel relaxed when stressed. This is likely why vanilla serves as the base fragrance for candles and is commonly added to perfumes and other body care products.

Vanilla is also an ingredient that is widely use to enhance the taste of treats such as ice cream, cookies, cakes, and even candies.

Karen’s Believe it or Not:

Do you know that vanilla actually comes from the pods of an orchid?

Wha-wha-wha-WHAT?

You betcha! Vanilla doesn’t start out in the liquid form you see in that little brown bottle of vanilla extract you buy from the grocery store. Vanilla comes from the pods of the Vanilla Orchid. It’s the only orchard among the 20,000-some varieties of orchids out there that bears something edible.

Vanilla extract is the most common form of vanilla. The extract is made by steeping the vanilla pods in an alcohol solution for several weeks. The end result is a clear, dark liquid with a rich vanilla scent and taste.

And believe it or not, you can make your own vanilla extract at home. The rich aroma and taste will make you want to mix your own at home all the time!

Homemade Vanilla Extract

20 vanilla pods
1 750 ml bottle of 75-80 proof vodka

1. Decant the vodka into a pitcher. Save the empty vodka bottle and cap.
2. Chop the vanilla pods into 1-inch pieces. You don’t need to split the pods and scrape them. Put the vanilla pieces in the empty vodka bottle.
3. Pour the vodka back into the bottle. It probably won’t all fit, so have some cranberry juice or orange juice handy and have a quick toast to your awesome kitchen skills!
4. Screw the lid back on tightly and give the bottle a good shake.
5. Place the bottle in a cool, dry place. Shake the jar every day or every other day to distribute the mixture.
6. The vanilla extract will be ready to use in about 6 weeks. It will keep indefinitely. No need to strain out the vanilla pieces. Just let ‘em keep swimming in there.

Use your homemade vanilla extract for all your cooking and baking needs, but beware – this homemade extract is so good, you may never go back to the grocery store for the prepackaged stuff!

Hope you enjoyed today’s blog. And hope you’ll come back for more!

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

Karen

Want more recipes and tips like this? Head on over to www.thecaringcoachingcenter.com for all this and more. And while you’re there, grab your copy of my book Your Best Year Yet! 365 Days of Little Changes That Add Up to Big Results! It’s available now @ www.amazon.com. It’s the perfect book to kick off 2016 the right way! Enjoy!

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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recipes, salad, Uncategorized, vegan

Winter Brussels Sprout Salad

Have you signed up yet for my monthly newsletter? If not, stop reading (go ahead, I’ll wait) and hop on over to www.thecaringcoachingcenter.com to sign up. If you do it now, you’ll be in time to receive my February and March newsletters. March is all about the health benefits of green vegetables, of which Brussels sprouts get a pretty nice shout out.

So in the spirit of green vegetables, I’m sharing with you a really wonderful, healthy, and easy recipe for a winter salad that boasts Brussels sprouts as its star.

Wonder where Brussels sprouts get their unique name? There’s no mystery here. People in Belgium have loved Brussels sprouts since the 16th century, so much so that these healthy little veggies now bear the name of the place that loved them so!

Now is the perfect time to take advantage of these healthy superstars; they’re in season from fall through late winter. Brussels sprouts have tons of cholesterol-busting soluble fiber and have been shown to reduce cancer risk.

This recipe makes a great starter to a festive meal, or a side dish alongside pork or chicken (if you’re a meat eater). It can be served hot, or cold, which makes it easier to serve leftovers (should you have any). Have some picky eaters that turn their noses up to Brussels? This recipe calls for the sprouts to be halved, which makes them easier to eat and less daunting to look out. Plus, the sprouts in this recipe have a little sweetness from the agave and cranberries, and some earthiness from the walnuts, which combines perfectly with the sprouts.

Winter Brussels Sprouts Salad

1 ½ pounds of Brussels sprouts
1 cup of water
½ cup of chopped walnuts
2 teaspoons of olive oil (for cooking)
1 clove of garlic, minced
¼ cup of chopped dried cranberries
1 tablespoon of agave nectar
1 tablespoon of olive oil (for dressing)

1. Add 2 teaspoons of oil to a large pan. Add Brussels sprouts and cook 5 minutes, or until browned, stirring occasionally. Add garlic and cook 1 minute more.
2. Stir in cranberries, agave, and water. Partially cover pot. Simmer 5 – 7 minutes or until most of the liquid has evaporated and sprouts are tender.
3. Put sprouts in serving bowl and toss with the tablespoon of olive oil. Add salt and pepper to taste.
4. Top with chopped walnuts and serve.

Enjoy!

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

Karen

Are you ready to make 2016 Your Best Year Yet!?
If you haven’t picked up your copy of my book, take a trip in cyberspace to www.amazon.com and grab your copy today!

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recipes, soup, Uncategorized, vegan

Curried Cauliflower Soup

Christmas is on Friday, and the weather forecast here at the beach says it is going to be 70 degrees. Forget milk and cookies for Santa – I’m leaving him iced tea and bean chips!

Now, don’t get me wrong, I am so not complaining about the warm weather. I have been thoroughly enjoying this mild winter. I do however look forward to a cold and blustery day when I can stay home and make a big pot of soup.

I could live off soup and salad (with a side of crusty bread, of course). Soup is so hearty and versatile. I like cooking up a big batch to share with friends, or, making a big batch, eating it for days on end, and then freezing the rest to enjoy at a later time.

This recipe is a favorite of mine. Not only are the flavors rich and hearty, but it contains one of my all-time favorite anti-inflammatory ingredients – turmeric.

This is a fabulous, healthy, vegan recipe that hits just the right spot on a cold, blustery day.

Enjoy!

Curried Cauliflower Soup

1 head of cauliflower, chopped
1 large yellow onion, diced
4 cloves of garlic
5 cups of vegetable broth
1 can of coconut milk
2 tablespoons of Thai curry paste
1 teaspoon of cumin
½ teaspoon of turmeric
Salt and pepper to taste

1. Preheat oven to 375 degrees. Spread cauliflower, onion, and garlic in a single layer on a baking sheet and bake until golden brown, about 30 minutes.

2. While the vegetables are in the oven, bring the vegetable broth, curry paste, cumin, and turmeric to a boil in a large pot.

3. Remove the vegetables from the oven and add them to the pot. Reduce the heat, add salt and pepper to taste, and let simmer for 15 minutes.

4. You can leave the soup chunky, or, use a handheld blender to blend it smooth. Me? I like it part chunky and part blended.

Serve with a side salad and some crusty bread for a perfect cold-weather day!

If you make this recipe, drop me a comment and let me know what you thought of it.

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

Karen

Haven’t gotten your FREE health consultation yet? C’mon, you know you want to! Hop on over to http://www.thecaringcoachingcenter.com for all the information or to schedule your free consultation. Phone, FaceTime, and Skype sessions are available!

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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aromatherapy, Health and wellness, recipes, Skin Care, Uncategorized

Holiday Home Spa Night

Tis the season for being stressed; for many people I know, that is. Just recently, I was coaching one of my clients and she just sounded stressed over the phone. I could tell that she really needed a day off to herself, but trying to find a whole day was, in itself, stressful.

If you are feeling overwhelmed and stressed, take a deep breath, roll your shoulders back, and relax…I’ve got you covered.

Maybe you don’t need a whole day to relax. Maybe you just need an hour for a relaxing spa bath? Can’t get an hour? Even just a half hour will help you feel more relaxed.

Are you ready?

First things first, clean your bathroom! You can’t relax in a cluttered, dirty space. Tidy up and give the bathtub a good scrub.

Next, whip up a homemade bath soak. Since it’s the season of everything peppermint, here is my favorite recipe for peppermint bath soak:

1 cup of powdered milk
½ cup of cornstarch
½ teaspoon of peppermint oil

Blend all ingredients above and mix with 2 cups of warm water before dumping into the tub.

Not a peppermint fan? That’s okay; how about almond and honey?

1 cup of powdered milk
¼ cup of honey
1 tablespoon of almond oil

Blend all ingredients and mix with 2 cups of warm water before dumping into the tub.

Okay, it’s the holidays, so I’m feeling generous. Here’s one more. How about lavender to help you sleep?

1 cup of powdered milk
¼ cup of dried lavender

This recipe is best mixed and put into a cheesecloth (you can get them at most cooking stores). Tie a string around the cheesecloth and let it hang under the running water while you fill up the tub. Think of it as a giant tea bag! Don’t have dried lavender? Use the peppermint recipe above and substitute the peppermint oil for ½ teaspoon of lavender oil.

Once the bathroom is all spic and span and you have a bath soak that you like, grab some fluffy towels, light some candles, put on some relaxing music, and head into the tub for a soak.

While you are soaking, indulge in a cup of warm herbal tea. Skip the alcohol. It won’t really relax you and if your bath is particularly warm, the alcohol might not be a good idea.

Once you get out of the tub, before you dry off, slather your body in a rich, thick body butter before drying off and jumping into some comfy PJs or sweats.

After you’re dressed, head to the kitchen and grab yourself a glass of cool water with some orange, lemon and mint in it. Rehydrate your body and relax with a good book or magazine.

As the holiday season gets closer, be sure to take time to get rest, eat well, and sneak in some exercise. It’s when you’re busiest and don’t have time for these things that you need them the most!

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

Karen

Are you ready for a fantastic 2016? Of course you are! Kick off the New Year with a FREE, personalized health consultation to help you reach your health, fitness, and lifestyle goals. Consultations can be done in person, over the phone, by SKYPE, or by FaceTime, and while they are FREE, they do book up fast, so don’t delay, schedule yours NOW. Really…RIGHT NOW before you get busy…I’ll wait.

Just email me at karen@thecaringcoachingcenter.com or call me at 267-258-7338, to get going.

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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recipes, Skin Care

Breakfast in the Bath?

Fall has fallen and geez, it’s been cold here at the beach! When the weather starts to turn, I start craving good, hot, stick-to-your ribs types of breakfasts – oatmeal anyone?

We’ve all heard of breakfast in bed, but what about breakfast in the bath?

Besides serving as the base for a hearty breakfast meal, oatmeal can serve double duty as a soothing bath soak. Oatmeal has been known to help ease the itch of dry skin, especially during cold winter months.

This simple bath soak is easy (and inexpensive) to make. I mix up a batch and store it in a glass jar in a cool, dry place. When I’m ready for my bath, I add a cup of the oatmeal mixture to my bath water and soak.

I usually soak in the evening and slather on a good thick body lotion or body butter while my skin is still damp, and then, I slip into my jammies for the night. The combination of the oatmeal and the body lotion really helps to keep me from getting itchy due to dry skin. I find that dry skin plagues me in the colder months when I’m cooped up inside with forced air heat blowing on me.

You can double, or even tripe the recipe below and make a big jar to keep handy. The soak will last for at least a month or two (I think); mine never seems to last that long!

In addition to whipping up a batch for yourself, don’t forget that the holidays are coming up, and this would make a lovely gift for your friends and family. Buy a pretty glass jar, fill with the oatmeal mixture and attach a small wooden scoop to the lid of the jar with a festive ribbon.

Enjoy!

Cinnamon Oatmeal Bath Soak

1 cup of powdered milk
1 cup of baking soda
3 tablespoons of cornstarch
2 tablespoons of cinnamon
1 tablespoons of cream of tartar

1. Be sure to grind the oatmeal VERY FINELY in the food processor.
2. Mix the finely ground oatmeal with the rest of the ingredients.

That’s it! Add a cup of the mixture to your bath and soak away with the sweet smell of cinnamon wafting through your bathroom.

If you decide to try this at home, leave me a comment and let me know how you liked it. Want more recipes like this? Check out my website, http://www.thecaringcoachingcenter.com and sign up for my monthly newsletter to get even more recipes and tips.

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 http://www.amazon.com.

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