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 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.


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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recipes, salad

Summer Spinach Salad

I love salad in the summer when it’s just too hot to cook. I’m always looking for ways to make creative new salads to stave off the boredom that can come from the classic salad of iceberg lettuce, tomatoes, and cucumbers.

Over the weekend, I made this beauty! My local farmer’s market had beautiful fresh spinach and some lovely baby portabella mushrooms. With just a few other ingredients I made this winner!

There’s no real measurements here, just throw the stuff in a bowl according to your taste.

Fresh spinach
Baby portabella mushrooms
Green apple
Goat cheese
Balsamic vinegar
Olive oil
Salt and pepper

Assemble and enjoy!

At the risk of sounding like a broken record, I’ll say it again; EXPERIMENT! You can swap out ingredients and make this salad with whatever ingredients make you happy.

Like asparagus? Throw some in! My sister loves Craisins (I’m not a fan), but I bet they would pair nicely with the bite of the spinach and the creamy texture of the goat cheese. Want to make this a vegan salad? Skip the cheese or find a good vegan substitute.

Not a fan of green apples? Use red. Or, swap the apples for halved grapes.

The possibilities are endless!

Hope you enjoy this lovely salad. If you go ahead and make it for yourself, please tell me in the comments below how you liked it!

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

Want more recipes like this? Visit my website, and check out the recipe page. Want a smoothie that tastes like a chocolate milkshake? The world’s easiest cookie recipe? They’re both there! Check it out!

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