Sweet Potato Latkes

Where are all my sweet potato lovers?

I am such a fan of sweet potatoes. They are high in Beta Carotene and vitamins C and E. They also have lots of potassium and iron. Sweet potatoes are fat free and cholesterol free and are loaded with vitamins and antioxidants that can help prevent heart disease and cancer and strengthen your immune system. And let’s be honest – they just taste great!

But if you’re tired of baked sweet potatoes or sweet potato fries, you may want to try a little something different. Well, here you go!

Sweet Potato Latkes
1 pound sweet potatoes
3 large eggs, beaten
2 tablespoons of all-purpose flour
1 teaspoon of cinnamon
1 teaspoon of sugar
½ teaspoon of salt
½ cup of coconut oil

1. Peel sweet potatoes and grate. Drain excess liquid with a clean dishcloth.
2. Place potatoes in a bowl and mix with eggs, flour, cinnamon, sugar, and salt.
3. In a nonstick pan, heat oil over medium heat. Pat potato mix into 3-inch patties. Place patties in the pan and fry on each side until browned. Keep an eye on them and don’t let them burn!
4. Remove from pan and place on paper towels or coffee filters to drain off excess oil.
5. Serve with applesauce or a dollop of sour cream on top, if desired.

This is a nice twist to the traditional potato latke using white potatoes. Give it a try at your next brunch or cook up a batch on a Sunday morning for a healthy and fun alternative to pancakes.

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


Falling for Fall

Okay, I’ll admit it, I’m one of those people who complain all summer about how hot it is, and then complain all winter about how cold it is. However, I also want to admit that I do love the change of seasons. I just couldn’t fathom living in a place where the weather is always the same. With the beginning of each new season, I find a different kind of joy that only that season can bring.

In the summer, I enjoy going out without 17 layers of clothing, daylight that lasts into the night, running outside, and chowing down on fresh cherries, strawberries, and watermelon.

Come spring, I look forward to seeing flowers awake from their long winter’s sleep, pushing through the grass and turning their faces towards the sun. I like the fresh air, opening the windows and airing out the house, taking the cat out for a walk on his leash (yes, you read that right!)

When winter comes, I find joy in cooking big pots of comfort food, curling up on the couch under a blanket with a cup of tea, a good book, and a cuddle from the cat sleeping next to me. I enjoy the slower pace that winter seems to bring, and occasionally I even enjoy the random snow day that forces me to stay inside.

And then fall comes and my heart melts. You see, I fall in love every year come autumn. I love the crisp fall air, pumpkins and apples, skirts with fall boots, and my favorite comfy sweaters. I love the smell of cinnamon in the air, love to watch the leaves show off, changing into the most brilliant colors I’ve ever seen. Let’s not forget about football season starting, and Halloween is hands down my favorite holiday.

While most people practice “spring cleaning,” I fall in love with autumn cleaning. I throw open the windows and let the cool air circulate. I reassess my wardrobe, donating items I know I no longer need, and clean the place from top to bottom. It’s also when I clean my body. I’ll often start a cleanse in the fall, giving my system a break. And it’s when I do most of my cooking. 

So, below, I’d like to share with you some easy, healthy, fall recipes that you can add to your fall menus. I hope you enjoy them. And if you make any of them, please post and let me know what you thought.

Veg in, don’t veg out,


Pumpkin Pie Smoothie

1 cup of pumpkin puree

1 cup of coconut milk (or milk of your choice)

1/2 cup of apple juice

1 banana

1 tsp of pumpkin pie spice

1 tsp of cinnamon

1 cup of ice

Blend and enjoy!

Banana Chocolate Chip Bread Pudding

2 1/2 cups of coconut milk (or milk of your choice)

3 TBSP of arrowroot powder

2 TBSP of Sucanat (natural sugar) 

2 TBSP of maple syrup

1 tsp of vanilla 

1/4 tsp of cinnamon

1/8 tsp of nutmeg

Pinch of sea salt

5 cups of day-old whole grain bread torn in pieces

2 ripe bananas peeled and sliced

1/4 cup of vegan chocolate chips

1. Preheat oven to 350 degrees

2. Coat inside of a 2-quart ceramic dish with coconut oil

3. In a large bowl, add all ingredients except bread, bananas, and chocolate chips. Whisk ingredients together until no lumps remain. 

4. Add bread, bananas, and chocolate chips and stir to combine, mashing up the bananas a little and allowing bread to absorb most of the liquid. 

5. Scrape into the greased dish and press down to smooth top. Let sit for 10 minutes so bread can absorb liquid. 

6. Bake uncovered until lightly browned and firm to the touch, about 30 minutes

Baked Sweet Potato with Maple Oat Topping

Sweet potatoes for breakfast? You betcha!

4 sweet potatoes

1/2 cup of old fashioned rolled oats

1/4 cup of raw almonds, chopped

2 TBSP of maple syrup

1 TBSP extra virgin olive oil

Pinch of sea salt

1. Heat oven to 400 degrees. Prick potatoes all over with a fork and arrange on a baking sheet. Bake potatoes until tender, about 45 minutes, and let cool slightly.

2. Meanwhile, combine oats, almonds, syrup, oil, and salt and transfer mixture to a baking sheet, spreading out flat. Bake crumble, stirring occasionally, until golden brown, about 12 minutes.

3. Split sweet potatoes with a knife, top with crumble, add extra maple syrup on top if you need to. Enjoy!