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, 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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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!

Karen

Did you get your copy of Your Best Year Yet! October is all about cooking, so get your copy TODAY at http://www.amazon.com.

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, stir fry, vegan

Easy Tempeh and Broccoli Stir Fry

I love me some tempeh; a fermented soy product that serves as a great meat substitute for all us vegans and vegetarians out there. I like that tempeh tends to be less processed than some of the other soy products, and, because it’s a fermented food, it’s good for your gut health.

I love this recipe because it meets my three criteria:

1. It’s cheap to make
2. It’s easy to make
3. It tastes great

You can whip this up in a matter of minutes so it’s great to make on a busy weeknight. Since I live alone when I make a batch, I can eat off it for at least half the week and that means less cooking for me – hooray!

It occurs to me as I sit here typing this recipe while the cat is “helping” (and by helping I mean trying to lay on the keyboard while I work) that he’s probably lamenting the fact that of all the people he could have gotten hooked up with, he got hooked up with the vegan chick. I wonder if he dreams of dancing chicken legs, sizzling pork chops, or salmon swimming into his mouth.

But I digress…

Here’s the recipe – Enjoy!

Tempeh and Broccoli Stir Fry

1 pound of broccoli crowns cut into small pieces
3 tablespoons of olive oil
1 small red bell pepper
1 small green bell pepper
1 small yellow bell pepper
1 small red onion, sliced thin
1 eight-ounce package of tempeh, cut into cubes
1 teaspoon of hot sauce
3 cloves of garlic
1 cup of scallions, chopped
Soy sauce to taste

1. Steam broccoli until bright green and still a little crisp, about 5 minutes
2. While broccoli is cooking, heat olive oil in large skillet over medium heat, add peppers, onion, garlic, and tempeh, and sauté about 5 minutes
3. Add broccoli to skillet and mix with other ingredients. Cook an additional 1 – 2 minutes
4. Remove from heat and stir in hot sauce and soy sauce
5. Top with scallions
6. Serve over brown rice, if desired

There you have it. If you try this recipe at home, drop me a comment and let me know how it turned out.
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? What are you waiting for? Jump over to www.thecaringcoachingcenter.com to get on the path to your best you!
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

Moroccan Chickpeas and Turnips

I love chickpeas! If you guys have been following my blog for some time, you might have heard me say this before. Chickpeas are one of my all-time favorite things because they are so versatile, hearty, and healthy. You can add them to soups, salads, or stews; mash them up to create the base for a healthy veggie burger; and of course, let’s not forget, chickpeas are the base for my favorite food on the planet – HUMMUS!

Chickpeas lend themselves to Indian and Mediterranean cooking as well; as they do here in this amazing recipe. This is a flavorful vegan recipe that makes a great main dish or a lovely side dish to fish, lamb, or beef, if you are in fact a meat-eater.
Here you go:

Moroccan Chickpeas and Turnips

2 tablespoons olive oil
1 small yellow onion, sliced thin
2 carrots, sliced
2 tablespoons tomato paste
1 pound turnips, peeled and cut into cubes
1 teaspoon salt
½ teaspoon cumin
¼ teaspoon cayenne pepper
1 15 ounce can chickpeas, drained and rinsed
1 cup vegetable broth
1 tsp black pepper
½ cup chopped cilantro
1 cup cooked brown rice or couscous

1. In a large saucepan, heat oil over medium heat. Add onion and carrots and cook for 5 minutes, stirring occasionally.
2. Add tomato paste, turnips, salt, cumin, and cayenne, and stir well.
3. Add chickpeas and broth.
4. Bring to a boil.
5. Lower heat, cover, and simmer until vegetables are tender, about 15 – 20 minutes
6. Stir in black pepper and cilantro
7. Serve hot over rice or couscous

There you have it! A super easy, super healthy, vegan dish that will sure to warm you up on a cold night.

Like this recipe? Want more like it? Sign up for my newsletter @ www.thecaringcoachingcenter.com

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

Karen

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