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carol@inkwellcoaching.com

Crown Point, IN

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April 25, 2024

Is Too Much Protein Dangerous?

Twenty-five years ago, there was plenty of skepticism about protein. After all, bodybuilders ate lots of it—and they experimented with all kinds of

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Food, Health
April 18, 2024

The #1 Nutrition Principle

“Red wine is better than white wine!” “Kale is better than spinach!” “GRAINS ARE EVIL!!” Ever feel like good nutrition is just too complic

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Food, Health, In the Garden
April 11, 2024

Angelos Update and Green Thumb Time

If you’ve been following my blog for a few years, you may recall my weekly posts that were written comparing the size of my friend’s baby in utero

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Food, Fun, Health, In the Garden
April 4, 2024

Tips to Get Past the Springtime Slump

Lately, I have this great desire to take a nap every afternoon around…well, anytime between 2 and 5. What is the deal with THAT? Can you relate? One

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Food, Health
March 28, 2024

The Miracle of Breath and Easter

Today while I was busy breathing, doing my best to focus on my breath and not what I would blog about this week, I was flooded with a thought that sho

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Family, Food, Health, Spiritual
March 21, 2024

Celebrating the Spring Equinox

This year the spring equinox occurred on March 19 at 11:06 P.M. EDT. That was the astronomical beginning of the spring season in the Northern Hemisph

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Food, Fun, Health, Personal Development
March 14, 2024

10 Muscle Building Tips for Women

Most women I talk with would like to build more muscle and lose more fat. While strength or resistance training is a key component to building muscle,

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Food, Health
March 7, 2024

A Taste of Spring

In case you’ve been missing out on some of the most delectable oranges, this is your friendly reminder that we are in the midst of SUMO season. This

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Food, Health, In the Garden
February 29, 2024

10 Healthy Snacks for Busy People

My family loves snacks. I love snacks. Who doesn’t love a good snack? I believe snacking can be an important part of a healthy lifestyle. When you c

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Food, Health
February 21, 2024

Saving Dough and a Surprise Cake from Mr. Non-Compliant

Some say it’s expensive to eat healthy. I believe it’s even more expensive, especially in the long run, to eat unhealthy. Today I present some tip

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Family, Food, Health

Chicken Salad & Creamy Avocado Dressing

April 22, 2016
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Recipes, Salads

Chicken Salad

  • Chicken breast meat from a rotisserie chicken (skin removed) cut into small pieces
  • 2 stalks celery, chopped
  • 1 apple, gala or other sweet variety, chopped
  • 2 handfuls of seedless (red) grapes, halved
  • Chopped raw pecans

Combine ingredients in a bowl. Add dressing and stir to coat well. Serve on a bed of greens or in a lettuce wrap.Chicken Salad with Creamy Avocado Dressing

Other ideas:

  • Use canned chicken or chicken leftovers from another meal
  • Canned tuna may be substituted for chicken
  • Omit the apples and grapes and add onions
  • Add whatever you would like and see what happens-dried cranberries, cherries, almonds, walnuts

Creamy Avocado Dressing

  • 1 ripe avocado, peeled and pitted
  • Juice of one lemon
  • 2-3 Tbsp. olive oil
  • Salt to taste

Combine ingredients in a blender until smooth. Add to chicken or tuna salad. If dressing is not creamy enough, add a bit more olive oil to make it the right consistency.

This dressing is versatile and could be used on greens or as a vegetable dip.

Southwestern Chopped Salad

April 22, 2016
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Recipes, Salads
  • Large head of Romaine 15 oz.
  • 1 can of black beans, rinsed and drained
  • 1 large orange bell pepper
  • 1 pint cherry tomatoes
  • 1 cup corn (fresh or frozen, thawed)
  • 5 green onions

Finely chop romaine, bell pepper, tomatoes, and green onions. Place all ingredients in a large bowl and stir to combine. Toss with desired dressing.

Dressing

  • 1 bunch of cilantro, stems removed and roughly chopped
  • 1/2 avocado (or 1/2 cup plain vegan yogurt or Greek yogurt)
  • 2 Tbsp. fresh lime juice (about 1/2 lime), more to taste
  • 1-2 garlic cloves
  • 1/4 cup olive oil
  • 2 Tbsp water
  • 1 1/2 tsp. white wine vinegar
  • 1/8 tsp. salt

Puree all ingredients in a food processor/blender until smooth. Taste and adjust seasonings if necessary.

 

Chocolate Coconut Mousse

April 22, 2016
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Recipes, Treats

Strawberry Mousse Parfait1 can full-fat coconut milk (Thai Kitchen is my favorite)
3 Tablespoons cocoa powder
Stevia or honey to taste
1 teaspoon vanilla extract (or some other flavor, peppermint perhaps?)
Optional:  shredded coconut, almond butter, cinnamon

Chill the unopened can of coconut milk in the refrigerator for several hours or overnight. Scoop out the solidified cream into a mixing bowl and beat vigorously with a whisk or electric mixer until softened (it shouldn’t liquefy). Add the cocoa powder, stevia or honey, and vanilla. Continue to beat until light and fluffy. You may top the mousse with coconut, almond butter or cinnamon.

Leftovers keep well in the fridge and the concoction becomes a bit thicker and fluffier. This is great a dip for strawberries, bananas, apples.

 

April’s Healthy Lifestyle Habit

April 3, 2016
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Food

I think you’ll like this month’s habit because it is REALLY EASY! In fact many of you may be doing this already, but if you aren’t, time to give it a whirl.

When you cook, make extra so you have leftovers for another meal. This is especially handy when you grill because there are no dirty dishes! Ideas: grill extra chicken to make chicken salad or add to greens; extra abstract-1239143_640steak may be sliced thin and made into a stir fry with lots of vegetables or used in fajitas; bratwurst or any type of sausage may be sliced and added to pasta with sauce or vegetables.

Soups, chili, roasts, and just about everything, will be delicious the next day for lunch or dinner. The one exception that comes to mind is fish, which is not my favorite when the next day. Salmon, the exception, is good when added to greens, but only warm it slightly so it doesn’t dry out.

Ok, I hear some of you whining that you don’t like leftovers. I understand this can be a problem when there is SO much left that you are eating it for days. There is rebellion in my home when we are still eating the same soup for 3 days. If you don’t like to eat something two days in a row, skip a day, then have it for lunch. This is a much better option than fast food or no food.
chicken-825232_640

If you get carried away and have too many leftovers, freeze them. You could also give them away to a friend or neighbor.

This is such a super habit because the biggest obstacle standing in the way between families and a good meal is planning ahead. When you decide to cook a meal, capitalize on the time it took to plan, shop and prepare it. Make this process work for you!

We grilled chicken thighs and bratwurst and ate about half. (It is hardly worth heating up the charcoal grill for four pieces of chicken or bratwurst.) Whether lunch or dinner, we are set for another meal or two, and that makes me very happy.

Oh, and if you have a “leftover” whiner, I’m sure that person would be delighted to take a turn and make dinner.

“By failing to prepare, you are preparing to fail.”
― Benjamin Franklin

P.S. If you’re looking to lighten up for spring, shape up for summer, and have more energy to play outdoors, contact me today.  We can do this together!

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