1-219-765-8600

carol@inkwellcoaching.com

1020 Woodhollow Drive, Schererville, IN

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February 14, 2019

Love, Snacks, and a Recipe for You

Last Sunday, Float Sixty Northwest Indiana held a “Fit February Love Yourself Wellness Event.” In attendance were a variety of local businesses al

February 7, 2019

Birthday, Birth Month, Birth Year

Yes, friends, it is that time again. Another birthday is heading straight my way, and it’s a pretty big one. The BIG SIX-O. It is my official duty t

January 31, 2019

High Fructose Corn Syrup

The other day I was searching for ketchup without high fructose corn syrup, also known as HFCS. I bet I spent at least 10 minutes reading labels until

January 24, 2019

No Excuses

You’ve made your plan to get to the gym. It’s important for many reasons. Oh, but it’s been a long day and you remember that you need to run to

January 17, 2019

Now is Your Time

Are you waiting for the perfect time to deal with your nutrition, fitness, and health? If so, when is that time? Next week? Once you have a break in y

January 10, 2019

Perspective

The other day I headed to the gym to do a cardio step class. I’m a huge fan of classes—for the obvious social reasons. They also push me to work h

January 3, 2019

Keeping it Simple

Happy First Week of 2019! Now that the celebrations are a fond memory, I am ready to settle myself down and focus on a daily routine that brings me ev

December 30, 2018

Gluten Free Bread

Ingredients 3 1/2 cups Namaste Foods Perfect Flour Blend 1 1/2 cups milk, any kind (I like unsweetened, plain almond milk) 1 Tbsp cider vinegar 2 Tbsp

December 30, 2018

Gluten Free Pumpkin Chocolate Chip Cookes

Ingredients 1 egg 1/3 cup unsweetened, smooth almond butter 1/2 cup canned 100% pumpkin 1/2 cup organic cane sugar 2 tsp pure vanilla extract 2 1/3 cu

December 27, 2018

Tips for Your New Year’s Resolve

As we count down to the arrival of another year, most of us have the desire to start fresh with some part of our lives–or all of them. How about

Gourmet Made Simple

How could you not love a meal that is simple and AMAZING? Many people overlook the light and delicious flavor of fish…perfect for the warm and lazy days of summer. There are some great benefits to including wild caught varieties in our diet. The thought of making it in the comfort of your own home can be intimidating for a variety of reasons:

  • It smells bad or ‘too fishy.’                 market-897990_640
  • How should I cook it?
  • When is it done?
  • How do I know if it’s fresh?
  • I don’t know what kind to buy.

We recently had a fish dinner that was outstanding! I picked up about a pound of fresh Alaskan Halibut steaks at Whole Foods when they were on sale. I can’t recall if I have ever bought this type of fish before, but I decided to be adventurous. Since I only needed two pieces of halibut, it wasn’t a huge investment, even if things went really, really bad.

I marinated the fish for about 45 minutes in equal parts (about ¼ cup) olive oil and white wine, juice of one lemon, rosemary, salt and pepper. There are a variety of marinade recipes floating around for halibut. Since it is a mild fish, I chose a marinade that has subtle flavors, so it wouldn’t be overpowering.lemon-972941_640

While the halibut was marinating, some Golden Yukons were baking over the charcoal. Next we added a bunch of fresh asparagus that had I tossed with olive oil, directly onto the grate. (Careful not to lose them in between!) When the spears were tender and a little crispy, some coarse sea salt was sprinkled over them.

The fish was also cooked directly over the coals. (We brushed a bit of olive oil on the grate first so it wouldn’t stick.) Since halibut is a thicker type of fish, it was not necessary to put it in a foil pan. Each side was on the grill about 4 minutes and it was perfect! It is always better to undercook than overcook fish. Overcooked fish is BAD. It should easily flake, but not to the point of dryness.

The dinner was 5-star restaurant caliber for about $10 per person.stars-720213_640

Here is my challenge to those of you who feel a bit nervous about cooking fish: Give it a try. If you aren’t sure what or how much to buy, ask the person working in the fish department. Those people are trained to help you figure this out. They can help you select the freshest (Fish that is fresh is not stinky!) and tell you how to season and cook it too.

If you are at a loss and need a bit more encouragement, send me an email and I will be glad to help you! contact me

Chicken Salad & Creamy Avocado Dressing

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

 

  • 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

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.