Cook noodles according to directions. When 3 minutes are left in cooking time, add broccoli. Drain all and rinse with cool water. Sprinkle with sesame oil. Mix in red pepper and scallions. In blender, combine all sauce ingredients and run at least 5 minutes on high, scraping sides often. Adjust water if needed. Add desired amount of sauce to noodles. Save leftovers for dipping or marinating. (Or make the spring rolls shown below.) So yummy!
I hope the video on Lower Crossed Syndrome motivated you to move – dancing to Momentum videos or cooking something healthy are both great ways to stay on your feet!
All the flavor and none of the cholesterol of beef or pork!
1 brick firm tofu, pressed and shredded
¼ cup tomato sauce
1 Tbsp olive oil
2 Tbsp soy sauce
2 Tbsp hot sauce
1 Tbsp cumin
1 Tbsp paprika
1 tsp chili powder
1 tsp honey
1/2 tsp black pepper
1/4 tsp garlic powder
15 oz kidney or black beans, optional
Press, drain, and shred tofu. Spray cookie sheet with oil, place tofu on top and spray again. Bake at 425 for 20-25 minutes. Meanwhile, combine all sauce ingredients and simmer on low. When it reaches desired thickness, let cool then mix in tofu and beans if desired. Roll into tortillas with lettuce, guacamole and fresh pico de gallo. Or serve as a main course.
Soak fruit in tea overnight. Preheat oven to 350 and line a square pan with parchment paper. Mix honey, marmalade and spices into fruit. Whisk egg and then add. Fluff flour and oats to break up chunks and mix with fruit. Add optional nuts. Pour into pan and bake 40-45 minutes. Cool and cut into bites or shapes. See the video for a great gift idea!
Boil pasta according to package. Add broccoli for last 5 minutes. When finished, strain and reserve. Meanwhile, melt butter on medium heat. Add flour and spices; whisk briskly. Slowly pour in broth, whisking til thickened. Add milk in small batches, whisking to incorporate until smooth and creamy. Add yeast and mix well. Mix sauce with pasta and broccoli, stirring gently until combined. Season to taste! Creamy vegan comfort food!
CREATE 11-Mar Amazing Vegan Chili
MOVE 27-Mar Proper Neck Alignment
SING 2-Mar Chick Singer Night
20-Mar CD Release Party
EVENTS Upcoming gigs for spring and summer
Short month, big action. Check out the new EVENTS page on my site!
CREATE 17-Feb Pickled Cabbage
MOVE 6-Feb Heart Health Month - Atherosclerosis
SING 2-Feb Love Lies Bleeding performed by
Momentum at Dirigible Brewery
EVENTS 9-Feb New page added! Check it out!
CREATE 7-Jan Walnut Woods Soap - preorder now
Sweet Potato Hummus
MOVE 11-Jan Why Bend Knees While Exercising?
SING 4-Jan Lotta Love, recorded live
15-Jan Come Rock with Us!
Momentum at Dirigible Brewery
Wind down the summer with some great recipes. Or renew your commitment to get in shape and work online with me!
CREATE 16-Aug Roasted Tomato Dressing
24-Aug Roasted Melon Seeds
MOVE 13-Aug Take the MyPlate Quiz
17-Aug Online Classes and Training
SING 29-Aug Blue Bayou, solo
Find my music on Spotify, iTunes, etc. Work on your planks, or try a healthy new salad idea!
CREATE 20-Jun Seaweed Salad
27-Jun Summer Soap Sale
MOVE 9-Jun Plank Progression
SING 3-Jun Spring Fling Fun! (Heat Wave video)
5-Jun Carol Wing Music is Online!
Target heart rate, hearty recipes, new soaps, and the promise of springtime gigs!
CREATE 1-Feb Roasted Vegetable Soup
3-Feb New Soaps: Oat & Honey Scrub, Citrus Blossom
12-Feb Sweet Potato Hash
MOVE 1-Feb Seniors' Chair Workout
16-Feb Am I in the Zone?
SING 21-Feb Earth Day Concert announcement
CREATE 2-Nov 20 Minute Fleece Hat
7-Nov TVP Meatless Balls
MOVE 10-Nov Crunch It Crush It, 7 minute abs
21-Nov Every Day Stretch
SING 1-Nov You're No Good, performed 21_10_23
1-Nov My Favorite Mistake, performed 21_10_23
CREATE 3-Oct Indian Hummus
6-Oct Pink Roses soap
8-Oct Pumpkin Spice Brownies
14-Oct Custom Hats for sale
MOVE 20-Oct Trainer's Lament
SING 12-Oct Friends & Family Concert, Littleton
25-Oct Feel It Still, performed 21_10_23
Excerpts from ASK THE NURSE: By Gail Johnson, BSN, RN, Public Health Nurse
Westford CAT: March 19, 2026
New dietary guidelines aim to help Americans make healthier choices. The overall message isn’t about dieting, it’s about building balanced, sustainable eating habits that support long-term health.
Focus on Protein:Protein plays an important role in maintaining muscle, supporting metabolism, and helping us feel full longer. Good sources include: eggs, poultry, seafood, lean red meat, plant-based foods like beans, lentils, peas, legumes, nuts, seeds, and soy. General guidance suggests about 1.2-1.6 grams of protein per kilogram of body weight per day, depending on age and activity level.
Include Dairy: Full-fat dairy products without added sugar can provide protein, healthy fats, calcium, and other important nutrients. For someone following a 2,000-calorie diet, about three servings per day is recommended.
Fill your plate with Color: Vegetables and fruits remain a foundation of healthy eating. The more colorful your choices, the more variety of nutrients you receive. Fresh, frozen, canned, or dried options all count. Try to avoid versions with added sugar. On a 2,000-calorie plan, that means around three servings of vegetables and fruits, two servings per day.
Choose Healthy Fats and Whole Grains: Not all fats are bad, but it’s best to focus on heart-healthy options like seafood rich in Omega-3s, olives, avocados, nuts, seeds, and oils (such as olive oil). Choose fiber-rich whole grains over refined grains. Depending on your caloric needs, two to four servings per day is recommended.
Limit Highly Processed Foods: Refined sugar & carbohydrates (this includes grains stripped of bran, fiber, and nutrients, like white bread, pizza dough, pasta, white flour, white rice, and some breakfast cereals). Excess sodium (aiming for less than 2,300 mg per day for most adults). Limit alcoholic beverages.
Healthy eating doesn’t have to mean changing everything you eat, but small, consistent changes like adding a vegetable at dinner, or changing white bread to whole grain, or water instead of a sugary drink all adds up. As healthier choices become routine, it becomes easier to cut back on processed food or sugary snacks. This doesn’t mean you have to stop eating all sugar or deprive yourself of a small treat, especially if you have a well-balanced diet and lifestyle. Everything in moderation.
CAROL WING 