Braised Ginger and Garlic Kale with Leeks

A different look on a heart healthy
meal.  Just eat real food! 

 A couple of nights ago I had the most delicious kale!  It was cooked perfectly so the bitterness was faint, then layered with fresh leek, ginger, parsley and spices. In our house, I'm the greens fanatic.  I love, love, love greens!  Tanner eats them but wouldn't prefer it. :-)  So I ended up having a quiet night at home when he was working a double shift one night.   I savored the chance to make exactly what I was craving for dinner.  Eggs, bacon and a heaping serving of kale!  This is a great low carbohydrate meal that will help keep your blood sugar balanced for many hours. Every ingredient in this recipe helps to heal the body.  Enjoy!  

Candida Diet, Dairy-Free, Gluten-Free, Paleo, Primal

Ingredients:
3 kale leaves, coarsely chopped

Spices, herbs, and leeks are
healing and add variety to
all dishes.

1/2 c. homemade chicken stock
1/2 c. water, preferably filtered
1/2 tbl. coconut oil
1 inch piece of leek, white and light green parts only, cut into half moons
1/2 tsp. garlic powder
1/2 tsp. curry powder
1/2 tsp. chili powder
pinch himalayan pink sea salt
dash black pepper
1 tbl. ginger, freshly grated
2 sprigs of parsley leaves, fine chopped

Directions:
1.  Heat kale, chicken stock, and water over medium high heat in a small saucepan.  Cook for 4-5 minutes or until softened yet still bright in color.  Set aside.
2.  Meanwhile, in a small saute pan heat coconut oil over medium-high heat.  Add leek and saute until softened.  Add spices and fresh ginger. Saute for 1-2 minutes or until fragrant and remove from heat.
3.  Drain kale and reserve the cooking liquid.  Combine kale and leek mixture and add kale broth as desired.  
4.  Serve warm.  
*Recipe and photos by Keri Rogers.  

Keri is an internationally Registered Yoga Teacher, Creator of Yoga Props, and Nutrition/Wellness Educator.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Education Services.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness... find your path to living well.

BAYA... Be As You Are!
Contact for details: Website  BAYAWellness@gmail.com or 864-430-1275

Pecan Cashew Butter

A flavorful take on nut butter that is free of peanuts.  Enjoy on apple slices, mix into our Nutty Blueberry Fig Energy Bars, or eat a spoonful for a healthy source of fat.  

Make your own nut butter from almonds, cashews,
hazel nuts, or any of your other favorites.  

Ingredients:
1 c. raw cashew
1 c. raw pecans halves

Directions:
1.  Combine cashews and pecans in food processor.  Process until finely ground and forms into a creamy nut butter.  Approx. 3-4 minutes on low.  
2.  Store in an airtight container in the refrigerator for optimum nutritional value.  

Yields: 1 1/4 c. Pecan Cashew Butter

Recipe and photo by Keri Rogers.

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness... find your path to living well.

BAYA... Be As You Are!
Contact for details: Website  BAYAWellness@gmail.com or 864-430-1275

Nutty Blueberry Fig Energy Bars

Dried unsweetened fruit can be
difficult to find.  Blueberries from
Trader Joes, Prunes from Publix,
Figs from Whole Foods.

Snack Attack!  These bars are a great source of healthy fat and chock full of feel good vibes.  Eating fat is actually essential to being happy, calm, and having a healthy brain.  These are a great portable snack and they're delicious - we hope you enjoy as much as we have!  This recipe is a new take on my Easy Berry Almond Energy Bars that are even lower in sugar and carbohydrates and utilize, unsweetened fruits that are easy to find in Greenville, SC.  The bars also incorporate brazil nuts which are one of the healthiest nuts because they are high in selenium. 


Ingredients:
1 c. whole brazil nuts, raw

Brazil nuts and almonds are amoung
the healthiest of all nuts!  Enjoy.

1 c. whole almonds, raw
1/2 c. almond meal*
1/2 c. dried unsweetened coconut
1/2 c. coconut oil
1/2 c. pecan cashew butter
2 tsp. pure vanilla extract
1 tsp. raw honey
1/2 tsp. sea salt, ground
3/4 tsp. cinnamon
1/3 c. unsweetened dried blueberries
1/3 c. unsweetened dried figs
1/3 c. unsweetened dried golden raisins or prunes

Directions:
1.  Toast brazil nuts and almonds in the oven at 350 degrees for 10-15 minutes.  Turning once.  They are ready when they smell fragrantly nutty and are lightly browned.  Allow to cool 3-4 minutes.
2.  Add brazil nuts, pecans, and dried coconut to a food processor and pulse until finely ground.
3.  In a small saucepan, melt coconut oil and cashew butter together over low to low-medium heat.  Remove from heat.  Add vanilla extract, honey, sea salt and cinnamon.  Stir to combine.
5.  Fold in dried fruit until combined.
6.  Spoon and press into an 8x11 baking dish lined with parchment paper.
7. Refrigerate for 30 minutes or until firm.
8. Cut up into bars.  We cut up into 14 square bars and pre-bagged to grab on the go.   Keep refrigerated in a sealed container.  

*Make your own almond meal by grinding whole almonds with skins on in the food processor.  

Recipe and photos by Keri Rogers.  

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness... find your path to living well.

BAYA... Be As You Are!
Contact for details: Website  BAYAWellness@gmail.com or 864-430-1275

August Schedule

Upcoming Workshop:

Yoga and Nutrition: Healthy Eating for Busy Folks and Families

This workshop will help you establish ways to eat healthy without consuming your budget or your time. Learn how to feed yourself and your family in the best way possible.

Learn how a combination of Yoga and Nutrition can lead to detoxification, increased energy levels, and improved health over time. Yoga teaches you self-awareness. When you become aware of your body, breath, and the experience of being you begin to nurture your body and make more mindful choices. This includes choosing healthy foods and living a more mindful lifestyle. The change that comes from practicing Yoga is gradual but long lasting.

You will learn:

• components of a healthy diet
• menu planning and food budgeting
• tips for eating healthy in a hurry

Class will include a question and answer session.

Cost:  $20

Date: September 9th, 2013

Time:  Sunday, 4:00-6:00pm

Public Classes:

Tuesdays
5:45-7pm Restorative Flow Yoga $10 at Greenville Yoga Studio
- Augusta Rd location

Thursdays
5:45-7pm Restorative Flow Yoga $10 at Greenville Yoga Studio
- Augusta Rd location

Saturdays
8:30-9:30am All Levels Yoga $10 at Ideal Fitness 
- East North St

Sundays
2-3:30pm* Restorative Flow $10 at Greenville Yoga Studio
- Augusta Rd location


See details at the following websites:  BAYA Wellness or Greenville Yoga.  


Private Yoga Classes and Nutrition:

Private Classes offered in a variety of locations around the Greenville area for individuals, couples, families, businesses, etc.  Nutrition, Wellness, and Yoga education consultations are available as well see website for details (www.BAYAWellness.com)