Slow Cooker Blueberry Breakfast Millet

This is a simple dish that makes six servings and is a great grab and go breakfast. We typically eat with a scrambled egg and on occasion a piece of sugar/nitrite/nitrate free bacon for an extra dose of protein. I love slow cooker foods because I can prepare them and then let them cook for several hours while I conquer other tasks. Millet is technically a seed (not a grain) and is very nutritious. It provides important nutrients and is a good source of magnesium which is linked with reduced blood pressure, decreased type 2 Diabetes risk, reduced food cravings and improved sleep. This tiny seed packs a sweet nutty flavor that reminds me of a creamy oatmeal - the kind that warms your belly! 

Millet is pretty readily available at local health food stores check the bulk bins. The spices found in this recipe have amazing health benefits! Especially good for blood sugar balance, reduced inflammation and digestive health. 

P.S. I cooked this recipe in a large 4 quart Ninja slow cooker. I was surprised at how quickly it cooked! 

Dairy-Free, Gluten-Free, Nut-Free, Soy-Free, Vegan

Ingredients
2 tbl. coconut oil or unsalted butter
1 c. millet
3 c. coconut milk, unsweetened (or your favorite milk option)
2/3 c. water
1 c. wild frozen blueberries or local organic
2 tbl. grade A maple syrup or coconut sugar
1 tsp. cinnamon
1/2 tsp. cardamom 
1/4 tsp. ground cloves
1/4 tsp. ginger
dash sea salt
chopped toasted walnuts or raw hemp seeds

Directions
1. Melt butter and coconut oil in slow cooker on high. Rub into the bottom rim of the slow-cooker so it is coated well. 
2. Add all remaining ingredients and turn to low temperature. Stir to combine. Let cook 80-90 minutes or until most of the liquid is absorbed.
3. Portion into 1/2 cup portions in sealable containers and refrigerate until ready to enjoy. 

Nutritions Facts 
One serving = 1/2 cup. Yields 6.
Calories 137
Fat 7g
Protein 1g
Carbohydrate 19g
Fiber 2g
Sugar 1.5g
Sodium 49.8g

Recipe, nutrition facts and photos by Keri Marino.


Keri Marino is an internationally Registered Yoga Teacher and Yoga Therapist. She's owns and operates Yoga Unique offering therapy, classes, workshops and yoga products. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

Arugula, Leek and Tomato Frittata

We make a frittata nearly every single week because it is an easy, healthy and portable breakfast! The combination of flavors and vegetables you can use is endless. Breakfast is such an important meal for establishing brain and blood sugar balance for the entire day! Avoid eating a carbohydrate rich breakfast (like cereal) which may lead to sugar cravings, fatigue and irritability. Instead enjoy something rich in protein, healthy fat and vegetables. My husband loves to serve his over a piece of Millet Bread for a gluten-free breakfast sandwich. Here is the Frittata I made for this week upcoming week:





Candida Diet, Dairy-Free, Gluten-Free, Low-Carb, Nut-Free, Paleo, Soy-Free

Ingredients:
1 tbl. coconut oil
1 leek, (white and light green parts only) halved and finely sliced
2 garlic cloves, minced
2 pieces, uncured bacon (nitrite/nitrate free) finely chopped
3 handfuls arugula
10-12 cherry tomatoes, halved
8 eggs, pasture-raised
splash coconut milk
sea salt and black pepper to taste
1/2 tsp. Italian seasoning

Directions:

1. Preheat oven to 350 degrees Fahrenheit and grease 8x11 baking dish with coconut oil. 
2. Heat oil in large skillet over medium-high heat. Add leeks, garlic and bacon. Saute 2-3 minutes until fragrant and softened. Add arugula and stir occasionally until greens are wilted.

3. Spread the cooked leek mixture into the bottom of the baking dish. Place sliced cherry tomatoes on top with flat sides facing up.

4. Whisk eggs, salt, pepper, italian seasoning and coconut milk together until combined. 
5. Pour eggs over leek mixture and tomatoes. Place in oven for 30-35 minutes. Or until eggs are cooked thoroughly. 

Keri Marino is an internationally Registered Yoga Teacher and Yoga Therapist. She's owns and operates Yoga Unique offering therapy, classes, workshops and yoga products. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

Simple Gluten-Free Banana Bread

Gluten-Free adds a whole new to layer to the complications of baking. Sometimes gluten-free recipes require tons of flours, starches and food gums (like xanthum). These food additives are often times expensive to buy, time consuming to put together and turn straight into sugar when they hit the blood stream. We buy a pre-made gluten-free flour mix to save time and keep it simple! It's always a good idea to try to reduce the amount of flour and sugar in a recipe. This is not a low-carb recipe and does contain more sugar than I prefer - but it's for the sake of making it flavorful!

My husband loves this banana bread and i've made it weekly for nearly a month now. He often has a piece of this bread with a slice of homemade frittata in the morning. This recipe is simple and slightly more health beneficial than traditional banana bread recipes. It contains less all-purpose flour, less sugar, healthy spices, some health fat and protein.

Dairy-Free, Gluten-Free, Peanut-Free

Ingredients:
1 c. gluten-free all purpose flour (we use Bob's Red Mill)
3/4 c. almond flour (can use any nut flour)
2/3 c. brown sugar
2 tsp. baking powder, aluminum-free*
1 tsp. ground cinnamon
1/4 tsp. ground ginger
1/4 tsp. ground cloves
dash sea salt
2 eggs, pasture-raised
3 ripe bananas
1/2 c. coconut oil
1 tsp. vanilla
1/2 c. golden raisins, nuts or chocolate chips (optional)

Directions:
1. Preheat oven to 350 degrees Fahrenheit and grease a loaf pan with coconut oil.
2. Mix dry ingredients into a bowl (except raisins).
3. Mix wet ingredients into a separate bowl. Whisk to combine.
4. Add dry ingredients to wet a

nd stir gently to combine.
5. Add raisins and stir to combine.
6. Pour bread into greased loaf pan. 
7. Bake for 40-50 minutes or until lightly browned and toothpick inserted comes out clean.
8. Let cool for 20-30 minutes and enjoy.
Recipe and Photos by Keri Marino.
*Recipe edited on 3/13 to increase baking powder. Helps with rising capacity. 

Keri Marino is an internationally Registered Yoga Teacher, Propmaker, and Yoga Therapist.  She owns and operates Yoga Unique LLC offering mobile Private classes, Yoga Therapy and Yoga props. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

Berry Green Smoothie with 24-hour Cultured Yogurt

Berries of all varieties have a low
glycemic index. Berries are a super
food due to their polyphenol content
and they won't spike your blood
sugar.  

This smoothie contains a nutritional balance of protein, fat, and carbohydrate.  You can feel good about enjoying this smoothie because it is loaded with antioxidants, polyphenols, and probiotics.  The combination of polyphenols and probiotics are incredibly healing for the digestive system of the body.  Your body will love you for this recipe!  

If you've never had spinach in a smoothie you'll be amazed to find that you don't even taste it.  Feel free to use your favorite greens - we've been using fresh swiss chard right out of the garden.  Enjoy it as an afternoon pick-me-up or breakfast - it's delicious!  :-)  

The Happy Berry is a family owned
farm located in Six Mile, SC.  Offering
a variety of fresh berries, grapes,
muscadines, and figs in season.  

Buy Local!  Blueberries, blackberries, spinach, honey, and raw cow's milk are all available from your local farmers in Greenville, SC.  Some of your Upstate SC farmers include:  
The Happy Berry
Bee Well Honey
M and M Dairy Farm

A few thoughts on Yogurt...Store-bought yogurt is more expensive than homemade, made of cheap quality milk, and low in probiotic content.  Making your own yogurt ensures that you can use milk from healthy cows which are untreated by hormones, antibiotics, and are humanely raised.  Choose raw unpasteurized cows milk when available, as it is a living food full of enzymes and highest in nutritional value.   Lastly, culturing the yogurt for a minimum of 24 hours elevates the probiotic content into the billions and provides the most healing benefits.  

Berry Spinach Smoothie Recipe

Gluten-free, Raw, Modern Paleo

Healthy and Delicious!
Boost your digestive
health and immune system!

Ingredients:

1/2 banana, frozen

Fresh local blueberries, small handful

Fresh local blackberries, small handful

1-1/2 handfuls spinach

Protein powder (good quality with sugar content at 8 grams or less)

6 oz. 24hr cultured raw milk yogurt

1-3 tbl. water (optional)

Directions:  

1.  Place all ingredients in a blender and blend until combined well.  

2.  Serve immediately.  

Yields one large smoothie.  


Basic 24 hour Cultured Raw Milk Yogurt

Yogurt can be made without a
yogurt-maker.  However, it is much
easier with one :-)

Gluten-Free, Raw, Modern Paleo

Ingredients:
Raw unpasteurized milk*
1 container good quality store bought yogurt or yogurt from a previous batch

Directions:
1.  In a saucepan, over medium-low heat, gently heat milk until it reaches 110 degrees Fahrenheit stirring occasionally.  Should feel slightly warm to the touch.  
2.  Remove from heat and let cool.  Mix in container of yogurt and whisk to combine.  
3.  Pour into yogurt containers and place in yogurt maker.  
4.  Turn on your yogurt maker and set timer for 12-24 hours.  Some yogurt makers only allow you to set the timer for 12 hours.  Plan to culture it for a full 24 hours, even if you need to reset your timer halfway through the process.  
5.  Once a minimum of 24 hours passes, place lids on the yogurt containers and refrigerate.  Allow the yogurt to cool for 6 or more hours before consuming.  

*Using the individual cups provided with your yogurt maker measure out up to 7 servings of raw milk.  If making more than 7 servings, add an additional container of store bought yogurt or yogurt from previous batch.  

All recipes and photos by Keri Rogers.  

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Educator.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services and Products.  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 me for details: Website or BAYAWellness@gmail.com 

It's Apple Season!

 It's Fall, my favorite time of year, and apples of all sorts of flavors and varieties are ready to be harvested!  Apples are an incredibly diverse fruit and are great raw, cooked, and juiced.  Each type of apple has it's own unique flavor profile and characteristics much like a good wine! Apple picking also makes for a fun date or family adventure and is really cheap. You spend the day walking around a farm hand-selecting your apples to take home and play with in the kitchen! Here are a few of my current favorite apple recipes:

Apple Cinnamon Oatmeal

Hearty breakfast with classic Fall flavor!  Serve with eggs to stay full longer and get the day started with healthy protein!  

Ingredients:
1/2 c.  Steel Cut Oats,  precooked according to the directions on the package (Not your traditional American processed rolled oats like Quaker's - I'm talking about real oats!)
2 tbl.  glazed apples (recipe follows)
splash organic whole milk
3-4 pecan halves, toasted and hand crumbled

Directions:
1.  Place all ingredients oats, apples, and milk into a glass bowl and microwave for 2 minutes.  Stir well to combine and top with toasted pecans.

Serves 1.

Glazed Apples
My boyfriend, Chef Tanner Marino, made these for us one night for dinner over seasoned pork chops and I fell in love.  These glazed apples are delicious and versatile you can use them over oatmeal, on top of toast, or even over your favorite pork dish.  He adds port to them to give it an extra layer of flavor and depth but you can certainly make them without.
  
Ingredients:
2 tbl. unsalted butter
6-8 granny smith apples, finely diced
1 1/2 tbl. cinnamon or more to taste
4 tbl. light brown sugar
1-1/2 c. port wine (optional)

1. Brown the butter in medium sized skillet and toss in apples.  Saute for 2-3 minutes or until caramelized.
2.  Add cinnamon and brown sugar, and stir well until sugar is fully melted.  Add port wine and stir then reduce until it coats the apples and resembles a thick sauce.

Makes 1 qt.

Apple and Cheese Plate
Cheese plates are classic fare and pairing it with fresh apples brings a lightness to this dish.  Budget saving tip: Whole Foods Market has a fantastic cheese section with a "Bit Basket,"  you can try out all sorts of exotic cheeses without committing to huge expensive portions.  Most cheese's in the bit basket cost less than $2.  

Ingredients:
2 or more types of raw apples, cored and thinly sliced
3-5 types of cheese, cut into bite sized pieces
A selection of your favorite whole grain crackers (get one's without any hydrogenated oils!)
Real fruit jams, pickled vegetables, relishes, or dijon mustard for garnish

Directions:
1.  Position apples, cheese, crackers and garnishes on plate and enjoy immediately!

Homemade Apple Sauce
Simple and delicious.  Apple sauce makes a great side dish for any meal!  Sometimes I even eat it as a mid-day snack.  The peel of the apple contains the majority of the fiber which is healthy for your digestive system - leave the peel on to bulk up your nutrient intake!  

Ingredients:
1 tbl. unsalted butter
Filtered water
Green apples
Cinnamon to taste
Brown sugar or honey to taste

Directions:
1.  Melt butter in saucepan over low heat.  Toss in apples and pour water into pan until apples are just under halfway covered.  Reduce down stirring occasionally until apples soften completely.
2.  Add cinnamon and sweetener to taste.

Breakfast: Set the Foundation for a Balanced day!

 As you may have heard by now... Breakfast is an important meal!  :-) Eating breakfast provides nourishment which literally breaks-the-fast between dinner and the many hours that pass before the next meal.  Set the foundation for a calm, happy, organized day by having a well rounded breakfast loaded with a balance of animal proteins, healthy fats, and carbohydrates from real whole foods like fruits, vegetables, beans, lentils, or dairy.  It's particularly important to have animal proteins in the morning because they provide a complete balance of all the essential amino acids.  We are what we eat and amino acids form neurotransmitters that help aid in communication between the body and brain.The brain, particularly the hypothalamus controls feelings of hunger, appetite, and fullness in the body based on factors like how long it's been since you've eaten, your blood sugar levels, etc.  By providing your brain with the right building blocks (amino acids) you strengthen your brain chemistry and set the foundation for a well-balanced day. 

  Start out with a few glasses of hot or lukewarm water and a piece of fruit.  Then for the main course have a nutrient packed meal like Keri's Morning Scramble or Veggie Hash-browns and Eggs.  For those morning where you have minimal time toss together your favorite protein shake or mix milk with protein powder for a last minute meal!

Keri's Morning Scramble
This quick and easy savory breakfast that only takes around 20 minutes to prepare and clean.  Pre-cook your sausage and have on hand.  The great thing about this recipe is that just about any vegetables will work... use what you have on hand!

Ingredients:

butter and or coconut oil

2 eggs

splash whole milk

salt and pepper

1/2 teaspoon garlic
1/4 cup asparagus spears, chopped in 1/2 inch pieces

1/2 cup spinach or arugula leaves

1/4 cup cherry tomatoes, sliced in halves

1 oz. turkey or pork breakfast sausage, crumbled and cooked in advance

1/2 oz. tomato basil goat cheese or 1/2 avocado, cubed

Directions:

1. Melt butter in one small sauce pan over medium low.   Whisk eggs, milk, and salt and pepper together.  Pour egg mixture into saute pan and scramble.  

2.  Meanwhile melt butter or coconut oil in another small saute pan over medium high heat.  Add garlic to pan and cook until fragrant.  Add asparagus and saute for 1-2 minutes before stirring in leafy greens and cherry tomatoes.  Saute for 3-5 minutes or until asparagus and tomatoes are soft and greens are wilted.
3.  Top with turkey sausage and hand-crumbled goat cheese or avocado.


*Some of my other favorite variations include black beans with sauteed bell pepper slices and cherry tomatoes,  roasted sweet potatoes with braised broccoli and purple cabbage, and lastly sauteed yellow squash with onions and arugula.  


Veggie Hash Browns
This recipe is a great way to pack in a variety of vegetables and colors into your meal!  Serve with your favorite style of eggs!


Ingredients:

1 medium sweet potato, unpeeled and chopped into large pieces

3 red skinned potatoes, unpeeled and chopped into large pieces

2 yellow squash, chopped into large pieces

2 small zucchini, chopped into large pieces

2 tablespoons extra virgin olive oil,divided

2 tablespoons unsalted butter

1 tablespoon creole seasoning

1 teaspoon cajun seasoning

freshly ground black pepper

1 large tomato, diced

Directions:

1. In a food processor, grate all the vegetables. Mix grated vegetables, half the olive oil, and seasonings together to combine and set aside.

2. In a large skillet, heat remaining oil and butter over medium high heat. Place vegetables in the hot skillet in two batches, flatten with a spatula. Turn every 3 minutes until lightly golden brown. Serve immediately with diced tomato.

Creamy Fruit & Nut Breakfast Cereal

This recipe is a sweet, chewy, creamy breakfast cereal that is packed with protein, whole grains, and healthy fats. Serve it warm or cool to suit your needs!

Ingredients:

1-1/4 c. cooked wheat berries (cook according to package)

1-1/4 c. rolled oats

2 cups milk

1/4 c. dried currants

1/4 c. golden raisins

3 tbl. chia seed gel (see blog about Chia Seeds)

1/8 tsp salt

2 tsp. brown sugar

1/2 tsp. vanilla

2 tbl. sliced almonds, toasted

2 tbl. sunflower seeds, toasted

Directions:

1. Place oats, milk, currants, and raisins in a microwave safe bowl and stir together. Heat in microwave for 3 minutes. Add wheat berries and reheat for 1 minute. Stir in salt, brown sugar, and vanilla. Let cool for 10 minutes and stir in chia seed gel. Top with a mixture of toasted almonds and serve at desired temperature.

Note:

It is best not to heat reheat this recipe at any point due to the chia

content. Chia seeds are an excellent source of both protein and monounsaturated fats that is not stable under heated conditions. However, this recipe will keep in the refrigerator for one week.

Sweet Potato Hash Browns

A delicious recipe for a brightly colored twist on the traditional potato hash browns.

Ingredients:

1 medium sweet potato, rinsed, unpeeled and chopped into large pieces

3 red skinned potatoes, rinsed, unpeeled, and chopped into large pieces

1/3 butter nut squash, rinsed, seeded, and chopped into large pieces

2 small zucchini, rinsed and chopped into large pieces

2 tablespoons extra virgin olive oil,divided

2 tablespoons unsalted butter

1 tablespoon creole seasoning

1 teaspoon cajun seasoning

freshly ground black pepper

1 large tomato, diced

Cooking Instructions:

1. In a food processor, grate sweet potatoes, red potatoes, butternut squash, and zucchini. Mix grated vegetables, half the olive oil, and seasonings together to combine and set aside.

2. In a large skillet, heat remaining oil and butter over medium high heat. Place grated vegetables in the hot skillet in two batches, flatten with a spatula. Turn every 3 minutes until lightly golden brown. Serve immediately with diced tomato.

This recipe is a great way to pack in a variety of vegetables and colors into your meal!

Adjusting for your dosha:

Vata: replace red potatoes with extra sweet potato or squash. Reduce the creole seasoning to half tablespoon.

Pitta: replace sweet potato with extra red skinned potatoes and/or butternut squash. Replace creole seasoning with unsalted lemon pepper seasoning. Replace cajun seasoning with basil.

Kapha: overall, this is not a kapha friendly and is not recommended.