Slow-Cooked Dry Rubbed Baby Back Ribs

Pre-oven...these smelled delicious while cooking!

Although, these aren't something I recommend you eat every week I have to admit...I've always enjoyed the savory feeling of enjoying a few fall off the bone ribs. There is something literally warming about the experience. This recipe is our rendition of a memphis style rib with some added spices that are great at igniting the digestive fire. It's much lower in sugar that many dry rubs out there. It is only sweetened with one tablespoon of coconut sugar which has a lower glycemic index and higher fiber content than cane sugar. I'm often asked why adding any sugar is necessary (because I oftentimes only add very small amounts). Seasonings like sugar and salt really help to enhance the flavor of the food - it makes it pop. I've realized over the years that healthy food is only good for me...if it's tasty enough for me to want to eat it. I'm over making disgusting no-flavor foods for them to rot in my fridge. :-) Hope you enjoy this delectable recipe as much as we did.

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

Ingredients:
2-3 lbs. pasture raised baby back ribs

Makes extra rub that can be used with pork and beef.

Rub:
1/3 c. paprika
3 tbl. mustard powder
3 tbl. onion powder
3 tbl. garlic powder
3 tbl. chili powder
2 tbl. oregano
1 tbl. sea salt
1 tbl. coconut sugar
3 tsp. cumin
2 tsp. cayenne
1 tsp. coriander
1 tsp. allspice
The rub recipe yields around 1-1/2 cups. You'll only use a few tablespoons for these ribs.

We served ours with a fresh salad.

Directions:
1. Score the ribs by slicing X's into surface of the skin. Drizzle with oil and then rub spices over the ribs. 
2. Preheat oven to 300 degrees Fahrenheit. Place ribs on a baking pan and cook in preheated oven for 2-2 1/2  hours until desired tenderness is reached. 

Serves 4.






*Recipe and photos by Keri Marino.

Keri is an internationally Registered Yoga Teacher, creator of yoga props, and health lifestyle educator.  She owns and operates BAYA Wellness, LLC offering yoga classes, handmade props, and healthy lifestyle services. Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events. 

BAYA... Be As You Are! 

Veggie White Spaghetti

Another one of Chef Tanner's gluten-free dairy-free comfort food creations. It's definitely a throw together dish of all the different vegetables and meats we had left over at the end of the week. He said this dish reminds him very much of one his mom made frequently growing up. We topped ours off with a tiny bit a grated goat gouda cheese. It was delicious and very simple! :-)

 

Candida diet, Dairy-Free, Egg-Free, Gluten-Free, Paleo

Ingredients:
 1/4 lb. vegan butter
 1/2 small yellow onion
1-2 tbl. water
1 lb. wax beans, cut on the bias into 1 inch pieces
1 cup broccoli, cut into florets
2 tbl. prepared sun-dried tomato pesto (we used a dairy-free and gluten-free kind we bought at Earthfare)
4 boneless skinless chicken thighs
1/2 lb. mild italian sausage
1 medium sized yellow squash
1 medium sized zucchini
1/3 c. cherry tomatoes
salt to taste
1 tbl. fresh basil
1 tbl. fresh parsley

Directions:
1. Melt butter and water in a large skillet over low heat. Thinly slice onions and toss in heated butter. Cover and simmer the onions for 8-10 minutes or until melted. Stir occasionally.
2. Boil water and blanch wax beans and broccoli for 1-2 minutes. Strain the beans and add to the butter and onion mix.
3. Place chicken thigh ins a medium sized bowl and coat in sun-dried tomato pesto. Set aside. Preheat oven to 350 degrees Fahrenheit.
4. Julienne yellow squash and zucchini using a julienne vegetable peeler.Set aside.
5. Strain the butter, onion, wax beans and broccoli. Set aside.
6. Use the same skillet to brown the Italian sausage and break up using a spatula.
7. Sear the chicken in a skillet over medium-high heat for 1-2 minutes per side. Place in a pre-heated oven until cooked through (approximately 8-10 minutes).
8. Once sausage is browned, add wax beans, broccoli, onions, and cherry tomatoes; simmer on low-heat. 
9. Once chicken is fully cooked, let cool 3 minutes. Chop into bite size pieces and add to skillet.
10. Toss in yellow squash and zucchini. Stir to combine. 
11. Season with salt and top with chopped fresh herbs.  

*Recipe by Chef Tanner Marino and Photo by Keri Rogers.

Simple Heavenly Braised Kale

I've got to say that a big bowl of greens is one of my favorite things on the planet. It just makes my body and soul happy. I used to think that great tasting foods had to have a ton of different ingredients and spices. Since dating my chef fiance Tanner, I've learned that often times the most delicious foods are the simplest ones where the quality of the ingredients shine for themselves. This has got to be one of the easiest recipes I've ever posted on here - but it is so incredibly delicious. Hope you enjoy as much as I did this morning for Breakfast. Cheers to eating well! :-)

Candida Diet, Dairy-Free*, Gluten-Free, Paleo, Nut-Free, Soy-Free

Ingredients:
1 tbl. butter or coconut oil*
1/2 medium yellow onion, finely chopped
2 small garlic cloves, minced
1/2 bunch Lacinato Kale, de-stemmed and coarsely chopped
2/3 c. homemade chicken stock
sea salt and pepper, to taste

Directions:
1. Heat butter or coconut oil in a skillet over medium-high heat.
2. Saute onion and garlic until translucent (approximately 3-5 minutes).
3. Add kale and chicken stock. Simmer stirring occassionally until kale softens. Approximately, 8-10 minutes. 
 *Recipe and photos by Keri Rogers.

 I served my breakfast as pictured above with 2 scrambled eggs and a few thin slices of homemade dairy-free and gluten-free blueberry bread topped with sunflower seed butter. Pictured to the left is my favorite brand of Sunflower Seed Butter because they don't add any GMO oils, sugar or salt. Love this stuff! :-)


 Keri is an internationally Registered Yoga Teacher, creator of yoga props, and health lifestyle educator.  She owns and operates BAYA Wellness, LLC offering yoga classes, handmade props, and healthy lifestyle services. Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events. 

BAYA... Be As You Are! 

End of Summer "Pasta" Salad

This salad is a fresh and light take on pasta salad with the robust flavors of lemon, bacon, and basil. Great to take to a BBQ, potluck, or tailgate event because it's easy to prepare, beautiful, and a light alternative to the heavy foods and starches at most events.  It took me less than 5 minutes to make other than cooking the bacon off.  My julienne vegetables peeler is my new favorite kitchen tool.  If you've been missing out on pasta this is the ultimate low-carb alternative! Enjoy! :-)


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

My peeler is an OXO, picked it up
locally at Foxfire for $8.

Ingredients:
3 zucchini 
2 yellow squash
1 red bell pepper, finely chopped
3 pieces bacon, cooked and chopped
1-1/2 tbl. extra virgin olive oil
juice of 1-1/2 lemons
zest of 1 lemon
2 tbl. red onion, finely chopped
5 fresh basil leaves, finely chopped
1 avocado, cubed
sea salt and pepper to taste

Tan's lunch: chicken salad
sandwich on gluten-free bread
 with delicious salad. 

Directions:
1. Julienne zucchini and yellow squash with peeler.  Peel until you reach the seeds then rotate around.  Seeds can be bitter when consumed raw and lead to a grainy texture. Separate pieces with hands. 
2.  Combine julienne vegetables with all remaining ingredients and mix well. 
3. For best flavor, chill for 30 minutes before serving.  
*Photos and recipe 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

Grilled Crisp Romaine Lettuce

Fresh off the grill...time to
get creative!

I'll admit it... Tan and I are pretty infatuated with this stuff right now. I can't get enough grilled romaine lettuce!!  In our house, we're serving it up in many different ways and eating it at least once a week.  It's a nice change of pace from the classic chilled salad, makes a flavorful topping for dishes and soups, and is a great add-on for sandwiches and wraps. I love that grilled romaine lettuce has a fresh yet smokey flavor and layers of crisp texture. Thank you God, for an abundance of delicious healthy foods! :-)

Romaine lettuce is considered the
healthiest of all lettuce varieties.
It contains a high water content,
vitamins A, K, C, and folate,
dietary fiber, and minerals.  

This recipe is so quick and easy to make but will definitely impress your dinner guests.  A couple of weeks back, I hosted a girls night at our place.  I made this grilled romaine lettuce and served it with a variety of salad fixings and an avocado dressing on the side.  We had baked local Native Meats chicken, farm fresh tomatoes and cucumbers, pumpkin seeds, and thai-chili lime cashews.  So delicious.  Although, I have to admit my girlfriends can cook up a storm!  We also shared: arugula and shrimp salad with lemon, a roasted egg plant and bell pepper dip, and fresh raspberries with brie!  Is your mouth watering yet?  Okay, go make this delicious recipe:


Candida Diet, Dairy-Free, Gluten-Free, Low-Carb, Paleo, Primal, Vegan

Salad we made with grilled romaine,
local red bell pepper, zucchini and
yellow squash, and cucumber.  

Ingredients:
1 head romaine lettuce, washed thoroughly*
Garlic Powder
Onion Powder
Sea Salt
Black Pepper
melted coconut oil or grass-fed unsalted butter
1/2 whole lemon

Directions:
1. Heat gas grill to medium heat.  
2. Trim off around 1-3 inches of loose tips of the lettuce depending upon size. Slice in half lengthwise.  
3.  Place lettuce halves belly up on a cutting board. Sprinkle the seasonings evenly over the top to taste. Brush gently with melted fat.  
4.  Lay lettuce belly side down onto hot grill.  Cook for 2-3 minutes and flip.  Cook for 1-2 minutes more.  Remove from grill.  Squeeze lemon juice evenly over the top. 
5. Serve. 

* How to wash lettuce and other fresh foods.
**Photos and recipe 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

Farmer's Market Roasted Okra and Zucchini with Garlic and Lemon

Finished Product was crisp, fresh
and delicious!

Yesterday, at the downtown Greenville Farmer's Market I picked up a beautiful selection of locally vegetables and meats.  This week I purchased purple okra, zucchini, green beans, bell peppers, bibb lettuce, red leaf lettuce, mizuna, patty pan squash, garlic, and a selection of humanely raised meats.  It's so much fun to stroll around the market and pick out from each weeks harvest what foods I want to cook and eat. Through trial and error, Tanner and I have learned that shopping at the Farmer's Markets also saves us A LOT of money.  Nutrition-wise, foods that are fresh out of the garden or off the farm are the most nutrient rich. From a Chef's perspective, these farm fresh foods also have the best flavor. When you use quality ingredients you can season them simply, cook them correctly, and they taste great.  It's cooking made easy! :-)  

Burger night while watching
football.  Tan served his on
gluten-free bread and mine
on local Bibb lettuce.

If you don't usually eat okra because of it's slimy texture then you will love it roasted.  It isn't slimy at all and has a awesome flavor.  We paired our roasted vegetables with Grilled Native Meats Grass-fed Beef and Bacon (nitrate/nitrate free) Burgers.  The lemon in this recipe helps these vegetables stand-up to the robust flavor of grass-fed beef.  Enjoy!

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

Ingredients:
1 tbl. coconut oil 
1/2 lb. okra, chopped
1 medium zucchini, chopped
2 cloves garlic, minced
Black pepper
Sea Salt

1/2 tsp. lemon zest

1/4 lemon, fresh squeezed

Greenbrier Farms in Easley had
purple okra.  Never seen that
before!

Directions:
1.  Preheat oven to 350 degrees Fahrenheit. 
2. Mix all ingredients except lemon zest and juice in a bowl.  Place on a baking sheet.
3.  Bake for 25 minutes or until thoroughly cooked, stirring once. Add lemon zest and juice.  Stir to combine. Serve immediately.


Yields 2, approximately 3/4 c. servings

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

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