Spicy Crock-pot Chicken and Vegetable Soup

Chili and soups are definitely a go to food for me in the morning. I love how warming they are and how it can pack everything my body needs into one bowl. Best part is chili and soup are always better the day after so it's the ultimate reheat and eat food. When I have breakfast daily I try to sit down for 6-10 minutes and relax. It helps me prepare for my day. I can literally jump out of bed and run a million miles an hour. My body is wired on alert as soon as I wake up and something as simple as having breakfast that I have to sit down and eat makes me slow down so I can organize my mind and day. How do you set yourself up for a good day?

This is my latest creation and it's full of healthy nutrients like protein, vitamins and minerals. It's also full of nourishing fats from the coconut which will give the brain what it needs to guide you through a day of clear thinking! This soup is also loaded with fresh vegetables and dietary fiber for a healthy digestion.

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

Ingredients:
2 tbsp bacon fat or coconut oil
4 cloves garlic, minced
1 large yellow onion, finely chopped
4 small stalks celery, finely chopped
1-1/2 tbl. cumin
1-1/2 tbl. smoked paprika
1 tbl. ms. dash original seasoning mix
1 tsp. chili powder
1-1/2 lb. chicken thighs with bones
1 green bell pepper
5 kale leaves, stemmed and finely chopped
2 yellow squash, cut into half moons
1 can rotel with green chilies
3/4 c. coconut cream (could use 1 can of coconut milk)
1 qt. homemade chicken stock
sea salt
2 tbsp. fresh cilantro, chopped (optional)
1 avocado, cubed (optional)

Directions:
1. Heat bacon fat or oil in a large skillet over medium-high heat. Add garlic, onions, and celery. Saute 4-6 minutes until onions start to turn translucent. Add in spices. Stir and cook until fragrant (1 minute). Place vegetable mixture into a crock-pot.
2. Add all remaining ingredients to crock-pot except cilantro and avocado. Cook on high for 2 to 3 hours or until thoroughly cooked.
3. Remove chicken thighs and let cool 5 minutes. Using two forks pull the chicken from the bones and shred apart. Then toss chicken back into chili and stir to combine. 
4. Top with fresh cilantro and avocado and serve. :-)
*Recipe and photo by Keri Rogers.

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!

Simple and Delicious Cauliflower Soup

Cauliflower is a cruciferous
vegetables and nutritional power-
house. Enjoy it a fe types a week
to reduce inflammation and
aid in detoxification.

Cauliflower soup is such a light and healthy comfort food. One thing my chef fiance has taught me is that gourmet food is about simplicity and balance. This recipe takes less than 45 minutes from start to finish and only uses 5 ingredients. You can garnish this soup in many different ways. We love to top it with different combinations of things including: crockpot-pulled beef, sliced avocado, sauteed greens with curry, or bacon. 







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

Ingredients:

1 tbl. coconut oil
2-3 garlic cloves
1 medium yellow onion, coarsely chopped
1 head cauliflower, cut into florets
1-1/2 to 2 cups chicken stock
sea salt and black pepper to taste

Directions: 
1.  Melt coconut oil in a saucepan. Add garlic and onions. Saute for 1-2 minutes until fragrant. 
2. Add cauliflower and chicken stock. Turn heat to medium-high and bring to a boil. Then reduce heat to medium-low and let simmer for 15-20 minutes. Add more hot liquid if necessary, but use extra liquid sparingly. 
2. Once the cauliflower has softened, pour the soup into a blender or food processor. Pulse until it form a smooth and creamy texture. Season to taste.
3. Serve immediately. 
*Recipe by Keri Rogers. Photo by SnazzyApple.

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

Addictive Three-Bean Chili

This recipe is warming, full of flavor, and loaded with vegetables! Your non-veggie loving friends and family may not even notice the veggies mixed in! Three different types of fiber rich and protein packed beans are incorporated. Try using dried beans that have been soaked overnight to reduce your sodium intake, save money, and enhance digestion. Enjoy foodies!

Ingredients:

3 T. extra virgin olive oil

3/4 c. onions, finely chopped

2 cloves garlic, minced

2 lbs. grass fed, antibiotic, and hormone free ground beef

1 c. green bell pepper, diced

2 c. baby portabello mushrooms, sliced

3/4 c. shiitake mushrooms, sliced

1-1/4 c. butternut squash, peeled and cubed

1 jalapeno, seeded and finely chopped

2 T. chili powder

1 T. paprika

2 T. dried oregano or 1 T. fresh

1-1/2 T. cumin

1/4 t. salt

1 envelope hot chocolate powder (preferably dark chocolate)

1 T. worcestershire

2-14.5 oz. cans diced tomatoes with green chilies

1-8 oz. can tomato sauce, no salt added

6 fl. oz. beer

1/4 t. hot sauce

3/4 c. great northern beans

3/4 c. black beans

3/4 c. dark red kidney beans

Cooking Instructions:

1. Heat oil in a large soup or sauce pan over medium heat. Saute onions and garlic until clear and fragrant.

2. Add in ground beef and break up with spatula. Cook 3-5 minutes or until partially browned. 
3. Stir in vegetables and cook until meat is fully browned.

4. Add in all remaining ingredients, partially cover and simmer for 50 minutes.

Nutrition Facts - Servings 8 oz/ 1 cup

Calories 298

Fat 16g

Saturated 7g*

Monounsaturated 8g

Cholesterol 47mg

Carbohydrate 17g

Dietary Fiber 4g

Sugars 4g

Protein 14g

*Ideally our saturated fat intake is less than 10% of our total calories. According to the American Dietetic Association we should aim for 3.5g saturated fat per serving or less. In my experience balancing the diet with a healthy amount of saturated fat has improved my blood sugar balance. Sometimes in the craze for fat free and low fat we omit to much fat from our diets - so just like all other things in life it's about balance and moderation. If you diet is high in saturated fats, reduce the saturated fat content of the meal by substituting ground turkey for half of the ground beef.