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

Delicious Berry Cheesecake

This recipes is dangerously good... so good that even my husband ate several servings of it throughout the week. That rarely happens when I make a health inspired dessert. ;-) It is actually creamy like a traditional cheesecake and full of flavor. Love this recipe!!! 

Dairy-Free, Gluten-Free, Paleo, Raw, Soy-Free, Vegan


Ingredients:
Crust
1 c. almonds
1 c. pecans
1/4 c. Enjoy Life chocolate chips
3 tbl. cocoa powder
pinch of sea salt
5 medjool dates
 
Fruit Mixture
1-1/2 c. fresh cherries, pitted
1-1/2 c. fresh organic blueberries

Cheesecake Filling
3 c. raw cashews, soaked for 4 hours
2 c. unsweetened coconut milk (vanilla)
1/2 lemon
1/3 c. honey
pinch of sea salt
1 cup plus 2 tbl. coconut oil
3 tbl. arrowroot powder mixed with 2 tbl. cold water

Directions:
Crust
1. Put all crust ingredients except medjool dates into a food processor. Process until finely chopped. Add dates one at a time until coarsely chopped. Should be able to stick together when pressed between two fingers.
2. Press pie crust into a 6 inch spring form pie crust until it forms a thin layer around the bottom of the pan. Set aside.

Fruit Mixture
1.  Blend cherries and blueberries until thoroughly mixed. Pour into airtight container and place in fridge.

Cheesecake Filling
1.  Strain liquid from cashews. Combine cashews, milk, lemon juice, honey and salt in a blender. Combine arrowroot powder with water in a small cup. With motor running on low slowly added melted coconut oil and arrowroot liquid.
2. Remove 1/3 of the plain filling and store in the refrigerator until needed. Add berry mixture to the remaining filling and blend to combine.
3. Pour half the fruit filling over the pie crust. Drizzle maple syrup over then top with remaining fruit filling. Tap the mold to settle. Place in freezer for 20 minutes. 
4. Remove and top with plain filling. 
5. Place cheese cake in freezer for another 2 hours. Once solid top with pecan halves and fruit for eye appeal. Store in the refrigerator.
*Recipe and photos by Keri Marino.

 Keri is an internationally Registered Yoga Teacher, Propmaker, and Yoga Therapist in training.  She owns and operates Yoga Unique LLC offering Private classes, Yoga Therapy and products. Keri teachers both privately and publicly around the Greenville area.


 

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! 

Coconut Macadamia Chocolate Chip Cookies

Some days just call for a cookie! :-) I'm always looking for healthier ways to make delicious treats that aren't loaded with heavily processed flour, gluten, and sugar. Love this as a quick and easy go to option. We store these in the fridge and heat them up for a few seconds before enjoying. Yum! 

Dairy-Free, Gluten-Free, Paleo, Soy-Free

Ingredients:


2 eggs
2 tbl. honey
1 tsp. vanilla
1/3 c. coconut oil
1/2 tsp. cinnamon
1/2 c. coconut flour
dash sea salt
1/3 c. chocolate chips (enjoy life - dairy free, soy free and nut free) 
1/3 c. macadamia nuts, unsalted
1/3 c. dried shredded coconut, unsweetened
1-4 tbl. unsweetened coconut milk

Directions:
1. Preheat oven to 375 degrees Fahrenheit.
2. Mix dry ingredients together except chocolate and macadamia nuts in a medium sized bowl. Until the coconut flour has no more chunks.
3. Heat coconut oil just until melted whisk in eggs, honey, and vanilla.
4. Pour wet ingredients into dry ingredients and stir to combine. 
5. Add chocolate chips and macadamia nuts. Depending upon dryness of mixture add 1-4 tbl. of coconut milk until it reaches desired consistency.
6. Spoon mixture out by the tablespoon onto a lightly greased baking sheet. Flatten them out into a cookie shape.
7. Bake for 15-20 minutes. 

*Recipe and Photo's by Keri Rogers. Recipe inspired by: http://ohsnapletseat.com/2013/02/04/gluten-free-coconut-flour-chocolate-chip-cookies/

 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!

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!

Gluten-Free Chocolate Cranberry Granola Bars

Granola bars are one of the easiest portable snacks to make at home ever! These crunchy bars contain a super nutritious blend of a variety of nuts and are only sweetened with honey. Many commercial granola bars contain high-fructose corn syrup, gluten, and nuts that may be rancid. Took these to yoga teacher training last weekend and they were a big hit. Hope you enjoy! :-) 

Gluten-Free, Dairy-Free*, Soy-Free

Ingredients:

½ c. flax seed, raw

½ c. pumpkin seeds, raw

1 c. pecans, raw

1 c. almonds, raw

1 c. cashew nuts, raw

3 c. gluten-free rolled oats

3 c. dried fruit blend (cranberries, cherries  blueberries or your favorite mix)

½ c. dark chocolate chips

¾ c. honey, raw & local

2 tsp. cinnamon

dash sea salt

Directions:

1.    Grease large baking sheet with coconut oil. Preheat oven to 275 degrees Fahrenheit.

2.   In a food processor, blend all seeds, nuts and oats until resembles a coarse ground meal. If you don’t have a food processor you can chop by hand (but this takes much longer.)

3.   Add berries, dark chocolate, honey, cinnamon and sea salt. Stir to combine.

4.   Spread granola mixture out onto a baking sheet. Press down with clean hands. To avoid the granola sticking to your hands, wash fingers and coat with a small amount of coconut oil.

5.   Bake in a pre-heated oven for 1-1/2 hours or until lightly toasted. Let cool completely in pan.

6.   Slice into bars and store in airtight container for up to 3 weeks. This recipe makes around 36 bars store in freezer if you would like them to last longer.

*can be made dairy free with Enjoy Life chocolate chips

Recipe and photo 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

Mom's Fried Green Tomatoes with Manchego Blackberry Cheese Sauce

One of Mom's favorite recipes.

Admittedly, this is not exactly a healthy recipe. In my journey through health I've learned that a diet is a healthy diet is about finding something you can maintain long-term. For me that is a mostly an extremely healthy, vegetable rich, low-carb (50-80g net carb) per day with the occasional homemade fried foods, and even a cookie every once in a while. I think sometimes being in balance means acknowledging that we are all imperfect - we must give ourselves the space we need to follow our unique journey of health. With hopes and open mind that we can improve our health throughout the course of our lives. Be you...be healthy.


Mom's Fried Green Tomatoes

While picking up a few items at our local Farmer's Market yesterday. My mother's face lit-up with excitement at the sight of beautiful, plump, fresh green tomatoes. So for dinner last night she made her classic recipe - but gluten-free so it fit into Tanner and my diet.

Dairy-Free, Gluten-Free

Ingredients:

2 large green tomatoes, sliced into 1/4 inch pieces

1 c. gluten-free all purpose flour

Sea salt and pepper to taste

2/3 c. cooking oil (we used a blend of coconut, grapeseed, and olive)

Directions:

1. Mix flour, salt and pepper in a medium sized bowl. Coat tomatoes on both sides with flour mixture. Set aside on plates or wax paper and let sit for 10 minutes.

2. Re-coat tomato slices in flour again. 

3. Heat oil in large iron skillet at medium-high heat. Once oil is hot, add first batch of tomatoes to skillet. Simmer tomatoes for 1-2 minutes or until brown around the edges. Reduce heat to medium. Continue to cook tomatoes until fully browned (approx. 5-8 minutes per side).

4. Remove tomatoes from skillet and place on paper towels to absorb some of the oil.

* Recipe of Tammy Goben.

Manchego Blackberry Cheese Sauce

This sauce is rich, savory, and full of sharp cheesy flavor. It pairs so nicely with the flavor of the tomatoes. Some varieties of Manchego cheese are made with sheep's milk and some with cow's. So be sure to read the labels if you need a dairy-free version.

We served with chicken and roasted vegetables.

Dairy-Free, Gluten-Free

Ingredients:

1 tbl. coconut oil

4 blackberries, finely chopped 

1/3 c. unsweetened coconut milk

4 oz. plain goat cheese

1-1/2 to 2 oz. Manchego cheese

1/2 tbl. fresh parsley, finely chopped

1/2 tsp. lemon zest

juice of 1 wedge lemon

Sea salt and fresh ground pepper to taste

Directions:

1. Melt coconut oil in a small sauce pan over medium heat. Add berries and cook 1-2 minutes until softened. 

2. Add coconut milk and cheeses and reduce heat to medium low. Let simmer until cheese is melted. Stir frequently.

3. Add in parsley, lemon zest, lemon juice, sea salt and pepper. Stir to combine. If sauce is not thick enough, make a slurry with 1 tsp. arrowroot power (or cornstarch) and 2 tbl. cold water. Whisk powder/starch and water together and add to sauce.
4. Drizzle over fried-green tomatoes.
*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

Crunchy Baked Apple Chips

Baked Apple Chips are a great
alternative to deep-fried
 potato chips.

This recipe is sweet, crunchy, and loaded with spices that are good for your digestive and circulatory system. What more could a girl ask for? Consider these a great mid-day snack paired with a small scoop of chicken salad, and few almonds. 

Cinnamon and cloves are great for
your digestive system. Cayenne
pepper is good for your circulatory
system. Spices are healing!

Every year my fiance and family all go apple picking. We search the Hendersonville, NC apple farms for all types and varieties. I never knew growing up, how many kinds of apples there are and how different each one's flavor profile is. Apples vary greatly in their texture, sweetness to tartness factor, and their crispness. Use a variety of apples in this recipe of whatever kind of apples you can find locally. Granny smith apples are allowed in moderation on the candida diet and some low-carb diets because they are classified as a lower sugar fruit. Enjoy! 

Dairy-Free, Gluten-Free, Paleo, Primal

Apples chips
may keep for 2-3
weeks in an air-
tight container.

Ingredients:
3 local apples (We used one granny smith, one arkansas black, and one gala apple)
3/4 tbl. ground cinnamon
1/4 tbl. ground ginger
1/4 tsp. ground cloves
Sea Salt
Dash Cayenne Pepper

Directions:
1. Line two large baking sheets with parchment paper. Wash apples thoroughly and thinly slice your  into 1/8inch pieces.

One of the easiest recipes you'll
ever make!  Prep-time less than 10
minutes.

2. Preheat oven to 175 degrees fahrenheit. Combine apples and seasonings. Mix together with hands until spices are evenly coating the apples.
3. Place apples slices down on parchment paper. Spread apples slices evenly across the surface. Slices may touch but not overlap.
4. Bake (dehydrate) for 8-9 hours or until crispy and the ends curl up. Let cool completely in the oven (We left ours in the oven overnight to cool). Store apple chips in an air tight container. 
*For candida diet, use all granny smith apples.
**Recipe and photos by Keri Rogers.

Yield: enough apple chips to fill one large mason jar.

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

Chicken A La King (& Queen)

This recipe is a guest post by Chef Tanner.  It features a meal I've heard him talk about since I've known him.  His step-dad Bill used to eat Chicken A La King out of the can and Tanner grew up loving it.  One of Tan's missions as a chef is to make healthier gourmet versions of comfort food that caters to a gluten-free and dairy-free diet.  So here you have it...

Dairy-Free, Gluten-Free

Ingredients:
2 tbl. grape seed oil

2 boneless skinless raw chicken breasts, cubed

1 tbl. cajun seasoning
1 green bell pepper, diced
1 red bell pepper, diced
1/2 red onion, diced
1 can coconut milk
2 tbl. arrowroot powder**
1 tbl. water or more as needed
4 slices gluten-free bread, toasted


Directions:
1. Sprinkle cajun seasoning over the chicken. Heat oil in a skillet over medium-high heat. Add chicken and cook until browned. Approximately 3-5 minutes.  Remove chicken and set aside.
2. Add onions and bell peppers to skillet.  Saute until onions are translucent and still have a slight crunch.
3.  In a medium bowl, add arrowroot powder and water whisk together to make a paste.  Also known as a slurry, this will be used to thicken the coconut milk.
4.  Add chicken to the veggies then pour coconut milk over the top. Bring to a boil.
5. Once it comes to a boil, whisk in the slurry reduce heat to low and simmer uncovered for 5 minutes. The sauce should reach the consistency of gravy. If two watery, make another slurry with arrowroot powder and add to reach desired thickness.
6. Add cajun seasoning, sea salt and fresh black pepper to taste. Served over gluten-free bread.
*Recipe and photos by Tanner Marino.
**Arrowroot powder is a non-genetically modified food thickener. It's a healthier alternative to corn starch.  It is available at most health food stores where the baking supplies are.  

Tanner Marino is a Chef and local foods enthusiast in Greenville, SC.  He has a passion for using simple quality ingredients and transforming them into artfully prepared delicious creations. Tanner is currently available for hire as a private chef.

Apple, Goat Cheese and Turkey Snack

Happy apple season!  It's that time of year again where fresh apples abound of all types of varieties.  Our personal favorite are Mutsu, Honey crisp, and Gala.  Every year we go pick apples and have fun using up the harvest. When you eat small meals and snacks throughout the day you are constantly looking for ways to reinvent snack time.  This recipe is one of mine and my clients favorites!  

I often times add a splash of
chipotle tabasco for an extra kick!

Dairy-Free, Gluten-Free

Ingredients:
Apple
Goat Cheese
Sliced Turkey, nitrite and nitrate free*
Honey, local and raw

Directions:
1. Slice apple into circles.
2. Smear goat cheese over apple.  Top with deli turkey.
3. Drizzle with honey.  
*Also great with leftover chicken or even beef jerky.  
**Recipe and photo 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

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