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.

Tender Grass-fed Beef Meatballs and Life

Tender Grass-fed Meatballs over
avocado slaw. Would have been
great with fresh pico de gallo.

In my mind, meatballs are a comfort food. I love the heartiness of them when served with roasted vegetables. Serve these up with predominantly low carbohydrate vegetables to promote a healthy digestion. There are many low carbohydrate vegetables, including: asparagus, bell pepper, broccoli, garlic, green beens, mushrooms, okra, onion, zucchini, and yellow squash. 

Contrary to popular belief, red meat and fat are not the evil artery cloggers they are depicted to be. If you look deeply into nutrition research without bias, you will find that healthy fats and animals proteins do not lead to heart disease, diabetes, or depression.  Yet, a diet high in carbohydrates has been linked to all of the diseases above and many others. Also, eating a diet high in animal protein and saturated fats does not elevate your blood cholesterol levels. Eating fat does not elevate your blood sugar or insulin levels leading to increased blood triglycerides and therefore cholesterol. Carbohydrates, however, due to their effect on blood sugar and triglycerides do increase your cholesterol levels. 

So quit depriving your body of meat if you're craving it. I felt guilty for a couple of years because I was a meat eating yoga teacher. When in reality, meat is a natural and healthy part of the diet. Over the years, I've experimented with many different types of eating. I've discovered a diet abundant in healthy sources of fat and protein with a moderate-to-low carbohydrate intake (less than 150g) suits my body the best. Food is nourishment which sustains life. If the food we eat is doing us harm... why suffer? Better to make food choices that honor the body you have been given and create the least suffering. 

This past January, I attended a Bhakti Yoga workshop in Asheville.  The teacher, Michael, taught us about the Buddhist four noble truths and views on suffering. I love how straight forward and matter of fact this information was. I think it relates to our entire experience of life with our relationships, bodies, and food. 

Types of Suffering:

1 Piece of Red Velvet Cake
contains 57g or 14.25
 teaspoons of sugar. As little
as 2-3 teaspoons will elevate
your blood sugar for hours.
Leading to elevated blood
triglycerides, fatigue, and
possibly fat storage.

1.  Suffering of Suffering: it's difficult in the beginning, difficult in the middle, but okay when it ends. May relate to pain, fear, or mental distress. For example: Going through a breakup. It's hard when it first happens, painful when you're finding your way, and brings happiness once you've healed. 
2. Suffering of Change: comes from when the pleasure ends. For example: Drinking a sugar filled beverage. It's all great while you have that tasty beverage in your hands but when you've finished it off your body suffers. You feel thirsty, tired, groggy and may experience unpleasant gastrointestinal symptoms for a few hours after. 
3. All Pervasive Suffering: more complicated because it refers the fact that throughout our lives there is always a potential for us to experience some kind of suffering. This type of suffering is not of your conscious mind. On your journey towards enlightenment, you'll have to do some soul searching along the way to clear this kind of suffering. 
May you live and eat in a way that honors your highest good.

Okay, back to the meatballs. Here is a quick and delicious recipe:

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

Ingredients:
1 lb. 100% grass-fed ground beef

Cumin is in the top 20
of the healthiest spices.

2 cloves garlic, minced
3 slices nitrite and nitrate free bacon
1/2 yellow onion, minced
1/2 tsp. paprika
1/2 tsp. cumin
dash cayenne pepper
1 tsp. dried salt-free herb blend
sea salt and black pepper

Directions:
1. Preheat oven to 325 degrees Fahrenheit. Grease baking sheet with coconut oil.  

2. Mix all ingredients thoroughly in a bowl. Form into medium sized meatballs and place on baking sheet. Should form 12 meatballs.
3. Bake for 25 minutes until thoroughly cooked.  Let rest for 3-4 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

Baked Sweet Potato Fries with Grass-fed Beef Chili and Avocado

Chef Tanner Marino's quick and healthy take on chili fries.  This recipe is loaded with vegetables, a great source of healthy fat, and much lower in fat than the traditional preparation.  Enjoy your favorite comfort foods at home without all the added hormones, saturated fat, and heavily processed ingredients.  

Buy Local!  Sweet potatoes, mushrooms, garlic, bell pepper, grass-fed beef, tomatoes, and swiss chard are all available from your local farmers in Upstate SC.  

Gluten-Free, Dairy-Free, Paleo 

Present your food artfully and let your eyes reel you in!  

Ingredients:
Coconut oil or ghee
3 small sweet potatoes, cut into wedges*

2-3 cloves garlic, thinly sliced

1 yellow onion, diced
1 green bell pepper, diced
6 button mushrooms, sliced
1/2 c. homemade chicken stock 
1/2 lb. grass-fed beef
handful cherry tomatoes, quartered
3 oz. tomato paste
2 tbl. chili powder
1 tsp. cayenne pepper
1 tsp. oregano, dried
1 tsp. smoked paprika
salt and pepper to taste
5 swiss chard leaves, remove stems and finely julienne  
1 avocado, chopped

Directions:
1. Preheat oven to 350 degrees Fahrenheit.  Toss sweet potato wedges in coconut oil, sea salt, and pepper.  Bake for 20 minutes or until cooked through.  
2. Heat oil or ghee in a skillet over medium-high heat.  Saute garlic, onion, and green bell pepper, add chicken stock and cook until soft.  Remove from pan and set aside.  
3.  Add ground beef to pan and brown.  Use spatula to break apart.  
4.  Add all remaining ingredients (including garlic, onion, etc) and stir to combine.  Turn the heat down to low and let simmer until swiss chard wilts.  
5.  Place sweet potatoes on plate, top with chili, and sliced avocado.


Recipe and food photo by Tanner Marino.  Photo of Tanner by Stephen Stinson.  

*For low-carb folks:  substitute the sweet potatoes for butternut squash, peel and slice into wedges.  

Tanner 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.  His dishes are featured daily at The Nose Dive and Tanner is currently available for hire as a private chef.

Salmon, Goat Cheese, and Dill Pizza

Recipe yields 8 small
slices.  Double it for a
family of four.  

Pizza is one of those foods that no matter how healthy my diet is on a day-to-day basis... I still crave it once and awhile!  This recipes features coconut flour which is a versatile flour and can be used to prepare a variety of dishes (even as a thickener in soups).  Coconut flour is very mild and surprisingly you don't even taste it!  It has a low glycemic index and doesn't raise your blood sugar as fast as normal or whole grain flour.  


The texture of the crust is really lovely and it's actually stable enough to pick up and eat. Don't let the number of steps fool you this recipe is quick and easy to prepare.   Hope you enjoy it as much as we did! :-)  

Grain-Free, Gluten-Free, Dairy-Free, Paleo, Low-carb

We used fresh dill and
cucumber from the garden.
Fresh local foods are
highest in nutrient value
and enzymes.  

Ingredients:

Coconut Flour Crust:

1/2 c. coconut flour

1/2 tsp. baking soda

1 tsp. himalayan pink sea salt

1/2 tsp. salt free herb blend

dash smoked paprika
3 pasture-raised eggs
2 cloves garlic, minced
3/4 c. coconut milk

Toppings:
1 lb. wild-caught salmon
2 small pieces bacon
1 small cucumber, sliced in half lengthwise and cut into half-moons
1 lemon wedge
1/2 tsp fresh dill
2 oz. goat cheese, crumbled 
extra virgin olive oil
fresh ground black pepper to taste

Directions:
1.  Preheat oven to 350 degrees Fahrenheit.  Season salmon with salt and pepper and place in a baking dish.  Bake for 10 minutes.  Place strips of bacon in a separate baking dish and bake until reaches desired done-ness.  

Cooked dough.  I was skeptical
when I put it in the oven but it
turned out great!    

2.  Meanwhile, in a bowl add coconut flour, baking soda, sea salt, herb blend, and smoked paprika.  Stir with a fork to remove any clumps and combine.  In a separate bowl,  whisk together eggs, garlic, and coconut milk until smooth.  Add the liquid to the dry ingredients and stir until mixed well.  
3.  Remove salmon and bacon from oven and set aside. Turn the temperature of the oven to 375 degrees Fahrenheit.  
4.  Place a piece of parchment paper over pizza pan and brush with olive oil.  Spoon the dough onto the pan and use hands to spread evenly into a circle.  
5.  Bake dough for 20 minutes.  
6.  While dough is baking, place cucumbers and dill in a small bowl.  Squeeze lemon on top and set aside to marinate.  On a cutting board, break salmon apart into small chunks and thinly slice the bacon.

Delicious!

7.  When crust is finished baking remove from oven, flip over and peel off parchment paper.  Brush lightly with olive oil.  Turn the oven to Broil.  Cover the pizza with salmon, bacon, and goat cheese and bake for 3-4 minutes or until cheese melts.  
8.  Remove from oven cover with marinated cumbers, ground black pepper over top,  slice and serve immediately.  

*Recipe 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 

Grass-Fed Beef and Arugula Salad with Lemon Dill Dressing

Quick and easy salad with roasted sweet potato, caramelized onions, cherry tomatoes, grass-fed beef, over a bed of arugula with goat cheese crumbles and a homemade lemon dill dressing.  Prepare the caramelized onions, roasted sweet potatoes and beef in advance for a healthy 5 minute meal!  Enjoy!

Ingredients:
1/3 c. roasted sweet potatoes, cubed
1 tbl. caramelized onions
1/3 c. cherry tomatoes, sliced in halves
4 oz. seared grass-fed beef, sliced and chillled
3/4 c. baby arugula
1/2 oz. tomato-basil goat cheese, crumbled
Lemon Dill Dressing (recipe below)

Preparation Instructions:
1.  Spread greens out on dinner plate.  Top with remaining ingredients and serve immediately.

Lemon Dill Dressing

Ingredients:
2 c. extra-virgin olive oil
1 tbl. lemon juice
1/2 tbl. dijon mustard
1/2 tbl. mayo
1/2 tsp. dill, dried
salt and pepper to taste

Preparation Instructions:
1.  Mix ingredients together in a small bowl and whisk with a fork until blended well.  Pour over salad and toss to coat.






Nutrition Facts: Yields: 1 Serving
Calories 665
Carbohydrate 21g
Dietary Fiber 4g
Sugar 9g
Total Fat 49g
Saturated Fat 12g
Monounsaturated 30g
Cholesterol 92mg
Protein 36g
Sodium 358mg
Potassium 990mg

Great sources of Vitamin A, B12, B6, Zinc, and Thiamin!

Roasted Thyme and White Wine Turkey

The perfect juicy, simple, yet delicious holiday turkey!  Fresh thyme, smooth white wine, and fragrant vegetables make this turkey irresistible! 

  

Ingredients:

10 lb thawed whole turkey, neck and giblets removed

1 c. kosher salt

1/4 c. unsalted butter

1/4 c. extra virgin olive oil

1 c. onions, cut into chunks, divided

1 c. carrots, cut into 3 inch pieces, divided

1/2 c. celery, cut into 3 inch pieces, divided

8-10 sprigs fresh thyme, divided

1.5 c. chardonnay or other white wine (for a non-alcoholic version substitute apple juice and 1 lemon cut into halves)

Cooking Instructions:

1.  Place turkey in a large oval roasting pan and run inside and out with kosher salt. Add enough cool water to the pan to cover the bottom half of the turkey.  Place in refrigerator and soak overnight or for 12 hours, turning over once.

2.  Preheat the oven to 350 degrees Fahrenheit.  Remove turkey from roasting pan and rinse thoroughly to remove all of the salt.  Discard the remaining water and salt mixture and rinse the roasting pan with water.  Return turkey to the roasting pan breast side down.

3.  Melt the butter and combine in a small bowl with the olive oil.  Brush the turkey with the butter and olive oil mixture.  Stuff the turkey 1/2 cup onion, 1/2 cup carrots, 1/4 cup celery, and 4-5 sprigs of thyme.

4.  Scatter the remaining vegetables and thyme around the roasting pan.  Pour the white wine into the roasting pan.  

5.  Roast the turkey uncovered for 2 hours, remove from oven, turn over and brush with remaining butter and olive oil.  Continue roasting the turkey for another 1-1/2 to 2 hours or until internal temperature reaches 185 degrees Fahrenheit.  Allow turkey to cool for 30 minutes before carving.  

Nutrition Facts

Yield =  21- 4 oz servings

Calories 279

Fat 13g

Saturated Fat 4g

Monounsaturated 4g

Polyunsaturated 3g

Carbohydrate 18g

Sugars 1g

Dietary Fiber 1g

Protein 35g

Sodium 83mg

Cholesterol 97mg

Nutrition Facts calculated by Keri Rogers using Diet Analysis Software 8.0.1.  

Hummus and Wheat berry Stuffed Bell Peppers

The light taste of the herbs, savory pine nuts, and fresh garden vegetables pair well with the creaminess of the hummus. The bell peppers are blanched only preserving the integrity of the vegetable, preventing overcooking and the residual loss of nutrients. This is a great summer recipe to show off your cooking ability and creativity! :-)

Pair it with a glass of Pinot Grigio and a nice summer salad. For the carnivorous at heart add in your favorite meat hand torn over the top.

Ingredients:

3 tbl. pine nuts

1 cup cooked wheat berries

1 tbl. fresh thyme, finely chopped

1/2 cup. parsley, chopped

2 tsp. extra virgin olive oil

1/2 tsp. minced garlic

1 cup cherry tomatoes, sliced in half

2 medium sized bell peppers

3 tbl. hummus

freshly ground black pepper & salt to taste

Cooking Instructions:

1. Toast the pine nuts over medium low heat for 3-5 minutes stirring occasionally until light golden brown.

2. Combine pine nuts, wheat berries, thyme, and parsley in a medium sized bowl and set aside.

3. Heat oil in a small skillet over medium heat. Add garlic and cook 1-2 minutes until fragrant. Add cherry tomatoes and sauté 2-3 minutes until bright red and soft. Add tomatoes to wheatberry mixture and stir to combine.

4. Blanch bell peppers in large pot of rapidly boiling water for 3-7 minutes, turning to cook evenly. Remove from water and set aside.

5. Stuff bell peppers with wheatberry mixture and top with hummus. Serve immediately.

T

What the heck are wheat berries?

Small whole wheat kernels (you can't get wheat any less processed than this) that provide important nutrients like fiber, protein, and iron. Wheat berries are processed into flour!

Sweet & Spicy Vegetarian Curry with Wholesome Grains

Ingredients:

1/2 white onion, finely chopped

4 tablespoons ghee, divided (see blog for recipe)

2 sweet potatoes, washed and cubed

1 green bell pepper, sliced

1 red bell pepper, sliced

2 carrots, chopped

3 cloves garlic, minced

1 teaspoon ground turmeric

1 tablespoon curry powder

1 teaspoon ground cinnamon

1/4 tablespoon sea salt

3/4 teaspoon cayenne pepper

1 (15 ounce) can chickpeas beans, drained and rinsed or 1 1/4 cup dried chickpeas, soaked overnight

1 zucchini, sliced

1 cup orange juice, freshly squeezed

10 ounces fresh spinach

Cooking Instructions:

1. In a large wok or dutch oven, saute onion until clear in 2 tablespoons ghee over medium high heat. Add the sweet potatoes, green and red peppers, and carrots and saute for 5 minutes.

2. Meanwhile, in a medium sized saucepan saute remaining ghee, garlic, turmeric, curry powder, cinnamon, sea salt, and cayenne pepper for 2-3 minutes over medium heat. Or until spices release aroma.

3. Combine spice mixture with vegetables in wok or dutch oven, reduce heat to medium. Add the chickpeas, zuchini, and orange juice and allow to simmer for 20 minutes covered.

4. Stir in the spinach and cook 3-4 minutes or until spinach wilts. Serve immediately.

Adjusting the recipe for your Dosha:

Vata: Replace bell peppers with winter squash (ex: butternut). Replace chickpeas with whole presoaked mung beans (soak overnight uncovered in the refrigerator). Reduce cumin and turmeric. Serve with Basmati rice.

Pitta: Replace carrots with red skinned potatoes. Replace green pepper with another red bell pepper. Replace spinach with collard greens (boil for 30 minutes before adding). Reduce garlic, cinnamon, and cayenne pepper. Serve with Basmati rice.

Kapha: Replace sweet potato with more carrots. Reduce the amount of ghee used. Serve with cooked pearled barley.

What is a dosha? A metabolic classification of the body using the principles of Ayurveda. Ayurveda, the science of life, is the oldest holistic system of medicine and come from India. This system of medicine strives to achieve balance between the three doshas to create wellness.

How do I find out my dosha? Google Dosha quiz and you'll find many varieties of quizzes. Take time to consider the answers and try to think of your immediate relation to these needs as well as over the course of your life.