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.


 

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!

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

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

Nutty Blueberry Fig Energy Bars

Dried unsweetened fruit can be
difficult to find.  Blueberries from
Trader Joes, Prunes from Publix,
Figs from Whole Foods.

Snack Attack!  These bars are a great source of healthy fat and chock full of feel good vibes.  Eating fat is actually essential to being happy, calm, and having a healthy brain.  These are a great portable snack and they're delicious - we hope you enjoy as much as we have!  This recipe is a new take on my Easy Berry Almond Energy Bars that are even lower in sugar and carbohydrates and utilize, unsweetened fruits that are easy to find in Greenville, SC.  The bars also incorporate brazil nuts which are one of the healthiest nuts because they are high in selenium. 


Ingredients:
1 c. whole brazil nuts, raw

Brazil nuts and almonds are amoung
the healthiest of all nuts!  Enjoy.

1 c. whole almonds, raw
1/2 c. almond meal*
1/2 c. dried unsweetened coconut
1/2 c. coconut oil
1/2 c. pecan cashew butter
2 tsp. pure vanilla extract
1 tsp. raw honey
1/2 tsp. sea salt, ground
3/4 tsp. cinnamon
1/3 c. unsweetened dried blueberries
1/3 c. unsweetened dried figs
1/3 c. unsweetened dried golden raisins or prunes

Directions:
1.  Toast brazil nuts and almonds in the oven at 350 degrees for 10-15 minutes.  Turning once.  They are ready when they smell fragrantly nutty and are lightly browned.  Allow to cool 3-4 minutes.
2.  Add brazil nuts, pecans, and dried coconut to a food processor and pulse until finely ground.
3.  In a small saucepan, melt coconut oil and cashew butter together over low to low-medium heat.  Remove from heat.  Add vanilla extract, honey, sea salt and cinnamon.  Stir to combine.
5.  Fold in dried fruit until combined.
6.  Spoon and press into an 8x11 baking dish lined with parchment paper.
7. Refrigerate for 30 minutes or until firm.
8. Cut up into bars.  We cut up into 14 square bars and pre-bagged to grab on the go.   Keep refrigerated in a sealed container.  

*Make your own almond meal by grinding whole almonds with skins on in the food processor.  

Recipe and photos by Keri Rogers.  

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition 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

Easy Berry Almond Energy Bars

Snack Attack!  These bars are a great source of healthy fat and chock full of feel good vibes.  Eating fat is actually essential to being happy, calm, and having a healthy brain.  I love the minimal amount of sugar in the recipe without sacrificing all the sweetness.  They are Paleo, grain-free, gluten-free, and dairy-free.  My boyfriend, Tanner, and I  recently realized we each have a mixture of food intolerances.  Finding snacks when you're hungry and out of the house can be quite a challenge.  These are a great portable snack and they're delicious - we hope you enjoy as much as we have.  

Gluten-Free, Grain-Free, Dairy-Free & Paleo

Ingredients:
1 c. slivered almonds
1 c. whole pecans
1/2 c. almond meal*
1/2 c. unsweetened banana chips
1/2 c. coconut oil
1/2 c. cashew butter
2 tsp. pure vanilla extract
1 tsp. raw honey
1/2 tsp. sea salt, ground
3/4 tsp. cinnamon
1 c. dried berries






Directions:
1.  Toast almonds and pecans in the oven at 350 degrees for 10-15 minutes.  Turning once or twice.  They are ready when they smell fragrantly nutty and are lightly browned.  Allow to cool 3-4 minutes.
2.  Add almonds, pecans, and banana chips to a food processor and pulse until coarsely ground.  
3.  In a small saucepan, melt coconut oil and cashew butter together over low to low-medium heat.  Remove from heat.  
4. Add vanilla extract, honey, sea salt and cinnamon.  Stir to combine.  
5.  Fold in nut mixture and almond meal until mixed thoroughly.
6.  Fold in dried berries until combined.
7.  Spoon and press into an 8x11 baking dish lined with parchment paper.   
8. Refrigerate for 30 minutes or until firm.  
9. Cut up into bars.  We cut up into 14 square bars and pre-bagged to grab on the go.  
10.  Keep refrigerated in a sealed container.  


*Make your almond meal by grinding whole almonds with skins in a food processor.  Also, available at most health food stores and some grocery stores.  


The recipe was modified from:  Mark's Daily Apple - Primal Energy Bars.  
Recipe and photo by Keri Rogers.  

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition 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