Mixed Greens and Salmon Salad

This is my go to salad right now! I've definitely been seen carrying this into the yoga studio several times lately as my mid-afternoon snack. I love fresh herbs in a salad it really brightens the flavor. Delish! 

Candida Diet, Dairy-Free, Gluten-Free, Low-Carb,

Parsley is extremely nutrient rich and healing!

Nut-Free Soy-Free

Ingredients:
1-1/2 cups mixed greens (spinach, romaine, baby kale, or your favorite blend)
1/4 cup cucumber, thinly sliced
3-4 oz. wild-caught baked Cajun rubbed salmon
10 parsley leaves, coarsely chopped
1 tbl. good quality olive oil
1 tbl. lemon juice (approximately half of a lemon)

Directions:
1. Toss greens, cucumber, salmon, parsley into a container with a lid. Pour olive oil over the top and place 1/2 a lemon in the container. Place lid on top and store in fridge or cooler until ready to eat. Squeeze lemon over the top and toss enjoy. 
 *Recipe by Keri Marino. 

 Keri Marino 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 Yoga props. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

Tangerine, Blueberry and Pomegranate Salad

Over the holidays, I took this fruit salad to my families Christmas day lunch. It was a hit and a complete throw together from things I had in the fridge. It's a quick and beautiful spin on fruit salad. Hope you enjoy as much as my family did. :-) 

Dairy-Free, Gluten-Free, Nut-Free, Paleo, Primal

Ingredients:

3 small tangerines, peeled and segmented

1/2 c. blueberries

1/2 c. pomegranate seeds*

4-5 fresh mint leaves, finely chopped

dash of sea salt and fresh ground black pepper

Directions:

1. Mix together in a bowl and keep in an air tight container until ready to serve.

*My favorite way to seed a pomegranate is to: Slice the pomegranate in half and place in a bowl of water for 30 minutes. Next, pull pomegranate apart by hand in bowl of water. Place seeds in a strainer. Rinse the pomegranate seeds in water and remove any of the cream colored membranes. 

Post by Keri Rogers.

Photos from the following:

- http://www.plattscsd.org/library/library/htmls/tangerine.htm

- http://latavolamarche.blogspot.com/2011/11/best-way-to-remove-pomegranate-seeds.html

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

Fresh Berries and Mixed Greens Salad with Poppyseed Dressing

Fresh at your local Farmer's Market are the most delicious blueberries you've ever eaten in your life.  They're ripe, soft, and full of flavor!  Each week I go to my Farmer's Market and come home with a plethora of delicious fruits and vegetables to cook with over the next week.  It's amazing how much cheaper things are at the Farmer's Market also.  I usually pick up a while quart of blueberries for $4. When you consider that Whole Foods charges $5 for a pint it really seems like an incredible deal!  Here's a great way to use up the bountiful supply of fresh blueberries available this year.


This salad is light and refreshing as a side dish.  Make it a main course by tossing some hard-boiled eggs or oven-roasted chicken over the top.  The poppyseed dressing is my absolute favorite part it pairs so nicely with the fresh berries and mild flavored greens!  Enjoy :-)


Ingredients:


Salad
3 c. baby spinach, finely chopped
3 c. green leaf lettuce, finely chopped
1/2 c. baby bella mushrooms, thinly sliced
1/2 c. blueberries
1/2 c. strawberries, thinly sliced
1/4 c. white onion, thinly sliced
1/3 c. skinless almond slivers, toasted


Poppyseed Dressing
1/3 c. raw apple cider vinegar
1/3 c. honey
1/2 c. white onions, coarsely chopped
1-1/2 tbl. dijon mustard
dash salt
3/4 c. extra virgin olive oil
2 tsp. poppy seeds
*The salad dressing makes portions to use for leftovers, keep chilled in an airtight container for up to two weeks. 


Directions:
1.  Toss all salad ingredients in a large bowl and keep chilled until serving.  
2.  Throw all of salad dressing ingredients except poppy seeds into a blender and pulse until it resembles a traditional dressing consistency.  Stir in poppy seeds and serve immediately.

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!