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

Slow-Cooker Cabbage

I absolutely love vegetables. It's honestly comical how many times per day I say the word veggies to my husband. I think it's because when I don't eat enough vegetables my digestion get's out of whack. According to Ayurveda I have some vata tendencies. With vata digestion might be delicate, dry or irregular and vegetables help balance your system. Vegetables and fruits provide water and fiber to keep your body running clean. Here is a quick and easy side dish to nourish your digestion. I love to serve it with pasture-raised chicken and a little butter from our local creamery. It's a quick and healthy low-carb side dish with plenty of flavor. Not to mention super cheap to make at less than 15 cents per serving. 

Cabbage is a healing food that may be correlated with cancer prevention. It also contains polyphenols which may help reduce inflammation from chronic stress, sickness and disease. In case you needed one more reason to try cabbage it may aid in healing the digestive tract and stomach. Enjoy different varieties of cabbage 2-3 times per week! 

Candida Diet, Dairy-Free, Gluten-Free, Nut-Free, Paleo, Primal, Soy-Free

Ingredients:
2 tbl. local unsalted butter (or coconut oil)
1 head green cabbage, thinly sliced 
4 garlic cloves, finely sliced
2 c. chicken stock
1 c. filtered water
1 tsp. creole seasoning

Directions:
1. Melt butter on high in slow-cooker. Add all remaining ingredients to slow-cooker. Cover and cook for 1-1/2 to 2 hours. 
2. Serve or refrigerate immediately. 

Keri Marino is an internationally Registered Yoga Teacher, Propmaker, and Yoga Therapist.  She owns and operates Yoga Unique LLC offering mobile Private classes, Yoga Therapy and Yoga props. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

Resources:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19
http://www.banyanbotanicals.com/nl/711.html

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! 

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

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

Think fresh... Pumpkin!

A fresh, local, seasonal diet is a great way to take advantage of fruits and vegetables when they are at their peak nutritional value and best flavor!   We've all got our favorite seasonal foods, so why not start with fresh ingredients.  You can substitute equal amounts of fresh cooked pumpkin for canned!  By using fresh pumpkin you retain more of the nutritional value than using canned pumpkin.  

It can be a little intimidating to cook with a fresh pumpkin, so here are some simple ways to prepare it.  Start by picking out a Pie Pumpkin the small (2-5lb) orange one in your local produce section. Pie Pumpkin's are sweeter than your traditional carving pumpkin.  

After you've roasted your pumpkin you can use the pumpkin as a side dish, in your favorite baked goods, soups, etc.  


How to Roast a Pumpkin
1.  Preheat oven to 350 degrees Fahrenheit.  Cut the top off of the pumpkin.  

2.  Slice pumpkin in half.  

3.  Scoop out with a metal spoon until smooth.  Reserve the pumpkin seeds in a small bowl to cook separately.    

4.  Place pumpkin in a large baking dish and fill pan with 1/4 inch water.  
5.   Roast pumpkin in the oven for 45-60 minutes or until the pumpkin is soft.  

 6.  Allow pumpkin to cool then scoop out the pumpkin and discard the skin.  Keep pumpkin puree refrigerated in an air-tight container for up to one week.  



Simple Mashed Pumpkin Side Dish:
    Simply heat your pumpkin puree, mash with a fork, and serve.  If you want to add a little more flavor season with salt and pepper and drizzle with oil, butter, or balsamic reduction, and top with toasted pumpkin seeds.    

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 me for details: www.BAYAWellness.com 

BAYAWellness@gmail.com 

Sweet Potato Hash Browns

A delicious recipe for a brightly colored twist on the traditional potato hash browns.

Ingredients:

1 medium sweet potato, rinsed, unpeeled and chopped into large pieces

3 red skinned potatoes, rinsed, unpeeled, and chopped into large pieces

1/3 butter nut squash, rinsed, seeded, and chopped into large pieces

2 small zucchini, rinsed and chopped into large pieces

2 tablespoons extra virgin olive oil,divided

2 tablespoons unsalted butter

1 tablespoon creole seasoning

1 teaspoon cajun seasoning

freshly ground black pepper

1 large tomato, diced

Cooking Instructions:

1. In a food processor, grate sweet potatoes, red potatoes, butternut squash, and zucchini. Mix grated vegetables, half the olive oil, and seasonings together to combine and set aside.

2. In a large skillet, heat remaining oil and butter over medium high heat. Place grated vegetables in the hot skillet in two batches, flatten with a spatula. Turn every 3 minutes until lightly golden brown. Serve immediately with diced tomato.

This recipe is a great way to pack in a variety of vegetables and colors into your meal!

Adjusting for your dosha:

Vata: replace red potatoes with extra sweet potato or squash. Reduce the creole seasoning to half tablespoon.

Pitta: replace sweet potato with extra red skinned potatoes and/or butternut squash. Replace creole seasoning with unsalted lemon pepper seasoning. Replace cajun seasoning with basil.

Kapha: overall, this is not a kapha friendly and is not recommended.