Green Pro-biotic Smoothie

Love green smoothies as a way to inundate the body with water rich vegetables and fruits while loading up on healthy dietary fiber. This is a delicious combination - feel free to mix it up! I usually enjoy with a few soaked almonds for some healthy brain-boosting fat. :-) 

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


Ingredients:
1-2 handful baby spinach
1/2 large cucumber, coarsely chopped
2 stalks celery, coarsely chopped
1 palm full of parsley
1/3 bulb fennel, coarsely chopped
4-5 frozen pineapple chunks
4-5 frozen peach chunks
1/4 large green apple, coarsely chopped
6 oz. filtered water
1 heaping tablespoon pro-biotic powder (I use American Biologics Bio-Bifidus complex)

Directions:
Toss all ingredients into a Vitamix or high-powered blender. Blend until smooth. Enjoy immediately.
*Recipe and photos by Keri Marino. Smoothie inspired by Kathryn Budig's Lean Mean Green Eating Machine.

 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 products. Keri teachers both privately and publicly around the Greenville area.

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

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

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

Pecan Cashew Butter

A flavorful take on nut butter that is free of peanuts.  Enjoy on apple slices, mix into our Nutty Blueberry Fig Energy Bars, or eat a spoonful for a healthy source of fat.  

Make your own nut butter from almonds, cashews,
hazel nuts, or any of your other favorites.  

Ingredients:
1 c. raw cashew
1 c. raw pecans halves

Directions:
1.  Combine cashews and pecans in food processor.  Process until finely ground and forms into a creamy nut butter.  Approx. 3-4 minutes on low.  
2.  Store in an airtight container in the refrigerator for optimum nutritional value.  

Yields: 1 1/4 c. Pecan Cashew Butter

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

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

Homemade Grass-fed Ginger Beef Jerky

This is the easiest way I've found of carrying around protein for snacks thus far.  Pull off a piece and go - it's a great snack for traveling.  I happened upon this delicious recipe when I accidentally let a skirt steak cook for 2 extra hours.  But it turned out so well - I had to share it :-)

Support your local farmer.
Native Meats based out of Upstate SC
raises 100% grass-fed beef.  

Grass-fed beef is one of the healthiest ways to enjoy beef because it is naturally higher in certain vitamins.  Simply because the cows are eating grass their fat content naturally reduces.  Due to Grass-fed beefs naturally has a low fat content it must be cooked at a low temperature to preserve more of the flavor.  Also, the aminos used in the recipe are a healthier alternative to your standard soy sauce.  Use what you have and enjoy!


Ingredients:
1 lb. grass-fed beef skirt steak
Marinade:  
Fresh Ginger, grated
Braggs Liquid Aminos or Coconut Aminos*
Pepper
Sea Salt


Directions:
1.  Sprinkle salt and pepper over the skirt steak.  Rub fresh ginger and aminos over both sides of the steak.
2.  Place covered in the refrigerator to marinate over night.
3.  Preheat oven to 250 degrees Fahrenheit.  Heat a medium sized skillet over medium heat.  Once pan is hot, sear the meat for 1-2 minutes per side.  Place in a baking dish.
4.  Bake for 3 hours.  Cool in the refrigerator.


Recipe by Nutritionist Keri Rogers and Chef Tanner Marino.  

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 or 864-430-1275

Homemade Berry Almond Granola Bars

An easy, classic, delicious homemade granola bar!  Making your own lets you avoid the addition of processed sweeteners like high-fructose corn syrup which is sneaking it's way into almost every packaged food!  This recipe uses only honey to sweeten!  Use raw local honey for allergy benefits!  These's bars are packed full of brain healthy fats!  Enjoy!  


Ingredients:

1/4 c. flax seeds
1/4 c. sunflower seeds
1 cup almonds (1/2 lb.)
1-1/2 c. rolled oats
1-1/2 c. dried mixed berries, unsweetened (use your favorite combination of blueberry, cherries, cranberries, etc)
2/3 c. honey, preferably local
1 tsp. cinnamon


Directions:


1.  Preheat oven to 275 degrees Fahrenheit and lightly grease a 9X13 baking dish with coconut oil.
2.  In a food processor, grind flax seeds, sunflower seeds, almonds and rolled oats until coarse meal is formed.  Stir in the mixed berries, honey, and cinnamon.  Use clean hands to combine mixture.
3.  Place granola into baking dish.  Wash hands and leave moist to press the granola down by hand  until flat and even across the top.
4.  Bake for approximately one hour to one and a half hours until lightly toasted.  Let cool completely in the pan.  To cut into 18 bars use a sharp knife to slice down the middle lengthwise in one straight column.  Then slice 9 rows across.  Store in an air-tight container at room temperature for up to 3 weeks.


Nutrition Facts:  Yields 18 Granola Bars.  1 Serving = 42g
Calories  169
Total Fat 6g
Monounsaturated Fat 3g
Polyunsaturated Fat 2g
Saturated Fat 1g
Cholesterol 0mg
Carbohydrates 29g
Sugars 18g
Dietary Fiber 2g
Protein 4g
Sodium 4mg