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

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

Keri featured on Nutrition Podcast with Jimmy Moore

Listen to the free podcast to learn
why eggs are good for your heart!

A few weeks back, Keri was asked to be a guest on the podcast, "Low Carb Conversations with Jimmy Moore and Friends."  The podcast of episode 55 is available for free on iTunes and on this website.  This episode discusses research studies on egg consumption and cholesterol, obesity statistics, and emerging food products and trends.  

Jimmy Moore is a SC resident and low-carb blog/podcast expert.  He is hosts forums for the experts in the low-carb and nutrition community to discuss research, life experiences, and the headlines of our time.  Find out more about Jimmy's free podcasts and blogs, visit this website.  

The other voices on the show include: Mindy Noxon Ianotti and Jolene Park.  

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

September Schedule

Upcoming Workshop:

Sept 9th: Yoga and Nutrition: Healthy Eating for Busy Folks and Families

This workshop will help you establish ways to eat healthy without consuming your budget or your time. Learn how to feed yourself and your family in the best way possible.

Learn how a combination of Yoga and Nutrition can lead to detoxification, increased energy levels, and improved health over time. Yoga teaches you self-awareness. When you become aware of your body, breath, and the experience of being you begin to nurture your body and make more mindful choices. This includes choosing healthy foods and living a more mindful lifestyle. The change that comes from practicing Yoga is gradual but long lasting.

You will learn:

• components of a healthy diet
• menu planning and food budgeting
• tips for eating healthy in a hurry

Class will include a question and answer session.

Cost:  $20, No pre-registration required

Date: September 9th, 2012

Time:  Sunday, 4:00-6:00pm

Public Classes:

Tuesdays
5:45-7pm Restorative Flow Yoga $10 at Greenville Yoga Studio
- Augusta Rd location

Thursdays
5:45-7pm Restorative Flow Yoga $10 at Greenville Yoga Studio
- Augusta Rd location

Sundays
2-3:30pm* Restorative Flow $10 at Greenville Yoga Studio
- Augusta Rd location


See details at the following websites:  BAYA Wellness or Greenville Yoga.  


Private Yoga Classes and Nutrition:

Private Classes offered in a variety of locations around the Greenville area for individuals, couples, families, businesses, etc.  Nutrition, Wellness, and Yoga education consultations are available as well see website for details (www.BAYAWellness.com)