Fresh Pumpkin and Ginger Soup

A fresh pumpkin soup with fresh ginger, coconut milk and spices.  Pairs well with a mixed green salad for a light meal!  

Fresh Pumpkin and Ginger Soup
Ingredients:
2 tbl.  grapeseed oil
2-3 lb Pie Pumpkin, seeds removed and chopped 
1 lg. onion, coarsely chopped
1 tbl. ginger, freshly grated
1 qt. chicken stock (or vegetable)
15oz. coconut milk
Red Chile Flakes
Microgreens (as garnish)
Toasted Pumpkin Seeds (as garnish - recipe below)

Directions:
1.  Heat oil in a stockpot over medium high heat.  Add pumpkin, onions, and ginger and saute stirring occasionally until soft.  
2.  Add chicken stock, coconut milk, and chile flakes (to your taste).  Bring to boil, then reduce heat to low and let simmer for 20 minutes.  
3.  Puree soup in batches in a blender or food processor.  Pour into bowls, top with microgreens and toasted pumpkin seeds.  



Savory Toasted Pumpkin Seeds
Ingredients:
1-1/2 tbl. grapeseed oil
2 c. raw pumpkin seeds
1 tsp. garlic powder
3 tsp. Worcestershire sauce

Directions:
1.  Preheat oven to 300 degrees Fahrenheit.
2.  Toss all ingredients in a medium sized bowl and place into a baking dish.  Don't crowd the pumpkin seeds... make sure they lay flat in the baking dish without overlapped.
3.  Bake turning every 15 minutes until the pumpkin seeds are crispy and lightly browned.  Usually takes an hour or more.  

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 

October Yoga Schedule

Public Classes:  

Sundays
All Levels Vinyasa 2-3:15 pm with Greenville Yoga $10
details at: Greenville Yoga Website

Tuesdays and Thursdays
Community Yoga 4:15-5:15 with the Westside Aquatic Center $7
details at: Greenville Rec Website

Private Classes:  

I travel for Yoga :-)  Daily around Greenville area I'm delivering private Yoga to individuals and groups of all sizes.  We typically meet for an hour around your schedule.   Private Yoga lessons are available by appointment.  Customized Yoga classes to fit you, your lifestyle, time, etc.  Visit my website or contact me for details.

www.BAYAWellness.com

BAYAWellness@gmail.com

It's Apple Season!

 It's Fall, my favorite time of year, and apples of all sorts of flavors and varieties are ready to be harvested!  Apples are an incredibly diverse fruit and are great raw, cooked, and juiced.  Each type of apple has it's own unique flavor profile and characteristics much like a good wine! Apple picking also makes for a fun date or family adventure and is really cheap. You spend the day walking around a farm hand-selecting your apples to take home and play with in the kitchen! Here are a few of my current favorite apple recipes:

Apple Cinnamon Oatmeal

Hearty breakfast with classic Fall flavor!  Serve with eggs to stay full longer and get the day started with healthy protein!  

Ingredients:
1/2 c.  Steel Cut Oats,  precooked according to the directions on the package (Not your traditional American processed rolled oats like Quaker's - I'm talking about real oats!)
2 tbl.  glazed apples (recipe follows)
splash organic whole milk
3-4 pecan halves, toasted and hand crumbled

Directions:
1.  Place all ingredients oats, apples, and milk into a glass bowl and microwave for 2 minutes.  Stir well to combine and top with toasted pecans.

Serves 1.

Glazed Apples
My boyfriend, Chef Tanner Marino, made these for us one night for dinner over seasoned pork chops and I fell in love.  These glazed apples are delicious and versatile you can use them over oatmeal, on top of toast, or even over your favorite pork dish.  He adds port to them to give it an extra layer of flavor and depth but you can certainly make them without.
  
Ingredients:
2 tbl. unsalted butter
6-8 granny smith apples, finely diced
1 1/2 tbl. cinnamon or more to taste
4 tbl. light brown sugar
1-1/2 c. port wine (optional)

1. Brown the butter in medium sized skillet and toss in apples.  Saute for 2-3 minutes or until caramelized.
2.  Add cinnamon and brown sugar, and stir well until sugar is fully melted.  Add port wine and stir then reduce until it coats the apples and resembles a thick sauce.

Makes 1 qt.

Apple and Cheese Plate
Cheese plates are classic fare and pairing it with fresh apples brings a lightness to this dish.  Budget saving tip: Whole Foods Market has a fantastic cheese section with a "Bit Basket,"  you can try out all sorts of exotic cheeses without committing to huge expensive portions.  Most cheese's in the bit basket cost less than $2.  

Ingredients:
2 or more types of raw apples, cored and thinly sliced
3-5 types of cheese, cut into bite sized pieces
A selection of your favorite whole grain crackers (get one's without any hydrogenated oils!)
Real fruit jams, pickled vegetables, relishes, or dijon mustard for garnish

Directions:
1.  Position apples, cheese, crackers and garnishes on plate and enjoy immediately!

Homemade Apple Sauce
Simple and delicious.  Apple sauce makes a great side dish for any meal!  Sometimes I even eat it as a mid-day snack.  The peel of the apple contains the majority of the fiber which is healthy for your digestive system - leave the peel on to bulk up your nutrient intake!  

Ingredients:
1 tbl. unsalted butter
Filtered water
Green apples
Cinnamon to taste
Brown sugar or honey to taste

Directions:
1.  Melt butter in saucepan over low heat.  Toss in apples and pour water into pan until apples are just under halfway covered.  Reduce down stirring occasionally until apples soften completely.
2.  Add cinnamon and sweetener to taste.

September Yoga Schedule

Special Events:

Karma Yoga Weekend Sept 10-11th with Greenville Yoga Studios
1:30-2:45pm 9/11 All Levels Vinyassa Yoga on Augusta St

National Yoga Month:  Global Community Practice with Greenville Yoga Studios
-  Join us to celebrate National Yoga Month on Friday September 30th for a donation class geared towards universal peace and well being.  Local Yoga studios across the country are offering this class at their local time so that a wave of Yoga will sweep the country.

7-8:15pm at the Augusta St location


Public Classes:

Tuesdays and Thursdays  8:15-9:15am Gentle Flow Yoga  at the Westside Aquatic Center $7/class

Sundays 2-3:15pm All Levels Vinyassa Yoga at Greenville Yoga on Augusta St $10/class
www.northmainyoga.com

Private Classes:

Are available by appointment at my location or yours!  Contact me for more details BAYAWellness@gmail.com

Classic Green Juice

This is my current favorite green juice recipe... it's loaded with fresh vegetables, fruits, and ginger!    Juicing is a great way to supplement a healthy diet and boost your antioxidant and micronutrient load!  This recipe is derived from the "Original Mean Green Juice" as seen on the documentary, Fat Sick and Nearly Dead.  By using spinach and two types of apples you reduce the bitterness and tartness of the original recipe.   



Drink the green juice in small servings throughout the day if possible to keep a steady flow of antioxidants and healthy micronutrients flowing into your body!  I especially like to enjoy it between meals and during late afternoon sluggishness! :-)  






Ingredients:
6 kale leaves (lucinato is my fav.)
2.5 oz. baby spinach leaves 
8 celery sticks
2 green apples, cored
2 cameo, jonagold, or golden delicious apples , cored 
1 lemon, peeled
1.5-2 inch piece fresh ginger


Directions:
1.  Juice all ingredients and pour into two clean glass bottles with lids.  Keep chilled.  


This recipe makes enough for two servings.  I juice enough for two days and store it in air-tight clean recycled glass bottles.  I don't recommend keeping the green juice for more than 3 days as the antioxidant and micronutrient levels may decrease.  Separation is natural so shake before drinking and keep in the refrigerator. 

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

August Yoga Schedule

I'm continuing to teach Yoga privately in homes and workplaces this month.  Call or email me to book your private sessions.  I'm excited to offer regularly scheduled public Yoga classes starting in September!  

Beginning September 6:


Tuesdays & Thursdays    8:15-9:15am   Gentle Vinyasa Flow - All Levels at the Westside Aquatic Complex. 


Westside Aquatic Complex   2700 West Blue Ridge Drive  Greenville, SC


Beginning September 18:


Sundays 2-3:15 pm Vinyasa Flow - All Levels  $10 at Greenville Yoga.  


Greenville Yoga  2021 Augusta St  Greenville, SC


Also in September... Greenville Yoga is hosting a Karma Yoga Weekend  September 10-11th at both locations.   I'm teaching on September 11th at 1:30pm at the Augusta Road location.  Bring a donation or canned good in exchange for attending a class!  




Namaste :-)

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.

A few thoughts on cooking oils...

Oils, like many other foods have specific characteristics... for example the temperature at which they are meant to be used.  With oils in particular these suggested temperatures are called smoke points.  Some oils offer the most health benefits at lower temperature and may oxidize (or form cancer causing compounds) if heated.  Other cooking oils are designed to be used at high temperatures and can hold up to them without oxidation.

Olive oil is a prime example of an oil that is designed to be used at room temperature or in cold preparations.  Ideally, we'd all use olive oil in salad dressings, as a dip for toasted bread, as a fat source in smoothies, etc.   Olive oil has a low smoke point, therefore, the oil oxidizes at low temperatures and the health benefits are negated.  Olive oil is a very healthy source of fat and used in the correct application is loaded with great nutrition.

Coconut oil, Sesame oil and Peanut oil are a few examples of oils that have medium to high smoke points and are great for sauteeing, pan-frying, and for greasing pans to roast or bake vegetables, meats, breads, etc.  These oils are naturally able to handle the heat and have less chance of oxidizing.

My favorite cooking oils of choice are Olive oil and Coconut oil!  Although, many nutritionists encourage the use of canola oil because it is very versatile and cheap... I'm unsure of it because it is predominantly from highly genetically modified organisms (GMO).   Since GMO foods are relatively new we're unsure in a long-term perspective what effects these foods have on the body and it's biochemical processes.

When you take the time to buy good quality oil you can taste and smell the difference.   Opt for oils that are stored in glass containers opposed to those stored in plastic to protect the quality, flavor, and characteristics of the oils.  With olive oils in particular look for green tinted containers.  Choose cold-expeller pressed oils that are either fresh or first press.  Cold-expeller pressed oils have less chance of oxidation and fresh or first press oils ensure you're getting the best quality.

July Yoga Schedule

I'm continuing to teach Yoga privately in homes and workplaces this month!  I've also got some promising public Yoga class opportunities in the works.  I'm grateful to be joining the team of instructors with Greenville Yoga.  Greenville Yoga has two locations: North Main and Augusta Rd.  Thanks to all my students who've stayed with me through this transitional period.  


I'll be subbing the following classes this month:


July 11, Monday 10:45am-11:45am Restorative Yoga at North Main Yoga location.  $10


July 19, Tuesday 5:30-6:45pm Vinyasa Flow Yoga at Greenville Yoga located on Augusta Rd. $10


July 21, Thursday 4:00-5:00pm Community Yoga at Greenville Yoga located on Augusta Rd. $5


Details at www.northmainyoga.com.    


Check back soon for permanent public offerings!  


Namaste

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

June Yoga Schedule

Yoga at My Place


Notice of Changing Yoga Offerings:  Effective immediately,  I no longer offer Public Yoga classes through Dharma Yoga Studios.  Sometimes you must close a door to open one.   Sometimes you must step out of balance to find balance... as your life will change and you will grow. Change is the way of life, yet, in the midst of it there are constants. Yoga is my path and it is my heartfelt intention to share it with others all the days of my life, to make it approachable, user friendly, healing, and easy to love. Gratitude towards all the great teachers out there, students, and places that have and will give me the opportunity to share what I love most deeply! Peace and love to all!

"Practice and all is coming." - Pattabhi Jois :-)


June 20:  Subbing a Community Yoga Class $5 from 4-5pm at Greenville Yoga located on August Road.  

June 21: Upstate YOGAfest hosted by Natural Awakenings Magazine.  Outdoor Yoga classes free to the public all day long!  Bring your own mat and come join in to experience a variety of styles and teachers!  Support your local Yoga community!


10am-2pm located at Whole Foods Market


4pm-9pm located at the Wyche Pavilion just outside of Larkin's on the River or the Peace Center


I'll be teaching at both locations that day!  Hope to see you there :-)


Yoga at Your Place

Keri Rogers offers Personal Yoga Classes at your home, workplace, or other destination of your choice.  Have your own Registered Yoga Teacher bring the studio to you!  I’ll bring the mats, music/audio equipment, and other Yoga gear...all you have to do is clear a space and set up a time!   

Whether your new to Yoga or an experienced practitioner there is benefit in having a Personal Yoga Teacher because classes are customizable to your abilities, goals, time, and lifestyle.  

  This service is surprisingly affordable and incredibly rewarding!  Available for individuals and groups of any size.  Fees vary based on number of participants and location.  Contact Keri for more detailed information.

BAYAWellness@gmail.com or 864-430-1275 

May Yoga Schedule

Tuesdays

9:30-10:45am Beginner's Yoga

*the last Tuesday of every month is Beginner's Restorative Yoga 

5:45-7:00pm All Levels Vinyasa Yoga

7:15-8:30pm Beginner's Yoga

Thursdays

9:30-10:45am Beginner's Yoga

5:45-7:00pm All Levels Vinyasa Yoga

All public Yoga classes are held at Dharma Yoga Studios on Woodruff Road in Greenville SC and cost $10.  

Private Yoga classes are available seven days a week by appointment.  Contact Keri for details: BAYAWellness@gmail.com.

Upcoming Local Events

Yoga Workshops


Yin and Yang Yoga Teacher Training/Student Intensive with Master Paulie Zink hosted by Dharma Yoga Studios May 13-15th.  During this workshop you can expect to learn about the differences between Yin and Yang Yoga, experience Taoist flow Yoga, and learn how to engage your bodies own energies to promote health, unity, and happiness.  Only $180.  Check out the details at DharmaYogaStudios.com




Food and Nutrition Events




ZiNG!  Wine Seminar and R.Stuart Wine Dinner with Patricia Rogers Ridgeway.  During this event you will learn all about the reactions of wine with the eight key elements in foods.   Learn an in depth perspective on food and wine pairing.  Hosted by Larkin's on the River April 27-28 at 6pm.  For more information check out LarkinsRestaurants.com




Upstate Spice of Life Show is a two-day interactive event featuring cooking demonstrations, healthy lifestyle information, nutrition, food buying and preparation tips, etc.  April 29-30th at the Carolina First Center from 9am-6pm.  Find out more information by visiting UpstateSpiceofLife.com

Breakfast: Set the Foundation for a Balanced day!

 As you may have heard by now... Breakfast is an important meal!  :-) Eating breakfast provides nourishment which literally breaks-the-fast between dinner and the many hours that pass before the next meal.  Set the foundation for a calm, happy, organized day by having a well rounded breakfast loaded with a balance of animal proteins, healthy fats, and carbohydrates from real whole foods like fruits, vegetables, beans, lentils, or dairy.  It's particularly important to have animal proteins in the morning because they provide a complete balance of all the essential amino acids.  We are what we eat and amino acids form neurotransmitters that help aid in communication between the body and brain.The brain, particularly the hypothalamus controls feelings of hunger, appetite, and fullness in the body based on factors like how long it's been since you've eaten, your blood sugar levels, etc.  By providing your brain with the right building blocks (amino acids) you strengthen your brain chemistry and set the foundation for a well-balanced day. 

  Start out with a few glasses of hot or lukewarm water and a piece of fruit.  Then for the main course have a nutrient packed meal like Keri's Morning Scramble or Veggie Hash-browns and Eggs.  For those morning where you have minimal time toss together your favorite protein shake or mix milk with protein powder for a last minute meal!

Keri's Morning Scramble
This quick and easy savory breakfast that only takes around 20 minutes to prepare and clean.  Pre-cook your sausage and have on hand.  The great thing about this recipe is that just about any vegetables will work... use what you have on hand!

Ingredients:

butter and or coconut oil

2 eggs

splash whole milk

salt and pepper

1/2 teaspoon garlic
1/4 cup asparagus spears, chopped in 1/2 inch pieces

1/2 cup spinach or arugula leaves

1/4 cup cherry tomatoes, sliced in halves

1 oz. turkey or pork breakfast sausage, crumbled and cooked in advance

1/2 oz. tomato basil goat cheese or 1/2 avocado, cubed

Directions:

1. Melt butter in one small sauce pan over medium low.   Whisk eggs, milk, and salt and pepper together.  Pour egg mixture into saute pan and scramble.  

2.  Meanwhile melt butter or coconut oil in another small saute pan over medium high heat.  Add garlic to pan and cook until fragrant.  Add asparagus and saute for 1-2 minutes before stirring in leafy greens and cherry tomatoes.  Saute for 3-5 minutes or until asparagus and tomatoes are soft and greens are wilted.
3.  Top with turkey sausage and hand-crumbled goat cheese or avocado.


*Some of my other favorite variations include black beans with sauteed bell pepper slices and cherry tomatoes,  roasted sweet potatoes with braised broccoli and purple cabbage, and lastly sauteed yellow squash with onions and arugula.  


Veggie Hash Browns
This recipe is a great way to pack in a variety of vegetables and colors into your meal!  Serve with your favorite style of eggs!


Ingredients:

1 medium sweet potato, unpeeled and chopped into large pieces

3 red skinned potatoes, unpeeled and chopped into large pieces

2 yellow squash, chopped into large pieces

2 small zucchini, 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

Directions:

1. In a food processor, grate all the vegetables. 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 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.