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
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
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
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
Date: September 9th, 2013
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 Saturdays 8:30-9:30am All Levels Yoga $10 at Ideal Fitness - East North St Sundays 2-3:30pm* Restorative Flow $10 at Greenville Yoga Studio - Augusta Rd location
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)
A calming Yoga posture that helps to decompress the muscles of your back and neck to eliminate tension. Due to the position of the head, this pose is believed to have a regulatory effect of the thyroid gland and may have a balancing effect on the endocrine system. Incorporating deep breathing into the posture will help to calm the body and mind, heal the digestive system, and rejuvenate a low mood or energy level. Elevating the feet also encourages the legs and feet to relax. This video features Registered Yoga Teacher, Keri Rogers, and her homemade Yoga bolsters.
This video features Keri and her handmade Yoga products (bolsters and eyebags). Find out more about them via: www.BAYAWellness.com
Chef Tanner Marino's quick and healthy take on chili fries. This recipe is loaded with vegetables, a great source of healthy fat, and much lower in fat than the traditional preparation. Enjoy your favorite comfort foods at home without all the added hormones, saturated fat, and heavily processed ingredients. Buy Local! Sweet potatoes, mushrooms, garlic, bell pepper, grass-fed beef, tomatoes, and swiss chard are all available from your local farmers in Upstate SC. Gluten-Free, Dairy-Free, Paleo
Present your food artfully and let your eyes reel you in!
Ingredients: Coconut oil or ghee 3 small sweet potatoes, cut into wedges*
2-3 cloves garlic, thinly sliced
1 yellow onion, diced 1 green bell pepper, diced 6 button mushrooms, sliced 1/2 c. homemade chicken stock 1/2 lb. grass-fed beef handful cherry tomatoes, quartered 3 oz. tomato paste 2 tbl. chili powder 1 tsp. cayenne pepper 1 tsp. oregano, dried 1 tsp. smoked paprika salt and pepper to taste 5 swiss chard leaves, remove stems and finely julienne 1 avocado, chopped Directions: 1. Preheat oven to 350 degrees Fahrenheit. Toss sweet potato wedges in coconut oil, sea salt, and pepper. Bake for 20 minutes or until cooked through. 2. Heat oil or ghee in a skillet over medium-high heat. Saute garlic, onion, and green bell pepper, add chicken stock and cook until soft. Remove from pan and set aside. 3. Add ground beef to pan and brown. Use spatula to break apart. 4. Add all remaining ingredients (including garlic, onion, etc) and stir to combine. Turn the heat down to low and let simmer until swiss chard wilts. 5. Place sweet potatoes on plate, top with chili, and sliced avocado. Recipe and food photo by Tanner Marino. Photo of Tanner by Stephen Stinson. *For low-carb folks: substitute the sweet potatoes for butternut squash, peel and slice into wedges.
Tanner is a Chef and local foods enthusiast in Greenville, SC. He has a passion for using simple quality ingredients and transforming them into artfully prepared delicious creations. His dishes are featured daily at The Nose Dive and Tanner is currently available for hire as a private chef.
Berries of all varieties have a low glycemic index. Berries are a super food due to their polyphenol content and they won't spike your blood sugar.
This smoothie contains a nutritional balance of protein, fat, and carbohydrate. You can feel good about enjoying this smoothie because it is loaded with antioxidants, polyphenols, and probiotics. The combination of polyphenols and probiotics are incredibly healing for the digestive system of the body. Your body will love you for this recipe!
If you've never had spinach in a smoothie you'll be amazed to find that you don't even taste it. Feel free to use your favorite greens - we've been using fresh swiss chard right out of the garden. Enjoy it as an afternoon pick-me-up or breakfast - it's delicious! :-)
The Happy Berry is a family owned farm located in Six Mile, SC. Offering a variety of fresh berries, grapes, muscadines, and figs in season.
Buy Local! Blueberries, blackberries, spinach, honey, and raw cow's milk are all available from your local farmers in Greenville, SC. Some of your Upstate SC farmers include: The Happy Berry Bee Well Honey M and M Dairy Farm
A few thoughts on Yogurt...Store-bought yogurt is more expensive than homemade, made of cheap quality milk, and low in probiotic content. Making your own yogurt ensures that you can use milk from healthy cows which are untreated by hormones, antibiotics, and are humanely raised. Choose raw unpasteurized cows milk when available, as it is a living food full of enzymes and highest in nutritional value. Lastly, culturing the yogurt for a minimum of 24 hours elevates the probiotic content into the billions and provides the most healing benefits.
Berry Spinach Smoothie Recipe Gluten-free, Raw, Modern Paleo
Healthy and Delicious! Boost your digestive health and immune system!
Ingredients:
1/2 banana, frozen
Fresh local blueberries, small handful
Fresh local blackberries, small handful
1-1/2 handfuls spinach
Protein powder (good quality with sugar content at 8 grams or less)
6 oz. 24hr cultured raw milk yogurt
1-3 tbl. water (optional)
Directions:
1. Place all ingredients in a blender and blend until combined well.
2. Serve immediately.
Yields one large smoothie. Basic 24 hour Cultured Raw Milk Yogurt
Yogurt can be made without a yogurt-maker. However, it is much easier with one :-)
Gluten-Free, Raw, Modern Paleo Ingredients: Raw unpasteurized milk* 1 container good quality store bought yogurt or yogurt from a previous batch Directions: 1. In a saucepan, over medium-low heat, gently heat milk until it reaches 110 degrees Fahrenheit stirring occasionally. Should feel slightly warm to the touch. 2. Remove from heat and let cool. Mix in container of yogurt and whisk to combine. 3. Pour into yogurt containers and place in yogurt maker. 4. Turn on your yogurt maker and set timer for 12-24 hours. Some yogurt makers only allow you to set the timer for 12 hours. Plan to culture it for a full 24 hours, even if you need to reset your timer halfway through the process. 5. Once a minimum of 24 hours passes, place lids on the yogurt containers and refrigerate. Allow the yogurt to cool for 6 or more hours before consuming. *Using the individual cups provided with your yogurt maker measure out up to 7 servings of raw milk. If making more than 7 servings, add an additional container of store bought yogurt or yogurt from previous batch. All recipes and photos by Keri Rogers.
Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Educator. She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services and Products. 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: Websiteor BAYAWellness@gmail.com
Digestive Wellness: Understanding and Healing Digestion $20
Sunday* July 15th, 5-7pm at Greenville Yoga Studio
- Augusta Rd location
Topics covered:
- understanding the basics of digestion
- incorporating yoga and nutrition to heal digestion
- healthy digestion tips
- question and answer
*please note that this workshop is offered on a Sunday as opposed to my typical Saturday afternoon time slot.
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 Saturdays 8:30-9:30am All Levels Yoga $10 at Ideal Fitness - East North St Sundays 2-3:15pm Restorative Flow $10 at Greenville Yoga Studio - Augusta Rd location 3:30-4:30pm Restorative Yoga $10 at Greenville Yoga Studio - Augusta Rd location
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)
Contact Keri via BAYAWellness@gmail.com or call 864-430-1275
1. Eating local foods can heal the body and awaken the senses.
North Carolina carrots, shitake mushrooms,and swiss chard
Okay, I'll admit it... I seriously love fresh local food. I love the way a green bean feels fuzzy when it's fresh off the vine. I love the unique shape and color of each bell pepper. I love biting into a perfectly ripe tomato and the explosion of flavor that follows. Eating local food is an experience... vibrant colors, naturally flavorful, and incredibly nourishing. It just so happens that food which is freshest off the vine or out of the ground is the highest in nutrients and enzymes. In other words, foods recently harvested have the most healing power.
2. Eating local foods supports a healthy community and economy within your area. Going to the Farmer's market is full of social interaction with the farmers and vendors, friends, and family. Spending time investing in others is one of the many keys to living a happy and peaceful life. Investing your money into the local food economy also supports: organic farming methods, small business, biodiversity, and families.
South Carolina prunes, peaches, strawberries, pasture-raised eggs, and raw milk
3. Eating local food is an environmentally responsible choice. Local foods are often times farmed using organic methods and do not need to be transported very far. Organic farming provides less waste and eliminates the use of toxic chemical and pesticides which can harm animals and nature. Transporting foods thousands of miles contributes to already astronomical uses of fossil fuels. The burning of fossil fuels is causing a number of harmful effects to the environment.
Choosing local food positively impacts body, mind, community, economy and environment.
Where to Find Them:
South Carolina broccoli. Hands down the most beautiful I've ever seen.
Farmer's Markets are filling up this time of year with a large variety of local goods in cities all across the country. It's amazing how many items are being created within a couple hundred miles of where you live. Yet at the typical grocery store, the fresh produce is shipped in from around the globe. One blatant example of this in Greenville, SC is that apples are often from New Zealand or Washington even in the middle of the apple season (even at Whole Foods). I find this ironic when there are several huge apple orchards less than an hour away in Hendersonville, NC. These apple farmers are producing more than 8 different varieties of apples (that's more than you can find at any grocery store). Those local apples by the way - happen to be the best apples you'll ever taste.
North Carolina fresh herbs, zucchini squash, eight ball squash, patty pan squash, and two varieties of cucumbers
Why pay to ship food all the way across the country and world when we have it right here in our own back yard? Why burn fossil fuels to transport food thousands of miles when it can be bought locally, oftentimes for less money, higher nutrient value, and considerably less damage to the environment. There is clearly something broken and unnatural about our current food economy. Fortunately enough, we live in the United States and we have a choice. We can choose to buy local nutritious food and they are readily available at a Farmer's Market near you or even better - grown your own!
Farmers Market's feature many seasonal and local items, including:
- Fresh Produce and Heirloom Varieties (Greens, squash, potatoes, figs, berries, dill, and many other fruits, vegetables, and herbs)
South Carolina assortment of local produce, milk and eggs
- Raw cow's milk, yogurts, and cheeses
- Raw goat's milk, yogurt, and cheeses
- Eggs
- Honey and Bee Pollen
- Pasture raised and grass-fed meats
- Breads and baked goods
- Desserts
- Sauces and Condiments
- Plants
- Art, crafts, clothing and jewelry
- Personal care items
- Non-profits and miscellaneous services Arrive early to take full advantage of each weeks items, bring grocery bags, and a full stomach. It's usually best to plan ahead and bring cash. Some farmer's markets have a nearby ATM and some accept ebt.
Farmer's Markets in Upstate SC/Western NC: This list is not comprehensive - google search to find your exact areas market. Downtown Greenville Farmer's Market: - Every Saturday from May-October 8am-12pm - Downtown Greenville on Main St - See video to the right ->
Greenville State Farmer's Market: - Monday-Saturday from 8am-6pm all year round - Rutherford Rd in Greenville Simpsonville Farmer's Market - Every Saturday from May - October 8am-12pm - Simpsonville City Park Hub City Farmer's Market: - Every Saturday May -November 8am-12pm - Downtown Spartanburg on Magnolia St Western North Carolina Farmer's Market: - Seven days a week from 8am-5pm all year round - Near downtown Asheville North Asheville Tailgate Market: - Every Saturday 8am-12pm - Inside UNC-Asheville campus *Article and photos by Keri Rogers.
Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Educator. She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services and Products. 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: Websiteor BAYAWellness@gmail.com
