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
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)
Toss all ingredients into a Vitamix or high-powered blender. Blend until smooth. Enjoy immediately.
*Recipe and photos by Keri Marino.
Keri Marino is an internationally Registered Yoga Teacher, Propmaker, and Yoga Therapist. She owns and operates Yoga Unique LLC offering Yoga Therapy, Classes, Workshops and Yoga products.
Gluten-Free adds a whole new to layer to the complications of baking. Sometimes gluten-free recipes require tons of flours, starches and food gums (like xanthum). These food additives are often times expensive to buy, time consuming to put together and turn straight into sugar when they hit the blood stream. We buy a pre-made gluten-free flour mix to save time and keep it simple! It's always a good idea to try to reduce the amount of flour and sugar in a recipe. This is not a low-carb recipe and does contain more sugar than I prefer - but it's for the sake of making it flavorful!
My husband loves this banana bread and i've made it weekly for nearly a month now. He often has a piece of this bread with a slice of homemade frittata in the morning. This recipe is simple and slightly more health beneficial than traditional banana bread recipes. It contains less all-purpose flour, less sugar, healthy spices, some health fat and protein.
Dairy-Free, Gluten-Free, Peanut-Free
1 c. gluten-free all purpose flour (we use Bob's Red Mill)
3/4 c. almond flour (can use any nut flour)
2/3 c. brown sugar
2 tsp. baking powder, aluminum-free*
1 tsp. ground cinnamon
1/4 tsp. ground ginger
1/4 tsp. ground cloves
dash sea salt
2 eggs, pasture-raised
3 ripe bananas
1/2 c. coconut oil
1 tsp. vanilla
1/2 c. golden raisins, nuts or chocolate chips (optional)
1. Preheat oven to 350 degrees Fahrenheit and grease a loaf pan with coconut oil.
2. Mix dry ingredients into a bowl (except raisins).
3. Mix wet ingredients into a separate bowl. Whisk to combine.
4. Add dry ingredients to wet and stir gently to combine.
5. Add raisins and stir to combine.
6. Pour bread into greased loaf pan.
7. Bake for 40-50 minutes or until lightly browned and toothpick inserted comes out clean.
8. Let cool for 20-30 minutes and enjoy.
Recipe and Photos by Keri Marino.
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.
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
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
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.
One serving = 1/2 cup. Yields 6.
Recipe, photoes and nutrition info by: Keri Marino. Keri is an internationally Registered Yoga Teacher and Yoga Therapist. She's owns and operates Yoga Unique offering therapy, classes, workshops and yoga products.
Recently and quite rapidly, my husband and I picked up the comfortable and productive lives we built in the beautiful city of Greenville and relocated. The choice to uproot did not come easily but was born of an opportunity that quite simply we could not pass up. We left behind family, friends, our beloved mountains, cherished students and a yoga business that I had spent the past four years of my life working tirelessly to create. In Greenville, I had such a strong sense of self-worth... highly defined by who I was to the community, to my family and the responsibilities that I carried.
Moving changed everything....
Upon arriving at our new home, my husband was thrust into the chaos of his incredible new job which brought us here. I was left with nothing but quiet and a household to unpack. I felt ungrounded, sad and anxious. My 60-90 hour work weeks in Greenville had not prepared me for the boredom, vulnerability and lack of purpose I was going to face. You see, each and everyone of us, get's so consumed with the busyness of life that we lose apart of ourselves in the process. To mask our suffering we cram more things into less time, develop compensatory habits to provide external sources of comfort or distract us. We come to define ourselves by what we do instead of who we truly are.
After the boxes were unpacked and household was put back into order, I was left in solitude to answer some incredibly important questions.... Who Am I? What is my purpose? What do I want to do with my life? How do I want to serve this community? In the moments, where big change happens we are given the opportunity to do the scariest thing ever.... face the truth about ourselves.
I think the reason people go through major life changes is that the time has come for growth in momentous proportions. After a few months of settling in and doing the uncomfortable but rewarding work of soul searching, meditating and pursuing spiritual growth I can see the bigger picture of why this move happened in our lives. We moved so that we would be uncomfortable enough to face our fears, limiting belief patterns and let go of distracting personal habits which kept us from seeing the truth.
After having had this experience, my life will never be the same. I am stronger, more grounded, loving and self-aware than ever before. I do not claim to be enlightened and have more than my share of growth left. Yet, moving has taught me not be afraid to face the truth, to sit quietly and embrace the boredom. It is quite liberating friends!
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. Upcoming Workshop Yoga for Anxiety and Depression in Cary, NC at Republic of Yoga on November 15th.
This recipe is an Ayurveda inspired way to eat foods beneficial for the digestive system and hormones. The warming combination of healthy spices are great at cultivating balance in the body and blood sugar. I served this salad to one of my best friends over lunch with bowl of Bibb lettuce and my chef hubby's Honey Herb Dressing. In this stew you can expect delicious anti-inflammatory foods that taste great while keeping you well. I enjoyed mine with a of couple hard boiled eggs since I had that on hand. But it would be great topped with some shredded chicken if you prefer an omnivorous diet (and I do.) That brings me to an important point...
While working today something my first yoga teacher said to me right before I left for teacher training came to mind. He said, "You will learn many things. You will not agree with all of them. Take what resonates with you and let go of what doesn't." One thing I do not love about yoga is the push towards a vegetarian diet. In fact, in the yoga community sometimes people are ashamed and carry guilt over the consumption of meat. I felt that way during my first two years of teaching! Many long-standing teachers and styles have vegetarianism as a key pillar in their training program. In my opinion, it is yogic to honor your intuition while living with great presence and awareness. With your head in the heavens and your feet firmly rooted in the ground.
For many of us...that means eating sustainably and humanely raised animal protein. Some body constitutions do best with the sustenance provided by animal protein. Protein helps us to rebuild and maintain our body tissues. The protein available in vegetarian diets is mostly in high-carbohydrate form and not as bioavailable. Meaning it is significantly harder to digest and absorb. Afterwards, it must be combined with an appropriate balance of essential amino acids from other foods. People who eat vegetarian diets must work diligently to ingest complementary vegetarian proteins to get the same result of eating a ounces of protein every day. Knowing that, the bottom line about your choice to include or omit meat from your diet should be based on you feel. Not what your teacher told you. Allow yourself to do what nourishes you from a place of integrity. For me, that means bring on the grass-fed beef! ;-) Okay, here's the recipe:
Dairy-Free, Gluten-Free, Vegetarian*
1-1/2 tbl. coconut oil
1 small onion, diced
3 garlic cloves, minced
1/4 bulk fennel, diced
3 tsp. madras curry powder
1/2 tsp. black pepper
1/4 tsp. cayenne pepper
1/4 tsp. sea salt
1 cup red lentils
1 medium zucchini
1 medium yellow squash
5 kale leaves, stemmed and chopped
2 c. chicken stock (sub veg stock if desired)
2 c. water
3/4 c. coconut milk
2 tbl. tomato paste
sea salt to taste
1. Melt coconut oil in a stock pot or dutch oven over medium heat. Add onion, garlic and fennel. Saute until translucent. Add spices and stir until fragrant (about 30-45 seconds).
2. Add all remaining ingredients and stir to combine. Bring to a boil, reduce heat and cover to cook for 40 minutes.
3. Season with sea salt to taste and serve.
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 Cary area.
I'm a Yoga Therapist, Teacher & Mama Bear who is all in on mindful authentic living. This blog is a collection of my passion for all things yoga, nutrition, health and cooking. Subscribe to the blog for monthly goodies delivered right to your email!