It's that time of year again when we're finding PUMPKIN SPICE in everything we're eating. And is it just me or with every year that comes are we getting to see Pumpkin spice in the weirdest places? Like pumpkin spice vodka (okay YUM), pumpkin spice ice cream, tortilla chips, LIFE cereal with pumpkin spice, bark, pumpkin spice yogurt pretzels (SAY WHAT??), pumpkin smash smoothies (hmmm), pumpkin Oreo's (gross),  pumpkin hummus (okay that actually may be good), and even pumpkin spiced Greenies for our furry friends (that's just a marketing ploy right there). 

This time of year always gets me in the mood for baking. And while I love to cook and do so almost every day, I really enjoy taking time out to bake AND to try something new. Here lately, I've been looking into some creative VEGAN / GLUTEN-FREE treats because here in South Alabama you really can't find very of these at the local bakery or grocery store. And let's just admit it, it's way more fun to make it yourself AND you know what goes in it! 

I happened upon these delicious VEGAN / GLUTEN-FREE PUMPKIN BARS while I was looking for something to take to a local Habitat for Humanity annual dinner. I've been volunteering with them for a couple of years and love giving back to the local community. In fact, I taught two healthy cooking/educational classes this year to the up-and-coming homeowners. What an outstanding organization that helps so many people. And me being a healthy chef I couldn't walk in with a bucket of KFC and call it a day :) And while many of the attendees probably would prefer a bucket of chicken I happen to know that a few of the staff members are gluten-free and vegan. 

Let me say that though this is a fairly easy recipe but there are a couple of steps. And you do have to allow for resting time (in the fridge). But all in all, they turned out fabulous and very tasty! I took a few to a friend and she fell in love with them. I threw a few in the freezer and man, are they ever good frozen! 

They are the perfect substitute for your annual Thanksgiving dessert and especially an event you may be attending since they are in bar form and easier to manage than a piece of pie. 

The crust is an almond/coconut crust
and the whipped cream (which is totally
off the chain delicious) is simply made
of organic coconut cream, xylitol
and organic vanilla flavoring.

Trust me, you're going to love these.

Hey, and no one will ever know
they're VEGAN/GF unless you spill
​the beans. ​

Below is the picture of the final results when I plated them on a cake plate at the event. 

VEGAN / GLUTEN-FREE PUMPKIN BARS with Coconut Whipped Cream:
∙ Makes 12 Bars

Crust:

• 1 cup almond flour
• 1/2 cup coconut flour
• 1/4 cup refined coconut oil, melted
• 1/4 cup maple syrup
• 1/2 tsp almond extract (or vanilla extract)
• 1/4 tsp salt

Pumpkin pie filling: 

• 2 1/2 cups pumpkin puree (homemade or canned)
• 1/2 cup full-fat coconut milk
• 3 tbsp cornstarch
• 1/4 cup maple syrup
• 1/4 cup coconut sugar (can sub organic cane sugar)
• 1/4 tsp salt
• 2 tsp pumpkin pie spice
• 1 tsp vanilla extract

Directions:

1. Preheat the oven to 350 degrees F and line an 8×8 inch pan with parchment paper
2. Add all the crust ingredients to a food processor and pulse until combined. The dough should be sticky when you press with your fingers. Add a bit more coconut oil if needed. 
3. Press the crust into the bottom of your pan and bake for 8-10 minutes. Remove from oven and let cool.
4. Add all the pumpkin pie filling ingredients to a food processor and blend until smooth and creamy. Taste the mixture and adjust if you prefer it a bit sweeter or if it's too sweet. 
5. Pour the filling into the pan and spread evenly.
6. Bake at 350 degrees F for 30 - 35 minutes. Remove and let cool, then transfer to the fridge to set for at least 2 hours.
7. Cut into squares and serve.

Coconut whipped cream:

• 1 can full-fat coconut milk
• 2 tsp vanilla extract
• 1 tbsp xylitol

Directions:
NOTE: Set a can of full-fat coconut milk (I used organic) in the fridge for at least 24 hours so it can separate. 

1. To make the coconut whipped cream, remove the can from the fridge and scoop out just the cream on top  (the cream and liquid will have separated in the fridge).
2. Add the vanilla extract and xylitol (a little at a time) and whip on high until smooth and the whipped cream forms soft peaks.
3. Add the whipped coconut cream to a piping bag and place back in the fridge for 30 minutes to firm up while the cupcakes cool.
4. Pipe onto the cupcakes right before serving. 

ENJOY!

Come back and let me know if you decided to make them and how it turned out. I'd love to hear from you!

This post was written by Susan Avello, Personal Chef at Lean Bean Chef Personal Chef Services in Dothan Alabama - offering Healthy Meal Prep, Meal Planning, Private Cooking Classes, Private Dinner Parties and Education on Healthy Eating. ​​​​

Last year around this time I stumbled a great new recipe concoction as a lot of us do simply because we're trying to clean out the refrigerator. You know what I mean? You've got a little of this, a dab of that and you think, "Why not?" Most of the time (okay 90%) it turns out to be a winner as with this Sweet Potato and Black Bean Chili (aka Autumn Chili) that I wrote about last October. 

You know, everyone (except me) has started to HOPE for cooler weather, we're anticipating heading out to the pumpkin patch and it's almost Halloween! We've been dying to start cooking with butternut squash, pumpkin and our fall veggies (cause most of the time I don't eat meat). I can live on veggies, legumes and the like but I occasionally have (clean) meat (with my sweet-lovin'-meat-eating-man). 

Anywho, I decided to make this chili last year with the ole "What I had in the fridge" theory, cause most of the time I'm cooking for others and sometimes forget to eat. That's right. I forget to eat. I'm always at the grocery store, the farmers markets, seafood markets for others and hardly have time (or make time) to plan my own meals these days. 

Well, in honor of this dish and it being Autumn and the fact that I'm headed to be a super star on local TV this week for a cooking segment, I thought I would remake this chili with a brand new name and share it here with you again. It's that delicious and super easy. You're welcome :)

It's the makings of a perfect vegetarian chili (you can live without meat for one meal) with butternut squash, sweet potatoes, tomatoes, carrots, corn and black beans. You'll be saying "What is this deliciousness in my bowl that does not include meat?" It's not your traditional chili, so get that out of your head right now. Go ahead, be adventurous. Step out on a limb. Try something out of the ordinary. You just may find you like something besides steak and potatoes. 

I admit sometimes I like to go out in left field and do something different. But this really did work. It was a little spicy from the turmeric and chili seasonings, yet the squash, carrots and sweet potato calmed it down, along with the sour cream. Of course if you're wanting to make this vegan, you'll want to skip the sour cream or add a dairy free version. I seared the corn at the last minute and threw that on for good measure. It seemed to give it another texture and flavor dimension as well. 

So, if you're feeling a little risky and want to try something super flavorful for Fall this is one great recipe you'll want to try! I hope you'll enjoy it as much as I did. And, it's so easy to make you can whip it up in no time. Don't forget to comment below and let me know if you're going to make it, or come back and let me know how you liked it or hated it, for that matter :)

​We'll see how the folks on TV like it! 

RECIPE

Ingredients:
1 small Butternut Squash (peeled and cubed)
1 Sweet Potato (peeled and cubed)
1 - 2 med Carrots (sliced)
(1) 14 oz can of Tomatoes with juice
(1) 14 oz. can of Black Beans (drained and rinsed)
(1) 14 oz. can of Corn (drained)
4 cups of veggie broth
1 Tbsp coconut oil
1 small - med onion (chopped)
1 clove of garlic (minced) more if you like garlic
1 tsp of cumin
1 tsp of coriander
1 tsp of turmeric 
1 Tbsp of chili powder

Top: with sour cream, cheese, and whatever - serve with tortilla chips.

Instructions:
Heat your oil in a medium to large dutch oven or soup pot, add your onion saute until translucent, then add garlic for about 5 minutes. Add your seasonings, cook this for about 2 - 3 minutes then add your veggies. Saute this for a few minutes then add your tomatoes, then your beans, then add your veggie stock and bring to a boil. Then turn down to a simmer and simmer for about 45 minutes to an hour, you don't want to overcook your veggies, you will want them to have a little crunch but to be cooked. While this is cooking, sear your corn in one tablespoon of butter (or coconut oil) on med to high heat to char it. Add your chili to bowl, your cheese, sour cream, and serve with tortilla chips or cracker. 

If you are lazy, you can opt to roast all the veggies with a little oil and salt in the oven at 425 degrees beforehand. Once the veggies are roasted, you can start the chili as above and then add the veggies at the last minute, then cook for about 20 to 25 minutes. You will get a nice roasted flavor but be careful not to overcook as your veggies may come out mushy when you put them with the stock and cook.  But, it still works either way. I chose the lazy way (ha ha). 
____________________________________________
This post was written by Susan Avello, Personal Chef at Lean Bean Chef Personal Chef Services in Dothan Alabama - offering Healthy Meal Prep, Meal Planning, Private Cooking Classes, Private Dinner Parties and Education on Healthy Eating. ​​​​

If there's one thing I hear over and over it's the phrase "It's so hard to eat healthy without spending a ton of money." And I get it, the thought of eating organic and sustainable can be considered a little pricey when you're comparing organic broccoli at around $3.95 a bunch to regular broccoli at about $2.99. But let's think about it for a moment:

• MEAT IS EXPENSIVE (even if you don't purchase grass-fed or organic) and is one of the leading cause of chronic inflammation which is the undercurrent of all diseases such as diabetes, high blood pressure, cancer, and more.
• It's better to eat a clean diet BEFORE you get sick and the doctor changes your diet telling you you in fact need to lose weight, lower your blood pressure, get your blood sugars down, control your diabetes with prescriptions (and so on).
• Diet Coke is the Devil - okay, so is gluten. And these things will increase your cravings, spike your blood sugars and create all kinds of havoc on the body. Oh, and they are highly addictive, just like heroin. 
• What we're eating is what we're teaching our KIDS to eat - We're creating addictions in their tiny bodies that may last a lifetime and perhaps may create longtime illness and disease. I know, that sounds unfair, right?

But these are truths that we need to face. These are the facts and are just a few of the things I will be talking about at this weekends event "Eating Healthy on a Budget" with my good friends at The Nature Gallery Yoga Studio. (click the link above to find out more)

I am deeply passionate about eating healthy and helping others in their journey to a healthier lifestyle and I love sharing knowledge when I'm able. And these items are just a few things I will be covering in this Sunday's upcoming talk and food demonstration along with:

• What happens to your body when you drink a diet coke, in 20 minutes? In 40 minutes?
• What foods cause chronic inflammation?
• How to reverse high blood pressure / diabetes and more with the foods we eat
• How to transition to a cleaner way of eating without dying
• How to eat cleaner / healthier on what you're currently spending on junk

I've even put together a week's worth of healthy meals (breakfast, lunch and dinner) with the ingredient list to show you that yes, it actually can be done on a budget. 

There is limited space and seats are filling up quickly so don't wait until the last minute, go ahead and reserve your spot today HERE and let's have some fun while learning to eat clean. Oh, and I'll be showing you how to prepare a dish and passing out some healthy grub too. 

If you have questions, go ahead and place them in the comments below or hit me up online. I'm happy to answer. 

Hope to see you there!
____________________
​

Now before you poo poo this dish because it has tofu, take a moment, relax, do your deep breathing exercise and settle in for something you'll thank me for! Trust me, this dish is super delicious.

I know when you think of tofu you think of mush or something a lot of you would never eat in a million years. But since I've been eating (mostly) vegetarian the past couple of years I've started incorporating tofu into my "meatless" dishes here and there and I have really come to enjoy it. It's very versatile and can really take on different textures and flavors.

While in Chicago visiting friends last month we took a trip (okay a few trips) to Whole Foods where we spent a good hour or so gathering goodies to prepare and decided to have lunch while there. We had heard they had a few vegan options and wanted to give them a go. We came upon their version of General Tso Tofu and sat and munched on it and it was super yummy. Of course I thought, "I have to find a way to make this when I return to my kitchen" and I quickly went to work. It took a couple of recipes and adjustments to get the tofu crispy like I like but in the end it came out way better than I had anticipated. ​

The trick to getting a crispy tofu is marinating it first. Here is the entire process:

This past week my new man and I (oops, did I let that slip?) started planting our garden. Can I just stop a moment and say how much fun it was to share this with my man? I even looked at him and said "Oh, I got me a farmer!!!" And laughed. We even took a drive out to one of our local farms to pick out a few heirloom tomato plants and some other items to transplant. You guys should know by now that whole foods and organic produce cranks my tractor (See what I did there?) And having someone to share this with is superb!

Being able to grow your own produce is such a wonderful experience. To take a seed and watch it grow. To nurture it along the way and then to have it wind up in your dish and on your plate to me, is a wonderful thing! 

However, some of us cannot nor will not be able to or choose to dive in and that's okay! This is where knowing your farmer comes in! This is key because your farmer is the person who grows and cares for the food you eat; he/she is also the person you can talk to about it.

You can ask the important questions of whether or not it is organic. Have they used pesticides? What produce comes in what season? After all, they're not only making a living (hopefully!) off of the food they're making but they're usually passionate about it. Passionate producers not only can answer questions about what goes into your food, but they'll have the answers to questions a grocery store can't. 

Supporting your farmer will also strengthen your local economy and revitalize your community. You're putting your money back into your local community, get it?

Eating locally and regionally cuts down on transportation and storage costs. Buying directly from your farmer or through your local farmers' market is generally cheaper than the grocery store in the long haul and most importantly, returns more profit to the farmer than when you purchase indirectly. And yes, you should care about these issues! 

Studies have shown that when you buy from an independent, locally owned business, rather than a nationally owned businesses, more of your money is used to make purchases from other local businesses, service providers AND FARMS which continue to strengthen the local economic base of the community. You see? It comes back around to benefit you! In more ways than one.

Let's face it, farming is hard work! It's not for the faint of heart. It's physically demanding, dependent upon the weather (which can be as temperamental as a lot of people I know), and it's not particularly lucrative. But talk to a farmer and you'll understand the passion they have for the job! And without their passion and know-how, we wouldn't be able to eat sustainablely. And THAT is crucial. This should be of utmost importance. Making sure you and your family stay healthy and eat healthy to fight off disease should be on your top list of priorities.

If we ever want to take back our food system we have to support small food business owners. The biodynamic and medicinal farmers, the dairy farmers, the local honey farms, the organic meat producers, sustainable butchers and all those in between are imperative to our food system. 

Get to know your local farmer! Support local. It will all come back to benefit you in the end, in more ways than one. 

The sweetness of the cilantro-coconut chutney balances out the spicy heat in the stew and makes a perfect match!

It just so happened I was at the end of my batch of fresh collards from the garden and was able to use them with both my client dish and my own in this beauty and they were delicious. The original recipe I stumbled on did not call for chickpeas but I thought it needed something in it besides sweet potatoes and collards. You know, a little more "meat" (substance).  So I added a can of organic chickpeas (rinsed and drained, of course), and served it up with wild rice. I would typically serve it with brown rice but just used what was in the pantry! Topping it with fresh lime, the cilantro chutney and unsalted peanuts. Trust me, you're going to love this!

Time: 10 minute prep / 35 minute cook time (give or take)
Feeds: 6 people

RECIPE:
Ingredients:

• 1 tablespoon extra virgin olive oil or grape-seed oil 
• 1 onion, finely chopped (about 2 cups)
• 1 jalapeno, cored and finely chopped (about 2 tablespoons)
• 4 garlic cloves, minced (about 2 tablespoons)
• 2-inch knob fresh ginger, peeled and minced (about 2 tablespoons)
• 2 teaspoon cumin
• 1/4 teaspoon cayenne
• 3 tablespoons tomato paste
• 1 large (1-lb) sweet potato, peeled and cut into 1-inch cubes (about 2 cups)
• 1/2 cup unsweetened creamy peanut butter
• 4 cups vegetable broth
• 1 cup water
• 1 bunch collard greens, stems removed and chopped
• fresh cilantro, cooked rice (of choice), roasted peanuts and lime juice for serving

Directions:
In a large pot over medium heat, warm the olive oil. Add the onion, sprinkle with salt and cook for 3 minutes, until translucent. Add the garlic, jalapeno, ginger, cumin and cayenne then stir together and cook for about 2 minutes.

Next add the tomato paste and stir together. Add the sweet potato, peanut butter, vegetable broth and water. Stir together then bring to a boil. Reduce heat to medium-low, cover and cook for 15 minutes. Add the chopped collard greens to the pot, stir, then cover and continue to cook for another 15 minutes, until sweet potato is tender.
Using the back of the fork, mash some of the sweet potato to help thicken the broth. Boil uncovered for 5 minutes. Serve warm with rice and garnish with cilantro, peanuts, and lime juice.  

RECIPE:

Ingredients:

1. 1/3 cup grated palm sugar (or reg sugar)
2. 3 tablespoons white wine vinegar or rice vinegar
3. 3 tablespoons water
4. 1 cup cilantro leaves (medium packed)
5. 1 cup shredded coconut
6. 1/3 cup mint leaves
7. pinch salt

Directions:
To make the coconut cilantro chutney: Place all ingredients in a small bowl & use an immersion blender until finely chopped & well combined. Or use a small food processor. Cover & set aside. Allow to mingle a bit!

In the end, I think you will find this dish extremely satisfying and delightful! A great addition to your "soups and stews" recipe collection and perhaps even your "Winter Favorites". 

Enjoy! And tag me in it, when you decide to go for it!

I hope you all did more than survive the holidays! I hope that you had so much down time and peace and tranquility not only with yourselves but with family and friends, and that your'e ready to take 2018 by the gonads and make it great!

So here we are now at the New Year and making all of our resolutions, especially as it concerns our diet. It's back to the grind after eating anything and everything. Time to refocus and make conscious decisions of what we're going to partake of (so to speak). 

I admit it, I did have moments where I came off of my clean eating regimen and ate sugar, meats and processed foods but I did try to limit them and when eating them tried to eat as clean as possible. I didn't want to have to start over from last year (if you know what I mean). But if you went all out, no worries. Back on track!

So, where to begin? First of all try not to feel overwhelmed. Nothing happens overnight. Making small changes amount to big ones. But here are a few ways you can slowly ease in:

• Drink warm water with lemon (first thing in the morning) - They (whoever they are) say that when begin our day sipping on this concoction it alkalizes the body, cranks up your metabolism, and curbs cravings. Plus, we need the water to stay hydrated. Are you drinking enough water, btw?
• Opt for a smoothie in place of a meal or in addition - I adore adding smoothies and juices to my daily diet, adding either a protein drink in between meals for that extra umph, or taking my leftover veggies and mixing them up with raw honey, berries and super foods from the local farm. They not only give you the extra vitamins and minerals your body craves but there is so much nutritional value in the super foods (such as the powdered moringa that I use) which also helps with inflammation. 
• Time to get back off the processed foods - Go to more of a plant-based diet (if only for awhile) - I know that it's not reasonable for me to expect that everyone will get off of meat. But I would suggest cutting back and going to more of an organic/sustainable plant-based protein diet if even for a few weeks. Cut back on your meat intake and see how you feel. And then, eat clean meats. Trust me, you're going to feel amazing! (Opt for the darker, green, leafy veggies)
• Cut back on the gluten! - You've heard me say this before but wheat is not our friend. Even if you aren't allergic to gluten or have sensitives to it.  Wheat and the way that it is processed here in the states is a huge contributor to inflammation and allergies. There are so many things that are now gluten-free that we really have no excuse. It's an adjustment, but just try it! Your belly will thank you.
• Come off of dairy - See how you feel. Are you no longer having that runny nose? Are you starting to feel better in your gut? It just may be that the dairy you are eating is causing you to feel poorly and you may be experiencing some sort of intolerance. If the thought of coming off dairy makes you want to curse me, try moving to an organic dairy choice instead. Or perhaps nut-based milks just to see how you're feeling during this trial period.

Another great thing would be to keep a food journal during this time. Write down what you are eating when, and how it made you feel. Then, you can go back over the journal to track your progress and see where you are or where you need to improve. Most importantly, you can pat yourself on the back for a job well done!

All of these things will help you to start to detox and you'll begin to notice you just may lose a few pounds, be sleeping better at night, and perhaps having no more digestive issues. And hey, who knows? You just may want to continue this journey of eating clean.