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. ​​​​

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!

Now that the weather has started to turn cooler, we're all at the pumpkin patch and it's almost Halloween! We've been dying to start cooking with butternut squash, pumpkin and our fall veggies so I of course, could not wait to make chili and make it vegetarian, cause sometimes (okay most of the times) I don't eat meat. I can live on veggies, legumes and the like but I occasionally have meat. And I cannot nor will I be the meat police to others.  To each his own.

Anywho, I decided to make this chili with what I had in the fridge, cause most of the time I'm cooking for others and forget about eating. 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 prepare my own meals these days. 

I just happen to have a butternut squash, 1 sweet potato, a few organic carrots, a can of corn, black beans, onion and garlic and spices. Viola! The makings of a perfect vegetarian chili, if I do say so myself. May I say, this chili messed with our (my families mostly) heads because the flavors and veggies were way out there when we think of traditional chili. But sometimes I like to go out in left field and do something different. And it 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. 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 :)

​Bon Appetite! 

AUTUMN CHILI 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). 

Living in this rural area of Alabama and getting to know the local sustainable, natural farmers and the people in my community has been such an invaluable experience. Eating healthy is now so much a part of who I am. I go over more of my journey HERE.

When it comes to living a Gluten-free lifestyle myself, it's only been the past few years that I've worked through my own journey. I've found peace with it!

​Before finding out that gluten was not my friend I was eating pretty much everything I wanted. I had in fact put on more weight than ever (32 lbs heavier than I am now), I was dealing with chronic fatigue, chronic pain with a diagnosis of Fibromyalgia from 2004, I was tired all of the time, never feeling rested no matter how long I slept. My whole body ached most of the time. I had inflammation. I had to tell myself to not think on it or I would never get out of bed. Had I not done that every.single.day. I would never have been able to fully function.

I had people tell me to get on disability, so I wouldn't have to work. They were well-meaning folks and saw that the struggle was real. And I get it, some people have to do this. Who am I to judge them? But I persevered and did what I had to do. I have always been one to be very driven in work and life. Never letting anything keep me down or from doing the things that I wanted to do or that needed to be done. But after awhile you're body will just start telling you "ENOUGH IS ENOUGH". The key here is are we going to listen?

That's kind of what happened. I needed to make a change and immediately. I knew, deep down, it was going to require a complete overhaul of my diet. Was I willing to change? Was I willing to make the investment? What's the old saying, "If you want something you've never had, you have to do something you've never done!" We hate when someone tells us this ESPECIALLY when it comes to changing our diet. NOOOOO! Anything but that!

I'm happy to tell you I did just that. And it worked. And I lived. We learn to adjust, adapt and we're all the better for it!

I'm going to be speaking locally this Saturday, September 30th, 2017 at 11:00 am at Dothan Nurseries, sponsored by MarketAtDothan on "Transitioning to a Gluten-Free Lifestyle, As Painlessly as Possible." In the talk I will share my story and how I was able to transition as well as:

• What is Gluten?
• What are the symptoms of Gluten Intolerance?
• What types of conditions require a Gluten-free lifestyle change?
• GMO'S - Genetically Modified Organisms
• A Diagnosis; Now What?
• Making the Transition

This is a lot of information, I know. I've tried condensing it as much as I can. But I want to give the most well-rounded info I can. I'll try and have a handout to take with you just in case. If you, someone you know, or someone you just met is dealing with what you think may be associated to gluten intolerance or you have been newly diagnosed with a gluten sensitivity, gluten allergy, or celiacs disease THIS TALK IS FOR YOU!

Also, you'll want to come to the 9:30 class which is a VERY IMPORTANT talk from our friends at MAYIM FARM. Greg and Carole Lolley of Mayim Farm are both Master Gardeners who utilize organic growing methods and concentrate on nutrient dense foods. Talk about amazing food. The food they produce from their farm is so fresh, so delicious, so healthy. It takes your dish to a whole.new.level. Greg will be talking about "The Health Difference between Organically Grown and Traditionally Grown Foods." I cannot emphasize enough how important this talk is. I look forward to hearing Greg, gaining insight into his expertise and finally meeting Greg and Carole in person, as we have become acquainted online and I've partaken of their fabulous home grown foods. They are DELICIOUSLY HEALTHY!

And hey, I'm giving away this GIFT CERTIFICATE so you don't want to miss it! (see below)

I look forward to seeing you this Saturday at the Fall Market. There will be some amazing fall produce to pick up and you'll get to meet new friends and meet our local sustainable and natural farmers. Let's support them. #supportlocal

One of the first things that threw me for a loop when being diagnosed GLUTEN INTOLERANT was the fact that my best friend BREAD was out, as I knew it! When I say I love bread, that's an understatement. I love making my own bread and smelling that beautiful aroma as it bakes in my kitchen. Knowing that when it comes out of the oven I am going to slather it with butter and jam it in my mouth! 

When I realized I could no longer eat regular bread or bake my own bread, the thought of never having another piece to dip into homemade sauce with pasta that you can't eat either? Well, you think "I might as well die!" But you don't and you learn to adjust. You find ways to adapt.


​Thanks to Al Gore and the internet there are so many (a holy crap load, really) people out there willing to share their journey and their amazing recipes especially as it relates to dietary restrictions, and that includes gluten-free. And now, we can find a zillion ways to make gluten-free bread. Heck, we can even make CLOUD bread, straight from heaven. 

After having made this beautiful roasted beet hummus earlier this week I was really having a craving for some Naan - which is basically Middle Eastern Flatbread, kind of like Pita Bread -  that if lucky enough, can have beautiful flavors of garlic and onion incorporated into it. I wanted to make a dish with the hummus and flatbread and somehow make something I haven't had in while. Not to mention I cannot find a gluten-free version anywhere. And for those of you who asked me to help you find it in your supermarkets, I was unable to. Google did not come through for me. And what's better than making it yourself anywho? 

I came across this recipe online and gave it a go, but I really had to make some adjustments - so I didn't want to link to it because it's totally changed now. Often, I find myself having to do this when using other recipes and that's okay. You take something and make it your own. You may have to do this here, and hey - whatever works!

Typically, naan is cooked in a tandoor or clay pot and cooked in the oven. But this recipe is cooked on the stove.

___________________________________________________________
​This Recipe is Gluten-free, Dairy Free and Soy Free

GLUTEN-FREE NAAN (FLATBREAD)

Ingredients

• 1/2 cup warm water 
• 3/4 - 1 cup unsweetened coconut milk (you will have to just keep adding till you get right consistency)
• 2 teaspoons yeast
• 1 Tablespoons sugar
• 2 Cups King Arthur GLUTEN FREE Flour
• 3/4 teaspoon salt
• 1/8 teaspoon garlic powder
• 1/8 teaspoon onion powder
• 1 egg, lightly beaten, room temperature (For egg-free version, use flax, chia or egg alternatives)
• Coconut oil

Instructions
Combine warm water, warm milk, yeast and sugar in a small bowl; set aside. While yeast is sitting and doing its thing, in a mixing bowl, combine flour, salt, seasonings (if using); whisk to blend.
Add liquid yeast mixture and egg to dry ingredients; stir by hand until mixture forms a rather thin batter. Try not to over-stir. This is not going to be a thick dough that you can make with your hands. It is more like a pancake batter.

Cover bowl of batter with a damp, clean kitchen towel and let sit for 25 minutes. In the meantime, grab your cast iron skillet that you will heat over medium-high heat on the stove top and have your coconut oil on standby, a spatula for turning, and if you have an ice cream scoop, use this to spoon the batter into the middle of the pan when your batter is ready. 
​
When 25 minutes is up, heat the skillet to med (or according to your stove top, mine runs hot) be careful not to burn them, add a small portion of coconut oil (about 1/2 teaspoon for each naan as you cook it) and when it is sizzling hot, add about 3 T. (one ice cream scoop) of the batter in the center of the skillet. Because the batter is on the thin side but still a little thick, the ice cream scoop makes this easy and less messy. You may have to use the back of the scoop to flatten out the batter just a bit. Cook 2 or 3 minutes per side until the naan is cooked through and pliable. You will have to flip a couple of times and press down to flatten.  Drain on a paper towel. Eat as you go (just kidding).

Above: You have your dry ingredients, your yeast mixture, and your batter (which looks a little like a pancake batter). 

First off, let me say that though these brownies are DAIRY FREE, VEGETARIAN,  GLUTEN-FREE they are to DIE FOR! 

I know, you're thinking "EW! Brownies with BLACK BEANS?" I felt the same. But after creating a dinner just this past week and having leftover black beans, I thought I would FINALLY give it a try! MAN, was I glad I did. And most of Ya'll know, I really dig sweets! 

When having to switch my lifestyle to Gluten-free it was quite the challenge, especially with baked goods because when baking with Gluten-free flours it is not the same. Am I right? It truly takes practice and a very long learning curve to perfect what used to come easy - and make even BROWNIES eddible.

Well, this recipe is SUPER EASY and is FLOUR FREE using only a few ingredients. Trust me, you're going to love these. You'll see a few black beans in the mix unless you spend a few minutes more at the processor mixing these up. But I didn't have to fool any small children (or husbands) into thinking these didn't have beans in them so I didn't worry too much with that! 

They are super moist, very chocolaty, so scrumptious and packed FULL of Fiber! In addition to these being gluten-free, it uses a cup of black beans. And a cup of black beans has about half the calories that a cup of all-purpose flour has, has 20% of your daily iron, AND it has a slightly higher protein content (15g).

You’ll need to rinse, drain, and puree a can of black beans
(or use cooked, dried beans) to make a good pastey base,
then mix in the rest of your wet ingredients (3 eggs,
3 Tbsp oil, 1 tsp vanilla extract).

In a separate bowl, mix together the dry ingredients
(¼ cup unsweetened cocoa, ⅔ cup sugar, ½ tsp baking
powder, ¼ tsp salt, ½ tsp coffee). The coffee can be
omitted if you don’t want to incorporate it and you can use
​decaf if you're worried about caffeine.  But I STRONGLY urge you (see what I did there?) to leave it in. It just seems to
add a depth of flavor. Coffee always seems to work so well with chocolate. Don't you think?

______________________________________

BAKING TIP:
I'm sure most of you know this, but when you're baking,
you'll want most always to mix your wet ingredients with 
your wets and your dry ingredients with your dry. Keep
them in separate bowls then slowly incorporate them 
together after you have first mixed them with LIKE
ingredients.  This helps ensure they get evenly mixed. 

With Labor Day fast approaching and many of us trying to stay on the HEALTHY BANDWAGON we're thinking what in the heck are we going to take (much less eat) to/at the family picnic! And we all know how difficult it can be to eat healthy when you're faced with an entire table filled with fried chicken, hot dogs, BBQ, banana pudding, etc. that winds up at these shindigs. Everyone is gorging themselves and then leaves wondering why they feel so poorly afterward and in a state of stupor :) Ahhh, the great American way!

Well, here lately I've been like a crazy mad women on a kick and in the test kitchen coming up with veggie burger recipes that aren't too mushy, that are super tasty and that are a "man's meal" so to speak, aka - real meaty! After all, burgers need to be "meaty" if you ask me. And I really dig this one, which is a LENTIL AND CHEDDAR BURGER,  on a gluten-free bun.  I like to think I have finally perfected it.

​The basis for it are cooked lentils and really add tons of nutrients (fiber, iron, protein, vitamin B1, B6, potassium - to name a few). You guys know I'm all about nutrition and healthy, but I cannot LET ME SAY - I CANNOT eat something that doesn't taste good. There has to be both. Legumes are great and are a fantastic base to add to so many things especially vegetarian dishes. They are very versatile. Who doesn't like that? It's like having a blank slate to work with where you can let the creativity fly..........
​

​

While I really wanted to make this VEGAN, you obviously have cheese in here (note the cheddar in title) and I did add range-free eggs to help hold it together. It is however, Vegetarian and Gluten-Free and super delicious! It was surprisingly very meaty and filling. And super easy to make. These are great to put together ahead, freeze and cook later on, as well. They do so very nicely without messing up the texture. AND better yet, you can cook them, freeze and pull them out of the freezer as needed. I love that they are from fresh ingredients which in turn make them so much better than store bought burgers. I hope you'll consider trying these as I think they are amazing and can't wait to pull the next batch out of the freezer and try new veggies on them. Perhaps I'll put them in a lettuce wrap next time! OHHH what a grand idea!

With this much goodness, who needs meat?

NOTE: The first sauce I made was a simple garlic aioli with crushed garlic, lemon juice, organic mayo, salt and pepper, olive oil. The second time I simply used stone ground mustard and a little organic mayo. My toppings were organic cucumber slices, organic arugula, sustainable radish sprouts and micro greens from the local farms. But really, you could add whatever you have on hand or have a taste for. 

The Recipe:

Ingredients:

• 2 1/2 cups water
• 1 cup dried lentils
• 2  bay leaves
• 1 teaspoon coconut oil (or olive oil)
• 1 cup finely chopped onion
• 1/2 cup finely chopped carrot
• 1 cup (4 ounces) shredded white Vermont cheddar cheese
• 1/2 cup gluten-free rice crackers (or breadcrumbs)
• 2 teaspoons chopped fresh thyme
• 1 1/4 teaspoons salt
• 3/4 teaspoon garlic powder
• 3/4 teaspoon smoked paprika (or regular paprika)
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon ground red pepper
• 3  large range-free eggs, lightly beaten

First Step:                     
Place first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until tender; drain. Discard bay leaves. Place lentils in a large bowl; partially mash with a potato masher. Cool slightly.  While you are waiting on these, go ahead and make your bread crumbs by putting a handful of crackers into the processor until you get a semi-fine texture). 
 
Second Step:                     
Heat oil in a medium nonstick skillet over medium-high heat. Add onion and carrot; saute 5 minutes or until tender. Cool slightly. 
         
Third Step:                   
 Add onion mixture, cheese, and next 8 ingredients (cheese through eggs) to lentils; stir well to combine. Cover and chill 45 minutes. Divide mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty (or to your preference).       
 
Fourth Step:                    
Heat a grill pan coated with cooking spray over medium-high heat. Add half of patties, and cook 5 minutes on each side or until done. Repeat procedure with remaining patties. Top with your favorite veggies / sauce. Serve either in bun or lettuce as a wrap.