Lean Bean Chef
  • Home
  • Chef Nicole
  • Services
  • Cooking Classes/Events
  • Contact Us
  • Home
  • Chef Nicole
  • Services
  • Cooking Classes/Events
  • Contact Us
Search by typing & pressing enter

YOUR CART

4/18/2019 0 Comments

PLANTBASED CREAMY AVOCADO DRESSING (Non Dairy, Gluten-Free, Vegan)

vegan salad dressings
Last week I made this dressing for one of my client's - that      went on a Mediterranean "Roasted Cauliflower Salad" and let me say - this dressing was SPECTACULAR. So creamy, so fresh, so yummy! You could literally spoon it out with your fingers and eat it by itself if no one was looking. 

It's so easy to make and would be great on so many things like a Taco Salad - maybe take some Beyond Meat and mix it with your taco seasonings, add a little lettuce, chips, tomato, vegan cheese and top it with this?? Oh my! 

Or maybe, a Black Bean Quinoa and Corn Salad with cilantro and sliced avocado - yea! That's the ticket. You can pretty much use it on anything and it would be delicious. My client LOVED it. 

cooking classes dothan
So I knew when I posted the photo on Facebook that folks would ask for the recipe and sometimes I find the time to jot them down, sometimes I don't and then have to go back and do so. 

That being said, I would love to share this deliciousness with you and just know you are going to love it! 

You're welcome :)

Creamy Avocado Dressing (Vegan, Dairy-free, GF)

Ingredients:

  • 1 Avocado
  • 1/2 - 3/4 cup non-dairy yogurt
  • 2 tbsp fresh dill
  • 1 - 2 tbsp fresh parsley
  • 1 - 2 tbsp lemon juice
  • 1/4 cup warm water (may need more)
  • salt and pepper to taste

Directions: 

To make the dressing, chop avocado, place the avocado place in food processor. Add the yogurt, dill, lemon juice and water. Blend until smooth and creamy. You may have to add more juice or more lemon - play around until you get it to just the right consistency.  (The lemon juice will keep the avocado from turning - and this should keep in the fridge a couple of days). 
​


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


0 Comments

4/4/2019 1 Comment

RECIPE: CARROT CASHEW HUMMUS

Carrot Hummus
You know when you have those leftover odds and ends in the fridge that you can't bear to throw them away? That seems to be when I'm the most creative (in my own head). And this is how this recipe came about.

For several weeks now I've been toying over the idea of making carrot hummus of some kind. I really like hummus and have made regular chickpea/tahini hummus and have added a few things to mix it up here and there like this red beet hummus I've made a time or two. All you do really, is add a couple of roasted beets and, violia! It has never failed to be really delicious, not to mention A BEAUTIFUL FUCHSIA .

So I love carrots. LOVE them. I know they can be high in sugar but I don't eat much sugar and I can somehow get away with the way I process the sugar from carrots and from most fruit. I put carrots in almost everything like smoothies, muffins, etc. etc. So why not hummus? And, I saw that Publix had carrot hummus to which I'd rather make my own and add my own ingredients. Did I mention it is vegan, gluten-free and dairy free?

​So let's get to the recipe. 

When making hummus you need your base ingredient (carrots), some form of nut (I used raw cashews thinking that would be interesting and is what I had in the pantry), oil (I opted for grapeseed oil which I almost regretted until (hear me out) the end product - I thought I had ruined it but it worked, lemon juice (which I usually have on hand). 

HERE IS THE EXACT RECIPE AS I SCIENTIFICALLY BEGAN TO MAKE IT (LOL) with my taste buds.

Ingredients:
1 cup carrots (I had shredded)
1/2 cup raw unsalted cashews
drizzle of grape seed oil (as needed for consistency)
salt and freshly ground pepper (to taste)
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. ground turmeric
1 1/2 teaspoon lemon juice
1/2 tsp red curry paste
1/4 tsp red pepper flakes
1/4 tsp sriracha (add more for more heat)

Instructions:
Add your carrots and cashews in the food processor. I used my mini food processor cause it's the coolest thing since, well - since I can bake and slice my own gluten-free bread (HA HA). If you don't have one YOU NEED TO GET ONE - NOW! I suggest the Cuisinart! Once you grind these two, you'll have a semi-rough consistency. 

Start adding your drizzle of oil a little at a time. You're going to have to eyeball this and you'll start to notice a smoother consistency. Now, don't go all crazy with the oil. Just a little here and there because  you'll also be adding some lemon juice. NEXT, add the salt and pepper, your spices, and the remaining ingredients then mix well. 

NOTE: you can always add MORE heat but you cannot take heat out (well, kind of but it's not easy). So, a little heat, then if its not to your liking, add a little more and mix. I had to keep mine a little on the mild side though I LOVE spicy foods - just because I'm sharing with folks who do not like a lot of spice. 

In the end, it's delicious. I topped mine with some Chia seeds for a little decoration and served it with Gluten-free Beet Chips. You could serve it with carrots :) and it would be outstanding! 

Enjoy and let me know what you think - unless you totally hate it. Then I don't care to hear about it. 

Buon Appetito! 



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

11/17/2018 0 Comments

THE BEST VEGAN / GLUTEN-FREE PUMPKIN BARS JUST IN TIME FOR THANKSGIVING

Vegan Gluten Free Pumpkin Pie
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. 
Picture
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. 
Picture
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. 
Picture
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. ​​​​
0 Comments

5/23/2018 0 Comments

RECIPE: General Tso Tofu - The best stuff you'll ever eat!!!

Vegan Food Dothan
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:

Crispy Tofu - without baking or deep frying!

  • Cut the tofu into 1-inch chunks and put into a gallon Ziploc bag.
  • Marinate the tofu with soy sauce and and a bit of syrup for about 15 minutes, flipping bad during this process. This helps to crisp the tofu and give it a beautiful dark color.
  • Drain all the liquid. Add cornstarch to the bag, shake to coat.
  • Brown the tofu with 2 tablespoons oil in a large skillet.
Picture

General Tso Tofu: The Recipe

INGREDIENTS
  • 1 block (16 ounces / 450 g) extra firm organic tofu
  • 2 tablespoons soy sauce (or Tamari - which is what I typically use, it's Gluten-free)
  • 1 tablespoon maple syrup 
  • 5 to 6 tablespoons cornstarch
Sauce 
  • 1/3 cup and 2 tbsp vegetable stock
  • 2 tablespoons rice vinegar
  • 2 tablespoon Tamari (or soy sauce)
  • 1/4 cup sugar
  • 2 teaspoons cornstarch
Stir fry
  • 3 tablespoons sesame oil 
  • 1 big head organic broccoli
  • 2 teaspoons minced ginger
  • 3 to 4 cloves garlic, minced
  • 4 green onions, roughly chopped
  • (Optional) 2 fresh Thai chili pepper (or 4 dried red chilies)
  • Sesame seeds

INSTRUCTIONS
  1. Dry tofu. Then cut into 1-inch pieces and put into a large Ziploc bag. Add Tamari (or soy sauce) and maple syrup. Gently flip the bag a few times to coat tofu with the marinade. Marinate for 10 to 15 minutes as described above. 
  2. Mix all the ingredients for the sauce. Set aside. 
  3. Prepare herbs for the stir fry. Gather your ginger and get it ready. 
  4. When the tofu is finished marinating, drain all the liquid and discard. Add cornstarch, a tablespoon at a time, gently toss the bag to coat the tofu. It's okay if the tofu doesn’t coat evenly.
  5. Heat a large skillet with 1/2 tablespoon sesame over medium heat until hot. Add broccoli. Sprinkle with salt and black pepper, stir a few times. Add 2 tablespoons water and cover immediately. Let steam for minute, until tender. Transfer the broccoli to serving plates. ALT: You could saute broccoli and get a nice dark brown color which is what I prefer. 
  6. Wipe the pan with paper towel if there is water left from the steaming.
  7. Add the rest of the 2 and 1/2 tablespoons oil into the pan. Careful not to add too much oil as this will take the tofu longer to cook. Add tofu with your hand (or a pair of tongs), shake off extra cornstarch. Let cook without moving for 1 to 2 minutes, or until the bottom turns golden. Flip to brown the other side. If the pan gets too hot, turn to medium or medium low heat. Transfer the cooked tofu into a plate. Set aside. NOTE: you will need patience in this process as it may take a little longer for the tofu to brown on each side. Trust me, you will be glad you were patient and did not rush this process. 
  8. Your pan should still have some oil left. If not, add the 2 teaspoons oil. Add garlic, green onions, and dried red chilies (if you’re using them). Stir a few times to release the fragrance.
  9. Stir the sauce again to dissolve the cornstarch completely. Pour into the pan. Cook and stir until the sauce thickens.
  10. Add tofu back into the skillet. Gently toss to coat the sauce. Transfer everything onto the plate with the cooked broccoli.
  11. Top with sesame seeds (plain or toasted). 
  12. Serve as a main dish with or without steamed rice. 
  13. Now, be prepared to have your socks knocked off. 
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. ​​​​
0 Comments

10/3/2017 0 Comments

Vegan Chai Latte - you make from Scratch!

Vegan Chai Latte
One of my goals to getting healthy was to cut out caffeine! HOLD UP, NOW! I know some of you are saying, "Wait a minute, didn't they just tell us that coffee is now good for us?"

In small, occasional cups there is possibly a case to be made for some benefits to coffee. If it’s fresh, high-quality and ideally organic (regular coffee is one of the most pesticide-intensive crops in the world) then studies have shown that it can improve alertness and long term it may reduce the risk of developing Parkinson’s disease, gallstones, and even kidney stones for heavy drinkers. On the other hand, it has also been associated with an increased risk of high cholesterol, heart disease, and osteoporosis.
​
I'm not going to debate these issues with you. I know for me personally, caffeine is not my friend. It makes me anxious and jittery if I have too much of it and I don't sleep at night. For me, it's just not worth it. And, my doc has told me to cut back. 

Though I haven't cut it out completely, I have been able to cut back to one cup of really good organic coffee in the morning. For me, an avid coffee drinker, I think this is quite the achievement. Seeing how at one point I was at 3 - 4 cups (That's an average of 500 mg of caffeine a day - give or take) a day.

What I have tried lately is switching to tea in the afternoons. Though still caffeine, tea has only about 25 - 30 mg (half that of coffee) of caffeine. Baby steps, people. Baby steps. 

In the beginning, I started ordering these out and about at either Starbucks or a local coffee shop in town. I noticed they were TOO sweet for me. I also noticed they were using a premixed coffee liquid. I get it, it makes life easier. You can even save time and buy these in Target and other stores (TJ MAXX has an organic blend) and cut down the time it takes to make one old school. But I will tell you, there's nothing like the taste you get when you make it from scratch!
I researched high and lo and probably combined a few recipes until I got it to where I really liked it. Now, it's one of my favorite things to make at home. It makes me feel like I'm spoiling myself. It does take a little time to prepare, a few key spices but the great thing is you can make a batch that will last an entire week in the fridge and YOU control how much of what goes in. That's always the great thing about making things in your own kitchen. 

I choose to use coconut milk or almond milk because I'm trying to reduce the dairy in my life. If you are still having dairy, feel free to use regular milk, by all means. 
Vegan Chai Latte
Picture

​For the Tea you will need:
  • Loose Black or Chai Tea
  • Ground Chai Spices (see below)
  • Sweetener of choice (maple syrup, stevia)
  • Vanilla Extract
  • Dairy-free Milk of choice (almond is best) or your regular milk
  • Small strainer 

Chai Spice Blend: 1 tsp ground cinnamon, 1 tsp ginger powder, 1/2 tsp each black peppercorns, ground cloves + cardamom (a few sprinkles). You can use whole cardamom if you have it. Mix these spices together and then add according to desired spiciness.




​Instructions:
  1. Add water, tea and spices to a saucepan and bring to a boil over high heat. Reduce heat to low and simmer for another 10-15 minutes to fully steep.
  2. Remove from heat and add almond milk and sweetener of choice and stir. Warm for 2-3 minutes off the heat, and then pour over 2 serving mugs using a fine mesh strainer.
  3. Take almond milk (or milk of choice) and either use an emulsion blender to froth or you can put in a small mason jar and shake to froth. Use a spoon and add to tea. 
I hope you'll try it. I think once you do, you'll never want to have another relaxing afternoon without it!
​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.
0 Comments
    Best Personal Chef Dothan AL

    by Chef Susan Avello

    Here I'll share menu's, food I love, what I'm cooking up in the kitchen and hopefully, some useful advice!

    More about Susan

    Archives

    January 2022
    March 2020
    January 2020
    November 2019
    April 2019
    November 2018
    October 2018
    September 2018
    May 2018
    April 2018
    February 2018
    January 2018
    November 2017
    October 2017
    September 2017
    August 2017

    Categories

    All Appetizers Autumn Chili Avocado Dressings Benefits Of Eating Healthy Breads And Flatbreads Budget Friendly Healthy Eating Chili Dairy Free Dairy Free Dressings Desserts Detox Detox Diet Dothan Eating Clean Eating Healthy On A Budget Eating Organic Fall And Winter Recipes Farmers Market Farm To Table Glutenfree Gluten Free Gluten Free Desserts Gluten Free Dressings Gluten Free Recipes Growing Your Own Food Healthy Burgers Healthy Chef Healthy Desserts Healthy Eating Healthy Foods Healthy Recipes Hearty Holiday Cooking Hummus Knowing Your Farmer Local Growers Natural Farming Personal Chef Services Plantbased Plantbased Appetizers Plantbased Recipes Plantbased Salads Pumpkin Spice Recipes Stews Support Local Susan Avello Sustainable Eating Tofu Recipes Transitioning To Gluten Free Vegan Vegan Chinese Food Vegan Desserts Vegan Recipes Vegan Salad Dressings Vegetarian Vegetarian Chili Vegetarian Recipes Vegetarian Stews Vegetartian Veggie Burgers Winter

    Subscribe
2022 Leanbeanchef, All Rights Reserved