Last week on my Facebook page and over on Instagram I posted this pic of my dinner after making vegan gluten-free "crab cakes" and I had so many people wanting this recipe - so here goes. 

I admit, it has been awhile since I've posted a recipe here and for that I apologize. Life and work get in the way and sometimes you can't find (or make) time for things such as that.

Now I love crab - in any form; crab legs, crab cakes, crab bisque - but I am allergic to shellfish. Not to mention I try now to stick to a plant-based, vegan diet for my overall health to keep inflammation at bay and keep my gut health in check along with many other things. I have found over the course of the last several years since changing my diet (lifestyle) that it has helped tremendously. I have kept my weight in check, inflammation down which is the undercurrent of all disease process - and have been able to keep my immune system at a healthy normal. 

YES! All that can be done through the food that we eat. 

So in my recipe research I came across a few sites of plant-based crab cakes but none that I really ever wanted to try. So, I had the time last week to get in the kitchen and get creative and put my own together adding some from this, some from that along with my own ideas.

The end result was great and no fishy smell or extremely fishy taste. And Terry loved them too (which is an added bonus). Although they could use a little more "crab-like" taste - I would suggest adding a little more dulse or nori to help with that. 

Hope you'll try these and don't skip putting them in the freezer for at least 20 minutes - it helps firm them up prior to searing. 

Enjoy!

​

Vegan and Gluten-Free "Crab Cake Recipe

Prep: 15 min   Freezer Time: 20 min   Cook Time: 20 min   
Serves: 4 - 6
Tools: Large Oven-proof Skillet / Baking sheet for freezer

Ingredients:

• 15 oz can chickpeas, rinsed. (reserve the liquid)
• 2 - 14 oz cans hearts of palm (rinsed, drained and cut in half lengthwise)
• 4 tbsp reserved chickpea liquid
• 1 tsp vegan Worcestershire sauce (optional)
• 1 tsp fresh lemon juice
• 1 tsp Dijon mustard
• ½ cup sliced scallions
• 2 tsp dulse flakes 
• 1 tsp parsley (dried or fresh)
• 1 ½ tsp Old Bay Seasoning 
• ½ teaspoon sea salt , more to taste
• 1 tsp garlic powder
• 1/2 - 1 cup gluten-free breadcrumbs (will need to eye this)
• ¼ cup preferred oil for pan-searing (divided)

Instructions:

• Heat oven to 375 degrees.
• In a food processor place your drained chickpeas and hearts of palm. Pulse just a few times to break everything up - not too much you want to keep a crab-like consistency.  You can also do this manually, just use a fork to shred hearts of palm and then run the chickpeas through the food processor till they are nice and smooth. Set aside.
• In a large mixing bowl, whisk the reserved chickpea liquid well until you get a foamy consistency, then add the lemon juice, Worcestershire sauce, mustard, and all the dry seasonings. Whisk to combine well. If it is a little dry, add a little vegan mayo. 
• Next, add the gluten-free bread crumbs, green onion, hearts of palm and chickpea mixture. Gently fold to combine.  Grab a baking sheet and form your patties using about 1/4 cup of mixture into nice patties.
• Place in the freezer for 20 minutes. This helps them stay together prior to searing.
• Heat a large skillet (I used cast iron) over medium to med-low heat (about 2-3 minutes). Add about 2 tablespoons of oil and wait until it gets hot before adding the patties careful not to overcrowd your pan. Cook for about 4 - 5 minutes each side. Only flip once. 
• When all have been seared and you have a nice brown outside - if you can get them all in your skillet - take them to the oven in same skillet to finish for 8-10 minutes or so, depending on how hot your oven is. If you cannot fit them in same pan - use a baking sheet. Keep watching them you don't want them to burn, but you want the inside to cook in the oven.
• Serve hot with vegan tartar sauce, a lemon wedge, parsley and I served mine with a lovely edible flower.

Vegan Tarter Sauce
1 cup Vegan Mayo
1 cup finely chopped dill pickles
1 Tbsp dill (fresh or frozen)
1 Tbsp finely chopped fresh parsley
1 tsp lemon juice
1 tsp Swerve sugar substitute
1 tsp onion powder
1 tsp garlic powder
1/4 tsp freshly ground black pepper

Mix all together. 

I hope you will make these - if you do, tag me in your pics I'd love to see them. Happy cooking!

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. 

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. ​

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! 

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. ​​​​

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:

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!

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 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.