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. 

I know, I know, the title of this post probably made you run fast in the other direction when you saw it! But this topic so important. You're probably all like, "Susan, would you please stop preaching about healthy eating! GEEZ!" And my answer to that is a most emphatic uh, "NO!" I once was blind and now I see. 

We've heard that there are two types of folks in the world:

• Those who live to eat - who eat whatever, whenever, however - okay, I will admit I was one of these. These are those who eat because it tastes good. Or they're too busy to consciously make a good choice on what they're about to eat so they grab anything. And the problem is, it's not a healthy choice! And so on, and so on. 
• And those who eat to LIVE - these I believe are those who really are conscious about what goes in there pie hole! (pardon that expression, but it seems to fit) Those who really do consider "How is this going to benefit me past this moment. What are the repercussions of my actions IF I should eat this" and consciously make better choices. 

Many say we fit into one of these categories! If you haven't thrown your phone or computer down by now in anger, hear me out!

So many of us are sick, tired, overworked, stressed out, on medications, seeing one doctor after the other who can't seem to find out what's wrong with us - or they are trying to mask it with medicine, when there may be a solution. A simple solution, might I add.

Could it be that what we're eating is the very thing making us sick? The things we're putting in our bodies that just might be what  is making us feel the way we are feeling? (Lethargic, no energy, pain in our joints, headaches, etc)

It's now been proven that there is a link to what we're eating and how we're feeling. Our bodies are trying to tell us something. But many of us aren't listening. Our bodies are starting to respond to what we're putting in them. They are responding with inflammation - which is the undercurrent in all disease processes. Even if you may seem to be pretty healthy, there is a good possibility that the silent undercurrent of inflammation is simmering in your body wreaking havoc. 

It has also been proven time and time again that when we change our diets or better said our lifestyles, making changes to what we eat and put in our bodies, we can reverse these illnesses such as diabetes, obesity, heart disease, digestive disorders, fatigue, depression, and even cancer. 

The question then becomes, "What's it worth?" 

I know what it's like to have been given a diagnosis and have to make a life-altering decision. Was I going to keep going on the road I was on leading to poor health and possibly cancer? Or was I going to make the change and do whatever it took to get healthy and stay healthy! You can read more about my story HERE.

This Saturday, November 11, 2017, I will be speaking locally at Dothan Nurseries in conjunction with Market at Dothan at the Fall Farmers Market and Food Fair on this very topic but titled "Healing through Healthy Eating." If you live in the area, you should make plans to attend. I know there is a crap load of stuff going on but this is REALLY important and concerns your health and future!  

​Here are a few things we will be discussing:

• The Inflammation Syndrome and how it affects most disease processes
• What is a Whole Foods / Clean Eating Diet?
• FIVE Aspects of transitioning to Whole Foods and Eating Clean and how it can help you gain victory over any illness
• How to Transition to a Whole Foods / Clean Eating way of life
• How Food can be YOUR BEST MEDICINE
• What to Eat on a Whole Foods / Clean Eating Diet (way of Life) - with a take home sheet

We really can get healthy and stay healthy by choosing to put the right things in our bodies. Sometimes, it's a matter of becoming knowledgeable about those things we don't really know that could be keeping us from becoming our best selves and living the healthiest lives possible and to start eating to really LIVE!

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 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). 

When we hear the terms "Personal Chef" and "Private Chef" most of us really don't know how to distinguish the difference. I think sometimes the two get intermingled and thrown into the same pot all too often. I'm here to settle this dilemma! You're welcome. 

A Private Chef is one whose job is to cook / work for one family EXCLUSIVELY. Perhaps they cook all the meals: breakfast, lunch, and dinner. Some may only prepare dinner. The point is, their job is based solely around cooking for that ONE individual or family. If may often include traveling with the family on holidays, cooking for private dinner parties or cocktail parties. They become very closely knit with the family they work with and for. 
When you hire a PRIVATE CHEF you will typically need to be able to pay them a good base salary because this becomes his/hers only job. 

A PERSONAL CHEF, on the other hand, cooks for multiple families per week. He/She will go to 4 to 5 clients homes in a week cooking 4 to 5 entrees for their clients. The Chef could alternately, cook and deliver the food, but either way, every meal is customized specifically with each particular client/family in mind and their individual desires, dietary needs (if any), etc. 

A PERSONAL CHEF may also include other services with their weekly client cook dates such as Private Dinner Parties, Cooking Classes, Meal Planning Services, and Food Coaching and Education on the importance of Healthy Eating. 

That's what we do here at Lean Bean Chef Personal Chef Services. We have specific clients that we cook for exclusively on a weekly basis. Every day is designated to one of our signature clients and we carefully plan out their menu for the week according to their wants, needs and desires. We then pick up the food either at the local farmers market or the local grocery store, and take it to the clients home and prepare the meals that they will eat for the week, which is typically 3 - 5 complete entrees (meals).

For 4 -5 hours a week our clients can have their very own "PRIVATE CHEF" come into their home and make life a little easier and less hectic. The difference being they are responsible for reheating their own food, and we aren't cooking and plating their food for them every evening. 

The food is fresh, of the highest quality and still a major improvement than what you would get from a meal delivery service (a place that makes food in large batches). YOU CAN'T BEAN SMALL BATCHED, HOME-MADE FOOD right from your own kitchen. And, it's fully customized. PLUS, we at Lean Bean Chef strive to search for local, sustainable and organic ingredients, which not only makes the food taste better and fresher, but adds to the nutritional value, overall. The cost of a Personal Chef can range from an hourly rate to a weekly rate but is significantly lower than that of a Private Chef because you pay them to show up at your home EVERY DAY. 

Being a Personal Chef is something I love. The money can be good, but we're talking long hours, hard work which can be physically and mentally draining and very taxing on the body. Think about how long you stand to cook! We at Lean Bean Chef do this every day because we are passionate about what we do and about helping people eat healthier!

If you are struggling with no time left to prepare meals at the end of the day, looking to change your eating habits or would like to learn more about our Personal Chef Services click HERE!

Photo Credit
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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. ​

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.