Monthly Archives: March 2016

Keto Cauliflower mash

There are so many great alternatives to mashed potatoes, I replaced them long ago here at 488 with rice, quinoa, and/or mashed cauliflower–depending upon what best suited the dish or meal.  Give this a try the next time mashed potatoes are on your dinner menu or just on your mind!

Keto Cauliflower mash

~4 servings

  • 1 head of cauliflower, separated into pieces
  • 5 cloves of garlic
  • 2 T butter or olive oil.  Optional, depending upon your preference.  
  • salt, to taste
  • freshly ground pepper, to taste
  • chipotle pepper flakes.  Optional
  • Fresh chopped herbs.  Optional

Steam the cauliflower and 3 cloves of garlic in a steamer basket for 20 or so minutes, until very soft.  Place in food processor or use your mixer to puree with the butter (or oil), salt, peppers, and herbs (optional) until smooth.  Crush the last two cloves of garlic into the mash and stir it well.  Serve nice and hot!

Keto Morning quiche with gluten free crust

Morning quiche, perfectly browned and absolutely delicious!

Morning quiche, perfectly browned and absolutely delicious!

This perfect, gluten-free quiche was our breakfast this morning.  It had so much BIG flavor, it was almost impossible to stop eating.  In fact, Andy ate THREE big pieces!  Yes, I said 3!

What a great way to start our Sunday/funday together!

I don’t think I have ever said this before, but I am looking forward to Monday morning…breakfast leftovers, anyway!

I hope you like it as much as we did!

Morning Keto Quiche

Servings ~4-6

YUM! Can't wait for the leftovers!

YUM! Can’t wait for the leftovers!

Crust

  • 1 1/2 c almond flour or meal
  • 1/4 c avocado oil or your favorite oil 
  • 1 T water
  • 1/2 t salt
  • 1/2 t baking soda
  • very light dusting of stevia (optional)

Filling

  • 1 yellow onion, chopped
  • 2 cloves garlic, minced or crushed
  • 1 T lemon juice
  • salt & pepper
  • chipotle pepper flakes (optional)
  • 1 T coconut oil
  • 6-7 Large Eggs
  • 3/4 c aged parmasean cheese, grated.  If you aren’t into cheese, try nutritional yeast or your favorite vegan cheese.
  • 2 c baby kale or spinach
  • 1 t thyme, dried
  • 1 t dried ground rosemary
  • 1 t tarragon, dried
  • 1/2 t anise seeds
  • dash of truffle oil
  • sausage or bacon would nice in this quiche, but totally optional

 Crust:

Preheat oven to 350 degress F.  

Mix the dry ingredients and then add the wet.  Press into a greased pie pan.  Bake for 15-20 minutes.  Set aside to cool.

Turn down the oven temp to 275 degrees F.

While the crust is cooking prepare the filling.

Filling:

In a small saute pan on low/med-low, heat the coconut oil and add the chopped onion.  Cook for 5-10 minutes, until the onions begin to soften.  If using meat, add it now along with the garlic, salt, pepper, thyme, tarragon, anise seed, and chipotle pepper flakes and cook for another 3-5 minutes (if using meat, cook as long as you like).  Stir in the lemon juice and then add the sun-dried tomatoes.  Cook for another 3-5 minutes.  Turn off the burner and set aside to cool for a few minutes.

In a medium bowl, beat the eggs and add a splash of agave nectar and a dash of salt and pepper.

When the crust is cool, sprinkle a 1/4 c of the cheese over the top, add the kale, and then the sauteed veggies to the top of the crust.  Add another splash of lemon juice and then pour the egg mix over the top Sprinkle the last of the cheese and the ground rosemary and nutmeg on top. Bake for 30 minutes at 275 degrees F and then turn up the oven and bake at 375 degrees F for 20 minutes, or until the quiche is cooked through.  NOTE:  Make sure you take a toothpick or use a knife to check the middle of the quiche to make sure it is done all of the way through before you take it out of the oven.

Let the cooked quiche rest for 5-10 minutes before serving.

Bon Appetit!

 

 

Keto Tuna, Salmon, Egg, or Chicken salad

  • 3 – 5 oz cans tuna in olive oil, 2 – 13 oz cans of salmon, drained, 6 hard-boiled eggs, chopped  or 2 – 13 oz cans of chicken breast, drained
  • 1/2 red onion, chopped
  • 1 c artichoke hearts
  • 1/2 c cashews
  • 1/4 c sliced black olives
  • 1/2 c mayo
  • 2 t olive oil
  • squeeze of fresh lemon juice
  • 1/4 c rice wine vinegar
  • dash of the following:  salt, pepper, hot pepper
  • 1/2 t basil
  • 1 t oregano

Mix the mayo, olive oil, lemon juice, vinegar, basil, oregano, salt, pepper, and hot pepper together in a large bowl.   Add the remainder of the ingredients and stir well.  Adjust seasoning as needed.  Serve and enjoy.