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!


  • 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)


  • 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


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.


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.


Easy baked salmon

salmonI love this salmon dish because it tastes kind of exotic even though it is SUPER simple and it uses ingredients that are always in my pantry.  We are having it again tonight–you should too!

Easy baked salmon

  • 2 salmon filets
  • 1/8 c soy sauce (gluten free, low sodium)
  • 1 t lemon juice
  • 1/2 t dried ginger or 1 T freshly grated ginger
  • 1/4 t cinnamon
  • salt, pepper, hot pepper, to taste

Preheat oven to 325 degrees F

In a small bowl, mix together the soy sauce, lemon juice and spices.

Place salmon in a shallow baking dish and pour the liquid mix over the filets.  Allow the fish to marinade for up to an hour.

Bake about 25 minutes, or until the salmon is flaky.

Roasted cabbage

med105471_0410_cabbage_wedge_vertWanna pig out on cabbage?  No, really!  Why not?  It is loaded with nutrients that will help your body clear out toxins, give you great energy, and keep the good bacteria in your GUT healthy and happy.

Once you taste this roasted cabbage you are going to want more, I promise.  IT ROCKS!  You can eat this as a side dish or as your main course.  PLUS, you can play with the seasoning so you have exactly what you are in the mood to eat.

Roasted Cabbage

  • 1 tablespoon plus 2 more tablespoons avocado oil or toasted sesame oil
  • 1 medium head green cabbage, cut into 1/2-inch-thick rounds
  • Coarse salt and ground pepper
  • any herbs, spice, seasoning that you like!

Preheat oven to 400 degrees F.

Slice head of cabbage into thin pieces.  Brush both sides with avocado oil.   Season with your favorite spices and herbs, salt, and pepper, etc.  Carefully flip after 7-10 minutes and cook until your reach a cook texture for you ~15 minutes of total cook time is usually good.

Serve and enjoy!



Mashed sweet potatoes and carrots

I use this yummy smash as a sub for rice, regular mashed potatoes, and/or just to eat on its own.  It is absolutely delish and so, so good for the body.  Try this easy recipe for a change at your next meal.

Smashed sweet potatoes and carrots

  • 2 medium sweet potatoes, peeled.  and chopped into 1/2″ cubes (I like organic, white, japanese sweet potatoes–found at mama jeans)
  • 2 c baby carrots, cut in half
  • salt/pepper/hot pepper
  • pat or dash of butter/olive oil/truffle oil/toasted sesame oil

Place the potatoes and carrots in a steamer basket and steam for 20-30 minutes, until veggies are soft.

Place the cooked veggies into the food processor with some oil or butter, salt, pepper, hot pepper, and any other seasoning or herb (I love rosemary with this) you like and blend until smooth.  Serve and enjoy.

Spicy Chickpea Curry

An easy weekday dish!   Great for breakfast–reheated like hash with a couple of eggs cooked soft on top.  Absolutely delish!

Spicy Chickpea Crockpot Curry

Servings ~4-6

  • 2 yellow onions, chopped
  • 4 garlic cloves, crushed
  • 1 tablespoon + fresh grated ginger
  • 1-2 tablespoon lemongrass, chopped (I buy this pre-chopped in the frozen section of the asian market on Campbell, just south of sunshine)
  • 1 teaspoon toasted sesame oil
  • 1 T coconut oil
  • 13 ounce can full fat, organic, coconut milk
  • 1 T garam masala
  • 1 teaspoons ground turmeric
  • 1-2 T curry powder 
  • 1 tablespoon honey (adjust up for taste)
  • 1/4 – 1/2 teaspoon crushed red pepper (optional) or big dash of sriracha 
  • 1/2 sweet pepper, chopped
  • big pinch of sea salt
  • 1 T of fish sauce (optional)
  • 2 – 14 ounce cans chickpeas (garbanzo), drained
  • 3 cups sweet potatoes or japanese yams, peeled and chopped
  • garnish with cilantro and/or chopped green onions


  1. Add the coconut oil to a skillet and place over medium heat. Saute the onions, garlic, sweet pepper, and ginger until soft, 4-5 minutes, then remove from heat. Add the sesame oil and lemongrass–stir in well.  Place the onion mixture in the blender or food processor, all spices, honey, and 1 teaspoon salt. Cover and puree until smooth.
  2. Pour the curry blend into the slow cooker, then add the coconut milk, chickpeas and chopped sweet potato/yam. Mix well. Place the lid on the slow cooker, and turn on high for 5 hours or low for 6-8 hours. Once the sweet potatoes are soft, serve warm over quinoa, millet and/or sauteed spinach.  

Roasted butternut squash stuffed with mushroom millet

Here is a little recipe that you can try out this week.

Beautiful stuffed squash

Beautiful stuffed squash

Roasted butternut squash with mushroom and garlic millet
  • 2 butternut squash, sliced in half (you can leave the seeds in while cooking) 
  • 1 c millet
  • 3 1/3 c chicken or veggie broth
  • dried thyme
  • rosemary
  • salt and pepper
  • chipotle pepper flakes
  • truffle oil (black or white)
  • 1-2 T coconut or olive oil
  • 1 small onion, chopped
  • 3 cloves garlic, crushed
  • 12 oz mushrooms, chopped.  I like a variety–portobello, button, crimini
  • chestnuts (optional).  
  • 3 oz dry parmesan cheese or nutritional yeast flakes
  • 1/2 c dry white wine
  • small bag of frozen corn
  • basalmic (I use a cinnamon pear basalmic) reduction (optionial)
  • If you want to use meat, a ground italian sausage is good with this dish
Preheat oven to 350
Slice a butternut squash (or acorn) in half and place cut side down on a lipped baking dish.  Bake for 35-45 minutes, until soft.
While the squash is baking you can whip together your millet and sautee the veggies.
Place the millet into the sauce pan with the broth and bring to boil.  Add 1 t dried thyme and rosemary to the pot with a sprinkle of chipotle pepper flakes and a dash of truffle oil (or your favorite oil).  Lower the heat and simmer for 30-35 min. When done, turn off the heat and add the cheese or the nutritional yeast flakes.  If adding chestnuts, add them to the millet when done.
While the millet is cooking, Heat a sautee pan over low and add a spoonful of coconut oil.  Add the chopped onion and cook until soft, about 5-10 minutes.  If cooking sausage or another meat, add it now and cook until almost done, and then turn up the heat to medium and add the corn.  Cook until the corn begins to brown.  Turn the heat back to low and add the mushrooms, wine, thyme, rosemary, chipotle pepper flakes, a splash of truffle oil, and garlic.  Cook for another 10 minutes, or until the mushrooms are done to your liking.
When the millet is done, add the mushroom mix to the millet mix.  Taste and adjust for seasoning (add whatever seasonings you might like now).
Reduce a small amount of basalmic oil by placing 1/4 c (or so) into a small sauce pan.  Cook on low until the vinegar thickens.  Turn off the heat and set aside to cool.
When the squash is done, remove the seeds from the squash and fill the squash with the millet stuffing.  Drizzle a small amount of truffle oil and reduced vinegar over the top of the squash.
Serve and ENJOY!  XOXO

Quinoa and lentil Italian veggie hash

Our breakfast this morning…it was incredible!

Quinoa and lentil Italian veggie hash

Servings:  ~6

  • 1 cup (192 g) lentils (red, green, brown, or beluga)
  • 3-4 medium carrots (peeled if not organic), each cut into 1 inch pieces
  • 2 cups (235 to 475 ml) water for the lentils.  1/2 c for the quinoa.
  • 2 tablespoons (28 ml) coconut oil
  • 1 small onion, chopped
  • 1 red bell pepper, cored, seeded and chopped
  • 6 oz portobello and/or crimini mushrooms, chopped
  • 4 cloves garlic, crushed or minced
  • 2 jars of your favorite red pasta sauce.  I use Bertolli’s organic Tomato and Basil
  • 1 c shredded parmasean cheese or nutritional yeast (optional)
  • 1½ t. dried oregano
  • 1 tablespoon (2 g) dried basil
  • ½ teaspoon red pepper flakes or crushed dried chilies or more per your taste
  • 1 cup (87 g) quinoa, rinsed well
  • 2 T dry red wine (optional)
  • 2 T basalmic vinegar
  • Salt and pepper, to taste
  • Eggs, over easy or cooked as you like
  1. Add the lentils, carrots, and 2 c water to a large soup pot. Add a dash of salt and/or hot pepper flakes to the pot if you want to flavor the pot a little.  Turn the heat to high, cook until the mixture is simmering, and then decrease to low and cover. Cook 20 minutes, stirring often to keep the lentils from sticking to the pan.

  2. While the lentils cook, heat the coconut oil in a saute pan over medium heat. Add the onion and saute until translucent, about 5 minutes. Then add the bell pepper and garlic and saute for 1 minute.  Add the mushrooms, garlic, basil, oregano, hot pepper flakes, and basalmic vinegar and sautee for another 5 minutes.  Stir in the 1 jar of pasta sauce and red wine (if using) and simmer on low another 20 minutes.

  3. Add the quinoa, 1 jar of pasta sauce, and 1/2 c water to the lentil/carrot pot.  If there are any seasonings that you would like to add, do it now.  More garlic?  More basil or oregano?  Turn on medium high and bring to a light boil.  Turn down the heat to low, cover, and simmer for about 20-30 minutes, until the quinoa is done.  If using cheese or nutritional yeast, stir it in when there is about 5 minutes left to cook.   Be sure stir occassionally as this cooks to keep it from sticking.

  4. Cook the eggs over easy or according to your preference when the quinoa/lentil mix is about done.

  5. To serve:  Place a big scoop of the lentil/quinoa ‘hash’ in a large dish.  Place a large spoonful of the veggie sauce/mix on top.  Add the cooked eggs on top.  Garnish as you like.

  6. Eat and enjoy!


Super moist and rich gluten-free chocolate cake

Whip together my favorite gluten free chocolate cake for your sweetie this Valentine’s day.  No frosting needed, but add some berries if you want some color!

Quionoa Chocolate Cake

  • 2 c cooked quinoa
  • 1/3 c milk (I use almond)
  • 4 large eggs, beaten
  • 1 teaspoon vanilla extract (sometimes I do 1/2 almond extract and 1/2 vanilla)
  • 1/2 cup butter, melted and cooled
  • ¼ cup applesauce
  • 1½ cup coconut palm, cane or white sugar
  • 1 cup unsweetened cocoa powder
  • 1½ teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt

Preheat oven to 350 degrees. Grease one large cake pan, or two 8 inch round or square baking pans, OR use about 6 ramekins or cupcakes (adjust the cook time according to the pan).  Combine milk, eggs, and vanilla in a blender or food processor. Add cooked quinoa, butter, applesauce and softened butter. Process until smooth.  Let sit for at least 15 minutes so the quinoa gets extra soft.  Whisk together sugar, cocoa, baking powder, baking soda, and salt in a medium bowl.  Add milk mix and combine until well blended.  Divide between pans and bake:  40 minutes for large cake pan, 22-28 minutes for the portions.  You know the cake is done when a toothpick comes out clean.  Allow the cake to cool before serving.  This cake is even better second day, so make it a day ahead of serving if you want.