Category Archives: Breakfast

Sweet potato hash

Sweet potato hash

This one takes me back to some really fun times with friends!  Just thinking about it makes me smile…and my tummy growl!  This is my remake of a vintage (circa 2005) Rachael Ray dish.  The original was good, but adding some smoky heat and tripling the spices makes it even better.  Pour yourself a big glass of juice and/or coffee and get ready for a hearty feast that will satisfy you until dinner!

Sweet potato hash

Servings:  4-5

  • 1 very large sweet potato, washed and sliced into very thin coins
  • 1 large red onion, roughly sliced
  • 1 # hickory smoked ground breakfast sausage
  • eggs
  • 2-3 T chili powder
  • 1-2 T freshly ground cumin
  • 2 t ground coriander
  • 1-2 t chipotle pepper flakes
  • splash of EVOO
  • freshly ground black pepper

In a small bowl mix the cumin, coriander and chili powder together well and set aside.

Add a splash of EVOO to a large frying pan and warm over low heat.  Add the sausage and cook until it just starts to brown.  Add the sliced red onion and chipotle pepper flakes and cook for 2-3 minutes.  Add 1/2 of the spice mix and stir in well.  Place the sweet potatoes on top of the sausage mix and sprinkle with the remaining spices until well coated.  Place a lid over the pan and cook for 5-10 minutes.  Remove the lid, stir the contents well and continue to cook for 5 or so minutes.  Make a space in the middle of your frying pan and cook the eggs to your desired doneness–adding crushed black pepper and/or other spices desired for the egg.  Dish out the hash, top with the cooked eggs and serve.

Move over Starbucks make way for my coconut lattes

Are you spending too much of your valuable time in the drive-through line at Starbucks waiting on your morning hit or afternoon splurge?  When you get done tallying those numbers maybe you should take a look at your bank statement and see what kind of numbers are flying out of your account everytime you make that decision!  No reallly, DO IT!  This is money you could be sending to the red cross for disaster relief  (think JOPLIN people–PLEASE), MS Society, Leukemia and Lymphoma Society…should I go on?   Ok, I am stepping down from my soap box now…SORRY!

I guess you know by now how infatuated I am with Silk’s coconut milk, if not pay more attention please!  Anyway, I have been very busy here at 488  finding ways for you to use what you already have at home and avoid that dreaded drive-through!   The recipes I have tested couldn’t be easier to whip together and trust me at about $.58-1.25/8 oz, Starbucks has nothing on these cool healthful drinks!

Move over Starbucks, make way for my coconut latte recipes:

Benecafe smoothie

  • 8 oz Silk’s vanilla coconut milk
  • 1 scoop hemp protein powder (or your favorite pure HBV protein)
  • 1 t instant coffee–caf or decaf–our favorite is Extra Smooth Mountain Blend found at our local grocer
  • ice
  • Put all ingredients into a lidded container.  Shake the hell out of it.  I mean give it all you got!  Pour over ice and enjoy!

Benecafe frappacino

  • Follow the Benecafe latte recipe except throw it in your blender and give it a spin.  Serve and enjoy!

Benecafe fruit smoothie

  • 8 oz Silk’s vanilla coconut milk
  • 1 tsp high quality instant coffee
  • 1/2 c frozen fruit (strawberries, blueberries, raspberries, mango, banana–whatever you like!)
  • hemp protein powder

Thow all ingredients into your blender or smoothie machine and let it rip!  Serve and Enjoy!

Benecafe fruit ice

  • 8 oz Silk’s vanilla coconut milk
  • 1 tsp high quality instant coffee
  • 1 scoop hemp protein powder
  • 1/2 c frozen fruit

Throw this all into a container with a lid.  Shake, shake, shake, shake, shake, shake!  Enjoy your drink and then have a nice fruit snack!  YUM!

Steel cut oats

Loving oats has always been tough for me.  I have spent a lot of dollars and time trying to at least LIKE them enough to make this healthful choice at breakfast a little easier.  After 20 or so years I think I may have found the solution–Irish steel cut oats made with coconut milk, a dash of cinnamon and topped with chopped fresh mangos!

The mouth feel is so creamy, the small round oats are firm and kind of explode in your mouth like caviar, and the fruit adds soft tropical sweetness–whats not to love about that??  My cholesterol has never been an issue–it usually runs about 120–but if you are looking for an easy way to drop yours a few points, this is it!   Keep in mind this does take a little more time to make than traditional oats — around 35-40 minutes if you do it on the stove top, but it is super simple and totally worth it.  If you don’t have that kind of extra time in the morning, do what my mother-in-law does and use your crock pot.  Before you tuck yourself in at night, just throw the liquids, cinnamon, and oats into a metal bowl (that will fit into the crock pot), place it in the crock pot, surround it with a water bath, set it on low, cover and go to bed.  When you get up in the morning you will have a perfectly cooked, warm and healthful breakfast waiting for you.  All you need to do in the morning is slice up your fresh fruit and you are set!  Heck, on Sunday night make a pot big enough to feed your family for the week.  Monday morning you can eat your fresh oats and store the remainder in the fridge to warm in the micro the rest of the week.  How smart and simple is that??

Oh, this morning I added some of my Baklava crunch nuts too–it was such a very nice treat!

Steel cut oats

Servings:  4

  • 1 cup steel cut oats
  • 2 cups water
  • 2 cups Silk’s coconut milk
  • dash of cinnamon, nutmeg, allspice or a combination of all 3!
  • fresh fruit, sliced

Stovetop:  Warm your water and coconut milk slowly until it is boiling.  Stir in the oats and spices, reduce heat to low and simmer for about 30 minutes stirring occasionally.  Serve with fresh fruit over the top.  Add more coconut milk as desired!

Crockpot:  Put water, coconut milk, oats, and spices into the crock pot and mix well.  Put the lid on and turn the heat to low.  Let cook for 8-9 hours.  Serve with fresh fruit and added coconut milk (as desired).

Mexi-Black Beans

Oh, how I just love mexican food!  However, I have had to adapt many of the classic dishes to accomodate our preference for limiting (no, I didn’t say eliminating!) meat and dairy in our diets.  What this means is that I often turn to beans to provide us with a complete protein (rice/beans) and much needed iron.  Sadly, though, until recently I wasn’t exactly LOCO about beans.  Which is why I started playing around to see what could be done to make them more appealing.  I quickly discovered that  two simple additions and a squirt of lime juice can make monumental changes in the flavor!  So pour yourself a big margarita and get ready to whip together a leaner and meaner mexican feast– you can start by swapping out some of the meat and greasy cheese with these tasty Mexi-black beans!!  Two seriously cool facts about mexi-black beans is 1.   how versatile they are–I use them at breakfast in egg burritos and even as an appetizer with a squeeze of lime over the top and multi-grain chips and 2.  they are packed full of iron, magnesium, phosphorus, folate, and fiber (hello beano!).  Heck, if you are really feeling crazy buy a bag of dried beans and give the home made version a shot.  They are super simple and make a good choice even better because YOU have control over the level of sodium added!

Mexi-black beans

Servings:  3

  • 1 14 oz can of black beans
  • 2 t cumin seeds
  • squirt of lime juice
  • 1 t chipotle pepper flakes (or more!)

In a small sauce pan cook the ingredients over low until they start to break down, become aromatic, and thicken up a little.  This is usually when I take them off of the heat and serve them, but if you leave them cook for 20 or so more minutes they will almost completely break down and thicken to a refried bean consistency, which might be desirable depending upon how you are using them!

Whatever is in your fridge smoothie

Ok, so we are still ‘on’ smoothies and have them for breakfast 3-4 times a week.  I pretty much just use whatever is in the fridge, but I always add protein powder to make it last until lunch.

So this is what happened when I started cleaning out the fridge this AM–DELICIOUSNESS in a glass!

1/2 c Silk Vanilla Coconut Milk

1/2 c heavy pulp orange juice

2 scoops protein powder (I use hemp protein powder)

1/2 apple

1 c frozen mango chunks

1 frozen banana

2 T chia seeds

1 T ground flax seed

Thow it all in the blender and ENJOY the creamy and healthful burst of sunshine!  Every time I take a drink I feel my 40-something wrinkles shrinking!

Arugula and Asparagus Frittata

While I was spending endless days/nights in Kansas City with work, our neighbors and family would often feed my sweet hubby.  After one of my trips Andy couldn’t stop talking about some Spinach Frittata dish that he had at Celine and Doug’s house one evening.  He liked it sooo much he had Celine write down the recipe.  This was about a year ago, I finally got around to making it this week!  A few small adjustments in the ingredients, and we had a nice, light, simple and delicious dinner. I served it with a warm hunk of french bread, sweet berries, and a nice Chardonnay.  Thank you Celine for inspiring another great meal at 488!

Bon Appetit!

Arugula and Asparagus Frittata

Servings 4

Preheat oven to 425 degrees F.

  • 6 eggs
  • 1 c grated parmasean regianno cheese
  • 3-4 finely chopped shallots
  • 1 c chopped asparagus
  • 2 c arugula
  • salt and pepper to taste
  • 1 t chipotle pepper flakes
  • pam cooking spray

Warm EVOO in a non-stick saute pan (suited for oven use).  Add a quick spray of high heat pam cooking spray.  Sprinkle in the chipotle pepper flakes to heat the oil.  Add the chopped shallots and cook for 5-7 minutes.  Add the Asaparagus and cook for 5 minutes.  Add the Arugula and cook for 3 minutes or until the arugula is wilted down nicely.  Take the pan off the burner and let cool for 2-3 minutes.

Grate about a cup of Parmesan Reggiano and set aside.

In a medium bowl, whisk eggs.  Add salt and pepper to the egg mix.  Add the egg  mix to the onion/argula/asparagus in the saute pan.  Cover with the grated cheese.  Bake in the oven for 10 minutes or until the dish is cooked through.  Serve warm or cold.  ENJOY!

Mango Smoothie

I guess you can tell we drink a lot of smoothies for breakfast here at 488!  I can’t get enough of the sumptuous flavor of mango–reminds me of my honeymoon floating around the grenadines!  Anyway…we don’t have access to good fresh mango in the midwest, so frozen often has to suffice.  I buy the big bags at Sams and snack on it often.  I even use the big chunks of fruit in my water instead of using ice–what a delightful afternoon cocktail!

This mango smoothie is packed with all sorts of key nutrients for a boost of energy to start the day!



  • frozen mango (add as much as you like!)
  • 1-2 c baby spinach
  • 1 c orange juice or water
  • agave nectar (to taste–if using water instead of juice)
  • spash of coconut, almond, or soy milk
  • 1 T chia seeds
  • protein powder– I use hemp powder

Throw it all in a blender and let it spin until smooth.

Add frozen blueberries if you want a delicious twist to this fantastic breakfast treat!


Banana Smoothie

What in the world do you do with over-ripe bananas (well, besides make banana bread–boring!)??  MAKE healthful and yummy breakfast smoothies!  At least that is what Andy and I did just the other day and absolutely fell in LOVE with the final product–I think you will as well!


  • 3-4 Frozen peeled bananas
  • 1/4 c soymilk (milk, juice or yogurt)
  • 1 T peanut butter (or more:))
  • 1 T chia seeds

Place all ingredients in the blender and let it rip!  It will be a smooth, frozen treat in no time!

Another great version of this recipe–use 1/4-1/2 c frozen blueberries instead of peanut butter!

Add protein powder to give it a little more ‘staying’ power!

To make a delicious adult beverage out of this, add some kaluha or spiced rum–now doesn’t that sound good??