Category Archives: Easy

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 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.

 

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

Directions:

  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.  

Best kale salad, EVER!

Best kale salad, ever!

Best kale salad, ever!

All I am going to say about this salad is that after eating half of his FIRST large serving, Andy told me this needed to be on HEAVY ROTATION here through the summer.

Kale salad on heavy rotation!?!  YES!!!

MAKE IT, EAT IT, LOVE IT!

Best kale salad, EVER!

  • 6-8 c organic baby kale mix (baby kale, spinach, beet greens, carrots) from Sams (any baby kale or kale mix will do just fine!)

Dressing

  • 1/4 c lemon juice
  • 3 cloves garlic, crushed
  • salt, pepper, chipotle pepper flakes

Mix the ingredients in a small bowl and set aside.

Pecan and cranberry mix 

  • 1/3  c pecans
  • 1/3 c pistachios, shelled
  • 2 heaping T nutritional yeast
  • 1 T EVOO
  • 1 bunch green onions, chopped
  • 2 big handfuls of dried cranberries.  I used sweetened.
  • salt, pepper chipotle pepper flakes

Use a grinder to process the pistachios and pecans to small pieces.  Add the nutritional yeast, EVOO, salt, pepper, and hot pepper and pulse in the grinder a few times, until crumbly and mixed.  Add the dry pecan cranberry mix, salad dressing and kale greens to a large lidded bowl.  Shake well to evenly coat the greens with the dressing and pecan, cranberry mix.  

Serve immediately.  

You can add roasted beets and/or red onions to the salad to add some more color and lots of good nutrition and flavor!  

Great color and flavor in this very simple and nutritious salad that is a meal!

Great color and flavor in this very simple and nutritious salad that is a meal!

 

 

Mediterranean chicken

Mediterranean chicken over cauliflower carrot mash

We don’t do much chicken here at 488, but last night we loved every last bite of this fabulously flavorful and warming dish.  It was cold and beautiful big flakes of snow were steadily falling as I warmed up the oil and got ready to create our dinner.  The house was soon filled with the aromas of the sunny mediterranean as the chicken browned and the wine and tomato-based sauce simmered on the stove.  It was about this time that I cranked up the volume of the NCAA basketball tournament and poured myself a big glass of Sauvignon Blanc–what a way to end the day!  Soon enough, it was time to sit down for dinner.  Let me tell you, it was absolutely amazing.  The briny olives and capers were tempered by the sweet garlic and wine and the savory, simple chicken.  I served the chicken over my cauliflower carrot mash, which added even more sweetness to the meal.  We started the meal with a simple, but spicy mustard green salad with a garlic balsamic dressing and washed it all down with some sparkling water AND another glass of wine.  Andy went on and on about the diverse, strong, yet comforting flavors in our meal–it was the perfect combination from start to finish.  We like live chickens roaming the farm, laying eggs, better than those found in the grocery store, so it probably won’t happen again here at 488 anytime soon, but it will definitely happen again!

Oh, and we have faired pretty well in our bracket so far– 14-4.  How does yours look?

Bon Appetit!

Mediterranean chicken

Servings ~4-6 (we love leftovers!)

  • 2# deboned chicken–we used a combo of breasts and thighs.  Free range, antibiotic, hormone free!
  • salt, kosher or sea, to taste
  • freshly ground pepper, to taste
  • chipotle pepper flakes, to taste
  • 2 T vegetable oil, coconut oil, or olive oil
  • 1 red bell pepper, julianned
  • 1 c dry white wine
  • 1 c chicken broth
  • 2 T capers, chopped fine
  • 1/2 c black olives, sliced
  • 1 14 oz can fire roasted tomatoes
  • 4 cloves of garlic, crushed
  • 4 oz prosciutto, chopped
  • 2 T red onion, finely diced
  • 1 T dry oregano, double if using fresh
  • 1/2 T dry thyme, double if using fresh

In a large skillet, heat the oil over medium high.  Sprinkle salt and pepper over the chicken and brown it–2-3 minutes per side.  Remove the chicken from the pan.  Add the proscuitto, chipotle pepper flakes, and bell pepper slices to the pan and cook until the proscuitto starts to brown.  Reduce the heat to low.  Add the garlic and cook another minute or two.  Add the wine to deglaze the pan.  Add the oregano, thyme, canned tomatoes, and chicken broth, stir well and cook for about 2 mintues.  Add the capers, olives, and chicken to the pan and spoon the sauce over the chicken.  Sprinkle the red onion over the chicken.  Cover and cook for 30-40 minutes, until the chicken falls apart (you may need to cook it longer).   Stir once or twice while it is simmering to keep the chicken well covered with the sauce.  Taste the sauce and adjust the seasonings as needed.  If you want the sauce to thicken a little more, remove the lid and cook for 5 minutes or more.  Serve over a big scoop of cauliflower carrot mash (it would also be delicious served over rice, quinoa, or regular garlic mashed pots).  ENJOY!

 

 

 

Cauliflower and carrot 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.  Recently, I have started pumping up the mashed cauliflower to provide not only more important nutrients, but more color and FLAVOR!  The carrots, with just a hint of sweetness, pairs well with many of the herbs that I like to add to the cauliflower mash–rosemary, thyme, dill, basil, oregano, mint!  This colorful mash provides such a nutrient advantage over the traditional mashed pot, it won’t be just your tongue that is thankful for the change!  Give them a try the next time mashed potatoes are on your dinner menu or just on your mind!

Cauliflower and carrot mash

~4 servings

  • 1 head of cauliflower, separated into pieces
  • 1 large carrot, peeled or 3/4 c baby carrots
  • 5 cloves of garlic
  • 1-2 T butter or olive oil.  Optional, depending upon your preference.  They taste fine without the fat, so you can leave it out if that better suits your dietary needs.
  • salt, to taste
  • freshly ground pepper, to taste
  • chipotle pepper flakes.  Optional
  • Fresh chopped herbs.  Optional

Steam the cauliflower, carrots, 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!

My fav muffin–Coconut banana gluten free

Baby bits of coconut sprinkled on top add a nice crunch

Get ready to read the recipe for your new favorite muffin!

My yogi friend, Sarah shared this recipe on her blog and I just had to give it a try.  I have now made these fantastic muffins 3 times in the 2 short weeks since she posted the original recipe.  I didn’t have many of the ingredients that her recipe called for, so I modified it with what I had in the pantry AND to lower the fat just a little.  It worked beautifully and I honestly wouldn’t change a thing.  My hubby gets so excited when I walk into his office with a hot pot of tea and a freshly baked muffin.  Maybe you should surprise your loved one(s) with this super moist and delicious muffin this afternoon?!

Bon Appetit!  XO

Fresh from the oven!

Coconut banana muffins

Servings: 6 large muffins

 

 

  • 1/4 cup virgin coconut oil
  • 1/4 c applesauce (organic, unsweetened)
  • 1/4 cup vanilla bakers cane sugar or coconut sugar
  • 1/4 c honey
  • 1 egg, beaten
  • 3 ripe bananas, lightly mashed (mine were pretty small)
  • 1/2 cup coconut flour (AP flour does not sub well for coconut, so try almond if you can’t find coconut)
  • 1/2 c (plus about 2 T for sprinkling on top) unsweetened coconut flakes
  • 1/2 cup all purpose gluten free flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp Chinese or Vietnamese cinnamon
  • pinch of salt

Preheat the oven to 350 degrees F.

Grease the muffin tin.

In a large bowl, combine all of the dry ingredients.

In a medium bowl, combine the wet ingredients.

Add the wet ingredients to the dry ingredients and mix.  Spoon into the muffin tin.  Sprinkle the muffins with the coconut flakes.  Bake for 25-28 minutes, until golden brown and a toothpick comes out clear.  Serve with a cup of hot tea or a large glass of coconut milk.  ENJOY!

 

My asian slaw

My asian slaw

Remember last summer when I had all of that cabbage in my garden–ripe, crispy, delicious, and ready to be consumed?  Well, here is the recipe for one of the many salads that I made with my bounty.  I found the original recipe on Pinterest and have probably made it 20 times since then.  Both the color and flavor are huge in this dish PLUS it is loaded with all sorts of good nutrition!  Enjoy it as a side salad or as your main course, like we do!

My asian slaw

Servings:  2-4 depending upon the size

  • 4-5 c. slaw mix (organic)– Make your own for a super fresh and flavorful salad
  • 2 bell peppers, julienned — I use red and orange
  • 1 bunch green onions, chopped (use the green part, too)
  • 1 carrot, grated or chopped into very thin coins
  • 1/4 of a red onion, finely diced
  • 1/2 bunch of cilantro, chopped
  • 1 c dry roasted peanuts and/or cashews, finely chopped
  • 1/4 c honey
  • 2 T grapeseed or veg oil
  • 1/8 c toasted sesame oil
  • 1/4 c rice wine vinegar
  • 1 1/2 T soy sauce
  • 1 + t sirachyra, depending upon your palate
  • 1 clove garlic, crushed
  • 1/2-1 ” ginger, grated
  • 1 1/2 T peanut butter

In a large bowl combine the first seven ingredients–set aside enough chopped cilantro and peanuts to garnish the salads.  Cover the bowl and shake to evenly distribute the ingredients.  In a small bowl combine the remainder of the ingredients and stir well.  Taste the dressing and adjust the seasoning so it has a nice and strong flavor.  When you are ready to serve, add the dressing and most of the nuts (reserving a few for garnish) to the salad and once again cover the bowl.   Shake to coat the salad with the dressing.  Plate and garnish with the cilantro and peanuts.

Isn’t this gorgeous with all of the bright colors?