Category Archives: The extras

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!

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.

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?

Deconstructed Nachos

I know I promised you some of my favorite recipes from my stay at Anamaya Resort in Montezuma, and they will come.  Today though, I am sharing a recipe from my week with my hubby in Ojochal, Costa Rica.  Ojochal is a beautiful, small village on the Pacific coast, known for its  unspoiled beaches AND fabulous restaurants!  Once we were settled into our house, we conducted an extensive (ok, maybe about 10 minutes!) google search to narrow down our dining choices to only the very best-of-the-best, for our short week-long visit.  Through our search, we discovered a small, quaint place, Adelante, for a casual afternoon snack and drink.  It had a cool, comfortable atmosphere, with a great deck, a good beer list, and really spectacular and relatively healthful munchies.

Their deconstructed nachos were absolutely phenomenal and the presentation was simple and so stylish!  A couple of nights ago I decided to give them a try here at home.  Great idea!  They were so easy and we loved every bite.
Yes, they are just nachos, so you can use whatever toppings you like.  We prefer a meatless, minimal cheese nacho so that is exactly what I made.  What makes these nachos really special is the presentation, so make them fit your style!  Here is a picture of what I created.  Do you like my style??

Is your mouth watering like mine??

Deconstructed Nachos

Servings:  as many as you like!

  • corn tortillas, use a pizza cutter to cut into 4 pieces/tortilla
  • sea salt
  • pam cooking spray or oil
  • cheese of your choice.  I used shredded cheddar mix (very minimal) on these, but I think a thin slice of pepper jack, goat, or a high quality mozzarella would be great!
  • cherry or grape tomatoes, cut into thin slices
  • black olives, cut in half
  • ripe avocado
  • ripe mango, cut into very thin and small slices
  • salsa
  • lime, cut into wedges
  • jalapeno, thinly sliced (not pictured)
  • cilantro, chopped (not pictured)

Preheat the oven to around 400 degrees F.  Use convection if your oven has that feature.

Slice your tortillas into quarters, place them on a cookie sheet.  Spray them with cooking spray or use a brush to add a very light oil to the top.  Sprinkle with a light dusting of finely ground (powdered) sea salt.  Bake until golden brown (about 10 minutes in my oven).  You may need to turn the cookie sheet to make sure the pieces are cooking evenly.  When they are just starting to brown pull them out of the oven and add the cheese.  Bake for another 2-3 minutes, until the cheese has melted and the chips are nice and crispy.

While the tortillas are cooking prep the other toppings.  Cut the tomatoes and jalapenos into thin slices and mangoes into thin and small pieces.  Dice the onion.  Slice the olives in half and fill them with your favorite salsa.

Make the guacamole according to your favorite recipe.  I like my guac very simple.  Here is what I usually do:  mash the avocado with a big squeeze of lime, a generous sprinkle of sea salt, chipotle pepper flakes, and cumin.  Add diced red onion.  Mix well.

Build the nachos!  Take a look at my picture to build like I did.  I had two different nachos.   1.  guac, tomato, olive 2.  guac, mango.  I wish I would have had fresh jalapenos and cilantro to add to the festive dish, but no such luck!  Instead, I sprinkled a mix of ground chipotle pepper and cumin over the top and garnished the plate with a lime.  I served them with fresh salsa and a big mug of Matilda!

Bon Appetit!

 

 

Totally nutty bar

Last week I was out shopping and suddenly became ravenous.  In all fairness to me, I actually wasn’t hungry when I went out (I am smart enough to know THAT is a BIG mistake), but I was shopping for yoga gear, which as any yogi knows, takes a lot of time.  Needless to say, I was out a little (ahem) longer than I had expected.

Anyway, my belly was SUPER hungry as I was headed for the checkout.   Thankfully that was where I stumbled upon these awesome bars.  I fell in love immediately and for about 2 bucks a bar, I felt pretty darn good about my last-minute, belly-driven purchase.  In fact, I felt so good about that bar I decided that I would try to recreate something similar at home.

To google I went.  I found so many gluten-free bar options, I thought my head would spin!  I finally settled on this recipe from cavewomancafe.com, mainly because I had all of the ingredients and it sounded fairly easy to make.  I followed the recipe pretty closely, using almond flour for the nut flour, a little less salt and oil, and adding pistachios and extra almond butter to the toasted nut mix.  I whipped it together in a handful of minutes and was getting ready to stick them in the fridge when I decided to sneak a nibble of the batter.  It was so good I had to run a couple of big bites to Andy.  It was pure torture waiting the hour the recipe called for to taste and photograph the final product!!  I am happy to report, it was well worth the wait and so much better and cheaper than my impulse purchase last week (still, no regrets though)!

I hope you enjoy this simple, delicious, and nutritious treat as much as we (speaking for you again, honey) did!

Totally nutty bar

  • 1 cup of whole almonds
  • 1/2 cup of pecans
  • 1/2 cup pistachios
  • 1/2 cup of almond flour
  • 1/2 cup of unsweetened dried coconut
  • 1/4 cup of coconut oil
  • 3/4 cup almond butter
  • 1/4 cup of honey
  • 2 tsp of pure vanilla
  • 1/4 teaspoon of salt
  • 1 cup of dried cranberries

Preheat the oven to 400 degrees (use convection if you have it) and toast the nuts until they begin to brown– stirring occasionally. Watch them carefully, they’ll go from golden to black fast! Once they are toasted, toss them in the food processor or grinder, and give them a few pulses until they are small, coarse pieces (almost to a meal) and stir into the nut flour in a medium bowl. In a microwave safe bowl, warm up the coconut oil and almond butter for about 20 seconds, in the microwave and stir them together well. Add the honey, vanilla, and salt then mix until smooth and creamy. Fold the nut mix into the honey mix then add the dried fruit. Line an 8×8 baking dish with parchment and pat them down.  Put in the fridge for 1 hour or more till nice and solid. Cut into squares and try not to grunt when eating. Store in the refrigerator.

 

 

My Ozark BUN

My Ozark BUN

I started this post a little over a year ago and never finished it, so after doing an inventory of the refrigerator last night I decided I would finally get back to this WAY overdue recipe.  Wow, am I glad that I did.  The Vietnamese noodles in my bowl were bombarded by all sorts of delicious vegetables–steamed and fresh.  Mushrooms, onions (white and green), broccoli, carrots, bell pepper, kale and cucumber were perfectly flavored with an acidic and flavorful lime vinaigrette sauce.  You might remember the vinaigrette sauce from my FRESH  spring roll recipe–I sincerely hope that you do, anyway!  It is super simple to whip together, packed with flavor, and absolutely perfect for this dish too…my mouth is watering just thinking about it!  The shrimp in this BUN are totally optional, but they really tasted good to me last night!  I also added an extra big hit of chopped cashews to top off the meal, which gave me extra healthy fat and protein to keep my belly full all night long!  The really great thing about this noodle bowl is how good you feel after you eat it–smarter, faster, stronger!  Ok, maybe that was more about my 90 minute power yoga class, but I did feel extra good last night!  Give My Ozark BUN a try and see if how it makes your body feel!  You will not be sorry that you did!

Here’s to feeding your belly well and loving every minute of it!

Color, texture, and tons of flavor--makes for the perfect BUN!

 

My Ozark BUN

Servings:  2

  • Rice Vermicelli noodles, enough for 2 servings
  • Uncooked shrimp, optional.  As much as you like in two servings of BUN!
  • Your favorite vegetables!  My choices this time were broccoli, kale, carrots, sweet bell pepper, yellow onion, green onion (for a heavy garnish), mushrooms, cucumber.
  • Lime Vinaigrette Sauce–recipe follows
  • Nuts, chopped–either peanuts or cashews, or both
  • Cilantro and green onions, chopped for a heavy garnish
  • Kosher salt for the shrimp boil
  • Water for the shrimp boil and to cook the pasta

If using shrimp, quick boil them in a salted pot and refrigerate until serving.  Reserve the salted liquid to use for cooking the rice pasta.
Cook the rice pasta, following the instructions on the pasta package.  Use the reserved liquid from the shrimp boil to give the pasta extra flavor.
Steam the vegetables to al dente or as soft as you like.  I grated the cucumber and added it raw to the dish.  Serve them over the cooked pasta and garnish with the green onions, nuts, and cilantro.
Pour the lime vinaigrette sauce over the top of the dish and ENJOY the gorgeous, fresh flavor of My Ozark BUN!

LIME VINAIGRETTE SAUCE:
2 Servings

Lime Vinaigrette Sauce

  • 2 1/2 T fish sauce
  • 3 T lime juice
  • 1/2 t + chili sauce (sriracha)–or more depending upon your tolerance for HEAT
  • 1 1/2 T garlic, minced
  • 1/2 t anchovy paste
  • 2 t ginger, minced
  • 3 T sugar
  • 1/8-1/4 c water

Mix all ingredients into a small bowl.  Makes enough for a least 2 servings of BUN.

 

Apple and orange smoothie snack

How absolutely refreshing...even in the middle of an ice storm!

My snack this afternoon was soooo tasty, filled my belly and recharged my energy stores…BIG TIME!  Give this fruity smoothie a try for a quick afternoon pick-me-up!

Apple and orange smoothie 2 servings

  • 1 apple
  • 2 oranges, peeled
  • 1/4-1/2 c almond, soy, or coconut milk

Put all ingredients into the blender and give it a rip!  Drink.  ENJOY!