Category Archives: Vegetarian

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.

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.  

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
Instructions
  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!

 

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?

Veggie Enchiladas

Veggie Enchilada

We eat this dish often here at 488 and never tire of it!  It is filled with all sorts of veggies and beans and topped with nutritional yeast uncheese sauce , for a meal that will please not only picky meat-eating adults, but young kids, who turn their noses up to anything vegetable.  I used to roll them up and make more traditional enchiladas, but now I just layer with corn (gluten free) tortillas–like a lasagna.  It is much easier, takes a lot less time AND you can fit more into your pan.  You are going to love that fact, because it is even better on day 2!  Cheers to being full–heart, mind, and belly!!

Veggie Enchiladas

Servings ~9

  • 1 can of black beans, cooked according to my mexi-black bean recipe
  • 18corn tortillas, gluten free
  • 1 red onion, chopped
  • 1 yellow onion, chopped
  • 1/2 t chipotle pepper flakes, or as much as you like!
  • Splash of agave nectar
  • Splash of fresh lime juice
  • 2 t ground cumin
  • 1 spanish sweet paprika
  • salt
  • freshly ground pepper
  • 1 c frozen corn
  • 1 c frozen peas
  • 2 bell peppers, chopped–I used orange and yellow
  • 1 jalapeno, diced
  • 1/2 c grape tomatoes, cut in half
  • 1/2 c sliced black olives
  • 3 garlic cloves, crushed
  • 2 cans of enchilada sauce, or make your own like I did.  I even made my own chili powder following Alton Brown’s recipe
  • 1 1/2 c uncheese nutritional cheese sauce
  • 1 container of dairy free sour cream
  • Fresh avocado slices
  • cilantro, chopped

Preheat oven to 350 degrees F.  Add a splash of the enchilada sauce to the bottom of a lasagna pan, to coat the pan.
In a large skillet over medium-low, cook the onions in the EVOO for 5-7 minutes, until they start to soften.  Add the garlic, jalapeno, tomato, bell pepper, splash of agave nectar, lime juice, cumin, paprika, salt, pepper, and chipotle pepper flakes and cook for another 5-7 minutes.  Stir in the peas and corn and cook for another 5 minutes, until they are thawed.Add 6 (less or more, depending upon the size of your pan) corn tortillas to line the pan.Prepare the beans and uncheese, cheese sauce.Add a thin layer of beans (use about half of the beans) to the top of the tortillas.  Next, add a layer of the cooked veggies (use about half of the veggies).  Sprinkle 1/2 of the chopped olives on next.  Squeeze a lime over the veggies, add 1/2 of the sour cream, 1/3 of the enchilada sauce, and 1/3 of the uncheese sauce.   Add another layer of tortillas and repeat the process.  Add the top and final layer of tortillas and coat the top of the tortillas with the last of the enchilada and uncheese sauces.  Sprinkle some ground cumin and chipotle pepper flakes on top and bake for about an hour.  Check it at about 45 minutes, if the top is getting too brown, place a layer of aluminum foil over the pan to stop the top from getting to brown or burning.  Make sure you let the enchiladas cool for 15 minutes before you serve.  Serve with sliced avocado, sprinkle of cumin and a squeeze of lime over the top.  ENJOY!