Tag Archives: healthful

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!

Crust

  • 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)

Filling

  • 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

 Crust:

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.

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!

 

 

Green juice smoothie

YUM!

YUM!

This crazy colored, nutrient-dense, frosty beverage is one of my favorite ways to start the day!

Slightly sweet, just-frosty-enough, this smoothie will power you through a full morning, and then some!

ENJOY!

Green juice smoothie

  • 4 oz favorite juice or coconut water (I usually use fresh juice–kale, cucumber, celery, ginger, beet, carrot, apple, orange)
  • 1 banana (frozen banana works great here to make this even more frosty)
  • 2-3 cups kale (I use a mix of kale, beet greens, and spinach)
  • 1 c frozen berries (I used peaches and raspberries this morning, but love this with frozen blueberries) 

    Vitamix ready to go!

    Vitamix ready to go!

Blend until smooth.

 

Mango Gazpacho

Best gazpacho ever!

Best gazpacho ever!

I love springing forward for so many reasons, but a big one for me (especially right now) is the fact that there will be a bigger and more interesting and flavorful selection of fruits and veggies available at the store.

This week, my very favorite mango was available at Sams, by the flat.   I have been patiently waiting for their reappearance, checking back every couple of days, and my heart soared when I finally spotted this orange beauty sitting out!

Mango salsa, mango salad, mango smoothies, and this crazy awesome, mango gazpacho are just a few of the many things I make with this super sweet, exotic, and bright tropical fruit.

There are many different varieties, but the smaller, champagne (ataulfo) variety is hands-down my favorite and what I almost exclusively use here in my kitchen.

If you aren’t a big fan of mango, I would guess that you just haven’t had a perfectly ripe, soft, and sweet one yet.  It is crazy how they change as they ripen.  The really pretty, flawless ones that you see in the store and in ads are not ready to eat and honestly, taste terrible.  You have to be super patient with mangoes and allow them to ripen to the withered, ugly state before you eat (devour) them.

If you haven’t had one for a while, follow the above advice on the champagne mango and then let me know what you think!

Now, back to the gazpacho…

Mango gazpacho.  BEAUTIFUL!

Mango gazpacho. BEAUTIFUL!

Just look at this picture and tell me your mouth isn’t exploding with excitement.  Whether it is just me and my hubs having an intimate evening together or if we have a house full of hungry friends, this is one of my favorite ways to start a meal.   You can make it well ahead of time and just let it sit and chill in the fridge while you prepare the main course or entertain your guests.

All of the crispy, colorful bits of veggies  are such a great contrast with the smooth and creamy mango puree!

I can’t wait for you to try this one.  Don’t wait too long…these good mangoes are only here for a couple of months and if you miss your opportunity you will have to wait another season before you can enjoy this beauty of a soup.

As the season progresses, I stock up on the mangoes, big time!   They freeze very well, so I peel them and store them in the freezer.  That way I can enjoy all of my favorite recipes through the fall and winter months too.

Now go out and buy a flat of these orange beauties and give this recipe a try!

XO

Mango Gazpacho

  • Perfectly Ripe Mangoes–flesh of 8 or so–about 2 cups
  • 3 cloves garlic
  • 1 c freshly squeezed orange, tangerine, or mandarin juice (I by the whole fruit and use my juicer)
  • 1/2 small red onion, chopped into pretty small pieces
  • 1 small red bell pepper, chopped
  • 1 small cucumber, chopped
  • 1 small jalapeno pepper
  • generous squeeze of lime
  • salt and pepper, too taste
  • chipotle pepper flakes, too taste
  • cilantro for garnish

In a food processor, blender, or vita mix puree the mango, jalapeno, and garlic together.  Add the citrus juice (including the lime juice) and mix well.

In a medium bowl add the chopped veggies.  Add the mango puree and mix until well incorporated.  Add a dash of salt, freshly ground black pepper, and chipotle pepper flakes and mix.  Taste and adjust the seasoning to your palate.

Serve in small decorative bowls topped with a generous cilantro garnish.

Bon Appetit!

 

 

 

Lentil curry soup

Curry, lentil soup

Curry, lentil soup

After a bowl of this soup, my taste buds were doing a happy dance!

Seriously, the picture on this one does not do it justice.  It is thick, hearty, and we especially loved the richness of the coconut milk combined with the earthy and spicy curry!

This soup was so much better than any chili I have ever tried and perfect to warm my belly on a cold and snowy night.

Rumor has it, bad weather is moving in and temperatures will soon be dropping.  Why not try this one tonight?!

Do something different tonight.  Do something smart.  Do something that will make you feel good!  EAT THIS SOUP!

Lentil and curry soup

Serves about 6

  • splash of EVOO
  • 1 t chipotle pepper flakes
  • 1 yellow onion, chopped
  • 3 cloves garlic, crushed
  • 1 red bell pepper, chopped
  • 1 T ginger, grated
  • 1 jalapeno, frozen and grated OR minced
  • 2 T red curry paste
  • 2 T curry powder
  • 1/2 t cinnamon
  • 2 c red lentils
  • 6 c broth–veg or chicken
  • 1/2 c tomato paste
  • 1 can coconut milk
  • 2 T cane or coconut sugar
  • 1 c dry white wine (I use charles shaw, sauv blanc)
  • shrimp, optional (I use large, frozen raw shrimp)
  • salt and pepper, to taste
  • juice of 1 lime
  • cilantro
  • green onion, chopped

In a big stew pot, add a splash of oil, chipotle pepper flakes, and the chopped onion.  Cook over medium-low for 3-5 minutes, until they begin to soften.  Add the bell pepper, ginger, and garlic and cook for another 5 minutes.  Add the curry paste, cinnamon, and curry powder, stir in well and cook for 2-3 minutes.  Add the lentils, tomato paste, coconut milk, jalapeno, and broth and mix well.  Add the sugar, wine, and lime juice.  Allow to cook covered over low heat for 30 minutes or until the lentils have softened.  Uncover and continue to cook until the soup has thickened to your desired consistency.  If you are adding shrimp, do that now and cook until they are done–about 10 more minutes.  Taste the broth and adjust seasoning as needed (salt, pepper, etc).  Serve with a generous garnish of cilantro and green onion.

 

 

 

Blueberry juice smoothie

Blueberry juice smoothie

Blueberry juice smoothie

Breakfast this morning…

Enough said!

Blueberry juice smoothie

Juice your favorite veggies and fruit.  My favorite mix is this:

  • ginger
  • beet
  • celery
  • cucumber
  • kale (this is the organic mix that I get from Sams–beet greens, spinach, carrot, baby kale)
  • apple
  • tangerine

For the smoothie you will also need

  • More kale mix
  • Frozen blueberries

Pour this into your vita-mix or blender (reserving some to drink!).  Add a big handful of kale and about a 1-1/2 c frozen blueberries.  Blend to smoothie consistency.  

Bubbling up with good energy!

Bubbling up with good energy!

Drink and enjoy!

 

Uncheese cheese sauce

Nutritional yeast flakes

Nutritional yeast flakes

Andy and I spent about 2 years eating a 90% vegan diet (well, 100% at home anyway).  We are now what we like to call flexitarians, but most of our meals are vegetarian or vegan and loaded with fruits and vegetables.

Oh, it has been so much fun learning new ways to cook, enhance flavors, and combine foods for maximal nutrient consumption and enjoyment through our meat limiting diet!

Early on, we discovered Isa Moskowitz and her amazing vegan cookbooks–she made the transition EASY.  Well, with the exception of cutting way back on cheese, that was NOT easy!  My hubby and I really dig cheese–hard, soft, stinky, earthy–doesn’t matter, to this day, we LOVE IT!

Look at that pretty uncheese sauce.  It is super nutty and a great replacement for regular cheese in most baked dishes.

Look at that pretty uncheese sauce. It is super nutty and a great replacement for regular cheese in most baked dishes.

Thankfully, through Isa we learned about nutritional yeast and what a great replacement it is for cheese. This crazy mustard-colored flake has a nutty, smoky, flavor that, when sprinkled on food or mixed with a dairy free milk (and a few other ingredients), tastes remarkedly like CHEESE!   Plus, it is low in calories, high in protein, and packed with micro and macro nutrients!

It is especially high in B vitamins which are responsible for lessening the cellular destruction caused by stress, treating anxiety and depression (synthesis of serotonin and norepinephrin), aiding memory and brain repair (synthesis of myelin), and many, many other critical functions in the body.  In summary, 2 TBSP of nutritional yeast provide a whopping 640% RDI Thiamin (B1), 570% RDI Riboflavin (B2), 280% RDI Niacin (B3), 480% RDI B6 (myelin synthesis, 60% RDI folate (B9), 130% RDI B12 (check the label, this is an additive and will vary by product).  Keep in mind that B vitamins are water soluble and not stored in the body (like A, D, E and K-our fat soluble vitamins), so unless your body can make them (like B5 and B7. which are made in the intestines), you NEED to eat them often (every day) to maintain levels that support good health.

More than likely, you can buy nutritional yeast at your local market or Whole Foods in the health foods or bulk foods section.  It is not expensive and adds a ton of great flavor (even if you are still using cheese) to about any dish.  Here at 488, we use nutritional yeast un-cheese sauce at every opportunity to replace cheese. It can be found in our lasagna, enchiladas, and casseroles.  We sprinkle it in flake form over pasta, steamed, or roasted vegetables to add an smoky flavor.  I haven’t tried it, but have read that it makes a nice topping for popcorn as well.  It’s utility is really endless, so why not buy a bag and give it a try!  I have a feeling you are going to love it!

Zucchini bites crusted with nutritional yeast flakes

Zucchini bites crusted with nutritional yeast flakes

Nutritional yeast un-cheese sauce:

  • 1 c nutritional yeast flakes
  • 1-1 1/2 c soy, almond or rice milk (adjust the liquid to your desired consistency)
  • 1 t soy sauce
  • 1-2 t dijon mustard

Combine all of the ingredients in a lidded bowl and shake well or in a regular bowl and stir

well.

I never measure the ingredients for my sauce, so play around with the ingredient amounts to make the best sauce for your palate!

You can cook in a sauce pan on low for 5-10 minutes to get a nice thick cheese-like sauce.

You do not need to cook the sauce if you are using it in a baked dish–it will thicken in the oven as it cooks.

Mexi-quinoa bake

All of that great color and good nutrition in one big bowl

All of that great color and good nutrition in one big bowl

Yum, yum,yum, yum, yum!

Thank you twopeasandtheirpod for inspiring me to make this awesome dish!  It is the healthful version of a serious enchilada casserole, sans the mountains of cheese and tortillas.

Quinoa is such an easy grain to work with, especially if you cook it for flavor!  All it takes is a little creativity and you can turn an ordinary dish into a masterpiece in no time.  This enchilada bake is such a brilliant example of that.

Instead of cooking the quinoa in water as the original recipe calls for, cook it in the enchilada sauce.  Oh, it is unbelievably good and makes this dish a standout!

The Mexi-quinoa bake is colorful, flavorful, healthful and pretty easy!  I love, love, love this one and know you will too!  It is going to be a cold and snowy weekend here in the Ozarks and all around the midwest.  Why don’t you try the Mexi-quinoa bake and keep your family warm–from the inside out!

You can see the nutrition yeast uncheese sauce on top!  So good!

You can see the nutrition yeast uncheese sauce on top! So good!

Mexi-quinoa bake

Serves 6-8

  • 1 1/2 c quinoa
  • 3 3/4 c enchilada sauce
  • 1 small yellow onion, chopped
  • 1 small red onion, chopped
  • 4 cloves garlic, crushed
  • 1 T EVOO (olive oil)
  • 2 bell peppers, chopped.  I like either red or orange for the sweetness they add to the dish
  • 2 cans black beans, drained and rinsed 
  • 1 lime, juiced
  • 1 1/2 c non-gmo organic frozen corn
  • 1-2 T ground cumin, to taste.  The more the better IMHO
  • 1 t chipotle pepper flakes, or more to taste
  • 1-2 c shredded cheese or uncheese cheese sauce (recipe to follow).   I like 1 c provel and 1 c uncheese cheese sauce.
  • salt and pepper 
  • 1 frozen jalapeno, optional.  
  • avocado, sliced
  • green onions, chopped
  •  cilantro chopped

Preheat oven to 350 degrees F.

In a saucepan, add 2 3/4 c enchilada sauce and the quinoa.  Stir well and bring to a boil.  Lower heat and cook until the sauce is absorbed by the quinoa and it is al dente–about 20 minutes.  Stir frequently to keep from sticking to the pan.

Set aside and let cool a bit.

Saute the garlic with the red and yellow onions in the olive oil over med/low heat for 5 minutes, until they begin to soften.  Let cool.  

Meanwhile, in a large bowl mix the beans, bell peppers, 1 c enchi sauce, cumin, chipotle pepper flakes, lime juice, cheese and/or uncheese sauce, 1/2 of the green onions (reserve the other 1/2 for a generous garnish), salt, pepper, and corn.  Add the quinoa and sauteed onion/garlic.  Mix well.  Taste and adjust the seasoning to meet your flavor requirements.

Coat a lasagna pan with some cooking spray.  Add the mixture.  Cook for 25-30 minutes.  Turn up the heat to vari-broil and leave in oven for another 2-3 minutes, just to brown the top a little.  

As you dish the enchilada bake, zest the frozen jalapeno over the top of each bowl for those who like a sprinkle of heat.  Serve with a healthy garnish of green onions, avocado, and cilantro.  Gluten free, non-gmo tortilla chips are a nice side for this dish.

ENJOY!!  

 

 

 

 

 

Ozark BUNs

My Ozark BUNS

My Ozark BUNS

This Ozark-made Vietnamese bowl is one of my very favorite ‘go to’ dishes.  This is on a regular rotation here at Yoga Belly.

The brown rice vermicelli noodles are bombarded by all sorts of delicious vegetables–steamed and fresh.  Mushrooms, onions (white and green), broccoli, carrots, bell pepper, squash, kale, cilantro, and green onions are topped with an acidic and bright lime vinaigrette sauce and chopped nuts (not shown).

It is super simple to whip together and loaded with flavor…my mouth is watering just thinking about it!  Last night we went all veggie with our BUNs, but adding shrimp is a great way to bump up the protein!  Sometimes I also add a big hit of chopped cashews to top off the meal, which provide a healthy fat (to help reduce inflammation) and and a big hit of tryptophan (just a small handful adds a whole lot of tryptophan) to boost our winter weary spirits!

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!

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

My Ozark BUN

Servings:  2

  • Rice Vermicelli noodles, enough for 2 servings.   Made according to package instructions.
  • Cooked 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
Lime Vinaigrette sauce!

Lime Vinaigrette sauce!

Lime Viniagrette

Servings ~2

  • 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 for the sauce into a small bowl.  

Steam the vegetables to al dente or as soft as you like.   Serve them over the 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!I can't get enough of this

Veggie pasta with a crazy good green sauce

You have been served!

You have been served!

We had such a great dinner last night, I couldn’t wait publish this post to tell you all about it!

I found this recipe online a couple of days ago.  A versatile, raw, dairy free, gluten free sauce–using just a few ingredients–the star of the sauce being raw cashews.  Cashews are sweet, tender, and one of my very favorite nuts, EVER.  I knew I had to make this one ASAP…and I did!  The next day (yesterday), I got busy and whipped it together.  It was so easy, I had it ready in no time.

We haven’t had pasta in quite a while, so I went with gluten free noodles, like we always do, to debut this sauce.

Initially, I was going to make a simple sauteed mushroom topper for the pasta and sauce, but after sampling the sauce, I noticed that it tasted a lot like a creamy, super rich pesto sauce. I decided I better go with sauteed veggies instead–heavy on sweet corn.  That was a great decision.  Check out the picture to see how beautiful this pasta was with all of the brightly colored veggies and the cool green sauce.  Isn’t that fun?!

This should engage your senses!

This should engage your senses!

I hope this picture also makes you yearn for the smell and flavor of this dish.  Both are HUGE in this lively pasta!  You can adjust the seasoning for the veggies to suit your taste, I am sure just about anything would work here!

I don’t usually indulge in second helpings when it comes to pasta, but last night was an exception.  I filled her up twice and had to contain myself from licking the bowl clean!  I am not kidding!

Cashew, garlic, and kale make up this creamy and delicious sauce.

Cashew, garlic, and kale make up this creamy and delicious sauce.

 

I think this sauce would work great as a replacement for just about any cream or cheese sauce.  I might try it on a veggie lasagna next.  Doesn’t that sound good?

Until next time.  Remember, you are what you eat, so make it GOOD!

XO

 

 

 Cashew, garlic, and kale sauce

  • 2 c sprouted cashews (2 c raw cashews soaked in about 2 cups water for about 2 hours, then drain)
  • 4 + cloves garlic
  • 2 c organic baby kale mix (baby kale, spinach, beet greens, carrots)
  • 1 t chipotle pepper flakes or more, to taste
  • dash of freshly ground salt and pepper, to taste
  • splash of lemon juice (optional)
  • 1-2 c water, depending upon the consistency you need.  Check out the picture.  I used about 1 c of water.

Throw this all in a good blender or food processor and spin it until smooth.  Adjust the seasonings as needed.  Eat and enjoy or stick it in the fridge until you need it.  It should last 5-7 days easily in the fridge.

Sauteed Veg Mix

  • 1-2 T EVOO 
  • 1 t chipotle pepper flakes
  • 2 red bell peppers, seeded and chopped
  • 1 small bag of organic, non-gmo frozen corn
  • 4 cloves garlic, crushed
  • 6 oz portobello mushrooms, sliced
  • 1/4 c sun-dried tomatoes, diced

In a small sauteed pan, add the EVOO and chipotle pepper flakes and warm over a med-low flame.  Add the bell peppers and corn and cook until they start to soften–1-2 minutes.  Add the corn and crushed garlic and cook for another 2-3 minutes.  Add the mushrooms and cook for 2-3 minutes.   Mix in the sun-dried tomatoes and cook for another couple of minutes.  

Gluten Free Veggie Pasta with cashew sauce

  • 1 package of gluten free brown rice noodles, cooked according to package directions (al dente)

Mix about 1-1 1/2 c of the sauce with the drained noodles.  Add the veggies and combine carefully so you do not tear up the noodles.  Serve and enjoy!! XO

 

 

Guiltless chicken, tuna, or egg salad

Gorgeous chicken salad on a bed of baby spinach.

Gorgeous chicken salad on a bed of baby spinach.

Are you a fan of chicken salad, but are not so into mayo?  Then give this lighter and brighter chicken salad a try.  I picked up a version of the recipe a couple of years ago at a diabetes cooking class.  I almost left the class before it began when I saw what we were cooking up that day.  Honestly, tuna salad?  Anyway, I am very glad that I stayed because I would never have created this one on my own, and my modified version of the original tastes ridiculously good!

There is no rich mayo in this chicken or tuna salad.  Organic, roasted chicken breast or chunk white tuna, artichoke hearts, lots of onion and a light and bright lemony Italian dressing–sitting atop a colorful bed of baby spinach.  Is your mouth watering yet?  If not, it should be!  This salad has so much great flavor, lots of vitamins, minerals, and fiber–enough to fill you up and satisfy you all day long!

You can use swap in tuna or hard-boiled eggs to change things up a little. I know you are going to love it, so give it a try today!

Cheers to making good health decisions easier!

 

Can you see the big chunks of artichoke in there? YUM!

Can you see the big chunks of artichoke in there? YUM!

Guiltless chicken (or tuna) salad

Servings 3-4

  • 3 chicken breasts, roasted and chopped into small pieces or 2 cans of tuna, drain the juice
  • 3/4 can artichoke hearts, in water.  cut in 1/2
  • 1 small red onion or 1 bunch of green onions, chopped
  • 2 T lemon juice
  • 1 T olive oil
  • 1 clove garlic, crushed
  • 2 t oregano
  • black olives (or your favorite), sliced.  optional
  • red seedless grapes, cut in half.  optional
  • salt and pepper, to taste
  • chipotle pepper flakes, to taste
  • baby spinach, enough to fill your belly!

In a small bowl combine the artichoke hearts, onion, lemon juice, olive oil, garlic, oregano, olives, grapes, salt, pepper, chipotle pepper flakes.  Mix in the chopped chicken or the tuna and let marinade together for 5-10 minutes.

In your serving bowls, place a healthy bed of spinach.  Add a big scoop of the chicken or tuna salad on top.  Serve and enjoy!  XO