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Chocolate Expresso Nice cream

laura lomax

Prep time and cook time: 5 minutes

Serving size: 1

Ingredients:

3/4 cup frozen sliced banana

3/4 tsp. cocoa powder

1/2 tsp. Espresso instant coffee

3 tbsp. milk

1/2 tsp. vanilla extract

Combine all ingredients and blend until reaching the consistency of ice cream. Best served immediately. Enjoy! 

Shredded chicken and black bean chili

laura lomax

Prep time: 15 minutes

Total cook time: 50 minutes

Ingredients:

2 cups chicken stock or turkey stock

2 cups cooked shredded turkey

15 oz. (1 can) low sodium black beans, drained and lightly rinsed

16 oz. no added salt tomato sauce

1 tomato, chopped

1 onion, chopped

4 cloves garlic, chopped

1 cup carrots, chopped

2 tbsp. olive oil

1 1/2 tsp. cumin

1 tsp. chili powder

1 tsp. salt

Directions:

In a large saucepan on medium heat sauté the onions, garlic, and carrots in the olive oil. Cook for ~ 5 minutes or until the onions are translucent and become fragrant. Add the chicken stock, tomato sauce, tomato, cumin, chili powder, and salt. Toss in the cooked turkey and beans. Stir well to combine all ingredients. Bring to a simmer, cover, and cook for 35 minutes. Ladle into bowls and enjoy!   

 

Chocolate Chip Oat Cookies

laura lomax

These chocolate chip oat cookies are the perfect cross between a cookie and muffin. Packed with gluten free ingredients including oats, bananas, applesauce, and protein powder you wont feel guilty about cookies for breakfast!

These chocolate chip oat cookies are the perfect cross between a cookie and muffin. Packed with gluten free ingredients including oats, bananas, applesauce, and protein powder you wont feel guilty about cookies for breakfast!

Serving size 24 cookies

Prep time: 5 minutes

Cook time: 10 minutes per batch

Ingredients:

2 cups gluten free quick oats

1 tsp. baking powder

1/2 tsp. salt

1/4 cup vanilla protein powder

1/4 cup applesauce

1 large banana, smashed

1 Egg

1 tsp. vanilla extract

3/4 cup semi sweet chocolate chips or vegan chocolate chips (for diary free option)

Preheat oven to 350 degrees. In a large bowl combine dry ingredients- oats, baking powder, salt and protein powder. In a small bowl combine applesauce, banana, egg, and vanilla extract. Add wet to dry ingredients and mix in chocolate chips. Roll dough into a small ball then gently flatten to the shape of a cookie. Bake on a greased cookie sheet for 10 minutes.

Blueberry Avocado Bowl

laura lomax

Serving Size: 1 Bowl

Ingredients:

1/4 cup low fat milk

1/2 cup frozen blueberries

1/2 Small avocado

Drizzle of Honey

10 chopped pistachios for topping

Directions:

Combine milk, blueberries, avocado, and honey in blender. Blend until creamy. Enjoy.

STRAWBERRY SUMMER POPS

laura lomax

Serving size: 1 pop 

Servings per recipe: 24 

Prep time: 10 minutes, freeze time 2 hours

INGREDIENTS:

1 cup whole strawberries, ~ 10 small to medium strawberries, stems removed 

1 large banana 

2/3 cup plain Greek yogurt 

24 blueberries (other options for center piece of flower to anchor the toothpick include chopped fruit or marshmallows)

24 toothpicks

DIRECTIONS:

Place mold on a small cookie sheet. Add strawberries, banana, and yogurt to blender. Blend until smooth. Place blueberry with toothpick in the center of each mold. Pour pureed fruit and yogurt blend into the mold and place in the freezer. Serve immediately or remove from mold and place in freezer safe container. 

* Recipe can be enjoyed in other Popsicle molds or as a smoothie. For variations you can elminate the blueberries used to anchor the toothpicks or they can be added to the fruit yogurt mixture, just note they will change the color of the popsicle or smoothie*

ASIAN STYLE RICE

laura lomax

rice.jpg

Serving per recipe: 3

Serving size: 1 1/4 cup

INGREDIENTS:

1 cup white or brown rice

2 cups chicken stock

2 Eggs

1 cup frozen peas and carrots, defrosted

2 tbsp. olive oil  

1 tbsp. low sodium soy sauce

Salt and pepper (optional) 

Directions:

Cook rice according to package instructions replacing water with chicken stock. During the last 5-10 minutes of the rice cooking prepare the scrambled eggs. In a small bowl crack and scramble the eggs. Using a small skillet or in a microwave safe mug cook the eggs (if you cook eggs in the microwave be sure to spray the mug to prevent sticking and stir the eggs every 15-20 seconds to prevent an egg explosion in your microwave). Once the rice is cooked remove from heat. Add olive oil, peas and carrots, and egg. Combine and let cook on low heat for 3-5 minutes. Add soy sauce and sprinkle lightly with salt and pepper if desired.  

FLUFFY OAT AND APPLESAUCE PANCAKES

laura lomax

Prep time: 5 minutes. Cook time: 15 minutes. Total time: 20 minutes. Recipe prepares 12 pancakes.

Servings per recipe: 6

Serving size: 2 pancakes

INGREDIENTS:

1 cup all purpose flour

1/2 cup Oat flour

1 tbsp. baking powder

1/2 tsp. salt

1 tbsp. sugar

1/2 cup unsweet applesauce

1 cup reduced fat milk

DIRECTIONS:

In a large bowl add the all purpose flour, oat flour, baking powder, salt, and sugar. Mix gently to combine. Then add the applesauce and milk. Stir the mixture to combine. Using a light coat of butter or nonstick spray heat a griddle or skillet over medium heat. Pour the pancake batter on the hot griddle making ~ 4 inch pancakes. Pancakes are ready to flip once the surface bubbles. Cook until pancakes are golden brown on each side.

 

CHOCOLATE PEANUT BUTTER FROZEN BANANA BITES

laura lomax

Serving size: 2 Banana Bites 

Servings per Recipe: 4 

Preparation Time: 20 minutes assembly + 1 hour to freeze 

INGREDIENTS:

2 large Bananas 

1.5 cups semisweet chocolate chips

8 teaspoons of peanut butter 

DIRECTIONS:

Line a cookie sheet with foil. Cut banana in 4 even pieces. Then slice each of those in half. In a microwave safe bowl add the chocolate chips. Heat chocolate in 30 second increments until the chocolate is melted. Next take the banana slices and add 1 tsp peanut butter on one of each of the pairs of slices. Top each with the other half of banana to form a "banana and peanut butter sandwich". Using a spoon, pour chocolate over the top of each sandwich until all exposed sides are covered. Repeat until each sandwich is complete. Place in the freezer for at least one hour to freeze. 

*** For less mess when enjoying these tasty frozen bananas before freezing add a toothpick in the middle of each banana sandwich***

 

NUTTY DATE SQAURES

laura lomax

Nutty Date bar filled with dates, pistachios, Macadamia nuts, and cashews

Nutty Date bar filled with dates, pistachios, Macadamia nuts, and cashews

Serving size: 1 Square 

Servings per recipe: 9 squares

Prep time: 15 minutes + 1 hour refrigeration before serving

INGREDIENTS:

10 whole pitted dates

1/4 cup shelled pistachios

1/4 cup Macademia and cashew salted nut blend

DIRECTIONS:

Place the dates in a small bowl and fill with 1/2 cup warm water to soften the dates. Allow to soak for ~ 10-15 minutes. Drain the fruit and dry with towel or paper towel. While the fruit is soaking measure out the nuts and place in food processor and process until finely chopped. Place in a bowl. Once the dates are soften place them in the food processor and pulse until finely chopped. Add the dates to the bowl of chopped nuts and press together with your fingers. Transfer the combined fruit and nuts to a sheet of parchment or wax paper and flatten to an evenly textured square. Refrigerate for 30-60 minutes. Remove and cut into 3 rows with 3 columns or other desired size. Tightly wrap squares individually with plastic wrap. Store squares in refrigerator for up to 2 weeks. 

 

Chocolate Cherry Cookies

laura lomax

Servings: 9 (Makes 18 cookies)

Serving Size 2 Cookies 

Prep Time: 10 minutes             Cook time: 10 minutes           

INGREDIENTS:

1 cup oats 

1/2 cup all purpose flour 

1/4 cup 100% whole wheat flour 

1/2 tsp. salt 

1 tsp. baking soda 

1 Egg

5 tbsp. butter, softened 

1 tsp. vanilla extract

1/4 cup honey

1/3 cup semi sweet chocolate chips 

1/4 cup dried cherries 

DIRECTIONS:

Preheat oven to 350 degrees. Spray or grease two cookie sheets (to prevent sticking). Combine the oats, all purpose flour,wheat flour, salt, and baking soda. Gently mix. In a different bowl mix by hand or with a mixer the butter, honey, vanilla extract, and eggs. Combine the wet and dry ingredients and add the  chocolate chips and cherries. Using approximately a tablespoon of dough form a small ball and place on the cookie sheet for baking. Bake for 8-10 minutes on the middle rack (keep a close eye on the cookies as they can lose moisture if overcooked). Remove cookies from the baking sheet and let cool on a wire rack. Enjoy! 

 

PRO PIZZA DOUGH

laura lomax

SERVINGS: 4

SERVING SIZE: 2 SLICES

PREP TIME WITH RISING: 45-75 MINUTES     COOK TIME: 10 MINUTES

TOTAL COOK TIME: 55-85 MINUTES

INGREDIENTS:

DOUGH

2 CUPS ALL PURPOSE FLOUR + EXTRA FOR KNEADING

1 TBSP. YEAST

1/2 TSP. SALT

1 TBSP. SUGAR

2/3 CUP WARM WATER

2 TBSP. EXTRA VIRGIN OLIVE OIL + EXTRA FOR KNEADING

DIRECTIONS:

COMBINE 1 CUP OF FLOUR, YEAST, SALT, AND SUGAR. NEXT ADD WARM WATER AND OLIVE OIL AND MIX (WILL BE VERY STICKY). LIGHTLY COAT YOUR HANDS IN FLOUR OR OLIVE OIL AND SLOWLY ADD THE REMAINING CUP OF FLOUR. ON A SURFACE SPRINKLED WITH FLOUR KNEAD THE DOUGH FOR 5-10 MINUTES. LIGHTLY COAT THE OUTSIDE OF THE DOUGH WITH OLIVE OIL AND SHAPE INTO A BALL. PLACE BACK IN THE BOWL AND COVER WITH A TOWEL. ALLOW TO RISE FOR 30-60 MINUTES. AFTER RISING IS COMPLETE PLACE THE DOUGH BALL ON YOUR PIZZA STONE AND PUSHING FROM THE MIDDLE OF THE BALL OUT FORM YOUR PIZZA. BEFORE ADDING TOPPINGS POKE HOLES WITH A FORK IN THE DOUGH TO PREVENT AIR BUBBLES DURING COOKING. WHEN READY TO TOP LAYER WITH SAUCE FIRST THEN TOPPINGS OF YOUR CHOICE.

TOPPINGS ILLUSTRATED: TOMATO SAUCE, CHOPPED SPINACH, LEAN GROUND BEEF, RED ONION, AND BLACK OLIVES.

Black Bean Soup

laura lomax

Servings: 4

Serving Size: 1 1/4 cup 

Total Time: 35 minutes 

 

INGREDIENTS:

2 tbsp. olive oil 

1 white onion, chopped

3 cloves garlic, chopped 

3.5 cups cooked black beans or 2 (15 ounce) cans no salt added black beans 

1 cup water 

1/3 cup Siggi's Plain Yogurt 

1 tsp cumin 

1/2 tsp. salt 

Garnish:

1/4 cup chopped cilantro 

1/4 cup Siggi's Plain Yogurt 

1 small Avocado, cubed 

1 Lime, quartered

DIRECTIONS:

Heat olive oil over medium heat in a medium to large pot. Next add the chopped onions and garlic. Let cook for ~ 5 minutes or until the onions become fragrant and translucent. Add the black beans, cumin, salt, water, and yogurt. Stir to combine. Bring to a boil, then reduce heat to low and allow to cook covered for 20 minutes. Remove from heat and allow to cool. Using an immersion blender (or other blender of your choice) puree the soup to a smooth consistency. 

Garnish with 2 tbsp. Siggi's plain yogurt, 1 tbsp. chopped cilantro, and avocado cubes. Top with a squeeze of fresh lime juice for a boost of flavor. 

CILANTRO LIME SALMON

laura lomax

Prep time: 15 minutes 

Cook Time: 15 minutes 

Total time: 30 minutes 

Serves: 4 

Ingredients:

4-4 oz Salmon fillets 

1 Bag Spinach 

8 Black potatoes, sliced (or any small potato such as red potatoes)

2 cloves of garlic, chopped

1/4 cup cilantro, chopped 

1 lime, quartered 

Extra virgin Olive oil

Salt  

Directions:

Preheat oven to 400 degrees. Cut 4 large pieces of foil and place on the counter top. Place a generous amount (1/4 the bag) of spinach in each piece of foil. Lay the salmon on top of the bed of spinach. Surround the salmon with the potatoes. Place chopped cilantro on the salmon. Sprinkle the garlic evening in each foil packet. Lightly salt the salmon then drizzle salmon, spinach, and potatoes with olive oil. Last squeeze the lime juice over each salmon fillet. Seal each packet and place on a cookie sheet. Cook for 15 minutes.  

As many of us know with inflammatory bowel disease you never know how the day is going to go or should how many times you will have to go...often times putting a wrench in plans or intentions you had to cook. That is why I love to keep recipes, especially dinner super simple.  This recipe is rich in omega 3 fatty acids, minimizes mess by cooking with foil, and allows you to cook the whole meal at once by including all sides in the foil pouch.  Omega 3 fatty acids are awesome at reducing inflammation. While more research is needed for the exact amount recommended in inflammatory bowel disease, I believe a great place to start is the current two servings of fatty fish (such as salmon) per week recommended by the American Heart Association.  Enjoy! 

 

BANANA PUMPKIN POWER BITES

laura lomax

banana cook.jpg

Serving Size: 2 cookies 

Yields: 9 servings 

Time: 20 minutes 

Ingredients: 

1 1/4 cup Quick Oats 

1/3 cup pumpkin 

1 Ripe Banana 

2 tbsp. semi sweet chocolate chips

1 tbsp. honey

1 tsp. vanilla extract

Directions:

Preheat oven to 350 degrees. Add banana to large mixing bowl and smash with a fork. Next add oats, pumpkin, honey, vanilla extract, and chocolate chips. Form into small balls and mush to flatten with a spoon. Cook for 10 minutes for a softer texture, 15 for a firmer bite. Refrigerate to store and pop out for a tasty treat. 

* Depending on the size of banana you use, you may have to add additional oats*

With Inflammatory bowel disease I struggle to find foods I tolerate well before a workout. I often fear I will eat something ->> not feel well ->> and wont be able to maximize my time working out. These tiny power bites are just enough of a carbohydrate boost to fuel my workout with no worries of not feeling well! 

 

 

Blueberry Banana Muffins

laura lomax

Prep Time: 15 minutes

Cook Time: 20 minutes  

Total Time: 35 minutes 

Servings: 24 muffins or 12 large muffins + 24 mini muffins 

Ingredients:

1 1/2 cups All purpose flour 

1/2 100% whole wheat flour 

1 tsp. baking soda

1/2 tsp. salt

1/2 cup sugar 

1/2 stick of butter, softened

1 cup plain fat free yogurt or Greek yogurt

2 Eggs 

2 large ripe bananas, smashed 

1/2 cup blueberries 

2 tsp. pure vanilla extract 

Directions: 

Preheat oven to 350 degrees and line muffin pan with paper lines or non stick spray.  Combine all purpose flour, wheat flour, salt, and baking soda in a bowl and mix gently with a spoon. In a separate bowl combine butter, sugar, eggs, banana, yogurt, vanilla, and last fold in the blueberries. Next fold the flour mixture into the wet ingredients and mix until smooth. Bake large muffins for 20-25 minutes and small muffins for 10-15 minutes. Store unused muffins in the refrigerator. 

These muffins utilize fruit and yogurt to add flavor, sweetness, and moisture to minimize the need for added sugars and saturated fat. Taste great for breakfast or a quick snack! Enjoy!

ONE POT CHICKEN AND ZOODLES

laura lomax

ONE POT CHICKEN AND ZOODLES

Total cook time: 20 minutes

Prep time: 5 minutes. Cook time: 15 minutes.

Serves: 4 

INGREDIENTS:

1 pound Boneless skinless chicken cutlets, trimmed

2 tbsp. olive oil

4 cloves garlic, chopped

¼ cup low sodium chicken broth

Salt and Pepper

1 Box Zoodles (Zucchini Noodles)

1 Bag Shredded Carrots

DIRECTIONS:

1.       Sprinkle chicken cutlets with salt and pepper on both sides.

2.       In a deep skillet add 2 tbsp. olive oil then add garlic. Sauté garlic for ~3 minutes on low to medium heat or until fragrant.

3.       Add chicken to skillet and increase heat to medium. Cook chicken on each side for ~ 2 minutes to brown, then add chicken broth and cover to continue cooking.   

4.       The cutlets will take a total of ~ 10 minutes to cook. After cooking covered for ~2 minutes add the carrots followed by the zucchini noodles.

5.       Chicken is done once it reaches an internal temperature of 165 degrees.

This yummy zoodle recipe was part of a recent cooking demo done for the Crohn's and Colitis Foundation Kick off party in Austin. The Veggie Noodle Company based in Austin was so kind to donate all the zoodles for the demo and the Zoodles were truly the star of the show! I love this recipe for so many reasons! To start it fits into many IBD modifications being both gluten free and diary free. As a mom of two youngsters minimal mess is a must and one pot to me is the definition of minimal mess!  Also the recipe is very versatile. Feel free to swap out veggies, protein source (great with shrimp, tofu, etc), and even seasonings per your families preference or tolerance. ENJOY! 

* To see the demo check out the Take Steps Central Facebook page*

 

Oven Baked Shrimp

laura lomax

Total cook time: 30 minutes 

Prep time: 25 minutes. Cook time: 10 minutes. 

Yields 4 servings 

Pescatarian friendly, gluten free, diary free 

Ingredients: 

1 pound fresh Gulf Shrimp

2 tbsp. olive oil 

Juice of 1 lemon 

2 tsp. salt 

1 tsp. pepper 

Preheat the oven to 400 degrees. Peel and devein the shrimp and place in a bowl. Add the olive oil, lemon juice, salt, and pepper. Let marinade for a few minutes while you line the baking sheet with foil and the oven continues to preheat. Place the shrimp on the lined cooking sheet and cook for 10 minutes.  

Honey Soy Glazed Salmon

laura lomax

salmon.jpg

Ingredients:

4- 4oz Salmon fillets

1 tbsp. olive oil

1 tbsp. low sodium soy sauce

1 tbsp. honey

1 green onion, chopped

1/8 tsp. ginger

Salt and pepper

Directions:

Lightly salt and pepper the salmon fillets. Combine olive oil, soy sauce, honey, onion, and ginger. Place salmon fillets in a shallow dish or plastic bag and cover with marinade. Place in refrigerator to marinade for 30 minutes. Heat a nonstick skillet to medium-high heat, grease lightly with cooking spray or oil. Cook the salmon skin side down until the bottom half becomes opaque. Reduce heat to medium and flip to cook for an additional 3 minutes.

Black bean and Broccoli Enchiladas

laura lomax

Total Time: 45 minutes.  Prep 20 minutes. Bake 25 minutes.

Serving Size: 3 (serving size = 2 enchiladas)

Ingredients:

1 can (15 ounces) low sodium black beans, drained and rinsed

1 cup chopped broccoli (I used frozen broccoli measured out to 2.5 cups before defrosted after chopped and defrosted ~ 1 cup)

1 tbsp. olive oil

3 cloves garlic, chopped

1 tbsp. onion powder

1 tsp. cumin

1 tbsp. fresh cilantro, chopped

1/2 tsp. salt

6 100% whole wheat or corn tortillas

3/4 cup Enchilada sauce

1 cup reduced fat cheddar or Mexican blend cheese

Directions:

Preheat the oven at 350 degrees. In a large skillet sauté the garlic and olive oil for 1 minute. Then add the beans, broccoli, onion powder, cumin, cilantro, and salt. Cook for ~ 3-5 minutes on low heat. Spoon ~ 1/2 cup bean mixture in the center of each tortilla. Roll up and place in a greased 8 x8 inch baking dish. Top with enchilada sauce and cheese. Bake for 25 minutes.  

Foil Baked Fish and Veggies

laura lomax

Diary free, Gluten free, Pescatarian friendly

Serves 4

Ingredients:

4 (4 oz) fish fillets (snapper, flounder, cod, etc)

1 cup chopped broccoli

1 cup chopped carrots

4 cloves garlic, sliced

3 tbsp. olive oil

Salt and Pepper

Directions:

Preheat oven to 400 degrees. Cut two large pieces of heavy duty foil and place on a large baking sheet. Cut or place precut broccoli and carrots in foil packets. Season lightly with 1 tbsp. olive oil and salt and pepper. Place fish fillets (2 in each foil packet) and drizzle with olive oil, salt, and pepper. Top with half the sliced garlic. Repeat in second foil packet. Wrap and seal each foil pouch. Bake for ~ 20 minutes or until fish is cooked through. Remove from oven, let cool for 3 minutes then slowly and carefully open the pouches.  

* To save time purchase broccoli and carrots and pair with steamable or microwave ready rice*