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Recipe Blog

Freezer Friendly Bean Burritos

laura lomax

Filled with flavorful slow cooked black beans, melted cheese, and roasted broccoli these freezer friendly burritos are a must add recipe to add to your meal prep rotation! 

Filled with flavorful slow cooked black beans, melted cheese, and roasted broccoli these freezer friendly burritos are a must add recipe to add to your meal prep rotation! 

I am a huge fan of freezer friendly meals. I mean honestly who doesn't love having home cooked meals ready and waiting after a long day?!? Working with families with inflammatory bowel disease one of the biggest challenges are finding recipes that respect food tolerances and dietary restrictions that the WHOLE family can enjoy.  Being a mom with Ulcerative Colitis I definitely relate to this challenge.  It is difficult to prepare multiple meals for multiple family members based on food preferences and dietary modifications. That is one of the many reasons I love this recipe. Since the burritos are single severe each family member can modify the foods they prefer or tolerate in their burritos and have them prepared and labeled for an easy weeknight meal that simple needs to be microwaved. When it comes to burritos the combos for ingredients are endless so feel free to be creative when you prepare your own. This recipe takes you through preparing homemade beans, but canned low sodium beans can be substituted to save time. Additional ingredients that work well include chicken, rice, and a variety of vegetables. 

FREEZER FRIENDLY BEAN, CHEESE, AND ROASTED BROCCOLI BURRITOS

Prep time (not including soaking): 15 minutes for beans + 20 minutes for burrito building 

Cook time: 4-5 hours 

Serving size: 15 burritos (5 cups of beans)

INGREDIENTS:

Beans:

3 cups water 

5 cups low sodium chicken broth or homemade chicken stock 

16 oz bag black beans, *quick soaked or overnight soaked*

5 cloves of garlic, sliced 

2 onions, chopped 

1 tsp. salt 

1 tsp. cumin 

1/2 cup cut cilantro leaves, chopped (not packed)

Roasted Broccoli

3 3/4 cups broccoli, chopped

1-2 tbsp. olive oil 

Salt and pepper  

Additional Ingredients:

2 cups cheddar, Monterrey Jack blend or diary free cheese  

15 tortillas 

Freezer Prep Materials: 

Wax Paper, 12 - 12 x12 inch pieces 

Foil, 12 - 12 x 12 inch pieces 

Permanent marker 

1-2 freezer bags 

Directions: 

*Soak beans overnight or with quick soak method. Before each method sort and rinse beans.  For the quick soak: Boil ~ 8-10 cups of water then add beans. Allow beans to boil for ~ 2 minutes. Remove from heat and let soak for 1 hour. Drain beans and rinse under fresh water. For overnight method: Add the beans to ~8-10 cups of water and allow to soak overnight. In the morning drain water and rinse beans. Soaked beans are now ready to be prepared* 

fresh beans.jpg

 

Take the soaked beans and add them along with the water, chicken broth, garlic, onions, salt, cumin, and cilantro to the cooking pot. Bring to a boil then reduce heat and allow to cook for 5 hours. Beans will thicken as they cook.  Beans can be served whole or mashed for more of a "refried" appearance. 

As the beans finish cooking (~ the last 30 minutes of cook time) prepare the roasted broccoli. Preheat oven to 400 degrees. Place broccoli on baking sheet and toss with olive oil, salt, and pepper. After tossing spread broccoli across the baking sheet leaving space between each piece. Roast vegetables until vegetables are slightly soft with a small bit of charring. Cook time ~ 15-20 minutes. Remove from oven and allow to cool. 

Once beans and broccoli are cool begin burrito building. Warm tortillas slightly to prevent cracking. Add 1/3 cup beans, 1/4 cup broccoli, and 2 tbsp. cheese to each tortilla. Fold to secure filling. Wrap burrito in wax paper followed by foil for freezing. Label each burrito with date, filling, and preparation instructions with sharpie marker.  For freezer organization place all of the wrapped burritos in a freezer plastic bag to secure burritos in one place and create ease in freezer friendly meal inventory. 

When ready to enjoy remove burritos from freezer, remove foil and waxed paper, and wrap loosely in a papertowel and heat for 1-2 minutes.  

 

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Double Dark Chocolate Cake

laura lomax

This mouth water homemade chocolate cake uses applesauce for sweetness to minimize the need for added sugar. 

This mouth water homemade chocolate cake uses applesauce for sweetness to minimize the need for added sugar. 

Serving size: 

Ingredients:

1 cup flour

1/4 cup Almond flour 

1 tsp. baking soda 

1/4 cup cocoa powder 

1/2 cup brown sugar 

1/4 tsp. salt 

1/4 cup applesauce 

1 Egg 

2 tbsp. butter 

1/4 cup mini dark chocolate chips 

Preheat oven to 350 degrees. Combine the dry ingredients- flour, almond flour, baking soda, cocoa powder, brown sugar, and salt.  In a separate bowl combine applesauce, softened butter, and egg. Add wet ingredients to dry and combine. Last lightly mix in the chocolate chips. Bake for 25 minutes or until toothpick comes out clean. 

Gluten free Strawberry Banana Muffins

laura lomax

These gluten free, diary free muffins use garbanzo bean flour to add a nutty flavor that perfectly compliments the fruity flavor of the strawberries and bananas. 

These gluten free, diary free muffins use garbanzo bean flour to add a nutty flavor that perfectly compliments the fruity flavor of the strawberries and bananas. 

Garbanzo beans or chickpeas are commonly known for adding delicious flavor to hummus, but its flour variety can be used as a wonderful gluten free baking alternative. As always I strive to be honest with my readers and will warn the garbanzo bean flour has a strong flavor, but paired with sweetness from the fruits they compliment each other well. Garbanzo bean flour is nutritionally superior to standard flour including double the protein, five times the fiber as traditional flour, and is a good source of iron. These muffins offer a unique gluten free and diary free muffin that taste great for breakfast or as a snack.   

Garbanzo bean flour is gluten free. Per 1/4 cup it contains 6 grams of protein, 5 grams of fiber, 18 grams of carbohydrate, and 110 calories. 

Garbanzo bean flour is gluten free. Per 1/4 cup it contains 6 grams of protein, 5 grams of fiber, 18 grams of carbohydrate, and 110 calories. 

Gluten Free Strawberry Banana Muffins 

Yield: 9 muffins

Prep time: 10 minutes               Cook time: 15 minutes               Total time: 30 minutes

Ingredients:

1 cup Garbanzo bean flour 

1/4 cup sugar 

1 tsp. baking powder 

1/2 cup applesauce 

1/4 cup canola oil 

1 large ripe banana, smashed 

1/2 cup strawberries, chopped 

1 tsp. cinnamon 

Directions:

Preheat oven to 350 degrees. Line muffin pan with muffin liners, non stick spray, or grease lightly to prevent sticking. Place a small amount of water in unused muffin holes. Combine garbanzo bean flour, sugar, baking powder, and cinnamon. Then add applesauce, oil, and smashed banana and combine together. Last fold in the strawberries. After 15 minutes check muffins with a toothpick. Muffins are complete when toothpick comes out clean. 

 

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Black Bean Pasta with Vegetables

laura lomax

Protein packed black bean pasta with colorful broccoli and orange bell pepper for the perfect vegetarian one pot meal!  

Protein packed black bean pasta with colorful broccoli and orange bell pepper for the perfect vegetarian one pot meal!  

I am always excited to try new foods and recently we have been hooked on black bean pasta. While I don't think it taste like traditional pasta, it has a unique taste that is wonderful! I feel this is similar to almond or soy milk, while I enjoy both I don't think they necessarily taste like traditional cows milk.  Here are some of the amazing nutritional facts on black bean pasta. First its a great gluten free alternative to traditional pasta. It is also packed with protein, high in fiber, and lower in carbohydrates than traditional pasta. On average black bean pasta per 2 ounce serving has 14 grams protein, 15 grams fiber, and 35 grams carbohydrate compared to traditional pasta with 7 grams of protein, 2 grams of fiber, and 41 grams of carbohydrates. Combined with colorful broccoli and orange bell peppers you have a perfect vegetarian one pot meal.   

Servings size: 1 cup 

Servings per Recipe: 4 

Ingredients: 

2 cups Black bean pasta 

2.5 cups frozen broccoli, defrosted 

1 Orange bell pepper, chopped 

1.5 tbsp. olive oil + 1 tbsp olive to drizzle 

3 cloves of garlic, chopped 

1 tsp. salt 

1/4 tsp. pepper

Directions:

Fill a medium pot with water and lightly salt the water. Bring water to a boil over high heat. Once water is boiling add pasta. Gently stir the pasta intermittently and cook for 8-10 minutes (careful not to overcook). Remove pasta from heat, drain, and set aside.  Lightly rinse the pot used to cook pasta as wit will be used to cook the vegetables. Over low to medium heat saute garlic in 1.5 tbsp. olive oil and add orange bell peppers and broccoli. Saute for 3-4 minutes. Next add pasta to the pot. Lightly drizzle with 1 tbsp of olive oil and combine pasta and vegetables. Add salt and pepper as listed or to taste. Enjoy. 

Homemade Strawberry Ice Cream

laura lomax

Prep time: 10 minutes 

Total cook time: 40 minutes

Serving Size: 12 (1/2 cup servings)

Ingredients:

1 pint fresh strawberries, stems removed 

3/4 cup sugar 

1 cup 2% milk 

2 cups heavy cream 

2 tsp. vanilla extract 

In a blender or magic bullet puree the strawberries then set aside. In a bowl combine sugar, milk, cream, and vanilla extract. Then add the strawberry puree and mix gently. Add the mixture to your frozen ice cream maker bowl. Turn machine on and let mix until ice cream is thick, ~ 30 minutes (although times may vary based on ice cream machine used). Best if served immediately or stored frozen in a sealed container. 

 

Peanut Butter Protein Rice Crispy Treats

laura lomax

High Protein Peanut butter Recipe Crispy Treats 

High Protein Peanut butter Recipe Crispy Treats 

Serving per recipe: 12 

Total preparation time: 20 minutes

Ingredients:

4 cups Rice cereal

1/2 cup natural peanut butter

1/2 cup honey

1/4 cup vanilla protein powder

4 tbsp. butter

In a sauce pan melt butter. Add honey and peanut butter to melted butter and stir to combine. In a separate bowl combine rice cereal and protein powder and mix. Pour peanut butter mixture over the rice cereal and combine well. Transfer to greased 13 x9 inch pan and push firmly down evenly across the pan. Allow to cool and slice to make 12 treats! 

Double chocolate Gluten Free Cookies

laura lomax

Serving Size: 2 cookies

Servings per recipe: 10 for a total of 20 cookies

Prep time: 15 minutes. Cook time: 10 minutes 

Ingredients:

2 cups gluten free oats 

1/4 cup cocao powder

1/4 tsp. salt 

2 tbsp. butter, softened

2 medium bananas, smashed 

1 Egg 

2/3 cup mini dark chocolate chips (aim for a chocolate with greater than 60% cocoa)

Directions: 

Preheat oven to 350 degrees. Lightly grease with butter or spray a cookie sheet with nonstick cooking spray. In a bowl combine oats, cocao powder, and salt. In a separate bowl combine smashed bananas, soften butter, and egg. Add wet ingredients to dry ingredients and mix together well. Lightly add in the chocolate chips. Form into cookie balls and flatten to desired cookie size (they will not rise). Bake for 10 minutes.  

Strawberry Cherry Granita

laura lomax

This strawberry cherry frozen granita is the perfect fancy dessert to cool you off this summer. 

This strawberry cherry frozen granita is the perfect fancy dessert to cool you off this summer. 

Servings: 6  servings

Prep time: 30 minutes

Total time: 4 hours 30 minutes (with freezing)

Ingredients:

2 cups strawberries, halved and stems removed

2/3 cup cherries, seed removed 

1/3 cup 100% Pomegranate juice 

1 cup water 

1/3 cup sugar 

Juice of 1 lemon

Directions: 

In a small pot add water and heat over medium heat. Next add the sugar to the water. Stir occasionally until sugar is completely dissolved (we will call it our version of a simple syrup). Remove from heat and allow to cool. While cooling add strawberries and cherries to blender and puree. Once the simple syrup is cooled add it along with the lemon juice and pomegranate juice to the strawberries and cherries. Blend together then pour mixture into a 13 x9 inch pan and place in freezer. Ever 30 minutes mix the puree as it begins freezing. Once completely frozen (~ 3-4 hours) you are ready to prepare to serve. Using a fork scrap off clusters for a delicious dessert or snack! 

* To save time while simple syrup is cooling remove stems from strawberries and seeds from cherries*

This frozen treat is the perfect way to combat the summer heat. Love to use seasonal fruit in recipe and summer seasonal fruits are some of my favorites. This recipe is packed strawberries, cherries, and pomegranate juice to pack an antioxidant punch while enjoying a treat that will cool you off!  

 

 

Tropical Mango Banana Ice Cream

laura lomax

Tropical Mango Banana "Nice cream"  

Tropical Mango Banana "Nice cream"  

Prep and prepare time: 5 minutes

Serving size: 1

Ingredients:

1 cup frozen ripe banana slices

1/2 Mango cubed (~1/4 cup)

2-3 tbsp. milk (coconut milk, cows milk, almond or soy milk all taste great).  

1 tsp. vanilla extract

Directions:

Place banana slices, mango, vanilla, and 2 tbsp. milk into blend until reaches the consistency of ice cream. If needed add the additional tablespoon of milk. 

 

Chocolate Peanut butter Jar Overnight Oats

laura lomax

Peanut butter and chocolate are such a delicious combo and this recipe is no exception! Its the perfect use for that leftover peanut butter that never wants to come out of the jar! 

Peanut butter and chocolate are such a delicious combo and this recipe is no exception! Its the perfect use for that leftover peanut butter that never wants to come out of the jar! 

Serving size: 2 

Prep time: 5 minutes 

Cook Time: 5 minutes + 8 hour refrigeration overnight 

Ingredients: 

1 cup Oats 

1 3/4 cup Ultra Filtered Chocolate Milk (such as Fairlife) or Chocolate Almond milk

1 Large Banana, chopped 

1 -16 oz Jar near complete Natural peanut butter

Drizzle of honey optional

Directions:

Add oats, milk, and chopped banana to peanut butter jar. Combine and cover with jar top. Allow to refrigerate overnight and enjoy cold or warm in the morning!  

 

Homemade Blueberry & Cherry Chocolate Granola

laura lomax

 
Homemade gluten free granola with blueberries,  cherries, and chocolate 

Homemade gluten free granola with blueberries,  cherries, and chocolate 

Serving size: 1/4 cup

Servings per recipe: 18 (1/4 cup servings) - Prepares 4.5 cups total

Prep time: 15 minutes Cook time: 30 minutes + 30 minutes cooling

Total time: 1 hour 15 minutes   

Ingredients:

3 cups gluten free oats

½ cup + 1 tbsp. almond butter

¼ cup honey

2 tbsp. maple syrup

1 tsp. vanilla extract

½ cup dried blueberries

½ cup dried cherries

½ cup dark chocolate chips

Preheat oven to 325 and line a baking sheet with parchment paper. In a large bowl add oats. In a microwave safe bowl melt the almond butter, honey, and maple syrup (microwave for ~30-60 seconds). Once heated, stir and add the vanilla extract. Add the mixture to the oats and stir to combine evenly over the oats. Spread the oats in a single layer on the baking sheet. Bake for 15 minutes then remove from oven and flip oats over to cook on the opposite side. Return to oven and cook for another 15 minutes for a total of 30 minutes. Remove from oven and let cool completely. Add chocolate, dried blueberries, and dried cherries. Enjoy! 

 

Baked Chicken Tenders

laura lomax

Servings: 5

Servings size: 2 tenders

Prep time: 10 minutes. Cook time: 30 minutes. Total time: 40 minutes

2 skinless boneless chicken breast, sliced into ½ inch strips

1 Egg

1 cup whole wheat bread crumbs                            

¼ cup Parmesan cheese

1 tbsp. McCormick salt free original all-purpose seasoning

1 tsp. salt

1 tsp. pepper

Preheat oven to 365. Line a baking sheet with foil and spray with nonstick spray. In a small bowl beat the egg. In a different bowl combine breadcrumbs, Parmesan cheese, All-purpose seasoning, salt, and pepper. To prepare the chicken dip the chicken tender in egg then coat in breadcrumb mixture. Place on the baking sheet and repeat for the remixing chicken tenders.  Place in the preheated oven and cook for ~ 20-30 minutes (depending on thickness of tenders. Serve alone or with your favorite dipping sauce.

Berry Yummy Fig Oats

laura lomax

 

Prep time: 5 minutes

Cook time: 2 minutes

Total time: 7 minutes

Serves: 1

Ingredients:

1/4 cup instant oats

1/2 cup milk

1/4 cup Siggi's blueberry yogurt (you can use also use strawberry or mixed berry & acai)

1/4 cup blueberries

3-4 sliced or chopped figs

1/2 tsp. honey (optional)

Directions:

In a microwave safe bowl combine oats, milk, and yogurt. Stir together then microwave for ~ 1.5 minutes. While heating wash the blueberries and chop the figs. Top cooked oats with blueberries, figs, and honey (optional). Enjoy for a delicious breakfast or afternoon snack!

Chocolate Espresso "Nice cream"

laura lomax

Chocolate Espresso Banana "nice cream" 

Chocolate Espresso Banana "nice cream" 

Prep time and cook time: 5 minutes

Serving size: 1

Ingredients:

3/4 cup frozen ripe sliced banana

3/4 tsp. cocoa powder

1/2 tsp. Espresso instant coffee

3 tbsp. milk or diary free alternative

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 unsweet 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.