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Recipe Blog

Filtering by Category: side dish

Colorful Texas Caviar

laura lomax

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One of the recommendations I make to clients seeking advice on navigating healthy options at parties or family gatherings is to bring a healthy side dish to the party. Filled with plant based protein, fresh tomato, avocado, bell pepper, and jalapeno this dish is a good source of fiber, potassium, and unsaturated heart healthy fats. This colorful Texas Caviar isn’t just a great party side, but is a wonderful meatless meal. As a meatless meal try:

  • Pair with wheat crackers and a fresh fruit

  • As a lettuce wrap served with 1 ounce of nuts and fresh fruit

  • Wrapped in a corn tortilla served with a fresh fruit

For a quick and delicious high protein meal combine with a packet of albacore tuna.

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TEXAS CAVIAR  (vegetarian, dairy free)

Total time: 10-25 minutes

Prep time 10-25 minutes (depending on equipment)

Yield: 6 servings (1/2 cup per serving)

Ingredients:

1 (15.8 ounce) cans black eyed peas, rinsed and drained

1 tomato, chopped

1/2 -1 fresh jalapeno, chopped (remove seeds and stems)

1/2 white onion, chopped

1/2 Green bell pepper, chopped

1 Medium Avocado, chopped

1 tbsp. olive oil

Juice of one lime

1/2 tsp. garlic powder

1/4 tsp. cumin

1/2 tsp. salt

1 Bag Blue corn chips

Directions:

  1. Rinse and drain black eyed peas and set aside in bowl.

  2. Using a chopping tool or by hand chop tomato, jalapeno, onion, green bell pepper, and avocado.

  3. Add the chopped vegetables to the black eyed peas.

  4. Add olive oil, lime juice, cumin, garlic powder, and salt. Combine lightly.

  5. Can be served at room temperature, but taste best after refrigeration. Store in an airtight container in the refrigerator for up to 3 days. Serve with blue corn tortilla chips.

Tips:

I love my onion chopping tool. It was under 20 dollars and makes chopping a breeze. With a chopping tool this recipe can be prepared in under 10 minutes!  

Blueberry Walnut Spinach Salad

laura lomax

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Blueberry Walnut Salad

Prep time: 10 minutes

Serving per recipe: 8

INGREDIENTS

Salad:

2 Bags or bundles of spinach, washed 

1.5 cups blueberries

2/3 cup walnuts

4 Roma tomatoes, chopped

Dressing:

1 cup olive oil

1/4 cup. Red wine vinegar

1 tbsp. Perfect Pinch Salt free seasoning

Salt and Pepper

Place mason jar in middle of salad bowl to form wreath shape. Add spinach to the bowl, then top with washed blueberries, tomatoes, and walnuts. For dressing combine all dressing ingredients in a measuring cup or bowl then pour into the mason jar. Pour dressing over salad when ready to eat.   

Tips:

To round out as a full meal top with protein of your choice. Grilled chicken, tofu, sauteed shrimp, baked salmon, lean beef, beans, edamame, or tuna are all great option.

Light and Fresh Mediterranean Couscous

laura lomax

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Prep time: 20 minutes Cook time: 10 minutes   Total time: 30 minutes

Serving size: 1 cup       Servings per recipe: 8


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INGREDIENTS:

2 cups couscous

2 cups water, low sodium chicken or vegetable broth

10.5 oz box cherry tomatoes

1 large cucumber

1/3 cup chopped fresh basil

Salt and pepper to taste

½ cup feta cheese

DRESSING:

½ cup olive oil

2 lemons

4 cloves of garlic, minced

DIRECTIONS:

1.     In a 2 quart sauce pan bring broth to a boil. Stir in couscous, cover and remove from heat.  Allow to stand covered ~ 5-6 minutes.  Once finished cooking remove lid, fluff with a fork, and transfer couscous to a bowl to cool.

2.     While couscous is cooking wash and chop the tomato, cucumbers, and basil. Place in a large bowl.

3.      Prepare dressing by combining olive oil, juice of lemons, and minced garlic. Whisk to combine and set aside.

4.     Once couscous is cool add to the large bowl of chopped tomato, basil, and cucumber then top with dressing. Add salt and pepper to taste.

5.     Top with feta cheese and lightly mix to combine.

6.     Store in the refrigerator and serve cold.


TIPS:

- Feel free to modify this recipe to your preference. Other great additions or replacements include chopped red onion, olives, roasted corn, or artichokes.

- For an extra boost of protein top this salad with canned low sodium tuna, chickpeas, grilled chicken or lean beef, salmon, fish, or grilled shrimp.

 

Nutrition per serving: ~315 calories, 16 g fat, 37 g carbohydrate, 4 g fiber, 8 g protein.

 

Shaved Brussels Sprouts Salad

laura lomax

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If you are in need a quick side to bring to your next family gathering, picnic, or just looking a fresh new recipe to incorporate into your meal rotation this shaved Brussels sprout salad is the perfect fit. Pre cut vegetables such as the shaved Brussels sprouts are a great way to save time in the kitchen making it simple to incorporate more vegetables into your diet. 

Serving Size: 8 (1/2 cup servings)

Recipe time: 15 minutes 

Ingredients: 

Salad 

2- 10 oz bags shaved Brussels Sprouts 

1 Pint Fresh Strawberries

2 large Avocados, cubed 

Dressing:

1/2 cup olive oil 

1 tbsp. Balsamic vinegar 

2 tsp. All purpose salt free seasoning 

Juice of 1 lemon 

Optional salt and pepper to taste 

Directions:

First prepare the salad dressing. Combine olive oil, balsamic vinegar, juice of lemon, and all purpose salt free seasoning. Whisk to combine. 

Just add the dressing and this simple side dish is ready to serve. 

Just add the dressing and this simple side dish is ready to serve. 

In a large bowl add shaved Brussels sprouts. Rinse and slice strawberries. Cut avocado into cubes.  Add strawberries and avocado to the Brussels Sprouts. Pour dressing over salad and mix well. Add salt and pepper if desired. Store in refrigerator until ready to serve. 

* Tips: After pouring the Brussels sprouts in the salad bowl I typically run my hands through and grab any large pieces and chop to match the rest of the salad*

 

Garlic Basil Golden Beet Spirals

laura lomax

Prepared with golden beet spirals as a noodle or pasta replacement and seasoned with garlic, basil, and parmesean cheese you won't even miss your traditional noodles. 

Prepared with golden beet spirals as a noodle or pasta replacement and seasoned with garlic, basil, and parmesean cheese you won't even miss your traditional noodles. 

If zucchini noodles are zoodles then these golden boodles are a must try. I admit I was skeptical at first because golden beets are not my favorite, but I have a weakness for any veggie spiraled or noodled and had to try them. I was beyond impressed with their cooked texture and how well they absorbed the ingredients flavors. Golden beets are packed with nutrients including potassium, fiber, and iron as well as  rich in lycopene and flavonoids. Along with being a powerhouse in the nutrient category beet spirals are a gluten free, diary free, and low calorie alternative to traditional pasta. 

Serving Size: 2 

Total cook time: 10 minutes 

Ingredients:

1 -10.7 ounce Box Golden beet spirals or hand prepared spiraled golden beets 

3 tbsp. olive oil 

4 cloves of garlic, chopped 

1 tbsp. dried basil 

1/4 cup Parmesan cheese 

1/2 tsp salt

Pinch of black pepper 

Add the golden beet spirals to the skillet coating with the olive oil. Another great benefit to the golden beet spirals is they cook in minutes making it simple to prepare a meal in under 10 minutes. 

Add the golden beet spirals to the skillet coating with the olive oil. Another great benefit to the golden beet spirals is they cook in minutes making it simple to prepare a meal in under 10 minutes. 

Preparation:

In a large skillet heat 2 tbsp. olive oil over medium heat. Add chopped garlic and cook for several minutes until fragrant. Add beet spirals toss in olive oil to coat all spirals. Add basil, salt, and pepper and allow to cook for 3-4 minutes. Remove from heat and mix in Parmesan cheese. Serves wonderful immediately, but also reheats well for flavorful leftovers. 

*Tip: For an entree or pasta dish split into 2 servings. For a side the recipe can be split into 4 servings*  

 

Roasted Purple Potatoes and Carrots

laura lomax

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Servings: 4                                                           Serving Size: 1/2 cup 

Ingredients:

4 Carrots, pealed and sliced 

4 Purple potatoes, peeled and sliced 

1/4 cup olive oil

Salt and pepper 

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Directions: 

Preheat oven to 400 degrees. Line a large baking sheet with foil and spray lightly with nonstick spray. Add sliced carrots and potatoes to a bowl and toss with olive oil. Spread evenly across the baking sheet and sprinkle with salt and pepper. Place into the oven and cook ~ 30 minutes or until the potatoes are soft. 

 

Beans & Greens Soup with Ham

laura lomax

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This Beans & Greens soup with Ham is a great meal to prepare in bulk and enjoy as the weather cools. The soup features pinto beans, collard greens, and mustard greens, turnip greens all filled with flavor from the ham bone. 

Makes 7 - 2 cup servings 

Prep Time: Overnight bean soak 8 hours + 15 minute prep. 

Cook Time: 5 hours (can be completed stove top or crock pot)

INGREDIENTS:

1 Bag Pinto beans

1 large onion, chopped 

1 Ham Bone

1 Bay leaf 

2-3 tsp. salt

1 tsp pepper (or to taste)

8 oz Bag Combo Greens (collard, mustard, and turnip) or any combo of these greens per your preference

 10 cups water 

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*

In a large pot add soaked beans, ham bone, onions, bay leaf, salt, pepper, and water. Bring to boil then reduce heat to low and allow to cook stirring periodically.  Cook the soup on a low heat for 4 hours before adding the greens for the last hour of cooking. The soup is done once it cooks for a total 5 hours. When the soup is complete remove the ham bone. Allow to cool then remove the excess meat from the bone and add to the soup.

 If freezing, separate into single serve portions to cool quicker. Once cooled seal in air tight containers or freezer bags, date, label, and place in freezer.

* Short on time the recipe also works perfect in a crock pot*