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Recipe Blog

Filtering by Category: gluten free

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


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


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

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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 


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


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

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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   


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! 


Berry Yummy Fig Oats

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Prep time: 5 minutes

Cook time: 2 minutes

Total time: 7 minutes

Serves: 1


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)


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!

Blueberry Avocado Bowl

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Serving Size: 1 Bowl


1/4 cup low fat milk

1/2 cup frozen blueberries

1/2 Small avocado

Drizzle of Honey

10 chopped pistachios for topping


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


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Serving size: 2 Banana Bites 

Servings per Recipe: 4 

Preparation Time: 20 minutes assembly + 1 hour to freeze 


2 large Bananas 

1.5 cups semisweet chocolate chips

8 teaspoons of peanut butter 


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***



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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


10 whole pitted dates

1/4 cup shelled pistachios

1/4 cup Macadamia and cashew salted nut blend


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. 


Black Bean Soup

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Servings: 4

Serving Size: 1 1/4 cup 

Total Time: 35 minutes 



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 


1/4 cup chopped cilantro 

1/4 cup Siggi's Plain Yogurt 

1 small Avocado, cubed 

1 Lime, quartered


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. 


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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.  Multiple studies have support the benefits of omega 3 fatty acids in reducing triglyceride levels.  

Prep time: 15 minutes 

Cook Time: 15 minutes 

Total time: 30 minutes 

Serves: 4 


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



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 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. Remove from oven and carefully open the foil pouches, allowing steam to escape. Serve and enjoy!  



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banana cook.jpg

Serving Size: 2 cookies 

Yields: 9 servings 

Time: 20 minutes 


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


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! 




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Total cook time: 20 minutes

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

Serves: 4 


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


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 


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.  

Foil Baked Fish and Veggies

laura lomax

Dairy free, Gluten free

Prep time: 10 minutes          Cook time: 20 minutes

Total time: 30 minutes 

Serves 4


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

1 cup broccoli, chopped 

1 cup carrots, chopped 

4 cloves garlic, sliced

3 tbsp. olive oil

Salt and Pepper


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 and let cool for a few minutes before carefully opening the pouches.  

* Tim Saver tips*

 *For a 30 minute full meal use a minute microwavable brown rice or steamfresh freezer microwavable rice*

* Purchase broccoli and carrots precut*


Dairy Free Chocolate Delight

laura lomax

Prep time: 15 minutes



12 oz tofu, drained

1 cup dairy free semi sweet chocolate chips

1/4 cup almond milk

1 tbsp. pure maple syrup

1/4 tsp. vanilla extract


Place chocolate chips in a microwave safe bowl and microwave in 10-15 seconds then stir, repeat until chocolate is melted. Pour melted chocolate into magic bullet or other blender, then add remaining ingredients. Blend until smooth, then pour into desired serving dish. Cover and either place in freezer or fridge depending on desired use. Taste great as a frozen dessert or as a mousse.  

 *Recipe adapted from minimalist baker Vegan Chocolate silk Pie.


3 Ingredient Roasted Chicken

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3 Ingredient Roasted Chicken: Served 3 ways: Chicken breast with broccoli and blueberries, Brown rice Fiesta Bowl, and Colorful Spinach & Sugar Snap Pea Salad.

3 Ingredient Roasted Chicken: Served 3 ways: Chicken breast with broccoli and blueberries, Brown rice Fiesta Bowl, and Colorful Spinach & Sugar Snap Pea Salad.

3 Ingredient Roasted Chicken (diary free, FODMAP friendly)


 4-5 pound whole chicken

2 tbsp. olive oil

Salt and Pepper


Heat oven to 425. Pat chicken dry. Drizzle olive oil over the skin coating the entire chicken.  Season with salt and pepper. Place in roasting pan and cook uncovered for 20 minutes at 425. Reduce heat to 375 and continue cooking until juices are clear and thermometer reads 165 degrees inserted in the thickest part of the thigh (not touching the bone). Chicken will take approximately 20 minutes per pound to cook. Remove chicken from the oven and let rest for 15 minutes.



Turmeric Rice with Chicken

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Total cook time: 40 -60 minutes 

Serving per recipe: 4


1 cup white or brown rice 

2 cups low sodium chicken broth

2 tsp. turmeric

1/4 tsp. cumin

1 package boneless, skinless chicken thighs

2 cups frozen broccoli

2 tbsp. Olive oil

Salt and pepper


For a one pot meal, choose a skillet deep enough to cook the rice such as a 3.5 quart casserole pan or sauté pan with lid. For the chicken, pat the chicken thighs dry and season with salt and pepper. Heat 1 tbsp. of oil in the cook pan and add the chicken thighs. Allow the thighs to cook ~ 7-10 minutes per side or until cooked completely.  Removed cooked chicken and set aside. Remove the grease from cooking the chicken in the pan and begin cooking the rice. For the rice combine the rice, chicken broth, turmeric, cumin, 1/2 tsp. salt, and a pinch of pepper. Bring broth to a boil then reduce heat and cover to cook the rice. Cook rice for ~ 20-40 minutes (variation w/ brown vs white rice) or until all water is absorbed. While the rice is cooking defrost the broccoli and season with 1 tbsp. olive oil, salt, and pepper. Add broccoli to rice and serve with chicken thighs.  

This recipe is gluten free, diary free.

Turmeric not only gives this rice its beautiful yellow color, but it contains curcumin a powerhouse antioxidant that can decrease inflammation in the body. Eating a diet rich in antioxidants can help combat the oxidative stress caused by chronic inflammation. 

You Feta Believe it Breakfast Scramble

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You Feta Believe it Breakfast Scramble (meatless)


2 Eggs

1 Handful spinach 

1 tsp. olive oil

2 tbsp. tomato, chopped 

1 tbsp. Feta Cheese

Salt and pepper  


Coat the bottom of a small non stick skillet with olive oil and add spinach, tomatoes, salt, and pepper. Cook on medium heat. While cooking crack 2 eggs in a bowl and scramble. As spinach begins to wilt add eggs and cook until set. Plate and sprinkle with feta cheese. 

Recipe is gluten free, vegetarian, and can easily be dairy free by holding the feta.