Contact Us

Use the form to contact me.

 

         

123 Street Avenue, City Town, 99999

(123) 555-6789

email@address.com

 

You can set your address, phone number, email and site description in the settings tab.
Link to read me page with more information.

Recipe Blog

Filtering by Tag: Gluten free

Frozen Blueberry and Chocolate Bark Bites

laura lomax

bark.jpg

Prep Time: 5 minutes

Cook time/freeze time: 2 hours

Ingredients:

1 cup Greek Plain Yogurt

1 tsp. pure maple syrup

1/2 tsp. vanilla extract

1/2 cup blueberries, chopped

3 Tbsp. dark chocolate mini chips

Parchment paper

Simple ingredients makes this high protein snack perfect for the whole family.

Simple ingredients makes this high protein snack perfect for the whole family.

Directions:

1.. Line an 6 by 6 freezer friendly dish with parchment paper.


2. Combine yogurt, maple syrup, vanilla, blueberries, and chocolate chips in a bowl. Stir lightly to combine. Pour in parchment lined container to freeze.

3. Freeze for minimum ~2 hours or until solid. Break apart and enjoy immediately. Store in airtight container or freezer bags.


Blueberry Walnut Spinach Salad

laura lomax

salad.jpg

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.

Meal Prep - 8 Meals in Under an Hour

laura lomax

mpoi.jpg

If you have been considering meal prepping, but not sure where to start this meal prep is a great place to start. It uses simple cooking methods and allows for clean up during the prep and is complete in 1 hour! 

4- Roasted sweet potatoes + 96/4 lean ground beef + fresh fruit + low fat string cheese

4- Shelled edamame + roasted cauliflower + fresh fruit + low fat string cheese

Each meal served with sliced strawberries, green grapes, or Cutie and a low fat string cheese. 

Here's What you Need:

Ingredients:

1.25 pounds lean ground beef 96/4

4 sweet potatoes 

1 head of cauliflower 

1 box fresh strawberries 

1 pound fresh grapes 

12 oz bag frozen shelled Edamame 

8 Low fat string cheese 

Olive oil 

Salt and pepper 

Optional: Dried seasonings of your choice such as garlic powder, Mrs. Dash, McCormick Seasonings, etc. 

Storage and Cooking Utensils:

8 single serving plastic or glass meal containers 

8 single serve plastic or glass containers 

2 large baking sheets 

1 medium non stick skillet

Foil 

meal prep jan.jpg

 

Instructions: 

1. Preheat the oven to 415 degrees. Line 2 large baking sheets with foil.

2. While oven is preheating wash potatoes and cauliflower. Peal potatoes (optional) and cut into cubes. Place sweet potatoes on foil lined baking sheet in a mound and add 2-3 Tbsp olive oil and toss to cover all potatoes. Once olive oil is mixed and evenly distributed season with salt and pepper and spread out in a single layer on the baking sheet. Repeat with the cauliflower. Place both in preheated oven to cook. Typically the cauliflower will cook in ~ 15 minutes and the sweet potatoes in ~ 20-25 minutes.  

jjjjjj.jpg

 

3. While the vegetables are roasting cook the lean ground beef on low to medium heat in a medium skillet. Break the ground beef into even pieces to ensure even cooking. While the beef is cooking begin washing the fruit. When ground beef is done cooking (all pink is gone and reaches the appropriate internal temperature) lightly season with pepper or seasoning of your choice. Remove from heat and allow to cool. 

4. Cut the strawberries and portion fruit in single portion containers. Microwave frozen edamame as directed on the bag (usually steams in bag or in microwave safe bowl for 1-4 minutes). Allow to cool and drizzle with 2 tsp. olive oil and seasoning of your choice. Likely potatoes are ready to be removed from oven (ready when fork pierces gently through the potato). While potatoes are cooling begin cleaning dishes used and your work area. 

5. Assemble meals in single serve containers and clean reminder of the dishes and you are ready for the week in under one hour! 

* During meal prep you may also have time to begin clean up in step 3 since only the strawberries needed cutting and the grapes were just removed from their stems* 

Time saving tip: 

- Use apples, oranges, bananas, or applesauce for your fruit option to eliminate chopping fruit and allow more time for clean up. 

 

Roasted Purple Potatoes and Carrots

laura lomax

ui.jpg

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 

kjh.jpg

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. 

 

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 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 SQUARES

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 Macadamia 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. 

 

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! 

 

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.  

Turmeric Rice with Chicken

laura lomax

Total cook time: 40 -60 minutes 

Serving per recipe: 4

Ingredients:

1 cup white or brown rice 

2 cups low sodium chicken broth

1 tsp. turmeric

1/4 tsp. cumin

1 package boneless, skinless chicken thighs

1 cup frozen broccoli

2 tbsp. Olive oil

Salt and pepper

Directions:

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.