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Recipe Blog

Filtering by Tag: vegetarian

Sliced Apple Snacks

laura lomax

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Apples, nut butters, and lets be honest chocolate chips are a staple in our house making this recipe easy to prepare at a moments notice. Apples are a great source of antioxidants, dietary fiber, and are a perfect canvas for a variety of toppings. The apple slices provide a gluten free option that works great for snack or as part of meal. While this recipe uses a few options for toppings feel free to be creative and use your favorite nuts, dried fruits, seeds, and spices of your choice. 

Ingredients:

4 large apples, sliced

1/4 cup natural peanut butter 

1/4 cup almond butter 

1/4 cup plain or vanilla Greek yogurt 

2 tbsp. dark chocolate chips

2 tbsp. raisins

2 tbsp. sunflower seeds

2 tbsp. chia seeds

2 tbsp. granola (pictured is Bear Naked)

2 tbsp. walnuts  

2 tbsp. raspberries

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Directions:

1. Wash and dry the apples. Slice the apples in on two sides discarding the ends. 

2. Top the apples with spread of your choice. 

Several of my favorite toppings for apple slices include natural peanut butter, almond butter, and Greek yogurt.

Several of my favorite toppings for apple slices include natural peanut butter, almond butter, and Greek yogurt.

3. Sprinkle toppings of your choice on the spread. Combinations used in this recipe.

  • Almond butter + Raisin

  • Almond butter + sunflower seed + dark chocolate chips

  • Almond butter + granola

  • Yogurt + granola

  • Yogurt + sunflower seed

  • Yogurt + raspberry + chia seed

  • Peanut butter + walnut

  • Peanut butter + dark chocolate

  • Peanut butter + raspberry + crushed walnut

Additional Combos:

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  • Cottage cheese

  • Plain or strawberry cream cheese

  • Sunflower butter

Additional toppings

  • Pistachios

  • Hemp seeds

  • Dried fruits

  • Fresh fruit slices

Popular Combos

  • Cottage cheese + peaches

  • Strawberry cream cheese + pistachio

  • Sunflower butter + blackberries +sprinkle of cinnamon

4. Enjoy! 

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Tips: 

  • When slicing the apples you will have additional pieces left.These can be topped and used for smaller apple snacks. If you prefer to only use the large apple slices then chop the apples and they work great added to salads, pancake toppings, added to oatmeal, or to snack on alone.

  • Another option when slicing the apples is to use an apple corer. Core the apples then slice top to bottom.

 

 

POTATO LEEK SOUP

laura lomax

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Potato Leek Soup

Prep time: 15 minutes

Cook time: 30 minutes

Total time: 45 minutes

3 Leeks, cleaned and chopped                                                4 cups vegetable stock

1 White Onion, chopped                                                             1 cup of water

3 Cloves of garlic, chopped                                                       Salt & pepper to taste

6 Potatoes, peeled and sliced                                                                   

3 Tbsp.olive oil

2% Sharp Cheddar Cheese sprinkled as garnish (optional garnish)

DIRECTIONS:

Clean and chop onion, garlic, and leeks. Place butter in large cooking pot then add onion, garlic, and leeks. Saute for ~ 5 minutes. While sauteing peel potatoes (I usually cut my potatoes into quarters to help cook faster). Add broth, water, and bring to a boil. Once boiling add potatoes. Cover and cook until potatoes are soft. Remove from heat. Puree to desired consistency with immersion blender. I sometimes get carried away with my immersion blender and puree a bit too thin, if this happens I toss in 1 Tbsp. of flour which thickens the soup up nicely). Garnish with cheese ( optional).

*This recipe can also easily be turned vegan by ditching the cheese garnish *

This recipe is great to freeze in single serve freezer bags or glass storage bowls.

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A delicious vegetarian dish that works well as starter or main 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.

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*

 

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. 

 

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* 

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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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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.  

One Pot Cheesy Gnocchi

laura lomax

This super simple meatless dish is ready in under 30 minutes with minimal mess and without missing out on flavor.

This super simple meatless dish is ready in under 30 minutes with minimal mess and without missing out on flavor.

I am a proud Italian so when it comes to quick and most important delicious dinners I tend to favor my Italian roots.  Gnocchi are soft dumplings that can be made from a variety of ingredients such as flour, spinach, ricotta, and probably most common potato. This meatless masterpiece takes ~ 20 minutes to prepare,  quick clean up, kid friendly, and most important taste wonderful.   

Prep time: 5 minutes

Cook time: 15 minutes

Total time: 20 minutes

Serves: 5- 1.5 cup servings 

Ingredients:

2- 16 oz Box Gnocchi

1 bag spinach

4 cups frozen broccoli, defrosted

4 Tbsp olive oil

2 cup Pasta Sauce 

1 cup Shredded mozzarella Parmesan blend 

8 Fresh Basil leaves 

Salt and Pepper 

Directions:

1. Boil salted water in a deep skillet (for 1 pot recipe) or in a pot.  Add gnocchi to boiling water and cook for ~3-4 minutes or until gnocchi float to the top. Drain gnocchi. 

2. Utilizing the same skillet add olive oil and saute spinach and broccoli. Season with salt and pepper. After a few minutes add gnocchi, pasta sauce, and basil. Cover and cook on low for ~ 5 minutes. Turn heat off, add cheese and cover to allow cheese to melt.