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Recipe Blog

Filtering by Category: gluten free

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.

 

 

Frozen Blueberry and Chocolate Bark Bites

laura lomax

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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.


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*

 

Gluten Free Chocolate Pumpkin Bake

laura lomax

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Serving Size: 1 square 

Serving per recipe: 16 

Prep time: 15 minutes          Cook time: 35 minutes         Total time: 50 minutes 

Ingredients:

6 tbsp. unsalted butter, softened (additional butter or non stick spray optional for greasing the baking dish)

2 cups oat flour  

1 tsp. baking soda 

1 tsp baking powder

1 tsp. cinnamon 

1 tsp. pumpkin pie spice

1/2 tsp. ginger 

1/2 tsp salt 

2 Eggs 

1 tsp. vanilla extract

1 cup brown sugar packed

1 can (15 oz) pumpkin puree 

1 cup semi sweet chocolate chips

Directions:

Preheat oven to 350 degrees. Butter or spray the 9 inch baking dish.  In a medium  bowl, whisk flour, baking soda, baking powder, salt, pumpkin pie spice, cinnamon, and ginger. In a large bowl whisk eggs,  brown sugar, butter, pumpkin puree, and vanilla extract until combined. Add dry ingredients to the pumpkin mixture and mix until combined. Add in the chocolate chips and mix until evenly combined. 

 

Add batter to a prepared baking pan and smooth off the top. Bake approximately 30-40 minutes or until a toothpick inserted in the middle comes out clean. 

 

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COCOA DATE ENERGY BITES

laura lomax

Serving size: 2 energy bites

Servings per recipe: 10 

INGREDIENTS:

20 Dates, pitted 

2 Tbsp. quick oats 

2 tsp. cocoa powder 

2 tsp. peanut butter 

DIRECTIONS:

Place dates in a small bowl and fill with warm water to soak. While dates are soaking add oats and cocoa powder and pulse to combine then place in a bowl. After dates soak for ~10 minutes drain and place in the food processor and pulse until finely chopped. Remove dates from food processor and place in a bowl. Add peanut butter to dates and combine. Then slowly add oat cocoa mixture (depending on size of dates you might not need to use all the cocoa oat mixture) until the ingredients stick well together but are not getting stuck to your fingers. Roll into small bite sized balls. Store in tightly sealed container in the refrigerator. Enjoy.

 

No sugar added Peanut Butter Date Bars

laura lomax

These no added sugar, no bake peanut butter date bars are packed with flavor and nutrients. The dates add a perfect boost of sweetness while adding fiber, potassium, calcium, and phosphorus. 

These no added sugar, no bake peanut butter date bars are packed with flavor and nutrients. The dates add a perfect boost of sweetness while adding fiber, potassium, calcium, and phosphorus. 

Servings Size: 1 bar 

Servings per recipe: 6 bars 

Prep time: 20 minutes 

Ingredients:

1 cup Oats (gluten free per preference)

18 dates, pitted 

1/3 cup smooth natural peanut butter 

1 tsp. ground flaxseed

1/2 tsp cinnamon 

1/2 tsp salt

Directions:

Add pitted dates to a medium bowl and cover with water. Allow to soak for 10 minutes to soften. While dates are soaking combine all dry ingredients in a medium to large bowl. After dates have soaked removed from water and chop. Add chopped dates and peanut butter to the dry ingredients and combine well. Place on wax paper and flatten with your hands or a rolling pin. Using a knife slice into 6 even pieces. Enjoy or store in the refrigerator. 

 

Meal Prep - 8 Meals in Under an Hour

laura lomax

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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 

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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.  

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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. 

 

Dairy free Peanut Butter Chocolate Fudge Bites

laura lomax

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These gluten free, diary free chocolate peanut butter fudge bites are the perfect dessert for any party!

Serving size: 1 bite 

Servings per recipe: 24  

Total Prep and Cook Time: 10 minutes + 60 minutes in freezer time

Ingredients:

1 1/2  cups Diary free chocolate chips (can also be prepared with traditional chocolate chips)

1 1/4 cup smooth natural peanut butter

1 tsp. vanilla extract

Directions: 

Line a loaf pan (something you would use for baking bread such as a 9x3 inch pan) with foil. Add peanut butter and chocolate chips to a microwave safe bowl. Place the peanut butter and chocolate chip mixture in the microwave and heat for 20 seconds then stir. Repeat this process of heating for 20 seconds followed by stirring until peanut butter and chocolate are melted and well combined. Once removed from microwave stir in vanilla extract and combine well. Pour into  the foil lined loaf pan and gently shake to even out the top. Cover with foil then place in freezer for ~ 60 minutes to hardened. Remove from freezer and store in the refrigerator until ready to serve. 

* For long term storage wrap in foil and place in freezer plastic bag for up to 2 months*

 

These gluten free, diary free peanut butter chocolate bites are the perfect last minute gift for anyone on your list!

These gluten free, diary free peanut butter chocolate bites are the perfect last minute gift for anyone on your list!

Garlic and Soy Baked Fish

laura lomax

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Serving size: 1 fish Fillet 

Serving per recipe: 2

Prep time: 5 minutes 

Cook time: 10 minutes 

Total Recipe time: 15 minutes

Ingredients: 

2- 4 oz fish fillets (cod, catfish, tilapia, snapper all work well)

4 tsp. reduced sodium soy sauce 

4 tsp. canola oil

4 cloves garlic, chopped 

Salt and pepper to taste 

Preparation: Preheat the oven to 350 degrees. Using aluminum foil create two rectangular pouches with edges. Place one fillet in each pouch and top with 2 tsp oil and 2 tsp soy sauce. Then top with garlic and sprinkle lightly with salt and pepper. Cook ~ 10 minutes or until the fish becomes opaque and flaky. 

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.

By now you have likely tried zucchini noodles but there are many other options including sweet potato, carrots, and beets. 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*  

 

Shredded turkey and black bean soup

laura lomax

This shredded turkey and black bean soup is a perfect change of pace for those turkey leftovers!

This shredded turkey and black bean soup is a perfect change of pace for those turkey leftovers!

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!   

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. 

 

Pumpkin Chocolate Granola

laura lomax

Gluten free pumpkin granola filled with pumpkin seeds, mini chocolate chips, dried cherries, and chopped walnuts. 

Gluten free pumpkin granola filled with pumpkin seeds, mini chocolate chips, dried cherries, and chopped walnuts. 

Serving size: 1/2 cup

Servings per recipe:  12 servings (1/2 cup servings) - Prepares 6 cups total

Prep time: 15 minutesCook time: 40 minutes + 30 minutes cooling

Total time: 1 hour 30 minutes   

Ingredients:

4 cups gluten free oats

1/2 cup pumpkin puree

¼ cup vegetable oil 

1/2 cup pure maple syrup 

1 tsp. cinnamon

1 tsp. vanilla extract

1/3 cup dried cherries

1/3 cup chopped walnuts

1/3 cup pumpkin seeds 

1/3 cup mini dark chocolate chips

 

Spread the granola in a single layer on your parchment covered baking sheet. 

Spread the granola in a single layer on your parchment covered baking sheet. 

Directions: 

Preheat oven to 300 and line a baking sheet with parchment paper. In a medium sized bowl combine the pumpkin and cinnamon and mix together. Then add the vegetable oil, maple syrup, and vanilla to the pumpkin.  Combine and set aside.  Add oats to a large bowl, then mix in the wet ingredients.  Spread the oats in a single layer on the baking sheet. Bake for 20 minutes then remove from oven and flip oats over to cook on the opposite side. Return to oven and cook for another 20 minutes or until the oats start to harden. Remove from oven and let cool completely before adding additional ingredients. Add dried cherries, walnuts, pumpkin seeds, and chocolate chips. Store in an airtight container and Enjoy! 

** Feel free to exchange the add in's to the base granola. Great options include raisins, dried cranberries, dried blueberries, hazelnuts, almond slivers, chopped nuts, or macadamia nuts**  

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You might not want to share, but this recipe makes for a perfect homemade gift for friends, family, or coworkers! 

Pumpkin Date Bites

laura lomax

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Serving size: 1 Square 

Servings per recipe: 25 squares 

Prep time: 15 minutes + 1 hour refrigeration before serving

Ingredients:

18 pitted dates 

3/4 cup pumpkin seeds 

Directions:

Place the dates in a small bowl and cover with warm water to soften the dates. Allow to soak for ~ 10-15 minutes. Drain the dates and dry gently with towel or paper towel. While the date is soaking measure out the pumpkin seeds 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 pumpkin seeds and press together with your fingers. Transfer the combined dates and pumpkin seeds to a sheet of parchment or wax paper and flatten to an evenly textured square. Refrigerate for 30-60 minutes. Remove and cut into 5 rows with 5 columns or other desired size. Tightly wrap squares individually with plastic wrap. Store squares in refrigerator for up to 2 weeks.

 

Good Morning Almond butter Chocolate Cherry Oats

laura lomax

Start your morning right with these Overnight oats! This gluten free, diary free breakfast is filled with chocolate almond milk, almond butter, and fresh cherries!

Start your morning right with these Overnight oats! This gluten free, diary free breakfast is filled with chocolate almond milk, almond butter, and fresh cherries!

Serving size: 1 

Active prep time: 5 minutes 

Inactive Prep time: 6 hours 

Ingredients:

1 Nearly empty Almond Butter Jar ( or to enjoy this recipe anytime just add ~ 1 tbsp. Almond butter to the recipe and prepare in a mason jar or glass bowl)

2/3 cup quick oats 

1 cup Chocolate unsweetened almond milk

 1/4 cup sliced cherries 

Drizzled honey, optional 

Directions:

Combine all ingredients and allow to sit overnight (or at least 6 hours) in the refrigerator. Enjoy cold or warm ( heat in microwave for 1-2 minutes). 

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.   

Total Prep and Cook Time: 25 minutes 

Servings per Recipe: 4 

Ingredients: 

2 cups Black bean pasta 

2.5 cups broccoli, chopped (you can also use frozen broccoli) 

1 Orange bell pepper, chopped 

1.5 tbsp. olive oil + 1 tbsp olive to drizzle 

4 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 the broccoli and orange peppers. Saute for ~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. 

*For an extra boost of flavor top with grated Parmesan cheese***