This is a hearty, plant-powered twist on a classic. This recipe layers earthy porcini mushrooms, fresh veggies, and lentils for satisfying combo of protein and fiber. Roasted on a single pan for easy cleanup, it’s rich in flavor thanks to garlic, tomato paste, and a splash of soy sauce.Serve it over spaghetti squash or protein pasta for a balanced, veggie-forward meal that makes leftovers easy.
Cover porcini mushrooms with 1 cup of very hot water and steep for at least 15 minutes. Drain and reserve broth.
Prepare vegetables according to directions.
Pulse vegetables one at a time in your food processor until finely chopped. Add to a large mixing bowl.
Stir in pressed garlic and canned tomatoes.
Whisk together olive oil, tomato paste, soy sauce, and reserved mushroom broth. Pour over vegetables and toss to coat.
Spread vegetables in a parchment-lined roasting pan with sides and place in oven and roast, stirring once, for 30-40 minutes.
Stir in lentils and as much vegetable broth as needed to achieve the desired consistency.
Remove from oven and let cool before storing in a glass dish with lid. The sauce can be stored for up to 4 days in the refrigerator.
Serve sauce over spaghetti squash, cauliflower rice, zucchini noodles, or another base of choice.
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Notes
Macro Breakdown (per serving): ✅ Calories: 358 ✅ Protein: 12g ✅ Carbohydrates: 48g (including 14g fiber, 15g natural sugars) ✅ Fat: 14.4g (only 2g saturated)This meal is high in fiber and plant-based protein, making it a filling, balanced option that supports blood sugar balance and keeps you satisfied longer.Protein goals? Serve this with 1/2 cup of Protein+ pasta by Barilla for 10 more grams of protein.
Fermented foods are having a moment… popping up everywhere from farmers markets to fancy grocery aisles. But what’s the real deal? Fermentation isn’t just about tangy flavors and funky textures—it’s a natural process that can boost your gut health, support your immune system, and even influence your mood. In this article, we’ll break down what fermentation is, explore the potential health benefits backed by science, and share simple ways to add these nourishing foods into your diet without overwhelm. Let’s get curious and see if fermented foods deserve a spot on your plate.
What is fermentation?
When it comes to your food, fermentation brings unique flavors combined with amazing benefits for your health and wellness. Fermentation is a naturally occurring process that involves breaking down food substances with the help of beneficial bacteria, yeast, or even fungi. The microbes consume sugars and other compounds in the food, resulting in byproducts like organic acids, gases, and alcohol. This process not only imparts unique flavors but also preserves the food, extending its shelf life.
Probiotics are the beneficial bacteria introduced or generated during fermentation.
Enzymes are proteins that speed up chemical reactions, aiding in digestion.
Preservation is the acidic or alcoholic environment created by fermentation that deters spoilage.
But what’s truly compelling are the functional benefits. The fermentation process enriches the food with probiotics and digestive enzymes that can have a myriad of health benefits.
What are the health benefits of fermented foods?
Improved Gut Health
Your gut is not just a digestive organ. It’s a complex ecosystem teeming with trillions of microbes. Probiotics found in fermented foods contribute to this ecosystem, aiding in digestion and nutrient absorption. They also out-compete harmful bacteria, maintaining a balanced gut microbiome, which is crucial for overall health.
Immune Support
Did you know that 70-80% of your immune system resides in your gut? That’s right! By enhancing gut health, probiotics play a crucial role in fortifying your immune system. Several studies indicate that a healthy gut microbiome can help fend off pathogens and reduce the frequency of infections.
Reduces Inflammation
Inflammation is a natural defense mechanism, but chronic inflammation can lead to various diseases. Probiotics and other bioactive compounds in fermented foods have anti-inflammatory properties that can help manage conditions like arthritis and even heart disease.
Helps Regulate Blood Sugar
Research suggests that a balanced gut microbiome may have a role in managing blood sugar levels. Fermented foods like kefir and yogurt are shown to have a stabilizing effect on blood sugar, which can be particularly beneficial for people with diabetes.
Mood Booster
The gut-brain axis is a hot topic in scientific research. A balanced gut microbiome may impact neurotransmitters and mood-regulating hormones, potentially acting as a natural mood enhancer.
What are the types of fermented food?
If you’re new to the world of fermented foods, you’re in for a treat. From sauerkraut to kombucha, there’s likely a fermented food that suits your palate. Here are some popular options to explore.
Kimchi: A traditional Korean dish made of fermented vegetables, commonly cabbage, with a mix of seasonings.
Sauerkraut: German for “sour cabbage.” Unlike cabbage packed in vinegar, this fermented version consists of finely chopped cabbage fermented by lactic acid bacteria.
Yogurt: Fermented milk products enriched with beneficial bacteria.
Kefir: A fermented milk drink, similar to yogurt but with a thinner consistency.
Tempeh: A fermented soy product that is a good source of complete protein.
Miso Paste: A Japanese seasoning made from fermented soybeans.
Kombucha: A fizzy drink made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast.
Pickles: Fermented cucumbers in a brine of water, salt, and spices.
How to add more fermented foods to your diet: slow and steady.
Fermented foods can help your gut thrive, but if you’re new to them, more isn’t always better, at least not right away. Start small: try a forkful of sauerkraut, a spoonful of yogurt, or just a sip or two of kombucha. Keep the serving small and repeat it daily for a week or two so your gut bacteria can ease into the change. When that feels good, slowly increase your serving or try adding a new fermented food. Some mild gas is normal at first, but if bloating gets uncomfortable, back off and take it slower. A gentle approach helps your gut adapt, so you get all the good bugs without any big belly drama.
3 Simple Recipes You Can Make With Fermented Foods
Simple Kimchi Stir-Fried Rice
Ingredients:
2 cups cooked jasmine or basmati rice (preferably day-old)
1 cup kimchi, chopped
1 tablespoon kimchi juice
2 eggs, beaten
1 small onion, diced
2 green onions, sliced
1 tablespoon soy sauce
1 tablespoon sesame oil
1 teaspoon olive oil
Instructions:
Heat olive oil in a skillet over medium heat. Add the diced onion and sauté until translucent.
Add the chopped kimchi and kimchi juice. Stir-fry for 2-3 minutes.
Push the kimchi mixture to the side and pour the beaten eggs into the skillet. Quickly scramble the eggs.
Add the day-old rice to the skillet. Stir to combine all the ingredients.
Drizzle in the soy sauce and sesame oil, stirring to mix well.
Garnish with sliced green onions.
Greek Yogurt Veggie Dip
Ingredients:
1 cup Greek yogurt
1 clove garlic, minced
1 tablespoon lemon juice
1 tablespoon chopped dill
1 tablespoon chopped parsley
Salt and pepper to taste
Instructions:
In a bowl, mix the Greek yogurt, minced garlic, and lemon juice.
Stir in the chopped dill and parsley.
Season with salt and pepper to taste.
Chill for at least one hour to let the flavors come together.
Serve with raw vegetables or as a tangy spread for sandwiches.
Kombucha Vinaigrette
Ingredients:
1/4 cup kombucha (any flavor – we love raspberry]
1/4 cup extra-virgin olive oil
2 tablespoons apple cider vinegar
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup
Salt and pepper to taste
Instructions:
In a jar with a lid, combine the kombucha, olive oil, apple cider vinegar, Dijon mustard, and sweetener.
Seal the jar and shake vigorously until well combined. (Be careful when opening.)
Season with salt and pepper to taste.
Enjoy with leafy greens or drizzle over protein for some zing.
Let’s Connect!
Do you need more guidance on improving your health with food? If you want a personalized and more detailed nutrition plan based on your health, lifestyle, and goals, connect with our team at Well Balanced Nutrition to get started on a plan that truly works for you.
Polycystic Ovarian Syndrome (PCOS) is a common but complex hormonal condition that affects women of reproductive age. It often shows up as irregular periods, weight struggles (especially around the middle), acne, or fertility challenges—but symptoms can vary widely.
With PCOS, your body has a harder time managing blood sugar, which can lead to increased belly fat, higher cholesterol, and a greater risk of type 2 diabetes and heart disease. PCOS doesn’t just affect physical health—it can also impact mental well-being, with higher rates of anxiety, depression, and disordered eating. Sleep issues and other conditions, like fatty liver disease or endometrial cancer, are also more common.
In this blog, we will share:
The Role of Insulin Resistance
The Best Diet for Managing PCOS
How to Build a PCOS-Friendly Plate
What Foods Make Your Symptoms Worse
Lifestyle Strategies for Managing PCOS
Movement Increases Insulin Sensitivity
Sleep and PCOS Symptoms
Stress and PCOS Symptoms
The Role of Insulin Resistance
One of the major drivers of PCOS symptoms is insulin resistance. Insulin is a hormone made by your pancreas that acts like a key, helping sugar (glucose) move from your bloodstream into your body’s cells where it can be used for energy. After you eat—especially foods with carbohydrates—your blood sugar rises, and insulin is released to help bring it back to a normal level. But in people with insulin resistance, the cells don’t respond properly to insulin’s signal. This forces the body to produce more and more insulin to get the job done.
Why is this so important when it comes to PCOS? High insulin levels can signal the ovaries to make more androgens (like testosterone), which can disrupt your menstrual cycle, make it harder to ovulate, and cause symptoms like acne, excess hair growth, and difficulty losing weight. Over time, it may also raise your risk for type 2 diabetes.
The good news is that insulin resistance can improve with targeted lifestyle changes. That’s where the Well Balanced method comes in—focusing on balanced meals (with protein, healthy fat, fiber, and colorful plants), joyful movement, sleep, and stress support. These simple steps can help your body respond better to insulin, reduce symptoms, and support hormone balance from the inside out. Let’s go over each one.
The Best Diet For Managing PCOS
A balanced, anti-inflammatory eating pattern—like the Well Balanced approach —remains one of the best strategies for managing PCOS. This eating style supports stable blood sugar, reduces insulin resistance, and promotes hormone balance.
Build a PCOS-Friendly Plate:
To follow a balanced, anti-inflammatory meal plan, think of each meal including the following:
½ plate of non-starchy vegetables, the more colors the better
¼ plate of whole grains, starchy veggies (like quinoa or sweet potatoes), or whole/fresh fruit
¼ plate of lean proteins (chicken, tofu, fish, beans)
+ healthy fats like avocado, olive oil, nuts, or seeds
Why it works? Using the Well Balanced plate to build a meal ensures you are getting the right proportions of macronutrients to fight cravings, support gut health, limit blood sugar spikes, and fight inflammation.
Focus on Foods That Fight Inflammation
Certain foods can help calm inflammation in the body and support hormone balance and metabolic health. Try to include:
Berries, leafy greens, broccoli, and bell peppers – these are rich in antioxidants and phytochemicals
Fatty fish like salmon, sardines, and mackerel – high in omega-3 fatty acids
Nuts and seeds like walnuts, flaxseeds, and chia seeds – healthy fats and antioxidants
Fermented foods like yogurt, kefir, sauerkraut, and kimchi – support gut health and as result can reduce inflammation throughout the body
Herbs and spices such as turmeric, ginger, and cinnamon have been shown to block inflammatory pathways and reduce the production of pro-inflammatory chemicals in the body.
What not to eat with PCOS
While we believe that restricting or eliminating food is not ideal, it’s hard to deny that reducing added sugars and ultra-processed foods can help you manage your PCOS. In the Well Balanced approach, we encourage you to be selective with your favorite sweet treats rather than avoid them altogether. Enjoying fun treats on occasion, without guilt or strict rules, and finding tasty, healthier alternatives will keep you from feeling deprived.
How refined sugars can make PCOS symptoms worse.
Understanding how foods high in refined sugars can make you feel worse, like triggering cravings, energy crashes, or mood swings, can help you make more informed and intentional choices.
Let’s say you enjoy a sweet treat, like a donut or soda. Here’s what happens in your body:
It quickly breaks down into glucose (sugar), which floods your bloodstream and causes a sharp spike in blood sugar.
In response, your pancreas releases insulin, which helps move glucose into your cells for energy.
But with insulin resistance, your cells don’t respond well to insulin’s signal. So the sugar stays in your blood, and your body produces even more insulin to try to fix the problem.
Since the glucose isn’t used efficiently, your body stores the excess as fat, often around your midsection. This can make insulin resistance worse.
On top of that, too much insulin can trigger higher androgen (male hormone) levels, which may lead to more acne, irregular periods, and stubborn weight gain.
If you want a personalized and more detailed nutrition plan based on your health, lifestyle, and goals, connect with our team at Well Balanced Nutrition to get started on a plan that truly works for you.
Lifestyle Strategies for Managing PCOS
Food is not the only thing that can affect insulin resistance, inflammation, and trigger more unwanted symptoms. Lifestyle behaviors and habits like movement, sleep, and stress management are also impactful tools to manage your PCOS symptoms.
Move More: Exercise Helps Your Cells Listen to Insulin
When you move your body, your muscles use glucose for energy, which helps lower blood sugar levels. Even more importantly, exercise makes your cells more sensitive to insulin, so your body doesn’t have to work as hard to keep blood sugar in check.
Here’s how movement helps:
Aerobic exercise (like walking, cycling, or swimming) improves how your body uses insulin during and after movement.
Strength training (like lifting weights or bodyweight exercises) builds muscle, and the more muscle, the better your body can store and use glucose efficiently.
Consistency matters more than intensity. You don’t need to go all-out every day—a brisk walk or dance session counts!
Prioritize Sleep: A Secret Weapon for Hormone Balance
Sleep isn’t just about rest—it plays a direct role in blood sugar regulation and hormone production. Poor or irregular sleep can increase insulin resistance, making PCOS symptoms worse.
Here’s what happens with poor sleep:
Your body becomes less sensitive to insulin, leading to higher blood sugar and insulin levels.
Appetite-regulating hormones (like leptin and ghrelin) get thrown off, increasing cravings, especially for sugary or high-carb foods.
Inflammation increases, which may worsen symptoms like acne and fatigue.
Tips for better sleep:
Aim for 7–9 hours of quality sleep each night.
Stick to a consistent sleep schedule—even on weekends.
Wind down with calming activities like reading, stretching, or a warm shower.
Reduce screen time an hour before bed to protect melatonin production.
Manage Stress: Cortisol and Insulin Resistance
Chronic stress raises levels of cortisol, your body’s main stress hormone. While cortisol is helpful in short bursts, prolonged stress keeps it elevated, and that’s a problem for insulin resistance.
When cortisol stays high:
It signals your liver to release more glucose into the bloodstream (a survival mechanism).
It makes your cells more resistant to insulin.
It encourages fat storage, especially around the midsection, which is linked to worse insulin resistance.
Stress reduction strategies we love:
Deep breathing or meditation—even just 5 minutes a day
Walking in nature or relaxing outside
Creative outlets like journaling, music, or art
Talking with a friend, coach, or therapist
Final Thoughts
There’s no quick fix for PCOS, but by making sustainable changes to how you eat, move, rest, and care for yourself, you can feel better in your body and mind. If you’d like a supportive partner to guide you through it all, our team at Well Balanced Nutrition is here to help. BOOK A FREE CLARITY CALL TO GET STARTED.
Have you been tempted to completely overhaul your pantry by tossing out all the processed foods and keeping only “good, clean foods”? You’re not alone. Maybe it’s the thought of spring cleaning, or perhaps it’s all the buzz about ultra-processed foods in the news that makes you want to clear things out.
Wait. Before you start tossing out every packaged item in your kitchen, hear us out. There’s a better way.
Rather than focusing on eliminating everything but fresh or “clean” foods, we want to guide you through a thoughtful process of curating your kitchen.
A successful pantry refresh doesn’t have to be about strict rules. A more sustainable approach involves carefully choosing what stays and what goes by examining which foods support your health and enjoyment.
Understanding Processed vs. Ultra-Processed Foods
Before we dive in, let’s clarify a few things. The terms “processed” and “ultra-processed” get thrown around a lot, but what do they really mean? Here’s a quick breakdown of how researchers define different levels of food processing:
Image Source: Crimarco, Anthony & Landry, Matthew & Gardner, Christopher. (2021). Ultra-processed Foods, Weight Gain, and Co-morbidity Risk. Current Obesity Reports. 11. 1-13. 10.1007/s13679-021-00460-y.
While headlines about ultra-processed foods can be alarming, it’s important to look at the whole picture. Yes, ultra-processed foods are linked to a higher risk of disease. Research shows that people tend to consume more calories and larger portions of ultra-processed foods than less processed options. But not all ultra-processed foods are the same. While some offer little nutritional value (think chips, soda, and candy), others—like whole wheat bread, canned beans, and ultra-filtered milk —can still be part of a balanced diet. The key is to take a nuanced approach. Instead of labeling all packaged foods as “bad,” consider which ones add value to your diet and which ones might be crowding out more nutrient-dense choices.
The key is to take a nuanced approach. Instead of labeling all packaged foods as “bad,” consider which ones add value to your diet and which ones might be crowding out more nutrient-dense choices.
A Balanced Approach to A Kitchen Refresh
It may sound enticing to follow oversimplified guidelines like, “if it’s in a package, it’s gone” or “if it has more than five ingredients, it’s unhealthy,” but I encourage you to try a more flexible mindset that allows all foods. Before you let that scare you off, let me explain what that means.
You may have heard the phrase all foods fit and wondered, how can that be balanced and nutritious? It doesn’t mean eating anything and everything on impulse. Instead, it’s about making room for both nourishment and enjoyment in a way that supports your overall well-being.
One key to achieving this balance is recognizing the role of satisfaction in your eating habits. When food is both nourishing and enjoyable, you’re more likely to maintain a sustainable and positive relationship with it.
Satisfaction is often overlooked in healthy eating, but it’s essential. With a flexible mindset, you can balance nourishment and satisfaction. Some foods are both nourishing (like the hearty salad you enjoy) and purely enjoyable (like homemade chocolate chip cookies).
If you focus only on eating “clean” and exclude foods you enjoy, your efforts are not likely to last. But when you allow room for treats while making nutritious foods satisfying, you’re more likely to build a positive, lasting relationship with food and a well-balanced diet.
So how much of these fun foods do I allow?
That’s not a question I can answer in a blog post, but there is one thing to consider. Foods that are highly palatable—whether ultra-processed or not—can be easy to overeat, and if you eat them often, it could lead to taking in more than your energy needs or a less-than-ideal intake of some or all nutrients. The goal isn’t to eliminate them but to ensure they don’t displace the nourishing foods your body thrives on.
So with that said, let’s move forward with a flexible mindset and work through these 3 steps to a Spring Kitchen Refresh!
Step 1: Declutter Your Pantry
Start with the obvious: expired foods, duplicate items, and things you no longer use. Then, tackle the trickier decisions by asking yourself these questions:
Does this food contain high amounts of ingredients I’m trying to cut back on (like sodium or added sugar)?
Am I eating this because I genuinely enjoy it or just out of habit?
Could I replace this with a more nutrient-dense option that I enjoy just as much?
Am I keeping this for sentimental reasons? If so, does it still bring me joy?
Do I feel empowered by keeping this food in my kitchen?
Once you’ve decluttered, fill your kitchen with foods that nourish and satisfy you. Here are the fundamental nutrients to focus on:
Protein for Sustained Energy and Muscle Support
Protein helps repair tissues, supports muscles, and keeps you full longer. Include protein-rich foods at every meal to help stabilize blood sugar and maintain energy levels.
Plant-based proteins: Tofu, tempeh, lentils, chickpeas, black beans, quinoa, edamame
Dairy and alternatives: Greek yogurt, cottage cheese, unsweetened almond or soy milk
Fiber for Digestive and Heart Health
Fiber supports digestion, helps maintain a healthy weight, and keeps you full longer. Most people don’t get enough fiber, so now is a great time to add more.
What to add:
Fruits and vegetables: Berries, apples, pears, broccoli, carrots, spinach, kale
Whole grains: Brown rice, quinoa, oats, whole wheat bread, whole wheat pasta
Nuts and seeds: Chia seeds, flaxseeds, almonds, walnuts, pumpkin seeds
Healthy Fats for Brain and Heart Health
Healthy fats support brain function, heart health, and overall well-being.
What to add:
Avocados (on toast, in salads, or blended into smoothies)
Extra Virgin Olive Oil (for cooking or as a dressing)
Nuts and seeds (almonds, walnuts, chia, flaxseeds)
Fatty fish (salmon, mackerel, sardines)
Plants for Nutrients and Antioxidants
Filling your meals with a variety of plants provides essential vitamins, minerals, and antioxidants.
Small changes can make a big difference. Consider swapping:
Some packaged snacks → Nuts, hummus with veggies, or homemade energy bites
Sugary drinks → Sparkling water with lemon or herbal tea
White bread → Whole grain or sprouted bread
Sugary cereals → Overnight oats with fresh fruit and nuts
Final Thoughts: Embrace Balance, Not Perfection
Refreshing your eating habits isn’t about following strict rules or cutting out foods you love. It’s about being intentional with your choices, tuning into what your body needs, and making space for nourishing, satisfying foods.
Remember, balance is key. Not all processed or ultra-processed foods are something to fear and it’s okay to enjoy foods just for fun, as long as they don’t consistently crowd out the foods that fuel your body. By focusing on protein, fiber, healthy fats, and plants, keeping some fun foods that you truly find enjoyable, and making a few simple swaps, you can create a kitchen that supports your well-being without feeling deprived.
Now it’s your turn! Take a look at your pantry and see what small changes you can make. As you refresh your kitchen this spring, focus on foods that make you feel energized, balanced, and ready to take on the day! What’s one nourishing swap you’re excited to try? Share your thoughts in the comments or tag us on social media—we’d love to cheer you on! And if you need personalized guidance, our dietitians are here to help.
Spring is here, bringing with it a burst of fresh, vibrant produce perfect for enhancing our meals and boosting our health. The season offers a variety of nutrient-packed vegetables that support our overall well-being, while also adding a colorful touch to our plates. Whether you’re craving a refreshing salad, a comforting stew, or a nutrient-dense side dish, spring is the perfect time to embrace the flavors of the season. In this blog, we’ll explore five easy, delicious spring recipes that feature the best ingredients of the season, each bringing unique health benefits and mouthwatering flavors to your table.
1. Beet and Lentil Salad
A bright and earthy salad that combines roasted beets, protein-packed lentils, and citrusy oranges, making for a light yet satisfying dish.
Health Benefits:
Beets: Rich in antioxidants and nitrates, beets support heart health and circulation while reducing inflammation.
Lentils: High in fiber and plant-based protein, lentils keep you full and energized throughout the day.
Oranges: Packed with vitamin C, oranges boost the immune system and add a refreshing sweetness to balance the earthy flavor of beets.
Recipe Highlights:
Roasted beets paired with lentils and tangy orange segments
A zesty vinaigrette made with white balsamic vinegar, Dijon mustard, and olive oil
A perfect salad for meal prep or as a light lunch or dinner
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