Our Garlic Shrimp and White Bean Sheet Pan Dinner is a perfect recipe to add to your busy weeknight dinner line up. This meal is table ready fast with minimal prep time before it goes in the oven. It's filled with nutrients and packed with big flavor!
Soaking up sweater weather and soup season! Our Creamy Chickpea Soup is the perfect dinner side to warm up on those cooler days. Simple ingredients blend into a rich and savory bowl full of comfort. 5ish minutes to prep and budget friendly. Add this soup to your weekly fall menu!Chef Trick: To brighten this soup, stir in 2 tablespoons of lemon juice to finish.
5cupschickpeascanned, drained and rinsed (~3, 15 oz. cans)
4cupsvegetable brothlow sodium (more to thin)
salt and pepper To Taste
Method
Prep
Mince garlic cloves. Chop onion and rosemary.
Make
In a soup pot over medium heat, add olive oil and then onion. Sauté the onion in olive oil until soft. Add the garlic, rosemary, and crushed red pepper flakes and cook until fragrant, about 1 minute.
Add the chickpeas and vegetable broth – bring to a boil and reduce heat to simmer.
Simmer for 30 minutes. Transfer the soup to a blender and blend until smooth. Be careful when puréeing hot soup as steam can force lid of the blender. Place a kitchen towel over top and hold down the lid while processing to be extra safe.
Bring to room temperature before storing it. You may need to add additional vegetable broth when rewarming as the soup will thicken once refrigerated.
Notes
Nutrition Facts: Calories per serving 280 | Total Fat 10.2g | Saturated Fat 1.0g | Trans Fat 0.0g Cholesterol 0mg | Sodium 98mg | Total Carbohydrates 38g | Dietary Fiber 11g |Total Sugars 5g | Protein 11g | Vitamin D 0mcg | Calcium 95mg | Iron 3mg | Potassium 501mg
Pro Tip – Give it a Protein Boost to Make it a Meal
This cozy soup starts you off with about 11g of protein per serving, but if you’re active, building strength, or aiming to stay full and energized, aim for 20g+ of protein per meal.
Try one (or mix and match) of these add-ins to boost your bowl:
Crumbled feta cheese – ¼ cup adds ~5g protein
Mini mozzarella balls – 4–5 balls add ~6g protein
Poached egg – 1 egg adds ~6g protein
White beans or lentils – ½ cup adds ~8–9g protein
Grated Parmesan – 2 tablespoons add ~4g protein
Crispy tofu squares – ½ cup adds ~10g protein
Shredded chicken – 3 ounces adds ~20g protein
Toasted pumpkin seeds – 3 tablespoons add ~5g protein
It’s a laid back weekend morning, family’s in their pj’s and everyone’s hungry. Our Lemon Cottage Cheese Pancake Rolls with Berries recipe is made for that morning! Made with eggs, oats, cottage cheese and berries, this recipe is filling, fun and of course healthy. Gather the family in the kitchen and make this breakfast together!
Add cottage cheese, eggs, vanilla, baking powder, and oats to a blender.
Process until creamy. Let the mixture sit for 10 minutes for the oats to soften.
Add blueberries, maple syrup, and lemon juice to a saucepan and simmer over medium heat, stirring frequently, until the berries break down – about 5 minutes.
Lightly spray the griddle or pan with spray oil and, using an ice cream scoop or two spoons to transfer batter, cook pancakes for about 4-5 minutes on each side.
Remove to plates and top with warm berry mixture.
Video
Notes
Nutrition Facts Per Serving: Calories 402 Total Fat 12.5g Saturated Fat 5.1gTrans Fat 0.0g Cholesterol 209mg Sodium 1378mg Total Carbohydrates 48g Dietary Fiber 6g Total Sugars 18g Protein 26g Vitamin D 1mcg Calcium 178mg Iron 3mg Potassium 291mg
When the weather cools down, there’s nothing better than coming home to a warm, hearty meal that’s already done. This Slow Cooker Beef Stew is comfort food done the Well Balanced way — nourishing, flavorful, and full of wholesome ingredients.The secret to making it taste like it simmered all day on the stove? Don’t skip the sauté! Browning the beef and aromatics first adds that deep, savory flavor that makes every bite satisfying.
2potatoes (e.g., russet or Yukon Gold)chopped into even pieces
5cupsbeef brothlow-sodium
2bay leaves
Method
Prep
Cube beef.
Chop carrots, celery, and onion. Mince garlic.
Chop rosemary and parsley.
Set slow cooker to “Sauté” setting.
Make
Add 1 tablespoon of oil to the slow cooker and sauté beef until brown on all sides. Remove and set aside.
Add remaining avocado oil to slow cooker and sauté onion, garlic, and rosemary until fragrant. If you don’t have a sauté setting on your slow cooker you can sauté the beef and vegetables stovetop separately and add. Sautéeing adds a deeper flavor to the stew.
Add carrots, celery, and pototoes and stir to coat.
Return beef and juices to slow cooker. Add broth and bay leaves.
Set slow cooker on high for 4 hours or low for 6-8 hours. You want to cook the stew until the beef is tender.
Remove bay leaves.
For a thicker stew, remove some of the vegetables with broth and purée then add them back to the pot.
Serve topped with fresh parsley.
Notes
Optional swaps: in place of yukon potatoes, you can use butternnut squash or sweet potatoes.Nutrition Facts Calories per serving 496 Amount/serving % Daily Value* Total Fat 17.7g 27% Saturated Fat 5.2g 25% Trans Fat 0.5g Cholesterol 145mg 48% Sodium 742mg 32% Amount/serving % Daily Value* Total Carbohydrates 30g 10% Dietary Fiber 5g 21% Total Sugars 9gProtein 56g
Fall flavors are irresistible: pumpkin spice, caramel, cinnamon, everything nice! At Well Balanced Nutrition, we’re all about enjoying your favorites without the guilt trip. You can absolutely savor the original treat when it’s calling your name. But if you’re looking for a lighter, balanced version that keeps your blood sugar steady, your energy up, and your heart healthy, try one of these cozy swaps.
1. Pumpkin Spice Latte → DIY Pumpkin Latte
The classic PSL is cozy and delicious… but also comes with a lot of sugar and fat. A tall Starbucks version can run over 300 calories and contains 35 grams of sugar. The whole milk and whipped cream add 11.5g of saturated fat. You can see how your favorite fall variations add up with this comprehensive Starbucks Nutrition Calculator. It will help you see the calories, nutrition, and caffeine of your favorite Starbucks drinks.
Swap it: Order a lighter café version (nonfat milk, no whip, fewer pumps of syrup, or sugar-free flavoring) or make your own at home. Start with brewed coffee. Blend or froth warm milk of choice, a spoonful of pumpkin purée, vanilla extract, a sprinkle of pumpkin pie spice, and your favorite sweetener.
Benefits: You control the sweetness. Let’s say you use 2 teaspoons of maple syrup to sweeten your coffee. The maple syrup provides 9g of sugar, saving you 26g of added sugar.
2. Caramel Apples → Caramel Peanut Butter Apple Nachos
Traditional caramel apples are a classic fall treat, but they can be a little messy and sticky. Not to mention how they can get stuck to your teeth!
Swap it: Slice a crisp apple and layer it like little nachos. Drizzle with natural peanut butter for protein, a touch of caramel sauce for that seasonal sweetness, and finish it off with a sprinkle of granola, chopped nuts, or dark chocolate chips.
This version is easier to share, less sticky, and gives you a boost of protein and fiber to keep you satisfied longer. Plus, it’s still a festive, crave-worthy treat that hits all the flavors you love about caramel apples, without all the mess.
Benefit: Less sticky, more protein and fiber, and still totally fun to eat.
3. Pumpkin Donuts → One-Bowl Pumpkin Muffins
My family loves starting a weekend day with doughnuts and eggs. Pumpkin spice donuts are a fun seasonal indulgence, bringing all those warm autumn flavors we look forward to each year. But, like many seasonal treats, they’re largely a source of sugar and refined flour, which means they provide very little in the way of vitamins, fiber, or protein. Enjoying them occasionally is totally fine, especially when paired with something more nourishing like eggs, yogurt, or a piece of fruit, but it’s worth remembering they’re mostly about flavor and enjoyment rather than nutrition.
Swap it: When I make these one-bowl pumpkin muffins, I feel good because they’re made with real pumpkin, have less added sugar, and include fiber and protein that help keep us full and energized all morning. It’s a simple way to enjoy that cozy fall flavor while giving our bodies a little extra nourishment.
Benefit: You’ll cut back on added sugar and enjoy a more nutrient-rich treat.
Instant oatmeal packets are convenient, but they lack enough protein and fiber to get you through your morning.
Swap it: Start your day with something that feels like dessert, but offers a balance of healthy fats, steady carbs, and plenty of protein. Stir cottage cheese, chia seeds, pumpkin purée, cinnamon, and a drizzle of maple syrup into a pudding that tastes like pumpkin cheesecake.
Benefit: Packed with protein and fiber, it keeps you full and fueled longer.
5. Snickers Bar → PB and Date Treat
Candy bars are the ultimate salty-sweet-crunchy fix, and it can be tempting to eat what you bought for the trick-or-treaters! Now, don’t get us wrong, there’s nothing bad about enjoying some candy this time of year, but if you are seeking a better-for-you option, let’s find a way to cut back on the sugar, not the taste. Stuff Medjool dates with peanut butter, tuck in a peanut for crunch, and drizzle a little melted dark chocolate on top (or use cacao nibs to avoid added sugar). Pop them in the freezer for an easy, grab-and-go treat that satisfies the same flavor craving.
Benefit: You still get that crave-worthy sweet-and-salty combo, but with natural sweetness from the date and a touch of fiber and protein to help keep you full. It’s indulgence with a little more nutritional bang for your bite.Candy bars deliver that salty-sweet-crunchy fix, but they come with loads of added sugar.
6. Store-Bought Fall Snack Mix → DIY Snack Mix
Many seasonal snack mixes are high in sodium, sugar, and refined carbs.
Swap it: Make your own blend with roasted pumpkin seeds, almonds, popcorn, whole-grain cereal, and a handful of dark chocolate chips or dried cranberries.
Benefit: You control the ingredients, get more fiber and protein, and can store a big batch for easy snacking all week.
Food For Thought
With these fall swaps, you don’t have to choose between flavor and feeling good. Try one new idea each week, share your favorite with a friend, and see how easy it can be to enjoy fall flavors in a balanced way.
Recipes:
Well Balanced Nutrition
One-Bowl Mini Pumpkin Nut Butter Muffins
What better way to spend the first day of October than enjoying these warm and cozy Pumpkin Spice Muffins?! They taste like Fall and there are so many reasons why you will love them!
Add all ingredients, except coconut oil spray, to a bowl and whisk until smooth and creamy.
Using a small ice cream scoop or two spoons, place batter in mini muffin tins 3/4 way full.
Bake for about 10 minutes until tops spring back when touched. (If using larger muffin tins, bake time will be longer.)
Remove from oven and let stand two minutes before removing from pan.
Notes
I use almond butter because it’s my preference.Try a natural nut butter if you can, with just nuts (and maybe a pinch of salt). Don’t worry if the oil separates; that’s normal! Give it a good stir before using in this recipe.If peanut or nut allergies are in the house, a seed butter like Sunbutter works just as well.
Juice lemon and add to a medium bowl with cold water.
Slice apples and place in lemon water – set aside.
Soak dates in very hot water for 10 minutes – drain and reserve liquid.
Make
Place dates in food processor and pulse until it forms a ball. Add peanut butter and salt. Pulse until combined, adding reserved date fluid [or warm water] until mixture is super creamy. This will form your “caramel” sauce. Add enough liquid to create a sauce with your desired consistency.
Remove apples from lemon water, rinse, and pat dry. Arrange on a platter in a circular pattern.
Drizzle with caramel sauce and top with chocolate chips and pecans.
Notes
Swaps: Instead of nut butter, you could use canned coconut milk to give the caramel sauce a creamy texture. Use just enough to create a caramel sauce you can drizzle.Each serving provides:
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