by Kristen Norton | Feb 3, 2026 | Recipes and Meal Ideas
Dressing
- 3/4 cup Greek yogurt 2%
- 4 tsp minced garlic
- 4 Tbs lemon juice
- 4 olive oil
- 4 tsp dill
- 1/4 tsp salt and pepper to taste to taste
Layered Salad
- 2 cup brown rice cooked cooked
- 4 cucumbers small, diced
- 2 cup butternut squash roasted
- 2 cup lentils rinsed and drained
- 1 red onion large, sliced
- 1/3 cup walnuts chopped chopped
- 8 oz baby kale
Make
Combine Greek yogurt, lemon juice, minced garlic, olive oil, dill, salt, and pepper. Adjust to taste.
If using a large jar you can whisk in the bottom of the jar. If making individual servings, whisk in a separate bowl and add equally among serving jars.
Prep
Cook brown rice according to directions. You can use frozen pre-cooked brown rice, defrosted according to directions.
Prepare ingredients according to directions. You can use any pre-roasted vegetable in place of the squash.
Make
Add dressing to the bottom of jars.
Divide the dressing evenly among 4 mason jars. Layer with diced cucumber, sliced red onion, cooked brown rice, roasted butternut squash, cooked lentils, walnuts, and top with baby kale.
Seal the jars and refrigerate until ready to serve. Invert into a serving bowl, toss and enjoy!
Nutrition Facts: Calories 536 Total Fat 23g Saturated Fat 3g Cholesterol 6mg Sodium 118mg Total Carbohydrates 69g Dietary Fiber 16g Total Sugars 9g Protein 21g Calcium 630mg Iron 6mg Potassium 1238mg
by Kristen Norton | Jan 20, 2026 | Well Balanced Wisdom
Every day, we’re flooded with novelty from various media outlets.
Ten-second videos. Flashy ads. Emotion-driven headlines.
But what you feed your brain is just as important as what you feed your body.
In today’s loud world, everyone is sharing opinions about what is “healthy.” Ideas and inspiration can be helpful. But it doesn’t take long for all that input to turn into overwhelm and inaction.
So this year, instead of vowing to change yourself, what if you changed your feed?
Your news feed.
Your Instagram feed.
Your email inbox.
Whatever digital platforms you see every day are influencing how you think, eat, and feel. The good news? You get to curate them. You can make them work for you instead of against you.
Here are a few ways to improve your “brain food.”
Follow credible voices
Not all nutrition content is created equal. Filling your feed with evidence-based, compassionate voices can make a big difference.
First, we hope you are following us (@wellbalancednutritionnc), but in addition, below are other professionals for you to consider.
If you want more intuitive eating, non-diet influences
If you want support for specific nutrition needs
For simple, realistic recipe inspiration
Education and Myth Busting:
Simplify your recipe sources
There is no shortage of recipe ideas online. The problem is having too many.
When everything looks good, it’s easy to feel overwhelmed, only to default to takeout or snacks. Next time you meal plan, try this. Choose one or two trusted recipe accounts or sites and let the rest go. Less choice often leads to more follow-through. We polled all the Well Balanced Dietitians and here are the top 4 recipe sites:
Food for thought…
Podcasts, posts, and articles should leave you informed and empowered, not pressured or behind.
If certain content makes you feel like you’re constantly doing it wrong, it may be time to unfollow. Look for voices that educate, not ones that rely on fear or urgency to keep your attention.
Small changes to your feed can create big shifts in clarity, confidence, and consistency. And that’s a much more sustainable place to start the year.
Do a 5-minute feed audit today.
Mute or unfollow one account that leaves you feeling confused or behind. Keep or add accounts that are encouraging and helpful.
by Kristen Norton | Jan 20, 2026 | Recipes and Meal Ideas
- 1 large sweet onion chopped
- 2 cup butternut squash chopped or frozen
- 2 cup spinach chopped
- 2 cloves garlic minced
- 1 Tbs ginger shredded
- 1 cup red lentils rinsed
- 1 Tbs olive oil
- 1 Tbs ras el hanout or garam masala
- 2 Tbs miso paste
- 4 cup water 4-5 cups
- 1 1/2 cup tomatoes canned, diced
- salt to taste
- cayenne pepper to taste
Prep
Chop onion, butternut squash, and spinach.
Mince garlic, shred ginger, and rinse and drain lentils.
Make
In a large soup pot, sauté onion and garlic gently in olive oil until soft and fragrant.
Stir in ginger and sauté for a few more minutes.
Add spice mix and miso and stir to coat vegetables.
Add squash, lentils, water, coconut milk, and tomatoes. Bring to a boil then reduce heat and simmer for 20 minutes until squash and lentils are soft, adding more water if needed to keep vegetables covered.
Stir in spinach just before serving.
Season with salt to taste, adding cayenne for added heat if desired.
Nutrition Facts: Calories 150 Total Fat 3g Sodium 228mg Total Carbohydrates 26g Dietary Fiber 5g
Total Sugars 4g Protein 8g Calcium 68mg Iron 3mg Potassium 479mg
by Kristen Norton | Jan 13, 2026 | Recipes and Meal Ideas
- 1 Tbs olive oil
- 8 oz mushrooms sliced
- 1 cup spinach chopped
- 2 eggs large
- 4 egg whites
- Salt and pepper
- 2 Tbs feta cheese crumbled (optional)
- 2 Tbs parsley fresh, chopped
Prep
Wash and chop mushrooms and spinach.
Make
In a medium skillet heat the olive oil over medium heat. Add the mushrooms and spinach and cook until the the mushrooms are browned and both have given up most of their liquid, about 3 minutes. Reduce the heat to low.
In a small bowl, whisk together the eggs, salt, and pepper. Pour the eggs over the vegetables. If using the optional feta, add at this point as well. Tilt the pan and lift the edges of the omelet with a spatula as it starts to cook in order to allow the uncooked parts in the middle to flow out to the edges of the pan and cook quicker and more evenly. Cook until the bottom of the omelet begins to slightly brown, about 3 minutes.
Use a spatula to fold the omelet and cook for an additional minute before transferring to a plate and garnishing with fresh parsley. A four 4 egg omelet is enough for 2 people.
Nutrition Facts: Calories 220 Total Fat 14g Saturated Fat 4g Cholesterol 194mg Sodium 307mg otal Carbohydrates 6g
Dietary Fiber 2g Total Sugars 3g Protein 19g Calcium 102mg Iron 2mg Potassium 648mg
by Kristen Norton | Jan 8, 2026 | Recipes and Meal Ideas
- 1 red onion sliced
- 1 1/2 cups cherry tomatoes halved
- 2 medium zucchinis halved and sliced into half-moons
- 1/2 cup pesto store-bought or homemade
- 1/2 cup fresh basil chopped
- 3 tablespoons capers drained
- 2 tablespoons olive oil
- 2 1/4 pounds cod fillets
- Salt to taste
- Black pepper to taste
- 1 lemon cut into wedges
Prep
Preheat oven to 400°F (200°C). Lightly grease a large baking dish or sheet 6, 6-ounce cod fillets
Prep vegetables according to instructions.
Make
In a large bowl, toss zucchini, peppers, red onion, and cherry tomatoes with olive oil, 2 tablespoons of pesto, salt, and pepper. Stir in the capers.
Spread the veggie mixture evenly across the bottom of the prepared baking dish.
Nestle the cod fillets on top of the vegetables and brush the fillets with the remaining pesto.
Bake for about 20 minutes, or until the cod is opaque and flakes easily with a fork, and the vegetables are tender.
Top with fresh basil and serve warm with lemon wedges.
Nutrition Facts: Calories 337 Total Fat 14g Saturated Fat 2g Cholesterol 94mg
Sodium 365mg Total Carbohydrates 9g Dietary Fiber 2g Total Sugars 5g Protein 43g
by Kristen Norton | Dec 26, 2025 | Well Balanced Wisdom
Through the holidays, you’ve thoroughly enjoyed all the delicious, decadent, nostalgic treats… and now you’re feeling a bit sluggish and tired. You’re smart enough to know that a “New Year, New You” overhaul isn’t the answer, but you do want to feel better and get back into a routine that supports you mentally and physically. You want more energy, fewer cravings, and maybe pants that fit a bit more comfortably again.
The tricky part? The only solution you’ve ever been taught is to swing hard in the opposite direction. Things like 75 Hard, 10-day sugar detoxes, Whole30 — extreme resets that promise control, but often leave you exhausted or frustrated by day five.
Most of us want to feel more disciplined and in control, but we don’t actually want a no-fun life that requires doing a ton of dishes. We want to feel less sluggish, less snack-obsessed, and more in charge of our cravings.
The good news?! That doesn’t require perfection. It just takes a few smart moves to quiet sugar cravings down without making us resent the act of planning, prepping, and cooking food.
Let’s make it doable.
Step One: Add, don’t subtract
Wild, right? Instead of focusing on “stop eating sugar,” try adding things that naturally reduce cravings:
- A source of protein with your breakfast
- A snack with fiber + fat (apple + peanut butter, nuts, hummus + veggies)
- A real lunch instead of a handful of leftovers
When you eat more balanced meals, your brain doesn’t go hunting for sugar to “save you” later. Sugar cravings calm down when your body feels fed.
Cravings aren’t lack of willpower… often times, they’re just you being under-fueled.
Step Two: Adjust Your Environment
Your surroundings matter. If sweets, leftover cookies, or candy tins are staring at you from the counter, it’s much harder to make balanced choices or even remember to eat a real meal first.
Try small environmental tweaks:
- Store treats out of sight or in a cupboard instead of on the counter.
- Pre-portion leftovers so you’re not mindlessly grazing from the container.
- Freeze holiday treats like cookies, brownies, or truffles to enjoy throughout the year, a little at a time.
- Keep healthy, easy-to-grab options front and center (salad kits, fruit, nuts, yogurt).
This doesn’t make sweets off-limits — it just makes them a little less convenient. That pause gives your brain a chance to check in: Do I actually want a cookie, or am I just hungry for lunch?
Changing your environment makes the “nourishing choice” an easier choice, and it takes the pressure off you to rely on willpower alone.
Step Three: Upgrade your sweets… just slightly
You don’t need a sugar-free dessert made of beans and stevia.
Focus on the sweets that actually satisfy you, not the ones that always keep you reaching for more — you know the sugary treats that only leave you feeling hungrier no matter how much you eat of them?
Think:
- Homemade treats where you can control the sweetness a little and perhaps include a bit of protein or fiber
- Chocolate-covered fruit
- Greek yogurt + chocolate chips
- Dark chocolate or candies in smaller portions
- Pair a holiday treat with some protein/fiber, or have it after a balanced meal
Tiny upgrades (like a little protein or fiber) mean you still get pleasure, but with fewer “sugar hangovers.”
Step Four: Build a better “sweet moment”
Sugar feels out of control when it’s:
- eaten mindlessly
- eaten instead of a meal
- used as stress relief
But sugar feels less of a big deal when you enjoy it intentionally.
Try making sweets an occasion:
- Plate it
- Sit down
- Actually taste it
- Allow yourself to enjoy it
- Once the treat has done its job, put it aside.
Sugar should be fun. It’s only a problem when it becomes a mindless habit or your only coping skill.
Step Five: Address the sneaky stuff
Ever notice the days you’re most tired… are the days you want sugar constantly?
Sleep, stress, dehydration — they all mess with your hunger hormones and make sugar feel irresistible. So instead of blaming the cookie, try:
- Drinking water before caffeine
- Taking a 5-minute break instead of snacking through stress
- Going to bed 15–30 minutes earlier
Sometimes the best “sugar strategy” has nothing to do with sugar at all.
The Well Balanced Reality
You don’t need to be the person who says no to every cookie.
You just need a body that isn’t constantly begging for sugar because it’s underfed, exhausted, or stressed out.
Reducing sugar without feeling punished has nothing to do with saying never
and everything to do with feeling satisfied, energized, and in control.
And when you treat your body that well…
It stops shouting for sugar and starts whispering for balance.
You don’t have to do this alone
You don’t have to figure this out alone. If you want real-life guidance, accountability, and a plan that works with your lifestyle, work with one of our friendly dietitians at Well Balanced Nutrition and get support that makes lasting change feel doable.
by Kristen Norton | Dec 22, 2025 | Recipes and Meal Ideas
- 8 chicken thighs skinless
- 2 tbs chili powder
- 2 tsp cumin
- 1 1/2 cup chickpeas. canned rinsed and drained
- 4 cloves garlic skin-on
- 4 roma tomatoes quartered
- 2 bell peppers cut into medium strips
- 1/3 cup olive oil
- 2 Tbs sherry vinegar
- salt to taste
- 1/4 cup parsley chopped chopped
- black pepper to taste
Prep
Remove skin from thighs and add to a large bowl. Season with chili powder, cumin, salt, and pepper to taste. Stir to coat chicken evenly with seasoning.
Rinse and drain the chickpeas.
Prepare tomatoes, peppers, and garlic according to directions.
Preheat oven to 375°F.
Make
Add chickpeas, tomatoes, peppers, garlic, olive oil, and vinegar to a large bowl and stir to coat
Place the vegetable mixture on a parchment-lined baking sheet and spread out evenly, then nestle the chicken thighs on top.
Bake for 20 minutes and push the vegetables around to ensure they don’t burn. Return to the oven until the chicken has an internal temperature of 165°F, approximately 20 more minutes.
Remove from the oven and place the chicken on a platter or plates. Remove the skin from the garlic cloves and mash with a fork. Stir the mashed garlic into the vegetables on the sheet, then pour over the chicken.
Garnish with parsley and serve.
Nutrition Facts: Calories 622 Total Fat 32g Saturated Fat 5g Cholesterol 258mg
Sodium 742mg Total Carbohydrates 24g Dietary Fiber 7g Total Sugars 6g Protein 63g
by Kristen Norton | Dec 15, 2025 | Recipes and Meal Ideas
- 24 oz chicken sausage sliced
- 3 garlic cloves minced
- 4 cup kale spines removed and chopped
- 2 tsp olive oil
- 24 oz diced tomatoes canned, not drained
- 3 cup cannellini beans canned, drained and rinsed
- 1 tsp basil dried
- 1 tsp oregano
- 3 cup chicken stock low-sodium
- 2 bay leaves
Prep
Slice chicken sausage on the diagonal.
Mince garlic cloves.
Remove kale spines and chop leaves.
Rinse and drain beans.
Make
Preheat a skillet and add sausage slices, frying until browned on all sides.
Add sausage, beans, tomatoes with juice, garlic, herbs, broth and bay leaves to your slow cooker. Stir to combine.
Cover and set the slow cooker for 3 hours on high or 5 hours on low.
Add chopped kale and stir to combine. Let the stew sit covered until the kale wilts.
Top with parmesan, nutritional yeast or shredded vegan cheese if desired.
Nutrition Facts: Calories 178 Total Fat 4g Saturated Fat 1g Sodium 218mg
Total Carbohydrates 27g Dietary Fiber 10g Total Sugars 5g Protein 11g
by Kristen Norton | Dec 8, 2025 | Recipes and Meal Ideas
Ingredients
- 1 juice and zest of 1 lemon juiced
- 2 lb Brussels sprouts
- 3 Tbs olive oil
- 2 garlic cloves minced
- 1 Tbs cumin seeds
- 1 tsp pepper
- 1/4 tsp salt to taste
Prep
Add lemon juice to a large bowl.
Trim the ends of the Brussels sprouts and using a food processor with the slicing attachment, or a sharp knife, slice the Brussels sprouts into thin shreds. If using a knife, halve the sprouts lengthwise first, then thinly slice across.
As you slice, add the Brussels sprouts to the bowl with the lemon juice, tossing occasionally to coat evenly. Gently massage to soften leaves.
Make
Heat the olive oil in a large skillet over medium-high heat.
Add the minced garlic, cumin seeds, and black pepper sautéing until fragrant, about 1 minute.
Add the Brussels sprouts to the skillet, stirring frequently to ensure they cook evenly. Sauté for about 4-5 minutes, until the sprouts have softened slightly but are still green.
Season with salt to taste.
Turn off the heat and stir in the desired amount of grated lemon zest – more if you like lemony and less if you want a hint of lemon.
Serve warm or at room temperature.
Nutrition Facts: Calories 183 Total Fat 12g Saturated Fat 2g Sodium 196mg Total
Carbohydrates 18g Dietary Fiber 6g Total Sugars 4g Protein 6g
by Kristen Norton | Dec 3, 2025 | Recipes and Meal Ideas
Ingredients
- 1 1/2 lb chicken breast skinless and boneless
- 1/2 cup cilantro fresh, chopped
- 1/2 cup lime juice
- 1/4 cup Dijon mustard
- 1 Tbs olive oil
- 1 Tbs chili powder
- 1/2 tsp salt
- 1/2 tsp black pepper
Prep
Preheat oven to 350°F.
Rinse chicken breasts, pat dry, and pace in a 7 x 11 inch baking dish.
Make
Combine lime juice, cilantro, mustard, olive oil, chili, salt and pepper in a food processor.
Pulse until ingredients are well combined.
Pour marinade over chicken, cover and refrigerate for at least 15 minutes or up to 6 hours.
Bake at 350°F for 22 minutes uncovered, or until an instant read thermometer reads 165°F.
Serve with extra sauce spooned over top.
Nutrition Facts: Calorie 286 Total Fat 11g Saturated Fat 2g Cholesterol 136mg Sodium 900mg Total Carbohydrates 7g Dietary Fiber 1g Total Sugars 1g Protein 35g
