Recipes and Meal Ideas - Well Balanced Nutrition

Peanut Butter Stuffed Dates with Coconut and Cacao

Peanut Butter Stuffed Dates with Coconut & Cacao

Craving something sweet? These Peanut Butter Stuffed Dates have serious candy bar vibes with a simple ingredient list. Naturally sweet dates provide fiber and have a lower glycemic index than many traditional desserts, making them a satisfying treat that can fit into a balanced eating pattern.

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Servings: 8 servings

Course: Dessert

Cuisine: American

Ingredients Method Notes

Ingredients

8 medjool dates pitted
2 Tbs peanut butter natural
2 Tbs cacao nibs
2 Tbs coconut shreds unsweetened

Method

Cut a small slit into each date using a sharp paring knife.
Use a spoon to stuff each date with the peanut butter.
Sprinkle with cacao nibs and shredded coconut.
Freeze for at least 10-15 minutes.

Notes

As written, this recipe has no added sugars, but if you prefer, you can swap cacao nibs for regular chocolate chips.

Store in the refrigerator or freezer.

Nutrition per serving

121 calories
4.6g total fat
- 2.3g saturated fat
20g total carbs
- 3g fiber
2 g protein
200mg Potassium
18mg Calcium

Creole Shrimp & Veggie Sheet Pan Dinner

This dish is packed with big creole flavor and is filled with shrimp and four different veggies! You get lean protein and a lot of nutrients as the shrimp and veggies come together in one pan to deliver a tasty meal. A little prep gives you a quick meal the whole family will enjoy. You can also add a side of brown rice or cauliflower rice to complete the meal.

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Prep Time 20

Total Time 40

Servings: 4

Course: Main Course

Ingredients Method Notes

Ingredients

1 1/2 lb shrimp peeled and deveined
2 Tbs Creole seasoning
2 Tbs olive oil
2 zucchini chopped
1 red bell pepper chopped
1 red onion chopped
1 lb green beans snapped and cut into 2″ pieces

Creole Seasoning Mix

1 1/2 Tbs garlic powder
1 1/2 Tbs onion powder
2 Tbs sweet paprika
1 tsp smoked paprika
1 Tbs basil dried
1 Tbs thyme dried
1 Tbs oregano dried
2 tsp cayenne pepper or to taste
1 tsp black pepper
1 tsp salt or to taste

Method

Prep

Place all spices in a mason jar with a lid and shake to combine. Store any leftovers in a cool, dry place for up to 3 months.
Toss shrimp with 1 tablespoon of Creole seasoning and let stand while you prep other ingredients.
Chop zucchini, pepper, onion, and green beans.
Preheat oven to 375°F.

Make

Toss all vegetables with shrimp, olive oil, and an additional tablespoon of seasoning.
Place on lined sheet pan and spread out evenly [for easy clean-up line sheet pan with foil first, then a sheet of parchment paper.]
Bake for about 20 minutes until shrimp is cooked through.

Notes

Nutrition Facts: Calories 253 Total Fat 7g Saturated Fat 1g Cholesterol 105mg Sodium 723mg Total Carbohydrates 16g
Dietary Fiber 5g Total Sugars 9g Protein 26g Calcium 133mg Iron 2mg Potassium 764mg

Lemon Drop Raspberry Pops

Our frozen Lemon Raspberry Pops are made with real, wholesome ingredients and pack an 8gram protein punch per pop! They are super easy and fun to put together too. Grab the kids and make a quick raspberry sauce, mix up the lemon yogurt base, layer and swirl them together, then freeze until solid. If you need a dairy free option, swap the Greek yogurt for coconut yogurt. You can also use small paper cups and wooden craft sticks for your pops if you don't have molds on hand.

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Prep Time 15

Total Time 6

Servings: 6

Course: Snack

Ingredients Method Notes

Ingredients

16 ounces Greek yogurt 2%
1 1/2 cups fresh raspberries
4 tablespoons maple syrup
3 tablespoons fresh lemon juice
1 1/2 teaspoons lemon zest
1/2 teaspoon pure vanilla extract

Method

Make the raspberry swirl: In a small saucepan over medium-low heat, combine the raspberries with about half of the maple syrup. Stir and cook until the raspberries break down into a thick, jammy sauce, about 5 minutes. Let cool completely.
Make the lemon yogurt base: In a bowl, whisk together the Greek yogurt, remaining maple syrup, lemon juice, lemon zest, and vanilla extract until smooth and well combined. Taste and adjust the sweetness or lemon if desired.
Layer the popsicles: Spoon a layer of lemon yogurt into each popsicle mold, then add a spoonful of raspberry sauce. Repeat layers, then use a skewer or thin knife to gently swirl the two together for a marbled effect.
Insert sticks & freeze: Tap the molds gently on the counter to remove air bubbles. Insert popsicle sticks and freeze until completely solid.
Unmold & serve: To release, run warm water over the outside of the molds for 10–15 seconds. Gently pull out the popsicles and enjoy immediately, or wrap individually in parchment and store in a zip-lock bag in the freezer.

Notes

Nutrition Facts: Calories 109 Total Fat 2g Saturated Fat 1g Cholesterol 8mg Sodium 28mg
Total Carbohydrates 16g Dietary Fiber 2g Total Sugars 12g Protein 8g Calcium 109mg Potassium 190mg

High Fiber Berry Avocado Smoothie

High Fiber Berry Avocado Smoothie Recipe

Short on time in the morning or just not in the mood for a big breakfast?

This Creamy Avocado Berry Smoothie is a quick, refreshing way to enjoy a variety of plant foods in one delicious drink.

Avocado and frozen zucchini give this smoothie an incredibly creamy texture, while berries, banana, spinach, and almond butter add flavor and nutrition. With 12 grams of fiber per serving, it's a particularly delicious way to add more fiber to your day!

For an even faster morning routine, prep and freeze the zucchini and banana ahead of time. You can even make several smoothie packs at once, so all you have to do is add the ingredients to your blender, blend, and head out the door.

Depending on your overall goals and needs, you might consider rounding out this smoothie with your favorite protein booster. See our suggestions in the note section.

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Prep Time 5

Total Time 10

Servings: 1

Course: Breakfast

Ingredients Method Notes

Ingredients

1/2 cup zucchini chopped and frozen
1/2 banana frozen
1/2 cup berries frozen
1/4 avocado
1 Tbs almond butter or alternative
1 cup spinach
1 cup almond milk or alternative

Method

Prep

While it is not completely necessary to freeze the zucchini and banana, it does yield a creamier smoothie.

Make

Add all ingredients to blender and process until creamy.

Notes

If you are making this a meal, we highly recommend adding a protein source such as the following:

1 scoop protein powder (whey, pea, soy, etc.)
Silken tofu
Fairlife milk or ultra-filtered milk instead of almond milk
¾–1 cup Greek yogurt
¾ cup cottage cheese (blends surprisingly smooth!)

Some of these additions might require slightly adjusting the liquid to achieve the right consistency.

Reminder: Nut butters are nutritious, but they aren’t a significant source of protein. One tablespoon typically provides only about 3–4 grams of protein while adding 90–100 calories.

Nutrition Facts: Calories 314 Total Fat 20g Saturated Fat 2g Sodium 259mg Total Carbohydrates 34g Dietary Fiber 12g Total Sugars 15g Protein 8g Calcium 119mg Iron 3mg Potassium 989mg

Quick Chicken and Vegetable Stir Fry with Quinoa

Need a delicious and nutritious idea for dinner that's super fast to put together? Our Quick Chicken and Vegetable Stir Fry with Quinoa is filled with protein rich chicken and colorful veggies. The quinoa adds plant based protein and a good serving of fiber. This meal is quick to make, full of flavor and so good for you and your family. You can pair it with a side of steamed edamame or a fresh garden salad for extra greens.

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Prep Time 5

Total Time 20

Servings: 4

Course: Main Course

Ingredients Method Notes

Ingredients

2 cup frozen mixed vegetables (pick your family favorites!)
2 cup quinoa cooked
2 cup chicken diced, cooked
1/4 cup soy sauce
1 Tbs minced garlic
1 Tbs sesame oil
1 Tbs ginger
2 green onions sliced
1 Tbs olive oil
2 tsp sesame seeds

Method

Prep

Mince garlic and ginger.
Slice scallions.

Make

Heat the olive oil in a large skillet over medium-high heat. Add the minced garlic and ginger, and sauté for 1 minute.
Add the frozen mixed vegetables and cook until tender, about 5 minutes.
Add the pre-cooked chicken, stir to combine.
Add the cooked quinoa and soy sauce, stirring to combine.
Drizzle with sesame oil, and sprinkle with green onions and sesame seeds.

Notes

Nutrition Facts: Calories 401 Total Fat 18g Saturated Fat 4g Cholesterol 63mg Sodium 964mg Total Carbohydrates 34g
Dietary Fiber 7g Total Sugars 4g Protein 25g Calcium 75mg Iron 4mg Potassium 563mg

Peach BBQ Sauce

Our secret ingredient for the best BBQ sauce is peaches! This ingredients in this recipe are filled with antioxidants and vitamins. And so much flavor! It's naturally sweet, smoky and tangy and works perfectly as a marinade, glaze or finishing sauce.

A fridge staple for grilling season you can add to so many dishes!

● Brushed on chicken thighs or drumsticks during the last few minutes of grilling

● Brushed over a whole roasted chicken in the last 15 minutes of cooking

● Grilled shrimp skewers – brush on during the last minute or two of cooking

● Glazed over grilled salmon fillets

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Prep Time 20

Total Time 45

Servings: 8

Ingredients Method Notes

Ingredients

3 cups peaches peeled, diced (3 cups = 3 cups) fresh or frozen & thawed
3 tablespoons maple syrup
3 tablespoons tomato paste
3 tablespoons apple cider vinegar
1 tablespoon Worcestershire sauce
1 tablespoon olive oil
1 piece small yellow onion finely diced
3 cloves garlic minced
1 teaspoon smoked paprika
1/2 teaspoon ground mustard
1/3 teaspoon cayenne pepper
1/4 tsp salt
1 tsp ground black pepper to taste
1/3 cup water

Method

Prep

If using fresh peaches, peel by scoring an X on the bottom and blanching in boiling water for 30 seconds, then transfer to an ice bath – the skins slip right off. Dice and set aside. If using frozen peaches, make sure they are fully thawed and drained of excess liquid before starting.

Make

Sauté the aromatics: Heat the olive oil in a medium saucepan over medium heat. Add the onion and cook, stirring occasionally, until softened and translucent. Add the garlic and cook for another minute until fragrant.
Add peaches and cook down: Add the peaches to the pan and stir to combine. Cook over medium heat, stirring occasionally, until the peaches are very soft and beginning to break down.
Add remaining ingredients: Stir in the maple syrup, tomato paste, apple cider vinegar, Worcestershire sauce, smoked paprika, ground mustard, cayenne, salt, black pepper, and water. Stir well to combine and bring to a gentle simmer.
Simmer: Reduce the heat to medium-low and simmer uncovered, stirring occasionally, until the sauce has thickened and the flavors have melded. Taste and adjust – more maple syrup for sweetness, more vinegar for tang, or more cayenne for heat.
Blend & finish: Remove from heat. Use an immersion blender directly in the pan (or carefully transfer to a blender in batches) and blend until smooth. Return to low heat for a few minutes if needed to reach your desired consistency. Taste one final time, then adjust the seasoning.
Store: Keeps in a sealed jar in the refrigerator for up to 2 weeks, or freeze in portions for up to 3 months.

Notes

Nutrition Facts: Calories 74 Total Fat 2g Sodium 100mg Total Carbohydrates 14g Dietary Fiber 2g Total Sugars 11g
Protein 1g Calcium 23mg Iron 1mg Potassium 245mg