Herby Yogurt Plate + How I Approach Building A Balanced Plate

With nourish being my word for 2024 I’ve been striving to find sustainable ways to hone in on that. For me, the key to be sustainable when it comes to nutrition is balance.

Let me preface first by saying, I don’t have it all figured out. Believe me, if I did, you’d be the first to know, but I’m taking what I’ve learned and seeking a way of eating that fuels me to live the life I want to live.

A little background, when it comes to nutrition, I’ve been on both extremes. I’ve lived a life where my whole life revolved around “healthy” eating (low-carb, limited calories, etc.) and I’ve lived another (more recent life) where I was focused more on indulgence (if I want it, I eat it.) In those extremes I learned a lot of what I didn’t want. In my “healthy” extreme I learned that I didn’t want to feel like I was starving all the time. In my indulgent extreme I learned that my body aches when I don’t prioritize protein and reach for ice cream consistently. Both of those are really valuable lessons! With what I’ve learned, I’ve begun to move forward and try to strive for balance. I’ve moved towards a way of eating that makes me feel really, really good and doesn’t leave me starving.

This yogurt plate feels like the perfect example of balance to me. Here are a few things I considered when building this yogurt a plate that I hope you find helpful.

How I approach Building a Balanced Plate

When I’m building my plate there are four things I’m always looking for.

Protein - I strive for 20g-30g per meal, but if that sounds too advanced to calculate/track just focus on making sure that you have protein present (chicken, yogurt, tuna, steak, legumes, tofu, etc.). This should be about 25% of your plate.

Fat - Fat helps increase satiety and leave you walking away feeling more satisfied with your meal than if you didn’t have any fat. The most common way that I add a little fat to a plate is to drizzle olive oil on the vegetables and then sprinkle with a little salt. Another way is using olive oil or coconut oil to roast veggies. Although fat is important, you don’t need a lot of it to feel the satiety benefits. Aim for about 1 Tablespoon with your meal. Also, ensure that you’re not using canola oil, vegetable oil, or other processed oils that are actually more harmful than beneficial. Olive oil, avocado oil, and coconut oil are all good options. I also enjoy using nuts or seeds to add some fat — pumpkin seeds have been a recent favorite.

Carb - Carbs get a bad reputation. I could probably write an entire blog post about this, but for now just know that it’s okay to have carbs — especially if they’re complex carbs and paired with a protein and fat. When they’re paired with that protein and fat then the body won’t process them as quickly which means that they are more likely to keep you fuller longer. The carbs I strive to add to my plate are whole grains (oats, brown rice, farro, quinoa, whole wheat bread, etc.) as they are more nutrition dense than things such as (white rice, white bread, etc.) and they are metabolized more slowly in your body so you won’t get that blood sugar crash that the less nutrient dense options will give you. Although carbs are valuable, you don’t want to mainly consume carbs. You’ve got to leave room for the protein, fat, and veggies. Carbs should be about 25% or less of your plate.

Veggies - Last, but certainly not least is veggies. I generally try to make about 50% of my plate consist of veggies. They have lots of nutrients that are important, but also lots of fiber that will help keep you fuller longer. I get it though, veggies can get boring. One of my favorite ways to get out of a rut with veggies is to go to a new grocery store and see if I can find some fun options that inspire me. Some of my top current vegetables are purple sweet potatoes and watermelon radishes.

BONUS: (But also super important!) The last thing I look for when building a plate is flavor opportunities. I am always seeking ways to make a balanced and nourshing meal taste really great. For this particular plate pictured above i knew I wanted to use some yogurt so I started adding herbs and garlic to bring the yogurt to life. Other things i like to add to increase the nutrition and also flavor or a plate like this is to add kimchi, hot sauce, saurkraut, pickles, a drizzle of kefir, etc. These additions will keep your meals more interesting and make you more excited to keep eating healthy.

Your Turn

I hope you now feel empowered to build a plate that feels balanced and nourishing! Below I’ll share the recipe for the herby yogurt I used to build the plate pictured. Again, I don’t have all the answers, but this is how I’m seeking to find balance as I strive to nourish my body and live a vibrant life. This formula has been helpful to give me a little struture while still maintaining freedom to get creative and enjoy food.

What’s on the plate pictured?

• Herby yogurt (Recipe below)

• Chicken meatballs

• Watermelon radishes

• Cucumbers

• Tomatoes

• Farro

• A drizzle of olive oil and a sprinkle of salt

Herby Yogurt

Makes 4 servings

• 1 cup whole milk greek yogurt — I really like this brand

• 2 green onions, chopped

• 2 tablespoons fresh cilantro, chopped finely

• 1 tablespoon fresh dill, chopped finely (or use 2 teaspoons dried instead)

• 1 garlic clove, finely chopped

• 1/2 teaspoon salt

Combine all ingredients in a medium bowl. Spread onto a plate using a spatula or spoon and top with your favorite protein, carb, veggies, and fat. Enjoy!

Squash, Sage, + Pumpkin Butter Pizza on a Sourdough Crust

This squash, sage, and pumpkin butter pizza feels like the most midwest fall thing ever. It’s cozy, it’s got a little bit of sweetness, and the colors are so, so pretty.

When I posted this pizza on instagram last week you all went bananas. You wanted the details and you wanted them yesterday. Well, here they are!

The crust in this recipe is not as difficult as it sounds, but I also will not judge if you decide to just go with a store-bought crust. Trader Joe’s has some great options! Although the sourdough crust is heavenly, the toppings are where this pizza really shines. Feel free to swap the delicata squash with another type of squash— I just like the look of these delicata rounds — like little flowers. The blue cheese is optional, but I highly recommend it. If you’re feeling extra wild you could drizzle a little hot honey over the pizza and I know it would be delicious.

Onto the recipe.

Squash, Sage, + Pumpkin Butter Pizza on a Sourdough Pizza Crust

Crust recipe adapted from King Arthur Baking Company

Makes 1 large pizza

The Crust:

• 1 cup sourdough starter, unfed/discard

• 1/2 cup + 2 tablespoons water, lukewarm

• 2 1/2 cups All Purpose Flour

• 1 teaspoon table salt

• 1/2 teaspoon instant yeast

The toppings:

• 1 Tablespoon olive oil

• 1 red onion, diced

• 1/4 cup pumpkin butter

• 2 cups shredded mozzerella cheese

• 1 cup shredded sharp cheddar cheese

• 1 small delicata squash, sliced thinly into rounds

• 6 ounces of prosciutto, thinly sliced

• 4 ounces blue cheese, crumbled

• 16-20 fresh sage leaves

• crushed red pepper flakes, optional

• salt

For the crust:

Stir any liquid on top of your refrigerated starter back into it before measuring 1 cup into a large mixing bowl.

To make the dough: Weigh your flour; or measure it by gently spooning it into a cup, then sweeping off any excess. In your stand mixer, combine the water, the flour, salt, yeast, and sourdough starter. 

Mix to combine. Knead for about 7 minutes using a stand mixer with its dough hook, until the dough cleans the sides of the bowl.

Place the dough in a lightly greased container, cover, and let rise until almost doubled in bulk. This will depend your starter, but it can be anywhere form 2-4 hours. For a faster rise, place the dough in a warm spot.

For a thicker, large pizza: Oil an 18" x 13" half-sheet pan. Place the dough in the pan and press it out to the edges, again giving it a 15-minute rest before continuing if it starts to snap back.

Cover the pan and let the dough rise until it's as thick as you like.

While you’re waiting for the dough to rise go ahead and roast the squash and cook the onions.

Roast the Squash: Place the thinly sliced delicata rounds on a baking sheet. Drizzle the squash with a few pinches of salt. Roast at 400 degrees for 15 minutes or until the squash rounds are softened. Once they are soft remove from the oven and allow to cool.

Cook the Onions: Heat the olive oil in a medium size skillet over medium heat. Add in the diced red onions and allow to cook until they are nice and soft. This will take about 5 minutes. Once they are soft, set aside to cool until you are ready to assemble the pizza.

Assemble the pizza:

Preheat the oven to 450 degrees. While the oven is preheating begin layering the toppings. First, spread the pumpkin butter in a nice thin layer on the crust leaving about a 1/2 inch border all around the crust. Then spread the onions, mozzerella, cheddar, and blue cheese. Finish off the pizza with a sprinkle of crushed red pepper flakes (optional, but I like the spicy contrast to the sweet pumpkin butter), sage leaves, squash, and prosciutto. Bake for 15-20 minutes or until the cheese is melted and the crust is golden brown. Remove from the oven and allow to cool for a few minutes. Then, enjoy!

Sweet Potato + Broccoli Cheddar Frittata

When I was a night shift nurse, frittata formed the basis of my lunches. Since I was eating at like 2am it was nice to have something that was a bit lighter, but was also easy to prep ahead of time. Frittata is also cheap, delicious, and has an endless amount of possibilities! I usually just cook mine in my cast iron skillet and then divide it into 6 pieces — 3 for me, 3 for my husband. Easy peasy meal prep for the week!

I never had a set recipe for the frittata. I would always just see what we had and then go from there. Sometimes I had one veggie, sometimes I had multiple. Sometimes I used goat cheese and sometimes I didn’t. One of the combinations I found myself repeating most often was sweet potato + broccoli. There’s just something about that combo that is so, so good. I wanted to finally write this recipe down so you could have it as a good starting point to mix and match your own frittata combos. Happy cooking!

Sweet Potato + Broccoli + CHeddar Frittata

• 2 medium sweet potatoes, sliced thinly using a mandolin

• 2 tablespoons coconut oil

• 1 cup chopped broccoli florets

• 1 medium onion, diced

• 2 cloves of garlic, minced

• 14 eggs

• 2 TBS milk or half and half

• 1/2 teaspoon salt

• 1/2 teaspoon pepper

• 1/2 cup shredded sharp cheddar cheese (I love this brand)

• hot sauce and avocado for serving (optional)

Preheat your oven to 300 degrees.

Heat a large oven proof skillet on medium high heat. Slice the potatoes thinly using a cheese grater or mandolin. Add the coconut oil to the skillet and then once it has heated fully add in the sliced sweet potatoes. Add in the salt. Cook uncovered over medium-low heat stirring occasionally until the potatoes are tender.

Meanwhile, In a large bowl whisk together the milk and eggs together. Place the broccoli on top of the cooked potatoes and then pour the egg mixture on top of the broccoli. Sprinkle the shredded cheese on top of the eggs. Season with an additional shake of salt and pepper.

Place in the oven uncovered for 45 minutes or until the center of the frittata is no longer runny. Remove from the oven and let stand for 15 minutes before serving. Salt and pepper to taste.

Allow to cool slightly before serving. Serve with avocado and hot sauce. If you are meal prepping, allow it to fully cool and then divide it into individual containers and keep in the fridge for up to 5 days.

Spicy Italian Sausage Sauce with Sweet Potato Noodles

Here in Omaha the weather can’t quite makes its mind up it wants to be 70 and gorgeous or 50 and cloudy. Whatever it decides, we’re along for the ride. Chilly or gorgeous, this spicy Italian sausage sauce pairs perfectly with sweet potato noodles for a cozy and hearty dinner that doesn’t leave you feeling too heavy.

Spicy Italian Sausage Sauce with Sweet Potato Noodles

• 1 lb spicy Italian sausage

• 1 red bell pepper, diced

• 1 yellow bell pepper, diced

• 1 medium onion, diced

• 4 teaspoons garlic, minced

• red pepper chili flakes to taste

• 28 ounces diced tomatoes

• 2 teaspoons Italian seasoning

• 1 teaspoon salt

• 2 tablespoons olive oil

• 1 pound sweet potatoes, spiraled

• fresh basil for garnish

Place a large pot over medium heat. Put the olive oil in the pot and allow for it to heat for 30 seconds or so. Add in the Italian sausage and break up into small pieces with a spatula. Allow it to brown for about 3 minutes. Then add in the onions and peppers. Sprinkle in the salt, Italian seasoning, and red pepper flakes. Cook until the onions and peppers are soft, about 4-5 minutes. Add in the garlic and allow it to cook for 1 minute. Pour the diced tomatoes into the pot. Allow to simmer for 10 minutes.

Meanwhile take a non-stick skillet and place it over medium heat, put 1 tablespoon of olive oil in it and let it get hot. Place the spiraled sweet potatoes in the skillet and sauté until tender.

Serve the sauce over the sweet potato noodles and top with fresh basil.