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!

Our Favorite Coffee, Food, + Sights in Barcelona and Seville, Spain

We visited Barcelona + Seville, Spain over New Year’s this year and I thought it would be fun to share a few of the places we loved and some thoughts I had that might help you in planning your future trip.

When we go back to Spain I think we will skip Barcelona, but it was an experience worth having. Seville on the other hand, I could have definitely have spent more time in. Below I’ve separated each city and then shared our Airbnb, transportation suggestions, whether or not Spanish was necessary, as well as our favorite coffee, food, + sights.

As always, feel free to send me any addiitonal questions or let me know if you’ve visited either of these cities and what your experience was!

Barcelona

Where we stayed

This was the Airbnb we stayed at. The asthetic of the space was everything we were looking for! It was clean and had everything we needed. The location was great. We were in the Vila de Gracia neighborhood and it was perfect! I would definitely recommend this place.

Transportation

Barcelona has a very strong public transportation system. They have both buses and a metro that can get you wherever you want to go. We used the metro to get to the airport and train station, but because of our great Aribnb location mainly walked otherwise which was perfect.

Language

The primary language used in Barcelona is Spanish. We are not fluent in Spanish by any means and we were able to navigate our way through pretty well. There was a significant amount of people that could speak English, but it’s always polite to at least attempt to communicate in Spanish first. It’s deifnitley worht learning a few phrases to help communicate.

Additional Tips / Thoughts

We went during a non-busy time (January) and the weather was a bit chilly (50’s/60’s) but the crowds were much more mild. You kind of have to pick your poison per se. We really don’t enjoy crowds so we were willing to brave the slighly chilly temps, but if you are looking for a warm Spanish getaway and aren’t deterred by crowds, then you might want to go closer to Summer or Fall.

Coffee

Three Marks Coffee - This was our top coffee in Barcelona for sure. I had read about this coffee shop in Standart and knew I had to go. Their coffee selection was fantastic and the vibe was bright and spacious. One of the pour overs we tried had mint as a tasting note which was super interesting!

Right Side Coffee formerly Satan’s Corner - Really great pour over menu with unique offerings. A bright space you could definitely sit and read or get some work done for a few hours.

Nomad Coffee - Tucked away in an adorable alley way you’ll find this small but mighty shop. When we first arrived there wasn’t anywhere to sit. There’s really only a few bar seats and then two benches to sit and wait for your coffee so if you’re looking for a place to sit and work for a few hours this probably isn’s the place. But if you want a pour over that will knock your socks off, you’re in the right spot. They had an extensive menu of pour overs that had us struggling to make a decision on which one to get. All of the baristas were incredibly kind and knowledgable. It’s also worth noting that the counters behind bar were incredibly clean — like unbelievably clean. I’ve worked in a coffee shop and I know that’s not easy to do. This is definitely our #2 pick for coffee in Barcelona.

Brew Coffee - Knowledgeable and kind baristas and a great pour over selection.

Slow Mov - This shop won our hearts over with great coffee and even better food. Both the cortado and pour over were incredible. We discovered this shop on our last day, but if we had found it on our first day I can guarantee we would have gone here multiple times.

Food

Bru - This place was located right next to Nomad Coffee. It had a super cute Scandinavian diner vibes that caught our eye. It’s located in a fun, secret passageway. The food was delicious. Josiah got the Eggs Benedict and I got the Shakshuka.

Honest Greens - If you’re looking for a cultural experience, this probably isn’t it, BUT this place is delicioys. We stumbled upon this place on New Year’s Day when we arrived in Barcelona and struggled to find food that was open. We lucked out though because the food was both delicious and nutritious! I wouldn’t say fly to Barcelona to go here, but if you need a healthy bite to eat this place will fit the bill.

Honestly, we did a lot of snacking during our time in Barcelona versus stopping for a full meal. There were a lot of restaurants that were closed since we were there around New Year’s. Definitely worth noting if you’re planning to be there around that time.

SIGHTS

La Sagrada Familia - This stunning cathedral is reason enough to visit Barcelona. We didn’t end up going inside because although we are interested in Architecture the 36 Euros to get inside didn’t necessarily seem worth it to us, Even just getting to see the outside was an experience. Take note is is currently under construtction and is not scheduled to be completed until 2026 so it’s very difficult to get photos without construction equipment.

Gothic Quarter - This neighborhood is definiteluy worth walking through if you love architecture.

Park Guell - This area was originally going to be a development for the rich, but it ended up being turned into a park. It’s 16 Euro to walk through.

La Rambla - A touristy tree lined road with shops. I definitley recommend taking a stroll down this street and landing at Mercari de La bouqueria (a really large market) to grab lunch or some fruit + veggies to take back to your Airbnb.

Picasso Museum - We ran out of time, but next time this will be a must for us.

Paella making class - This was a definite highlight of the trip. The class was offered in both Spanish and English. We chose English (Maybe one day we will get brave and take a Spanish only cooking class). We learned how to make traditional tapas, sangria, and paella. The class was about two hours and very interactive. There were about 8 total participants and we all contributed to the meal — chopping ingredients, adding ingredients, stirring, etc. The was cost $45/person and the experience was 10/10. I would highly recommend booking!

SevillE

Where we stayed

This was the Airbnb we stayed in. It had an adorable patio where we could sit and enjoy the fresh air and city sounds around us. A major bonus of this airbnb was the access to a washer (note: there is not access to a dryer so plan accordingly. Make sure you request access from the host when you meet her at the house.) Our host was such a gem and the location could not have been more perfect. We were right in the city center so we could easily walk anywhere we wanted in less than 20 minutes. It was perfect and I would definiltey recommend staying there again.

Transportation

Since our Airbnb location was so central we literally walked everywhere. When we arrived to Seville from Barcelona we arrived at the train station that was about a 25 minute walk from our Airbnb. You could have definitely gotten an uber if you preferred, but we both like walking and it gave us an excuse to see more of the city. When we left Seville we were flying out of the airport so we did have an Uber drive us there because walking was not an option. It was relatively affordable though.

Language

The primary language of this area of Spain was Spanish. We don’t know a lot of Spanish, but we did know enough to get around. It would be good to at least know a few phrases for ordering at restaurants and basic greetings, but you by no means need to be fluent.

Coffee

Muy coffee - I’d be lying if I said that this wasn’t the top reason we ended up visiting Seville. They serve Ineffable coffee and since we’ve been obsessed with them ever since we stumbled upon them in Lagos, Portugal we knew we had to visit the shop that works closely with the roastery (We had also hoped to visit the roastery that is also located in Seville, but we weren’t able to because of timing). They coffee shop has 500+ 5 star reviews on google and from our experience, I would say it is well deserved. The space is very small and earthy and warm, but also eclectic. Their pour over menu was impressive and the owners are three brothers who immediately make you feel like family. With this being the reason we traveled to Seville, they absolutely lived up to the hype and our travels were well rewarded.

Food

BraXAS - This tapas spot was right across the street from our Airbnb and was the perfect spot for us to indulge in some classic Spanish cuisine. We had a variety of tapas that had us both speechless!

Takitos Granitas - This place served up some really delicious cheese and dried meat in a cone. It was located right below our Airbnb and lended itself as the perfect stop for a snack or small dinner.

Sights

Plaza De Espana - This was easily one of our favorite things we saw on the trip. It’s a very, very cool plaza designed to sympolize peace between Spain and its former American colonies. It’s so detailed and gorgeous. It’s the perfect place to bring a picnic and hang out for a few hours.

Royal Alcazar of Seville - A royal palace that is still in use today. We didn’t actually visit the palace because we honestly weren’t interested in dealing with the crowds, but people talk highly of it.

Trianna neighborhood - This was a fun neighborhood to get out of the touristy areas and explore more of how the working class of Seville live. It gives a more authentic persepctive of what it would be like to live in the city.

Barrio Santa Cruz neighborhood - If you visit the palace you’ll end up in this neighborhood and be greeted with lots of incredible arcitecture that will have you

Metropolitan Parasol - This is the largest wood structure in the world and it was so cool to see! We didn’t actually pay the 5 Euro to go on top of the structure and take in the views and to be honest, i am kicking myself. If we go back we will definitely pay to go on top.

Sarah's Toasted Coconut Cake

Before trying this coconut cake I wouldn’t have thought of myself as a coconut cake person. I grew up with coconut cake being a staple of our Easter spread, but that coconut cake was more known for its adorable bunny face shape and cute licorice whiskers than flavor. Don’t get me wrong, there’s a time and place for adorably decorated cakes, but this cake didn’t leave me head over heals for coconut cake.

About a year and a half ago my friend Sarah brought this coconut cake to a cookout and since then I have changed my tune. I am officially a coconut cake person. The cake itself is perfectly spongy and the cream cheese frosting has the perfect tang contrasted with a touch of sweetness. This cake has captured my heart and I am positive it will capture yours.

Today I am so excited to have my friend Sarah here to share her recipe with us!

Tell us a little about yourself

Hi, I’m Sarah Spurlock!  I am a hair stylist, but am currently a stay at home mom.  I have 2 amazing daughters, Winnie (8), and Georgia (6), and have been married to my husband, Jeff, for 12 years.  I love to cook and bake, and it’s so rewarding for me when my family, or anyone else, happens to love something I make.  I am obsessed with coffee— V60 pour over or cappuccino for me, please. 

How did you get into baking?

I got into baking by spending time with my mom in the kitchen.  Food Network came out when I was little, and my Mom became hooked.  She had never really learned how to make anything from scratch, and being able to watch someone do it on tv made her determined to start.  When I got a little older, I began watching with her too, and was also hooked.  One of the main things I have memories of us making weekly was Banana Bread— so simple, but so comforting, and with 4 kids in my house, gone almost instantly.  As I got older, especially once I got married, I became determined to learn how to make all kinds of baked goods and desserts from scratch.  Now as a mom, I love to make treats for my girls.  My daughter Georgia had to go gluten-free 2 years ago, and I felt like I had to completely re-learn how to make a lot of things I had been making for years.  I feel like I’ve pretty much figured it out, but gluten-free baking definitely has a learning curve. 

What does baking mean to you? 

For me, baking is a way I show love to those around me.  I love making someone’s favorite treat, and seeing how excited it makes them.  Baking is also a way I love myself, and is therapeutic for me— I have definitely made brownies for myself at 9pm because I just have to have one.  Late night has become one of my favorite times to bake.  I love the precision and meticulousness of baking when I’m doing it alone, but I also love including my girls in it with me, knowing things won’t be perfect, but that they’re learning a fun skill, and that hopefully we’re making great memories together. I love how proud it makes my mom that I’m a good baker, knowing I wouldn’t be one if it weren’t for her showing me you can learn anything at any age if you really want to.

What makes this cake so special?

This coconut cake is special because I feel like it was the first time I really developed a recipe myself. I became curious about making coconut cake around Easter last year when tons of food blogs/social media pages were posting recipes. After reading recipe after recipe, I didn’t love the idea that most coconut cakes are just white cake covered in shredded coconut, or use extract/flavoring to make it taste like coconut. I felt like it needed to have more elements of natural coconut than that to truly be called coconut cake, so I started experimenting. I started by swapping out all the fat in the batter for virgin coconut oil. Then I decided to swap some of the sugar for coconut sugar, and the liquid for full fat coconut milk. The fragrance of coconut was so good, I knew I was getting somewhere. Then for the frosting, instead of just cream cheese, I decided to add some coconut oil as well. And lastly, to coat the cake, I decided to toast the coconut because we all know toasted coconut is way better than plain. What came from all this turned out to be a cake that my entire family, and many friends went crazy over, and I think I ended up making it around 10 times for different gatherings in less than a year!

Toasted Coconut Cake

Cake:

• 4 large eggs, separated into whites and yolks

• 1 cup solid virgin coconut oil at room temp

• 2 cups coconut sugar

• 2 teaspoons vanilla extract

• 1/2 teaspoons almond extract

• 1 13.5 oz can unsweet full fat coconut milk (make sure the fat and liquid are well mixed)

• 2 3/4 cup unbleached all purpose flour OR 1:1 Gluten-free flour (I use bob’s red mill 1:1)

• 1 teaspoon baking powder

• 1/2 teaspoon baking soda

• 1 teaspoon kosher salt

Frosting:

• 8 oz softened cream cheese

• 4 tablespoons softened salted butter

• 4 tablespoons solid room temp coconut oil

• 3 1/2 cups powdered sugar

• 1 teaspoons vanilla extract

• 1/4-1/2 tsp salt to taste

• 2 cups sweetened coconut flakes for decorating, toasted

  Step 1) Preheat the oven to 350 degrees F. Butter and flour two 9-inch cake pans OR 9x13

  Step 2) Separate the eggs into whites and yolks. Set the yolks aside. Beat the egg whites to stiff peaks, then set aside until ready to use.

  Step 3) Whisk together the flour, baking powder, baking soda and salt in a medium bowl. 

  Step 4) Beat together the coconut sugar and coconut oil in a large bowl with an electric mixer or with a stand mixer with paddle attachment until well combined, about 2 minutes. 

  Step 5) Add the egg yolks, and extracts, and beat until just combined. 

  Step 6) Starting and ending with the coconut milk, alternate between adding the coconut milk and dry ingredients until everything is just combined.

  Step 7) Gently fold in the beaten whites with a spatula until completely incorporated, but maintaining the volume. Be very careful not to over-mix!

  Step 8) Divide the batter evenly between the prepared round cake pans (I use a scale for this to ensure even sized cakes), or a 9x13.

  Step 9) Bake until a toothpick inserted to the middle of the cakes comes out clean, about 30-35 min for 2 rounds, or 40-45 min for 9x13. Keep oven on after removing cakes!

  Step 10) If using round pans, Let cakes cool for about 5 min, then slide a knife along the edge of the pans to make sure the cakes will release, and invert onto cooling racks. Make sure cakes are completely cooled before frosting, about 40 min.

  Step 11) While the cakes are cooling, make the toasted coconut. Make sure oven is still at 350. Spread the shredded coconut onto a cookie sheet and toast for 5 min. Pull it out, toss the coconut, and put it back in for another 5 min. You may need to repeat the last step one more time if it does not look evenly toasted, but keep an eye on it, it can burn quickly. Once it looks evenly golden, remove it and let it cool completely.

  Step 12) For the frosting, beat the cream cheese, butter, and coconut oil in a stand mixer or in a bowl with a hand mixer until very smooth, about 2 minutes. Add the vanilla and salt. Slowly start to add the powdered sugar, beating it in a little at a time. Beat until all the sugar is combined and the frosting is stiff but still light and fluffy. Add more sugar if it is too loose, or a little milk if it is too thick. Set aside at room temperature until you are ready to decorate.

  Step 13) Once everything is cool enough to decorate, frost the cakes. Gently press the toasted coconut into the frosting until the whole cake is completely coated in coconut.

  Step 14) Slice and serve! 

  Note: This cake is very temperature sensitive due to do all the coconut fat. In cold temps, the cake will harden, so it needs to be stored in an area that stays mildly warm. In hot temps, the frosting can melt very easily, so store it in a cool place away from any direct sunlight. You can refrigerate this cake if you are making it a day ahead of time, but it would need to be pulled out at least 4-6 hours ahead of time to ensure it has time to soften. I’ve found this cake is best when served fresh, and eaten within a few days.

How to Make Starbucks Egg Bites At Home

I love Starbucks egg bites! I think they make a really great breakfast —they’re fluffy, flavorful, and protein-packed. The price tag on these little egg bites is a major hang up for me though. Don’t get me wrong, I’m not above paying $6 for them if I’m traveling, BUT I refuse to do it on the regular.

That being said, I have tried to make egg bites at home before to get my fix without breaking the bank and they were fine, but they lacked the fluffiness that the Starbucks egg bites offer. HOWEVER, I discovered two key elements that make them fluffy and delicious.

The first key is cottage cheese. The cottage cheese should ideally be full fat to get the creamiest results. If you use lowfat the bites will end up with some excess water content which does not sound delicious.

The second key element is the water bath. The water bath works as a make shift sous vide method that allows the eggs to cook slowly and evenly. It truly is key! I know it sounds like an annoying extra step, but I promise that it is worth your effort.

The egg mixture comes together really quick. All you have to do is toss the eggs, cottage cheese, and cheese in a blender. Once you have your egg mixture prepped you can get creative with your add-ins. I personally love to use these chicken sausages from Costco and kale, but the sky is the limit. I would recommend cooking any meat or veggies that you’re going to be adding into the egg bites before putting them in the cups unless it is a precooked meat (like the chicken sausages I use) or a leafy green. Peppers, onions, broccoli, bacon, etc. will be best if cooked prior to placing in the cups.

I hope these inspire you to save a little money and make them in your own kitchen!

Copycat Starbucks Egg Bites

Makes 12 egg bites

• 8 eggs

• 1 cup whole milk cottage cheese (using the whole milk cottage cheese will reduce the water content)

• 1 cup shredded sharp cheddar (or cheese of choice)

• 1/2 teaspoon Salt

• 1/4 teaspoon black pepper

• Add-ins, bacon, chicken sausage, kale, roasted peppers, roasted onions, extra cheese, etc.

Preheat the oven to 325 degrees F. Coat a 12-cup silicone or other nonstick muffin pan with olive oil (I really like to use this spray.)

Combine eggs, cottage cheese, cheddar cheese, salt, and pepper in a blender and blend at medium speed until smooth.

Meanwhile, bring a kettle full of water to boil.

Place the greased muffin pan in a large, high-rimmed 9x13 pan. Place your add-ins inside the cups. I recommend precooking whatever veggies or meat you’re using (spinach, kale, and other leafy greens are the exception. They can go in raw and will cook up just fine.)

Then divide the egg mixture among the cups, filling them about 3/4 full. I used larger muffin tins in the photos so they are not quire as full.

Carefully pour boiling water into the 9x13 rimmed pan (avoiding getting eggs), until water reaches halfway up the sides of the muffin pan. Carefully transfer to the oven and bake until eggs are just firm, about 25 to 30 minutes. Let cool 5 minutes before removing the bites from the pan.

Note: Store in the fridge for up to 5 days. I’ve tried to freeze the egg bites and then heat them up and I honestly wouldn’t recommend this as the moisture condensates when they’re cooked and they are definitely not in their prime. If you’re torn between throwing some out and freezing them, you can definitely freeze them, but know that is not how they are going to be their best.