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Be Well Table Food Blogger | Dietitian
Healthy and easy recipes
Nutrition tips

30/10/2026

This lunch has 14g of protein and is done in 10 minutes, while also getting ~4g of fiber!

Bonus: add another egg for about 20g of protein!

This is my favorite lunch to make because I usually have all the ingredients on hand and it truly keeps me full until dinner time.

Egg Salad:
•2 hard boiled eggs
•Chili crunch oil (Trader Joe’s, doing all the heavy lifting here, don’t skip it)
•Mayo (or Greek yogurt)
•Salt
•Favorite bread

Cucumber Salad:
•Mini cucumbers
•Cherry tomatoes
•Feta
•Olive oil, drizzled
•Garlic salt (Trader Joe’s, I restock this every single time I’m there)

16/10/2026

Hot take but I think I was more into the sides 🤪

Influenced by Kelly Stumpe - The Car Mom and Lizz St. John to try chicken salad chick and wow wow we wow.

The chicken salad was also good don’t get me wrong but the broccoli salad and the pickle hit the spot.

01/10/2026

7g of protein and no refined sugar in each donut!

My kids ate these all in one breakfast and we didn’t even need to leave the house to grab donuts (yay🤣)

Comment “recipe” and I’ll DM you the recipe for these yummy donuts!

Ps if you make these and plan to eat them throughout the week wait to put the frosting and sprinkles on so you don’t have soggy donuts!

25/09/2026

JP and I got ice cream on an early release day from school and the smallest size of the blizzard we ordered was preeeeetty big.

But I truly wasn’t worried because we don’t have food rules in our house (which doesn’t mean that majority of the time we eat non nutritious foods).

At one point while we were eating ice cream I asked him how his tummy felt and he said “still hungry” and I acknowledged it and then I simply said out loud “I’m not hungry anymore so I’m gonna stop eating mine so my tummy doesn’t hurt”. A few bites later he said the same thing.

Giving the chance for our kids to learn when they have overeaten and talk about the discomfort of it in a nonjudgemental way sets them up for a life full of delicious foods without guilt.

And you may think this does more harm and teaches our kids that “junk” food is okay all the time. That’s not the point of this… the point is that we can all enjoy these foods in moderation and learn that some foods taste and make us feel great and others taste great but don’t always make us feel great if we over do it.

Anyways!!! We eat ice cream in this house with no shame 👏

01/09/2026

I teamed up with The Dairy Alliance and OLIPOP for this Back-to-School segment and sending my oldest off to Kindergarten this year made “keeping my kids nourished for school” hit different than it ever has before.

Here’s what’s actually been on repeat in our kitchen this back to school season.

PB&J Smoothie
Mornings are chaos, so this one has to be fast. Real dairy milk gives kids steady energy for the school day plus nutrients like iodine and B12 that support the growing brain, and PB&J is a flavor combo most kids already love. Drinkable on the way out the door, which is half the battle some mornings.

Lunchbox Bakes (pancakes, muffins, zucchini bread)
Dietitian mom tip: dairy doesn’t have to sit next to the sandwich to count, it can be baked into the food itself. Kids need about 2 to 3 servings of dairy a day, so if yours won’t touch a cheese stick, try buttermilk or yogurt in the muffins, milk in the dip, or cheese folded into a pasta salad. Same calcium, vitamin D, and phosphorus for growing bones, just mixed in.

Grape Soda Popsicles
Still hot here even with school back in session, and these are how we’re cooling off after a long day outside without it just being straight sugar.

Sunset Punch
My favorite swap as a dietitian and a mom. A regular soda or juice box can run 30 to 40 grams of sugar. OLIPOP has 2 to 5, plus it’s an actual source of fiber, which most kids aren’t getting enough of. Grab the Tropical Punch flavor, pour it over ice, garnish with a pineapple slice, and you’ve got a Friday night drink the kids feel special having. Easy to pair with a movie and popcorn.

My goal every day isn’t perfection, it’s just getting one serving of dairy into each meal. Small and doable beats all or nothing.

Full recipes for the dairy recipes, plus more on where your local dairy actually comes from in North Carolina, are at thedairyalliance.com.

OLIPOP is at Target, Walmart, Whole Foods, and many other grocery stores if you want to grab a few flavors to try.

27/08/2026

I’m partnering with Green Giant Pumpkin to share the ultimate snack between school and evening activities.

This pumpkin dip has become my go-to for after-school and pre-practice pickups. It’s just canned pumpkin, cream cheese, and cinnamon, mixed together and ready in 5 minutes. Serve it with apple slices or graham crackers and it always disappears!

Not only do I love pumpkin flavor but also the fiber it adds to recipes!

Ingredients:
- 8 oz cream cheese, softened
- 1 15oz canned pumpkin puree
- 1/2 cup maple syrup
- 1 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- 1/4 tsp vanilla extract (optional)
- Pinch of salt
- Apple slices and/or graham crackers, for serving

Instructions:
1. Beat the softened cream cheese in a bowl until smooth, then mix in the pumpkin puree until fully combined. 
2. Add the maple syrup, cinnamon, nutmeg, vanilla, and salt, and beat again until the dip is smooth and creamy. Taste and adjust the sweetness or spice as you like.
3. Cover and chill for at least 30 minutes to let the flavors come together. It also thickens up a bit in the fridge. Serve cold with apple slices and graham crackers for dipping.

If your evenings are just as chaotic as mine, give this one a try!

20/08/2026

This is the last muffin recipe I’m ever making for my kids, and I say that with total confidence. Perfect for the back to school season we are entering!

No refined sugar, just real maple syrup, and my kids ask for these on repeat. Actually asking for seconds repeat. That almost never happens in my house, so when it does, I remake that recipe!!

I make a double batch on Sundays and freeze half, so breakfast is basically handled for the week too.

Comment RECIPE and I’ll send you the link! 🧁

Ingredients:
•2½ cups almond flour
•½ tsp baking soda
•½ tsp baking powder
•⅓ tsp cinnamon
•⅓ tsp salt
•3 large eggs
•⅓ cup pure maple syrup
•⅓ cup avocado oil
•1 tsp vanilla extract
•½ cup chocolate chips

Instructions:
1. Preheat oven to 350°F. Line a 12-cup muffin tin.
2. Whisk almond flour, baking soda, baking powder, cinnamon, and salt in a large bowl.
3. In a separate bowl, whisk eggs, maple syrup, avocado oil, and vanilla until smooth.
4. Pour wet into dry, stir until just combined. Fold in most of the chocolate chips, saving a handful for the tops.
5. Divide batter among muffin cups, about ¾ full. Scatter reserved chips on top.
6. Bake about 20 minutes, until golden and a toothpick comes out clean.
7. Cool in the pan, then move to a wire rack. Freeze extras once cooled.

Full recipe with substitutions is on the blog, bewelltable.com!

Couldn’t think of a better trip to celebrate our 10-year anniversary and that we are lucky enough to bring the most impo...
30/07/2026

Couldn’t think of a better trip to celebrate our 10-year anniversary and that we are lucky enough to bring the most important part of our marriage with us.

Through it all we will always have each other.

I love you, David 🫶

23/07/2026

I used to think snacks were just there to hold my kids over until the next meal. Now I tell every parent I know: use snacks to fill in the nutrition gaps.

If your kid is snacking 3 to 4 times a day, that’s a real chunk of their nutrition, not filler. Protein, fiber, produce, whatever they missed at the last meal, snack time is your second chance to get it in.

Save this for next time you’re stuck on snack ideas 👇

Cheese stick and apple. Hummus and crackers. Leftover chicken and fruit.

As a dietitian for 8 years and a mom of 3, this is one of the simplest mindset shifts that’s made snack time so much easier.

21/07/2026

Comment RECIPES and I’ll send you all 5 recipes 🧁

Okay confession: I have made more batches of muffins than I could ever imagine!

These 5 are always a hit with my 3 boys.

The muffins:
•Mini Banana Bread Muffins (whole wheat, no refined sugar)
•Gluten-Free Chocolate Chip Muffins (almond flour, no refined sugar)
•High Protein Lemon Blueberry Muffins (9g protein each)
•Kid-Friendly Spinach Banana Muffins (blender batter)
•Strawberry Chia Muffins (ready in 30 minutes)

Save this for when you a prepping for snacks or breakfast!

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