From The Table

"Beauty does not need to be rushed" - Natalie

Feed Your Glow

Nourishing recipes, glow foods, and slower living inspiration from Natalie’s kitchen.

White Bean & Grilled Corn Summer Salad - Be Well Company

White Bean & Grilled Corn Summer Salad

A Glow Food Side Dish for Backyard Gatherings

There is something about summer meals shared outdoors that feels different. The pace slows. The conversations linger. The table fills with simple dishes made from ingredients that are at their peak.

This White Bean & Grilled Corn Summer Salad is one of those recipes I find myself returning to all season long. It comes together quickly, can be made ahead, and pairs beautifully with everything from grass-fed hamburgers to grilled vegetables and fresh watermelon.

Most importantly, it is filled with what I like to call glow foods—whole, nutrient-dense ingredients that nourish from the inside out. Creamy white beans provide plant protein and fiber to support digestion and balanced blood sugar. Sweet summer corn offers antioxidants and natural sweetness, while fresh herbs, avocado, and extra virgin olive oil bring healthy fats and phytonutrients that help support radiant skin and overall wellness.

It’s the kind of dish that feels both comforting and fresh, proving that healthy food never has to be complicated.

Ingredients

  • 2 cans cannellini beans, drained and rinsed
  • 3 ears fresh corn, grilled and kernels removed
  • 1 ripe avocado, diced
  • 1 cup cherry tomatoes, halved
  • ¼ cup red onion, finely diced
  • ¼ cup fresh parsley, chopped
  • 2 tablespoons fresh basil, sliced

Lemon-Lime Dressing

  • 3 tablespoons extra virgin olive oil
  • Juice of 1 lemon
  • Juice of 1 lime
  • 1 teaspoon Dijon mustard
  • 1 small garlic clove, grated
  • Sea salt and freshly cracked pepper to taste

Directions

  1. Grill the corn until lightly charred and allow it to cool.
  2. Combine the beans, corn, avocado, tomatoes, onion, parsley, and basil in a large bowl.
  3. Whisk together the dressing ingredients.
  4. Pour over the salad and gently toss.
  5. Taste and adjust seasoning as desired.
  6. Refrigerate for 30 minutes before serving to allow the flavors to come together.

Serves 6–8 as a side dish.

Easy Swaps

This recipe is wonderfully forgiving and easy to adapt with what you have on hand.

  • No cannellini beans? Use Great Northern or butter beans.
  • Add crumbled feta or goat cheese for extra richness.
  • Swap basil for fresh dill or cilantro.
  • Add diced cucumber for extra crunch.
  • Stir in arugula just before serving.
  • For additional protein, add grilled chicken or wild-caught salmon.

Why It’s Glow Food

At Love + Be Well, we believe beauty begins with nourishment.

White beans are rich in fiber and plant-based protein, helping support digestion, steady energy, and a healthy gut microbiome. Extra virgin olive oil provides beneficial polyphenols that help combat oxidative stress, while colorful vegetables and herbs contribute antioxidants that support healthy aging and glowing skin.

This simple salad delivers nourishment without feeling heavy—exactly the way summer eating should feel.

Here’s to cool evenings, full tables, and food that loves you back.

 

Gather, nourish, glow.

 

Love + Eat Well,

Natalie

Lemon-Coconut Green Glow Smoothie - Be Well Company

Lemon-Coconut Green Glow Smoothie

A bright, creamy green smoothie from my kitchen — naturally sweet, mineral-rich, and finished with a little lemon that makes everything taste cleaner and more alive.

Simple ingredients. A soft reset. The kind of glow food you can sip.

Why We Love It

Spinach  
Mineral-rich greens that support gentle daily detox pathways and that “clearer skin” feeling from within.

Lemon (Yes, with the rind)  
A burst of vitamin C to support collagen + brightness — and the rind adds a fresh, aromatic lift that makes this smoothie taste like sunshine.

Chia Seeds  
Fiber + omega-3s to support digestion, balance blood sugar, and keep you feeling satisfied.

Coconut + Coconut Milk  
Healthy fats to nourish the skin barrier and make the whole thing creamy and grounding.

Dates + Banana  
Nature’s sweetness — plus potassium and quick energy that still feels steady.

Ingredients
- 1 banana  
- 6 ice cubes (about a handful)  
- 1 slice lemon, with rind (seeded, well-washed)  
- 1 tsp chia seeds  
- 1 Tbsp dried coconut (unsweetened)  
- 3 dried pitted dates  
- 1 large handful spinach  
- Coconut milk, to blend (start with 1 cup)

Directions
Add coconut milk to the blender first, then layer in spinach, banana, dates, lemon slice, chia, coconut, and ice. Blend until completely smooth and creamy. Add a splash more coconut milk if you want it looser, or a few extra cubes of ice if you want it thicker.

Easy Swaps
- No coconut milk? Use filtered water + a spoonful of coconut yogurt (or plain Greek yogurt if you do dairy).  
- No dates? Add 1–2 teaspoons maple syrup or honey, then adjust to taste.  
- Want it thicker? Freeze the banana and use fewer ice cubes.  
- Spinach swap: baby kale works beautifully (slightly more earthy, just as nourishing).  
- Want more protein? Add a scoop of collagen peptides or a spoonful of hemp hearts.

Glow Note
This is one of my favorite kinds of recipes — quick, real, and quietly powerful.  
No rules. No perfection. Just whole ingredients blended together beautifully.

Love + Eat Well,  
Natalie

Maple Cinnamon Coffee Soda - Be Well Company

Maple Cinnamon Coffee Soda

FROM THE TABLE

A slow afternoon drink with just enough sparkle.

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There's a particular kind of afternoon that calls for something other than another hot cup of coffee.

The kind where the day has softened a little, the to-do list can wait, and what you really want is five quiet minutes that feel like yours.

This is that drink.

Light and lightly sweet, with the warmth of cinnamon and a gentle lift from espresso — it's a small ritual you can make in under two minutes. No café required. No fuss. Just a glass of something beautiful that reminds you to slow down and actually taste your afternoon.

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What You'll Need

- 2 shots espresso
- Sparkling water
- Splash of coconut milk
- 1–2 tsp pure maple syrup
- Ice
- Cinnamon
- *Optional: a thin slice or small squeeze of fresh orange

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To Make

Fill a glass generously with ice, then pour in your sparkling water.

Stir in the maple syrup and a small splash of coconut milk — just enough to soften the edges.

Slowly pour the espresso over the top and watch it drift down through the glass.

Finish with a dusting of cinnamon. Add a slice of orange on the rim or a small squeeze into the glass if you're feeling it — it lifts the whole thing beautifully.

Sit down. Breathe. Sip slowly.

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Easy Swaps

- No espresso? Strong brewed coffee works beautifully — just let it cool first
- No coconut milk? Try oat milk or a splash of cashew cream for the same soft richness
- No maple syrup? Raw honey or a few drops of liquid monk fruit are lovely clean alternatives
- No sparkling water? Still water works — you'll lose the fizz but keep all the flavor
- Want more citrus? Use a full squeeze of orange and add a little zest to the rim for a café-style finish
- Caffeine-free? Swap espresso for a shot of chicory or dandelion root concentrate — earthy, grounding, and surprisingly good

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A Note from Natalie

This one came from a slow Friday afternoon in the studio. I wanted something cold and a little celebratory — but still clean, still nourishing. Coconut milk instead of cream. Maple instead of refined sugar. Sparkling water for the sparkle.

Sometimes the smallest swaps make the most beautiful rituals.

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Simple. Refreshing. A little café moment, entirely your own.

Love + Eat Well,
Natalie — The Skincare Chef


Italian Sub Pasta Salad | From the Table - Be Well Company

Italian Sub Pasta Salad | From the Table

From the Table


Italian Sub Pasta Salad


All the nostalgic flavors of an Italian sub — reimagined with cleaner, glow-forward ingredients that nourish as much as they satisfy. This hearty pasta salad is packed with healthy fats, probiotic-rich additions, antioxidant-filled vegetables, and protein to help support glowing skin, energy, and balanced blood sugar.


When possible, we always recommend choosing the highest-quality ingredients you can find: uncured salami, organic vegetables, fresh grated Parmigiano Reggiano, and a clean avocado-oil mayo with no seed oils.


Ingredients


  • 12 ounces sourdough pasta, cooked and cooled
  • 1/4 cup clean mayo (we love one made with avocado oil and no seed oils)
  • 3 tablespoons red wine vinegar
  • 3 tablespoons olive oil
  • 3 garlic cloves, finely grated
  • Pinch of raw sugar or monk fruit
  • Sea salt + freshly cracked black pepper


Add-ins


  • 8 ounces fresh mozzarella, torn into pieces
  • 1 cup Castelvetrano olives, pitted and halved
  • 1 cup organic artichoke hearts, quartered
  • 3 ounces uncured spicy salami or soppressata, sliced
  • 1/3 cup sliced pepperoncini
  • 1/4 cup freshly grated Parmigiano Reggiano
  • 1/2 teaspoon red pepper flakes
  • A few big handfuls organic spinach
  • Thinly sliced red onion
  • Optional: sliced organic red peppers
  • Spaghetti dust or Italian seasoning, for finishing


Optional Flavor Boost


  • Chopped pickles stirred into the dressing
  • A splash of olive or pepperoncini brine


Directions


Cook the sourdough pasta according to package directions. Drain and let cool slightly.


In a large bowl, whisk together the mayo, red wine vinegar, olive oil, garlic, sugar, salt, and pepper until creamy and combined. If you love that classic deli-style tang, stir in chopped pickles and a splash of brine.


Add the cooked pasta along with the mozzarella, olives, artichokes, uncured salami, pepperoncini, parmesan, red onion, spinach, and optional red peppers. Toss until everything is beautifully coated.


Finish with red pepper flakes and a generous sprinkle of spaghetti dust before serving.


Serve chilled or at room temperature.


Glow Food Benefits


  • Garlic + olive oil support heart health and healthy inflammation response.
  • Spinach, red onion, and peppers provide antioxidants that support skin health and cellular protection.
  • Fermented and brined ingredients like pepperoncini and pickles can help support digestion and microbial diversity.
  • Fresh parmesan and mozzarella add satisfying protein and calcium for balanced meals.
  • Sourdough pasta may be gentler to digest thanks to the fermentation process.


Comfort food with a little glow built in.

 

Love + Eat Well

Kombucha Berry Sorbet - Be Well Company

Kombucha Berry Sorbet

A quick refreshing frozen treat from Natalie’s kitchen — frozen berries, kombucha, citrus, and optional ginger blended into the easiest glow-food sorbet.

This little sorbet feels almost too easy to count as a recipe.

But honestly?

Those are usually the best ones.

Cold, fruity, refreshing, lightly tangy from the kombucha, and perfect when you want something sweet without feeling overly heavy afterward.

I especially love this when my throat feels scratchy or I just want something icy and refreshing after dinner.

And somehow it always feels a little fancy served in a pretty glass.

Minimal effort. Maximum charm.

Why We Love It

Kombucha

Adds brightness and probiotics while helping support gut balance.

Frozen Berries

Packed with antioxidants and vitamin C that help support healthy glowing skin.

Lemon or Lime

Fresh citrus brightens the flavor and adds extra freshness.

Ginger

Optional but wonderful for adding warmth and a little spicy bite.

Coconut Milk

Turns it extra creamy and indulgent if you drizzle some over the top.

Ingredients

  • kombucha
  • frozen berries
  • splash lemon or lime juice

Optional:

  • ginger juice
  • full-fat coconut milk
  • fresh mint
  • extra berries

Directions

Add frozen berries to a blender.

Pour in just enough kombucha to blend smoothly while keeping a thick sorbet-like consistency.

Add citrus juice and ginger juice if using.

Blend until thick, creamy, and smooth.

Serve immediately in chilled glasses or bowls.

Optional: drizzle with full-fat coconut milk for an extra creamy finish.

Natalie’s Favorite Version

Frozen strawberries + lime juice + a tiny splash of ginger.

Simple and so refreshing.

Glow Note

I love recipes like this because they make nourishing ingredients feel playful and fun.

A little frozen treat. A little glow support. A little kitchen magic in five minutes.

That’s my kind of dessert.

Love + Eat Well,
Natalie