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.

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Simple Fresh Crab Cakes with Lemon Yogurt Dip - Be Well Company

Simple Fresh Crab Cakes with Lemon Yogurt Dip

Fresh, golden, and full of simple coastal flavor — these crab cakes are one of those recipes that feels elegant without being complicated.

They’re crisp on the outside, tender on the inside, and made with fresh lump crab, lemon, herbs, and just enough panko to hold everything together. Served warm with a creamy lemon yogurt dip, extra lemon wedges, and a simple green salad, this is a beautiful lunch, light dinner, or weekend recipe to bring to the table.

I love recipes like this because they feel both nourishing and special.

Simple ingredients.
Fresh flavor.
A little golden crunch.
A creamy, lemony dip.
And a plate that feels like sunshine.

Why We Love It

Fresh Lump Crab
Delicate, naturally sweet, and full of protein, fresh crab makes these cakes feel light yet satisfying.

Lemon
Lemon zest and juice brighten the crab cakes and the yogurt dip, adding that clean, fresh flavor that makes everything come alive.

Greek Yogurt
Used in both the crab cakes and the dip, Greek yogurt adds creaminess, protein, and a lighter feel than traditional mayo.

Fresh Herbs
Parsley, chives, or dill bring color, freshness, and that simple garden flavor we love.

A Simple Green Salad
The perfect way to serve these crab cakes — fresh greens, avocado, tomato, olive oil, lemon, and a little sea salt.

Simple Fresh Crab Cakes

Ingredients

1 pound fresh lump crab meat, picked over for shells
1 large egg
2 tablespoons plain Greek yogurt or mayo
1 teaspoon Dijon mustard
1 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 tablespoon chopped parsley or chives
1/2 cup panko breadcrumbs, plus more if needed
1/2 teaspoon Old Bay seasoning, optional
pinch of sea salt and black pepper
1 to 2 tablespoons olive oil or avocado oil, for cooking

Instructions

In a bowl, whisk together the egg, Greek yogurt or mayo, Dijon mustard, lemon zest, lemon juice, herbs, Old Bay if using, sea salt, and black pepper.

Gently fold in the crab meat and panko breadcrumbs, being careful not to break up the crab too much. The mixture should hold together but still feel light and delicate. Add a little more panko if needed.

Shape into 6 to 8 small patties.

Place the crab cakes on a plate and chill for 20 to 30 minutes. This helps them hold together while cooking.

Heat olive oil or avocado oil in a skillet over medium heat.

Cook the crab cakes for 3 to 4 minutes per side, or until golden, crisp, and warmed through.

Transfer to a plate and serve warm.

Lemon Yogurt Dip

Ingredients

3/4 cup plain Greek yogurt
1 tablespoon lemon juice
1 teaspoon lemon zest
1 teaspoon Dijon mustard
1 tablespoon chopped dill, parsley, or chives
1 small garlic clove, finely grated, optional
sea salt and black pepper, to taste

Instructions

Stir all ingredients together in a small bowl until smooth and creamy.

Taste and adjust with more lemon, herbs, sea salt, or black pepper as desired.

Chill until ready to serve.

Natalie’s Favorite Way To Serve It

I love serving these crab cakes warm over a simple green salad with sliced avocado, ripe tomato, a spoonful of lemon yogurt dip, extra herbs, and a generous squeeze of fresh lemon.

A drizzle of olive oil, flaky sea salt, and cracked black pepper make it feel beautiful and complete.

Glow Note

This is the kind of recipe that reminds me how simple food can still feel elevated.

Fresh crab.
Bright lemon.
Creamy yogurt.
Tender greens.
A linen napkin on the table.

Nothing too fussy — just beautiful, nourishing ingredients prepared with care.

 

 

Love + Eat Well,
Natalie

Crispy Zucchini & Cabbage Fritters with Lemon Basil Yogurt - Be Well Company

Crispy Zucchini & Cabbage Fritters with Lemon Basil Yogurt

A simple way to turn garden vegetables into something everyone reaches for.

There are certain recipes that start as a way to use what’s in the refrigerator and quickly become favorites. These zucchini fritters were one of those happy surprises.

Made with fresh zucchini, shredded cabbage, eggs, almond flour, and a handful of pantry spices, they’re crispy around the edges, tender in the center, and packed with flavor. We love serving them warm with a dollop of lemony Greek yogurt and fresh basil from the garden.

They’re simple enough for a weekday lunch, beautiful enough for brunch with friends, and nourishing enough to make you feel good long after the meal is over.

Ingredients

For the Fritters

  • 2 medium zucchini, shredded
  • 2 cups shredded green cabbage
  • 2 large eggs
  • ½ cup almond flour
  • 2 cloves garlic, minced
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ¼ teaspoon red chili flakes
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper

For Cooking

  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon grass-fed butter

Lemon Basil Yogurt

  • 1 cup plain Greek yogurt
  • Juice of ½ lemon
  • Fresh basil, thinly sliced
  • Pinch of sea salt

Instructions

  1. Place shredded zucchini in a clean kitchen towel and squeeze out excess moisture.
  2. In a large bowl, combine zucchini, cabbage, eggs, almond flour, garlic, garlic powder, onion powder, chili flakes, sea salt, and pepper.
  3. Mix until fully combined.
  4. Heat olive oil and butter in a large skillet over medium heat.
  5. Scoop about ¼ cup of mixture for each fritter and gently flatten in the pan.
  6. Cook for 3–4 minutes per side, until golden brown and crisp.
  7. Transfer to a paper towel-lined plate while finishing the remaining fritters.
  8. In a small bowl, stir together Greek yogurt, lemon juice, basil, and a pinch of sea salt.
  9. Serve warm with the lemon basil yogurt spooned over the top or alongside for dipping.

Why It’s Glow Food

These fritters are packed with ingredients that nourish from the inside out.

Zucchini and cabbage provide fiber, antioxidants, and phytonutrients that support digestion and overall wellness. Eggs contribute high-quality protein, while almond flour offers healthy fats and nutrients that help keep blood sugar balanced. Greek yogurt adds additional protein and beneficial probiotics, supporting a healthy gut—one of our favorite foundations for vibrant skin and wellness.

Fresh basil and lemon brighten the dish while providing antioxidants and fresh flavor that makes healthy eating feel anything but boring.

Easy Swaps

Add More Protein

  • Stir in crumbled feta.
  • Top with smoked salmon.
  • Serve alongside grilled chicken.

Make Them Dairy-Free

  • Use avocado oil instead of butter.
  • Serve with a dairy-free yogurt alternative.

Boost the Veggies

  • Add shredded carrots.
  • Mix in chopped spinach.
  • Add finely diced scallions.

Herb Variations

  • Fresh dill
  • Chives
  • Parsley
  • Mint

For Extra Crunch

  • Sprinkle with toasted pumpkin seeds before serving.

These are best enjoyed warm, preferably outdoors on a sunny afternoon with people you love around the table.

 

Love + Eat Well,

by natalie

 

How To Cut a Pomegranate (Without the Mess) - Be Well Company

How To Cut a Pomegranate (Without the Mess)

A simple kitchen guide from Natalie’s kitchen — the easiest way to open and seed a pomegranate without staining your entire countertop in the process.

Okay…let’s be honest.

Pomegranates can feel slightly aggressive the first time you try cutting one.

Beautiful? Yes.

Messy? Also yes.

But once you learn the right technique, they become surprisingly easy to work with — and absolutely worth it for those bright juicy antioxidant-packed little gems.

I use pomegranate seeds constantly in smoothies, salads, yogurt bowls, and snack plates during the cooler months because they instantly make everything feel fresh, vibrant, and beautiful.

And the good news?

You do not need to attack them with brute force and end up repainting your kitchen magenta.

Here’s the easy low-mess way I do it.

What You’ll Need

  • sharp knife
  • large bowl
  • wooden spoon or regular spoon
  • cutting board

Optional:

  • apron or dark shirt
  • kitchen towel

Method One — The Water Bowl Method

(My personal favorite for the least mess.)

Step 1 — Slice Off the Top

Using a sharp knife, cut about 1/2 inch from the crown of the pomegranate to expose the inside.

Step 2 — Score the Skin

Look for the natural ridges running down the fruit.

Using your knife, lightly score along those sections from top to bottom without cutting deeply into the seeds.

Usually 5–6 sections.

Step 3 — Pull Apart

Gently pull the pomegranate apart along the scored sections.

Step 4 — Submerge in Water

Fill a large bowl with water and place the pomegranate sections inside.

Using your hands, gently loosen the seeds underwater.

The seeds will sink while the white pith floats.

Step 5 — Skim + Strain

Remove the floating pith and strain the seeds.

Done. Minimal mess. Minimal stress.

Alternative Method — The Spoon Tap

If you do not want to use water:

Hold a pomegranate section cut-side down over a bowl.

Using a wooden spoon, firmly tap the back of the fruit until the seeds begin falling out.

Rotate and repeat until mostly emptied.

Fair warning:
This method is faster…but slightly more chaotic.

Tips

  • Wear something you do not mind potentially splattering.
  • Use a sharp knife for cleaner cuts.
  • Wash surfaces quickly if juice spills to avoid staining.
  • Save any juice collected in the bowl — it’s delicious in smoothies or sparkling water.

Glow Note

Pomegranates are one of my favorite glow foods this time of year.

Bright little antioxidant-rich jewels that instantly make everyday meals feel prettier and more nourishing.

And honestly once you get the hang of cutting them…you’ll start adding them to everything.

Love + Eat Well,
Natalie