Katharine Rosenthal, RDN

Written By Shannon Baker

Katharine is a registered dietitian who specializes in making healthy eating easy and approachable. She creates simple, flavorful recipes that come together quickly. Her favorite dishes are the ones that require minimal prep but taste delicious! Check out her easy and healthy recipes at bewelltable.com.

Recent Posts

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Lactose-Free Dairy Products for Holidays Without Discomfort
Lactose-Free Dairy Products for Holidays Without Discomfort

The holidays is a season built on comfort and connection, and the last thing anyone wants is stress about the food on their plate. If lactose has caused you to have tummy troubles in the past, that doesn’t mean you have to skip the creamy, nostalgic dishes you love! With a few simple swaps, you can enjoy the great holiday spread and still feel good afterward!

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Low-Lactose Dairy Products for Creamy, Dreamy Dairy Comfort
Low-Lactose Dairy Products for Creamy, Dreamy Dairy Comfort

Struggling with lactose intolerance? Discover easy tips and real dairy options like lactose-free milk and aged cheeses to enjoy creamy, comforting meals without discomfort.

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Dairy Foods May Support Sleep in Stressful Seasons
Dairy Foods May Support Sleep in Stressful Seasons

The holidays are here! Between hosting, travel, and jam-packed calendars, high stress can throw off your sleep, making everything feel a little less festive. When you're stressed, falling and staying asleep becomes harder. But poor sleep can also worsen stress, making us reach for less-than-ideal foods. It’s a vicious cycle but better sleep-friendly nutrition can help break it!

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Low-Lactose Dairy Freezer-Friendly Comfort Food Meals
Low-Lactose Dairy Freezer-Friendly Comfort Food Meals

You don’t have to choose between comfort food and digestive comfort. If you’re managing lactose intolerance, the good news is that creamy, satisfying dishes can still be part of your menu — with just a few simple swaps that make all the difference.

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Low-Lactose Dairy Comfort Meals the Whole Family Will Love
Low-Lactose Dairy Comfort Meals the Whole Family Will Love

For anyone with lactose intolerance, comfort foods that often feature creamy milk and cheese can sometimes come with a little discomfort. You don’t have to give up creamy, cozy meals! Oftentimes, dairy products that have no or low lactose can be used as a simple swap, leaving you without tummy troubles and enjoying those special meals fully.

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Dairy Snacks Offer a Balanced & Stress-Free Halloween
Dairy Snacks Offer a Balanced & Stress-Free Halloween

Halloween is such a memorable time for kids because it is a mixture of a love of costumes and imagination with fun activities like trick-or-treating and carving pumpkins. Added sugar intake is higher these days, and that’s a real concern for many parents. But Halloween only comes once a year, and the joy of trick-or-treating shouldn’t come with guilt. Instead of stressing, we can bring some balance to the day by pairing candy with protein, which will help keep kids satisfied and energy levels steady.

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High-Protein Dairy Can Power Balanced Back-to-School Meals
High-Protein Dairy Can Power Balanced Back-to-School Meals

The first few weeks back at school can be a tough adjustment for the whole family. Mornings start earlier, routines change, and calendars fill up. One of the best ways to support your kids during this transition is to ensure everyone stays fueled throughout the day.  A good school day starts with a good breakfast. Think of it as setting the tone for the day. Try to include at least one fruit, veggie, whole grain, protein, and dairy food with each meal. 

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Add Milk: Why Milk Is a Smart Protein Choice for Women
Add Milk: Why Milk Is a Smart Protein Choice for Women

Did you know that 1 in 2 women over age 50 will break a bone due to osteoporosis? This is a powerful reminder that bone health isn’t just a concern for our later years. In fact, the habits we form in our 20s, 30s, and 40s lay the foundation for a lifetime of strength, mobility, and independence. June is National Dairy Month, and it is a great time to talk about how the complete protein in real milk supports bone health and offers an easy, accessible way to boost your intake.

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Dairy Recipes
Zucchini Bread
Zucchini Bread
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Pumpkin Baked Oatmeal Casserole
Pumpkin Baked Oatmeal Casserole
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Mini Pancake Muffins with Real Dairy Foods for Rich Flavor
Mini Pancake Muffins with Real Dairy Foods for Rich Flavor

These mini pancake muffins with real dairy foods are a fluffy, bite-sized breakfast made with whole milk and butter. An easy, kid-friendly recipe ready in 25 minutes.

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Dairy Snacks: Homemade Yogurt Tubes for any Season
Dairy Snacks: Homemade Yogurt Tubes for any Season

These homemade yogurt tubes are a quick, high-protein dairy snack made with Greek yogurt and fruit. A freezer-friendly lunchbox idea ready in 5 minutes.

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High-Protein Dairy Snacks: Cottage Cheese Pizza Bagels
High-Protein Dairy Snacks: Cottage Cheese Pizza Bagels

These high-protein dairy cottage cheese pizza bagels are a twist on a classic. An easy, kid-friendly lunch or snack ready in 25 minutes.

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High-Protein Dairy Breakfast: Cottage Cheese Banana Pancakes
High-Protein Dairy Breakfast: Cottage Cheese Banana Pancakes

This high-protein dairy breakfast of cottage cheese banana pancakes are naturally sweet, and made with oats. A quick, freezer-friendly breakfast ready in 15 minutes.

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Breakfast Sandwich with Real Dairy Foods: Egg and Sausage
Breakfast Sandwich with Real Dairy Foods: Egg and Sausage

This easy egg and sausage breakfast sandwich with real dairy foods (cheddar cheese and milk) is perfect for meal prep. Freezer-friendly and ready in 20 minutes for busy mornings.

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Rich Low-Lactose Mac and Cheese with Real Dairy Foods
Rich Low-Lactose Mac and Cheese with Real Dairy Foods

Made with lactose-free milk and naturally low-lactose cheddar cheese, this quick 30-minute recipe is perfect for anyone who wants mac and cheese that’s gentle on digestion but big on flavor. The sauce comes together in minutes, and the panko topping adds an irresistible golden crunch.

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Low-Lactose Dairy Loaded Potato Soup for Cold Days
Low-Lactose Dairy Loaded Potato Soup for Cold Days

This cozy winter soup is rich, creamy, and packed with flavor. Made with lactose-free milk, tender gold potatoes, savory herbs, and melty cheddar, it delivers classic loaded potato soup comfort in a digestion-friendly way.

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Find all of Katharine Rosenthal’s posts and recipes.

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