Blueberry and Cottage Cheese Cake with Greek Yogurt and Almond Flour
Pescatarian-Friendly • Protein-Rich Dessert • Flourless Cheesecake-Style Cake • Naturally Gluten-Free with Suitable Ingredients • Easy Baked Dessert • Blueberry Cheesecake • Family-Friendly • Make-Ahead Treat
This recipe contains milk (cottage cheese and Greek yoghurt), eggs and almonds (almond flour). Check the labels of blueberry jam, vanilla extract and other packaged ingredients for additional allergens or potential cross-contact. Although almond flour is naturally gluten-free, certified gluten-free ingredients may be necessary for people with coeliac disease.
Introduction
This Blueberry and Cottage Cheese Cake with Greek Yogurt and Almond Flour is a delicious, creamy and satisfying dessert that combines protein-rich dairy ingredients, fresh blueberries, naturally sweet honey and a vibrant blueberry jam topping.
With its soft cheesecake-style texture, delicate vanilla flavour and rich blueberry topping, this cake offers a refreshing alternative to traditional cream cheese cheesecakes.
The combination of cottage cheese and Greek yoghurt creates a creamy base while providing high-quality protein, calcium and other essential nutrients.
Eggs help give the cake structure and contribute additional protein, choline and vitamin B12.
Almond flour adds a delicate nutty flavour and helps create a tender texture without using conventional wheat flour.
Fresh blueberries bring natural sweetness, colour and naturally occurring plant compounds, while blueberry jam provides a more concentrated fruit flavour.
Honey adds sweetness to the cheesecake mixture and balances the tanginess of the dairy ingredients.
Vanilla extract contributes a warm, aromatic flavour that complements the blueberries beautifully.
One of the main nutritional highlights of this healthy blueberry cottage cheese cake is its combination of protein-rich cottage cheese, Greek yoghurt and eggs.
These ingredients provide complete protein containing all nine essential amino acids.
Protein contributes to normal muscle maintenance, tissue repair and the production of enzymes and other important molecules.
Cottage cheese is particularly valued for its protein content and versatility.
It contains casein, a milk protein that is digested relatively slowly compared with some other proteins.
Greek yoghurt also provides high-quality protein and calcium.
Depending on the product, Greek yoghurt may contain live bacterial cultures, although this varies between brands.
Because this cake is baked, any live cultures present in the yoghurt are unlikely to remain viable after cooking.
Eggs contribute protein, vitamin B12, choline and other important nutrients.
Choline is particularly relevant because it contributes to normal liver function and lipid metabolism.
Almond flour provides predominantly unsaturated fats, vitamin E, magnesium and small amounts of dietary fibre.
Replacing saturated fats with unsaturated fats can help improve LDL cholesterol levels.
Fresh blueberries contribute vitamin C, vitamin K, manganese and naturally occurring anthocyanins.
Anthocyanins are plant pigments responsible for the deep blue and purple colours found in blueberries.
These compounds have been studied for their antioxidant properties.
The recipe uses blueberries both in the cheesecake mixture and as a topping, creating a delicious combination of baked fruit and fresh berries.
Blueberry jam adds sweetness and a glossy finish.
However, conventional jam often contains substantial amounts of added sugar, so the amount used is relevant when considering the overall nutritional profile.
The honey also contributes free sugars.
Although honey is a natural sweetener, it is still important to consider its sugar content as part of a balanced dietary pattern.
This protein-rich blueberry cheesecake-style cake is particularly suitable for family gatherings, weekend desserts and special occasions.
It can also be prepared ahead of time and refrigerated before serving.
For people interested in balanced eating, this dessert offers a combination of protein, calcium, unsaturated fats and fruit.
However, it remains a sweet dessert because of the honey and blueberry jam.
Enjoying it in suitable portions alongside a varied diet allows its flavour and nutritional benefits to be appreciated without overstating its healthfulness.
With its creamy cottage cheese filling, tangy Greek yoghurt, delicate almond flavour and vibrant blueberry topping, this Blueberry and Cottage Cheese Cake is a delicious and satisfying pescatarian-friendly dessert.
Benefits of All the Ingredients
Cottage Cheese
Cottage cheese is one of the main ingredients in this cake.
It is a fresh cheese made from milk curds.
Cottage cheese has a mild flavour and creamy texture, making it suitable for both savoury and sweet dishes.
It is particularly valued for its high-quality protein content.
Cottage cheese provides:
Complete Protein: Contains all nine essential amino acids.
Casein Protein: A milk protein that is digested relatively slowly.
Calcium: Supports healthy bones and teeth.
Phosphorus: Supports bone maintenance and energy metabolism.
Vitamin B12: Supports normal nervous system function.
Riboflavin (Vitamin B2): Supports normal energy metabolism.
Selenium: Supports normal thyroid function.
Potassium: Supports normal muscle function.
Small Amounts of Zinc: Supports normal immune function.
Cottage Cheese and Complete Protein
Cottage cheese provides complete protein containing all nine essential amino acids.
Protein contributes to normal muscle maintenance, tissue repair and the production of enzymes and other important molecules.
The 225g of cottage cheese used in this recipe contributes a valuable amount of protein to the cake.
Cottage Cheese and Casein
Cottage cheese contains casein, a milk protein that is digested relatively slowly.
Casein contributes essential amino acids to the diet.
It is one reason cottage cheese is commonly included in protein-rich meals and snacks.
Cottage Cheese and Calcium
Cottage cheese provides calcium.
Calcium contributes to the maintenance of normal bones and teeth.
It also supports normal muscle function and nerve signalling.
The calcium content varies between products.
Cottage Cheese and Phosphorus
Phosphorus contributes to the maintenance of normal bones and teeth.
It also plays a role in normal energy metabolism.
Cottage cheese provides phosphorus alongside other dairy products.
Cottage Cheese and Vitamin B12
Cottage cheese provides vitamin B12.
Vitamin B12 contributes to normal nervous system function and red blood cell formation.
It also supports normal energy metabolism.
Cottage Cheese and Riboflavin
Riboflavin, also known as vitamin B2, contributes to normal energy metabolism.
It also helps protect cells from oxidative stress.
Cottage cheese provides riboflavin as part of its nutritional profile.
Cottage Cheese and Selenium
Selenium contributes to normal thyroid function.
It also supports the body's antioxidant defence systems.
Cottage cheese can contribute selenium to the diet.
Cottage Cheese and Fat Content
The fat content of cottage cheese varies depending on the product.
Full-fat varieties generally contain more saturated fat than reduced-fat options.
For people following a cholesterol-conscious dietary pattern, reduced-fat cottage cheese can be a useful choice.
Cottage Cheese and Sodium
Cottage cheese can contain added salt.
The sodium content varies between brands.
Checking the nutrition label can be helpful for people managing sodium intake.
Cottage Cheese and Texture
When blended, cottage cheese becomes smooth and creamy.
This makes it particularly suitable for cheesecake-style desserts.
Why Cottage Cheese Works Well
Cottage cheese provides a creamy base and high-quality protein.
Its mild flavour allows the blueberries, honey and vanilla to stand out.
Greek Yoghurt
Greek yoghurt contributes creaminess, tanginess and additional protein.
It is a strained yoghurt with a thicker texture than many conventional yoghurts.
Greek yoghurt provides high-quality protein, calcium and several B vitamins.
Greek yoghurt provides:
Complete Protein: Contains all nine essential amino acids.
Calcium: Supports healthy bones and teeth.
Phosphorus: Supports bone maintenance.
Vitamin B12: Supports normal nervous system function.
Riboflavin (Vitamin B2): Supports normal energy metabolism.
Potassium: Supports normal muscle function.
Iodine: May contribute to normal thyroid function, depending on the product.
Live Bacterial Cultures: Present in some products before baking.
Greek Yoghurt and Protein
Greek yoghurt provides complete protein.
Protein contributes to normal muscle maintenance and tissue repair.
The 225g of Greek yoghurt used in this recipe adds to the protein supplied by cottage cheese and eggs.
Greek Yoghurt and Calcium
Greek yoghurt provides calcium.
Calcium contributes to the maintenance of normal bones and teeth.
The amount varies depending on the product and manufacturing process.
Greek Yoghurt and Vitamin B12
Greek yoghurt provides vitamin B12.
Vitamin B12 supports normal nervous system function and red blood cell formation.
Greek Yoghurt and Riboflavin
Riboflavin contributes to normal energy metabolism.
It also supports the maintenance of healthy skin and vision.
Greek Yoghurt and Live Cultures
Some Greek yoghurt products contain live bacterial cultures.
These cultures are used during fermentation.
However, because this cake is baked, the heat is likely to destroy most or all live cultures.
The finished cake should not therefore be promoted as a probiotic dessert.
Greek Yoghurt and Fat Content
Greek yoghurt is available in full-fat, reduced-fat and fat-free varieties.
Full-fat products generally contain more saturated fat.
Choosing reduced-fat or fat-free Greek yoghurt can help lower the saturated fat content of the cake.
Greek Yoghurt and Texture
Greek yoghurt contributes a thick, creamy texture.
Its gentle tanginess balances the sweetness of honey and blueberry jam.
Why Greek Yoghurt Works Well
Greek yoghurt creates a smooth, creamy filling.
It also adds a refreshing tangy flavour that complements the blueberries.
Eggs
Eggs provide structure and help the cake set during baking.
They also contribute complete protein, choline, vitamin B12 and other nutrients.
Eggs provide:
Complete Protein: Contains all nine essential amino acids.
Choline: Supports normal liver function.
Vitamin B12: Supports normal nervous system function.
Vitamin D: Supports normal bone and immune function.
Vitamin A: Supports normal vision and immune function.
Riboflavin (Vitamin B2): Supports normal energy metabolism.
Selenium: Supports normal thyroid function.
Lutein and Zeaxanthin: Carotenoids associated with eye health.
Eggs and Complete Protein
Eggs provide complete protein.
Protein contributes to normal muscle maintenance and tissue repair.
The two eggs used in this recipe add to the protein supplied by cottage cheese and Greek yoghurt.
Eggs and Choline
Eggs are a valuable source of choline.
Choline contributes to normal liver function and lipid metabolism.
It is also important for normal cell membrane structure.
Eggs and Vitamin B12
Eggs provide vitamin B12.
Vitamin B12 contributes to normal nervous system function and red blood cell formation.
Eggs and Vitamin D
Egg yolks contain vitamin D.
Vitamin D contributes to normal bone and immune function.
The amount varies depending on the hens' feed and other factors.
Eggs and Eye Health
Egg yolks contain lutein and zeaxanthin.
These carotenoids are found in the retina and have been studied for their role in eye health.
Eggs and Dietary Cholesterol
Egg yolks contain dietary cholesterol.
For most people, saturated fat intake has a greater effect on LDL cholesterol than dietary cholesterol.
However, individual responses vary, and people with specific medical conditions may need personalised advice.
Eggs and Baking
Egg proteins coagulate during baking.
This helps the cheesecake mixture set and maintain its structure.
Why Eggs Work Well
Eggs provide structure and help create a smooth, sliceable cake.
They also contribute high-quality protein and important nutrients.
Honey
Honey provides sweetness and helps balance the tanginess of the dairy ingredients.
It is produced by bees from floral nectar.
Honey contains primarily sugars alongside small amounts of naturally occurring plant compounds.
Honey provides:
Carbohydrates: Primarily sugars that supply energy.
Naturally Occurring Phenolic Compounds: Present in varying amounts.
Organic Acids: Contribute to flavour.
Trace Amounts of Minerals: Depending on the honey variety.
Honey and Sweetness
Honey provides a distinctive sweetness.
It complements the blueberries and vanilla.
Honey and Baking
Honey contributes moisture and sweetness to baked desserts.
It can also influence browning during baking.
Honey and Plant Compounds
Honey contains small amounts of naturally occurring phenolic compounds.
These have been studied for their antioxidant properties.
However, honey remains primarily a source of sugar.
Honey and Free Sugars
Honey is classified as a free sugar.
The 105g used in this recipe contributes a substantial amount of sweetness to the entire cake.
Portion size is therefore relevant.
Honey and Balanced Nutrition
Honey can be enjoyed as part of a varied diet.
However, it should not be considered nutritionally equivalent to whole fruit.
Why Honey Works Well
Honey balances the tanginess of cottage cheese and Greek yoghurt.
It also complements the natural flavour of blueberries.
Almond Flour
Almond flour adds a delicate nutty flavour and helps create a tender texture.
It is made from finely ground almonds.
Almond flour provides unsaturated fats, plant-based protein, vitamin E, magnesium and dietary fibre.
Almond flour provides:
Monounsaturated Fats: Contribute to a heart-conscious dietary pattern.
Polyunsaturated Fats: Include essential fatty acids.
Plant-Based Protein: Contributes to overall protein intake.
Vitamin E: Helps protect cells from oxidative stress.
Magnesium: Supports normal muscle and nerve function.
Manganese: Contributes to normal metabolism.
Phosphorus: Supports healthy bones and teeth.
Dietary Fibre: Supports normal digestive function.
Calcium: Supports healthy bones and teeth.
Almond Flour and Unsaturated Fats
Almond flour contains predominantly unsaturated fats.
Replacing saturated fats with unsaturated fats can help improve LDL cholesterol levels.
Almond Flour and Vitamin E
Almonds are a valuable source of vitamin E.
Vitamin E helps protect cells from oxidative stress.
Almond Flour and Magnesium
Almond flour provides magnesium.
Magnesium contributes to normal muscle and nerve function.
It also supports normal energy metabolism.
Almond Flour and Dietary Fibre
Almond flour contains dietary fibre.
Fibre supports normal digestive function and contributes to feelings of fullness.
Almond Flour and Plant-Based Protein
Almond flour provides plant-based protein.
This contributes to the overall protein content of the cake.
Almond Flour and Gluten
Almond flour is naturally gluten-free.
However, cross-contact can occur during processing.
People with coeliac disease should choose appropriately labelled products.
Almond Flour and Allergens
Almonds are tree nuts.
People with almond allergies should avoid almond flour.
Almond Flour and Baking
Almond flour contributes moisture and tenderness.
It helps create a soft cheesecake-style texture without conventional wheat flour.
Why Almond Flour Works Well
Almond flour adds a delicate nutty flavour and supports the structure of the cake.
It complements the blueberries and vanilla beautifully.
Fresh Blueberries in the Cheesecake
Fresh blueberries provide natural sweetness, colour and naturally occurring plant compounds.
They are particularly valued for their anthocyanins, which contribute to their deep blue-purple colour.
Blueberries provide:
Vitamin C: Supports normal immune function.
Vitamin K: Supports normal blood clotting.
Manganese: Contributes to normal metabolism.
Dietary Fibre: Supports normal digestive function.
Anthocyanins: Naturally occurring plant pigments.
Other Polyphenols: Contribute to dietary plant compound intake.
Potassium: Supports normal muscle function.
Blueberries and Anthocyanins
Blueberries contain anthocyanins.
These naturally occurring pigments are responsible for their distinctive colour.
Anthocyanins have been studied for their antioxidant properties.
Blueberries and Vitamin C
Blueberries provide vitamin C.
Vitamin C contributes to normal immune function and collagen formation.
Blueberries and Vitamin K
Blueberries contain vitamin K.
Vitamin K contributes to normal blood clotting and bone maintenance.
Blueberries and Manganese
Blueberries provide manganese.
Manganese contributes to normal metabolism and the maintenance of normal bones.
Blueberries and Dietary Fibre
Blueberries contain dietary fibre.
Fibre supports normal digestive function and contributes to feelings of fullness.
Blueberries and Heart-Conscious Nutrition
Regularly including berries as part of a balanced diet can contribute fibre and naturally occurring plant compounds.
Berry consumption has been studied in relation to cardiovascular health.
However, individual foods should not be considered treatments for high cholesterol or other medical conditions.
Blueberries and Baking
Blueberries soften during baking and release some of their juices.
This creates pockets of fruit flavour throughout the cake.
Why Blueberries Work Well
Blueberries provide natural sweetness, colour and a refreshing contrast to the creamy filling.
Blueberry Jam in the Cheesecake
Blueberry jam provides concentrated blueberry flavour and sweetness.
It is generally made from blueberries, sugar and sometimes pectin or other ingredients.
The nutritional composition varies between brands.
Blueberry jam may provide:
Carbohydrates: Primarily sugars.
Small Amounts of Fruit Compounds: Depending on the blueberry content.
Small Amounts of Dietary Fibre: Depending on the product.
Naturally Occurring Pigments: Including anthocyanins, although processing can reduce their levels.
Blueberry Jam and Flavour
Blueberry jam provides a concentrated fruit flavour.
It complements the fresh blueberries and creamy cheesecake base.
Blueberry Jam and Sweetness
Conventional blueberry jam contains added sugar.
The 105g used in the cheesecake mixture contributes significantly to the sweetness of the cake.
Blueberry Jam and Fruit Content
The fruit content varies between products.
Some jams contain more blueberries and less added sugar than others.
Checking the label can help identify a suitable option.
Blueberry Jam and Antioxidant Compounds
Blueberries naturally contain anthocyanins.
However, processing and storage can reduce the amount retained in jam.
Fresh blueberries generally provide a different nutritional profile from jam.
Blueberry Jam and Balanced Nutrition
Jam can be enjoyed in moderate amounts.
However, it should not be considered equivalent to a serving of whole fruit.
Why Blueberry Jam Works Well
Blueberry jam provides concentrated flavour and helps create a rich blueberry taste throughout the cake.
Vanilla Extract
Vanilla extract adds a warm, aromatic flavour.
It is made by extracting flavour compounds from vanilla beans.
Vanilla extract contains naturally occurring aromatic compounds, including vanillin.
Vanilla extract provides:
Vanillin: The main compound responsible for its characteristic aroma.
Other Aromatic Compounds: Contribute to its complex flavour.
Trace Amounts of Plant Compounds: Depending on the product.
Vanilla and Aroma
Vanilla extract provides a warm, sweet aroma.
It enhances the flavour of the blueberries and honey.
Vanilla and Flavour Balance
Vanilla helps create a rounded dessert flavour.
It complements the tanginess of the dairy ingredients.
Vanilla and Plant Compounds
Vanilla contains naturally occurring aromatic compounds.
However, the teaspoon used in this recipe does not provide meaningful amounts of vitamins or minerals.
Vanilla and Baking
Vanilla is commonly used in cakes and desserts because it enhances sweetness perception and overall flavour.
Why Vanilla Works Well
Vanilla adds warmth and depth without overpowering the blueberries.
Benefits of the Topping Ingredients
Fresh Blueberries
Fresh blueberries provide a colourful and refreshing topping.
They add natural sweetness, dietary fibre and naturally occurring anthocyanins.
Blueberries also contribute vitamin C, vitamin K and manganese.
Using fresh blueberries as a topping adds texture and creates a contrast with the smooth cake.
The additional 70g of blueberries increases the overall fruit content of the dessert.
Blueberry Jam
Blueberry jam provides a glossy finish and concentrated fruit flavour.
It adds sweetness and helps create an attractive topping.
However, the additional 80g of jam contributes more sugar to the finished dessert.
Choosing a reduced-sugar jam can lower the added sugar content, although the exact difference depends on the product.
The topping is best appreciated as a flavourful finishing layer rather than a major source of nutrients.
Why Blueberry and Cottage Cheese Cake Makes a Nourishing Dessert
Provides High-Quality Protein
Cottage cheese, Greek yoghurt and eggs supply complete protein.
Contains Calcium
Dairy ingredients contribute calcium, supporting normal bone and tooth maintenance.
Provides Vitamin B12
Cottage cheese, Greek yoghurt and eggs contribute vitamin B12.
Contains Choline
Eggs provide choline, which supports normal liver function.
Includes Unsaturated Fats
Almond flour contributes predominantly unsaturated fats.
Provides Vitamin E
Almond flour supplies vitamin E, which helps protect cells from oxidative stress.
Includes Fresh Fruit
Blueberries contribute fibre, vitamins and naturally occurring plant compounds.
Contains Anthocyanins
Blueberries provide pigments that have been studied for antioxidant properties.
Uses Almond Flour Instead of Wheat Flour
Almond flour creates a tender texture and is naturally gluten-free.
Works Well as a Make-Ahead Dessert
The cake can be refrigerated before serving, making it convenient for gatherings.
Delicious Serving Suggestions
With Extra Fresh Blueberries
Serve each slice with additional fresh blueberries for more fruit flavour and dietary fibre.
With Plain Greek Yoghurt
Add a spoonful of plain Greek yoghurt for extra creaminess and protein.
With Fresh Raspberries
Serve with raspberries for additional fibre and a refreshing contrast.
With Lemon Zest
Sprinkle a little fresh lemon zest over the cake for a bright citrus aroma.
With Chopped Almonds
Add a small amount of chopped almonds for extra crunch, unsaturated fats and vitamin E.
With a Fresh Berry Salad
Serve alongside a mixture of strawberries, raspberries and blueberries for additional fruit variety.
Tips for the Best Blueberry and Cottage Cheese Cake
Choose good-quality cottage cheese: Its texture and flavour affect the finished cake.
Blend cottage cheese until smooth: This helps create a creamy cheesecake-style texture.
Use plain Greek yoghurt: Flavoured varieties may contain additional sugar.
Choose reduced-fat Greek yoghurt if preferred: This can lower the saturated fat content.
Use fresh eggs: They help the cake set properly.
Bring refrigerated ingredients closer to room temperature: This can help them combine more evenly.
Use good-quality honey: Its flavour contributes to the finished dessert.
Measure honey accurately: It is a concentrated source of sweetness.
Choose finely ground almond flour: This creates a smoother texture.
Check almond flour for allergens: Almonds are tree nuts.
Use fresh blueberries: They provide the best texture and flavour.
Wash blueberries gently: Remove any damaged fruit.
Dry blueberries before adding them: Excess moisture can affect the cake.
Choose a blueberry jam you enjoy: Its flavour is prominent in the finished dessert.
Consider reduced-sugar jam: This can lower the added sugar content.
Use pure vanilla extract if preferred: It provides a rich aroma.
Avoid overmixing once the eggs are incorporated: Excess air can contribute to cracking.
Use a suitable baking tin: A lined tin makes removal easier.
Avoid overbaking: Cheesecake-style cakes can become dry or grainy.
Look for a set edge and gently wobbly centre: The cake continues to firm as it cools.
Cool gradually: Sudden temperature changes can contribute to cracking.
Refrigerate before slicing: Chilling helps the cake set fully.
Use a sharp knife: This creates cleaner slices.
Wipe the knife between cuts: This helps maintain a neat appearance.
Add the topping after cooling: This helps preserve the fresh blueberries.
Store in an airtight container: This helps maintain freshness.
Refrigerate promptly: Dairy- and egg-based cakes require careful storage.
Consume refrigerated leftovers within approximately 3–4 days: Keep the cake at 5°C or below.
Avoid leaving the cake at room temperature for extended periods: This supports food safety.
Check allergens carefully: The recipe contains milk, eggs and almonds.
A Note on Cottage Cheese, Almond Flour and Cholesterol-Friendly Nutrition
This Blueberry and Cottage Cheese Cake combines protein-rich dairy ingredients, eggs, almond flour, blueberries, honey and blueberry jam.
Cottage cheese and Greek yoghurt provide complete protein, calcium and vitamin B12.
Protein contributes to normal muscle maintenance and tissue repair.
Calcium supports normal bone and tooth maintenance.
The saturated fat content of the cake depends partly on the dairy products selected.
Full-fat cottage cheese and Greek yoghurt generally contain more saturated fat than reduced-fat varieties.
For people following a cholesterol-conscious dietary pattern, choosing reduced-fat dairy products can help lower saturated fat intake.
Eggs contribute complete protein, choline and vitamin B12.
Although egg yolks contain dietary cholesterol, saturated fat intake generally has a greater influence on LDL cholesterol for most people.
However, individual responses vary.
Almond flour provides predominantly unsaturated fats.
Replacing saturated fats with unsaturated fats can help improve LDL cholesterol levels.
Almond flour also contributes vitamin E, magnesium and dietary fibre.
Blueberries provide fibre and naturally occurring anthocyanins.
Including berries regularly can contribute to a varied and balanced dietary pattern.
However, the cake also contains honey and blueberry jam.
Both contribute free or added sugars, depending on the product.
The combined amount of honey and jam makes this a sweet dessert rather than an everyday substitute for whole fruit.
Choosing a reduced-sugar jam and enjoying moderate portions can help manage overall sugar intake.
Serving the cake with additional fresh berries can increase the fruit and fibre content.
A balanced pescatarian dietary pattern that includes fish, vegetables, fruit, whole grains, legumes, nuts, seeds and unsaturated fats can support cardiovascular health and overall nutritional wellbeing.
With its creamy cottage cheese filling, tangy Greek yoghurt, delicate almond flavour and vibrant blueberry topping, this Blueberry and Cottage Cheese Cake is a delicious, protein-rich dessert that can be enjoyed in moderation as part of a varied and balanced diet.