Steph Grasso, MS, RD

Grandma’s first TikTok ft. buffalo chicken dip that is fiiiiire Shredded rotisserie chicken ¾ cup buffalo sauce 2 (8 oz) cream cheese 1 cup ranch dressing 1 ½ shredded cheddar cheese     Preheat oven to 350   Heat chicken and hot pepper sauce in a skillet over medium heat until heated through, 3 to 5 minutes. Stir in cream cheese and ranch dressing. Cook and stir until well blended and warm, 3 to 5 minutes.   Mix in 1/2 of the Cheddar cheese and transfer the mixture to baking dish. Sprinkle the remaining cheese over top.   Bake for 5-10 minutes, until hot and bubbly #SuperBowl #buffalochicken #gamedayfood

If you don’t know where to start, this visual is a great starting point. The best way to stay consistent is to break your day into small goals🫶🏼 (stitch with @Gracie Stettler ) #dietitian #caloriedeficit #nutritiontips

I am indeed a bean addict For the Bean Layer: 1 can black beans, drained and rinsed 1 can pinto beans, drained and rinsed 1 can cannellini beans, drained and rinsed 2 cloves garlic, minced 1 tablespoon olive oil 1 teaspoon smoked paprika 1 teaspoon cumin ½ teaspoon chili powder ½ teaspoon cayenne pepper (optional for heat) Juice of 1 lime Salt and pepper, to taste (I used 1 tsp salt, ¼ tsp pepper) For the Layers: Greek yogurt Mashed avocado Diced tomatoes and cilantro shredded cheddar cheese sliced black olives diced red onions #SuperBowl #gamedayfood #fiber #beans

You won’t be able to tell the difference between this and regular pesto Also, even though the daily recommended veggie intake is at least 2.5 cups, I like to aim for 3-4 cups per day. And this recipe is a great way to help reach your needs! Follow for more creative ways to add more veggies into your diet!   BTW I don’t really measure when it comes to making this “pesto” but here is a just a starter for your measurements   1 ½ cups broccoli florets 1-2 cups fresh spinach ¼ cup toasted walnuts (or almonds, pine nuts) 2 garlic cloves 1/3 cup Parmesan cheese Juice of ½ lemon ⅓ cup olive oil ½ tsp salt   Heat a dry skillet or grill pan over medium-high heat. Add broccoli florets and cook, turning occasionally, until edges are deeply browned and slightly crispy (about 5-7 minutes In a blender or food processor, combine charred broccoli, spinach, toasted nuts, garlic, Parmesan, lemon juice, salt Pulse until finely chopped. Slowly stream in olive oil while blending until a smooth, thick pesto forms If needed, add pasta water, a tablespoon at a time, to adjust the consistency. #veggies #pesto #healthyrecipes #EasyRecipe

Snacking beans will get you to eat 5 cups of beans per week. Your fiber intake will 📈 #beans #fiber #snackideas

Full circle moment…. SEE YOU TOMORROW @Cody Rigsby

Replying to @Sarbear0705 I went from drinking 1 1/2 Stanley cups to 3 per day because of this hack. Start with 1/2 cup of Pom juice then wean yourself to 1/4 cup per Stanley cup #hydration #hydrationtips #dietitian #pomegranatejuice

It’s salmon Monday!!!! #healthydinner #EasyRecipe #quickmeals

So many happy tears today 😭❤️ #cookbook

Replying to @Mikolajczyk Farm I love beans as much as @Logan loves cucumbers #beans #healthysnack #highfiber #highprotein Smoky-Garlic Herb snacking beans 1 ½ tbsp olive oil 1 tbsp red wine vinegar 1 tsp smoked paprika 1 tsp ground cumin 1 small garlic clove, minced 1 tsp Dijon mustard ½ tsp maple syrup or honey ½ cup finely chopped fresh parsley ½ tsp kosher salt ¼ tsp black pepper

Save this for your next Monday dinner!!! Here is my go-to cooking method for salmon: Preheat the oven to 450°F and line a sheet pan with parchment paper or foil Cover and bake for 13 minutes, or until the salmon is cooked through and flakes easily with a fork, and the broccoli is tender with crispy edges. If you like extra crispy broccoli, remove the salmon and let the broccoli roast for an additional 5 minutes. Glaze (I like to change my glaze weekly, but here is the one I used tonight) 1 tbsp olive oil 1 garlic clove, minced Lemon zest 1 tablespoon Dijon mustard 1 tablespoon honey or maple syrup 1 teaspoon paprika ½ teaspoon red pepper flakes (optional for heat) Salt and black pepper, to taste DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid): omega-3 fatty acids commonly found in fatty fish like salmon, mackerel, and sardines DHA is like premium fuel for your brain-it plays a major role in how your brain develops, functions, and stays sharp over time. DHA makes up about 25-30% of the total fat in your brain, especially in the gray matter, which is responsible for processing information, memory, and emotions.   EPA is like your body’s natural anti-inflammatory agent, helping to calm down inflammation before it causes damage. EPA isn’t just blocking inflammation—it’s also producing its own anti-inflammatory compounds #dinnerrecipe #salmon #salmonrecipe #nutrition #healthy #mealplan

Very grateful that my POV isn’t the black plague 🙏🏼 also this recipe is so easy and delish 🤤🔥 #pov #historic #weeknightdinner #highprotein

So ready for this next era. I already got to experience implementing medical nutrition therapy at the hospital to treat certain diseases….but I am ready to learn PREVENTABLE measures through nutrition and lifestyle. Stay tuned if you’re ready to learn about the microbiome and autoimmune diseases

Being a little hungry before bed might not be as normal as you think #caloriedeficit #dietitian #nutritiontips #sleeptips

Got microneedling done so someone had to take over….

That crawfish dip deserves jail time 😭💀 #buschgardens #mardigras #10ksteps

If you’re having a hard time with consistency, try breaking it down to this goal 3x per day. 7am-11am 12pm-4pm 5pm-9pm #caloriedeficit #nutritiontips #dietitian

This is why I stick to voiceover videos💀💀 absolute chaos and I swear Hilton Honors was not a paid actor 😭🙌🏼

Fiber Tip: Toss in ½ cup of canned chickpeas or white beans to the couscous and kale mix → adds 6–8g fiber.   5 oz salmon fillet 2 tablespoons low-sodium soy sauce 1 ½ tablespoons honey 2 cloves garlic, minced 1 tablespoon rice vinegar (or lime juice) 1 teaspoon sesame oil 1 teaspoon ginger 1/3 cup dry couscous 2.5 cups kale, chopped Olive oil, salt, and pepper (for sautéing kale) Toasted sesame seeds, for garnish   Preheat oven to 450°F. In a small bowl, whisk together soy sauce, honey, garlic, vinegar or lime juice, sesame oil, and ginger. Place the salmon in a shallow dish or zip-top bag and pour the marinade over it. Let it sit in the fridge for 10–15 minutes. While the salmon marinates, cook couscous according to package instructions. Transfer the salmon to a baking dish lined with parchment or foil. Pour a little of the marinade over the top. Bake for 13 minutes, or until salmon is cooked through and flakes easily with a fork. While the salmon bakes, sauté kale in a skillet with a drizzle of olive oil, a pinch of salt, and pepper until wilted and tender (about 4–5 minutes). Combine the cooked couscous and sautéed kale. Plate with the baked salmon and garnish with toasted sesame seeds. #easymeal #DinnerIdeas #healthyrecipes

I hate to be this person, but details are in my latest post on IG 😅