stephgrassodietitian
Steph Grasso, MS, RD
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YOUR TIKTOK DIETITIAN CEO of ✨adding & balance✨ NEW GROCERY TEMPLATE + GUIDE⬇️
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NO prep sweetpotato mash is a great side dish for the days you don’t want to get too involved in the kitchen. Plus it is PACKED with nutrients. Did you know sweetpotatoes have a 768% daily value of vitamin A?
ALSO I know we aren’t using the potato skins here, but to prevent food waste, you can make potato skin chips out of them! The skin of the potato is packed with fiber, potassium and antioxidants. It is also safe to give to your dog as well lol.
Ingredients:
2 sweetpotatoes
2 garlic cloves
¼ cup Greek yogurt (you can add more for creamier texture)
2 tsp olive oil
2 tbsp milk of choice
Salt and pepper, to taste
2 tbsp green onion, thinly sliced (optional)
Goat cheese (optional)
Instructions:
1. Wash the sweetpotatoes and pierce holes in them to allow steam to escape.
2. Place the sweetpotatoes in the microwave for 4 minutes. Flip them over and cook for an additional 3-4 minutes, or until they are tender.
3. Scoop the flesh of the cooked sweetpotatoes into a bowl and mash them.
4. Use a garlic press or finely mince the garlic cloves into the bowl with the mashed sweetpotatoes. Add the Greek yogurt, olive oil, milk, salt, and pepper. Mix until the mixture is smooth and well combined.
5. Heat the mashed sweetpotato mixture in the microwave for 30 seconds to warm it.
6. Optional: Mix in the thinly sliced green onion or any herbs you prefer. Garnish with goat cheese if desired.
#lazymeal #sweetpotato #veggierecipe #easyrecipe #dietitian
ALSO I know we aren’t using the potato skins here, but to prevent food waste, you can make potato skin chips out of them! The skin of the potato is packed with fiber, potassium and antioxidants. It is also safe to give to your dog as well lol.
Ingredients:
2 sweetpotatoes
2 garlic cloves
¼ cup Greek yogurt (you can add more for creamier texture)
2 tsp olive oil
2 tbsp milk of choice
Salt and pepper, to taste
2 tbsp green onion, thinly sliced (optional)
Goat cheese (optional)
Instructions:
1. Wash the sweetpotatoes and pierce holes in them to allow steam to escape.
2. Place the sweetpotatoes in the microwave for 4 minutes. Flip them over and cook for an additional 3-4 minutes, or until they are tender.
3. Scoop the flesh of the cooked sweetpotatoes into a bowl and mash them.
4. Use a garlic press or finely mince the garlic cloves into the bowl with the mashed sweetpotatoes. Add the Greek yogurt, olive oil, milk, salt, and pepper. Mix until the mixture is smooth and well combined.
5. Heat the mashed sweetpotato mixture in the microwave for 30 seconds to warm it.
6. Optional: Mix in the thinly sliced green onion or any herbs you prefer. Garnish with goat cheese if desired.
#lazymeal #sweetpotato #veggierecipe #easyrecipe #dietitian
You’ll be surprised how much these tips actually make a difference 😳
1. I recommend this tip if you’re a little above a beginner cook. It’s a fun way to get creative in the kitchen
2. Note I said “many.” If your store differs from this trend, try shopping on tuesday or thursday
3. Look above and below those options and you’ll often find equivalent choices at 20-40% lower prices
4. Approximately 70% of the fish retailors call fresh is actually fish that’s been caught, flash frozen and then thawed. so why not spend less on purchasing frozen?
5. Check the price per unit of large quanitites of something vs. their smaller counterparts
#budgetfriendly #groceryshopping #nutrition #dietitian
1. I recommend this tip if you’re a little above a beginner cook. It’s a fun way to get creative in the kitchen
2. Note I said “many.” If your store differs from this trend, try shopping on tuesday or thursday
3. Look above and below those options and you’ll often find equivalent choices at 20-40% lower prices
4. Approximately 70% of the fish retailors call fresh is actually fish that’s been caught, flash frozen and then thawed. so why not spend less on purchasing frozen?
5. Check the price per unit of large quanitites of something vs. their smaller counterparts
#budgetfriendly #groceryshopping #nutrition #dietitian
We are BACK with ✨balancing classic favorites ✨ ft. the OG Rice-a-Roni 🙌🏻
Ingredients
-1 lb ground meat of choice
-1 box rice a roni
-½ onion diced
-6 bell peppers
-2 cans (10oz) diced tomatoes with mild chilis
-2 cups hot water
-shredded mozerella cheese
-seasonings of choice
Directions:
1. Preheat oven to 350 F
2. In a large skillet, brown the ground meat with the onion and rice a roni (set aside the seasoning packet) until meat is no longer pink
3. Drain well
4. Put the meat mixture back in the pan and add the tomatoes with mild chilis
5. In a liquid measuring cup or bowl, combine 2 cups of hot water with the seasoning packet from the rice a roni and whisk together
6. Slowly pour the water into the mixture in the skillet and bring to a boil
7. Reduce heat to medium low and cover
8. Cook for 20 mins, stirring once after 15 minutes
9. While this is cooking, cut bell peppers in half lengthwise, discarding seeds and membranes. Place peppers, cut side up, in a microwave-safe baking dish. Add 2 tablespoons of water to the dish. Microwave until peppers begin to soften, about 3 minutes. Drain any excess liquid.*
10. Season the inside of each pepper with salt and pepper.
11. Once the meat mixture is done, add additional seasoning of choice.
12. Stuff peppers with beef mixture and drizzle with 1 tablespoon of olive oil. Cover with foil.
13. Bake until tender and heated through, about 35 minutes. Uncover, sprinkle with remaining ½ cup of shredded mozzarella cheese
#rice #balance #dinner #mealideas
Ingredients
-1 lb ground meat of choice
-1 box rice a roni
-½ onion diced
-6 bell peppers
-2 cans (10oz) diced tomatoes with mild chilis
-2 cups hot water
-shredded mozerella cheese
-seasonings of choice
Directions:
1. Preheat oven to 350 F
2. In a large skillet, brown the ground meat with the onion and rice a roni (set aside the seasoning packet) until meat is no longer pink
3. Drain well
4. Put the meat mixture back in the pan and add the tomatoes with mild chilis
5. In a liquid measuring cup or bowl, combine 2 cups of hot water with the seasoning packet from the rice a roni and whisk together
6. Slowly pour the water into the mixture in the skillet and bring to a boil
7. Reduce heat to medium low and cover
8. Cook for 20 mins, stirring once after 15 minutes
9. While this is cooking, cut bell peppers in half lengthwise, discarding seeds and membranes. Place peppers, cut side up, in a microwave-safe baking dish. Add 2 tablespoons of water to the dish. Microwave until peppers begin to soften, about 3 minutes. Drain any excess liquid.*
10. Season the inside of each pepper with salt and pepper.
11. Once the meat mixture is done, add additional seasoning of choice.
12. Stuff peppers with beef mixture and drizzle with 1 tablespoon of olive oil. Cover with foil.
13. Bake until tender and heated through, about 35 minutes. Uncover, sprinkle with remaining ½ cup of shredded mozzarella cheese
#rice #balance #dinner #mealideas
Collagen offers benefits that extend far beyond just supporting hair, skin and nails. That's why I make it a point to include it in my smoothies and snacks regularly.
These mango strawberry yogurt clusters are a delicious way to incorporate collagen while maintaining a balanced snack. The greek yogurt provides protein, and the fruits contribute fiber, vitamins and minerals. Even the chocolate adds a touch of magnesium to the mix.
Use code STEPHG15 from now through 12/31/2023 for 15% off any @DrinkOrgain product on Orgain.com
Ingredients:
1 ½ - 2 cups Greek yogurt
1 tbsp honey
Mango, diced
Strawberries, diced
2 scoops Orgain Collagen peptides
Chocolate chips
Instructions:
1. In a bowl, mix together Greek yogurt, honey, and collagen peptides until well combined.
2. Add the diced mango and strawberries to the yogurt mixture. Stir gently to evenly distribute the fruit throughout the mixture.
3. Line a tray or baking sheet with parchment paper.
4. Using a spoon or a small ice cream scoop, drop small scoops of the yogurt mixture onto the prepared tray, spacing them apart.
5. Place the tray in the freezer and let the yogurt bites freeze for about 1 hour, or until firm.
6. In the meantime, melt the chocolate chips in a microwave-safe bowl
7. Remove the tray from the freezer. Dip each frozen yogurt bite into the melted chocolate, ensuring it is fully coated. Shake off any excess chocolate.
8. Place the chocolate-coated yogurt bite back onto the tray.
10. Once all the bites are coated in chocolate, return the tray to the freezer and let the bites freeze for an additional 1-2 hours, or until the chocolate is firm.
#drinkorgain #orgain #orgainpartner #wellnesswinsdays #keepitgoing2023 #protein
These mango strawberry yogurt clusters are a delicious way to incorporate collagen while maintaining a balanced snack. The greek yogurt provides protein, and the fruits contribute fiber, vitamins and minerals. Even the chocolate adds a touch of magnesium to the mix.
Use code STEPHG15 from now through 12/31/2023 for 15% off any @DrinkOrgain product on Orgain.com
Ingredients:
1 ½ - 2 cups Greek yogurt
1 tbsp honey
Mango, diced
Strawberries, diced
2 scoops Orgain Collagen peptides
Chocolate chips
Instructions:
1. In a bowl, mix together Greek yogurt, honey, and collagen peptides until well combined.
2. Add the diced mango and strawberries to the yogurt mixture. Stir gently to evenly distribute the fruit throughout the mixture.
3. Line a tray or baking sheet with parchment paper.
4. Using a spoon or a small ice cream scoop, drop small scoops of the yogurt mixture onto the prepared tray, spacing them apart.
5. Place the tray in the freezer and let the yogurt bites freeze for about 1 hour, or until firm.
6. In the meantime, melt the chocolate chips in a microwave-safe bowl
7. Remove the tray from the freezer. Dip each frozen yogurt bite into the melted chocolate, ensuring it is fully coated. Shake off any excess chocolate.
8. Place the chocolate-coated yogurt bite back onto the tray.
10. Once all the bites are coated in chocolate, return the tray to the freezer and let the bites freeze for an additional 1-2 hours, or until the chocolate is firm.
#drinkorgain #orgain #orgainpartner #wellnesswinsdays #keepitgoing2023 #protein
I STILL CANNOT BELIEVE HOW THIS TURNED OUT! It’s recommended that we get 2-3 cups of veggies daily, and this burger gets ya half way there! Tbh I am not a fan of straight up veggie burgers, but veggies + ground beef is 🤌🏼
I swear this isn’t a rare burger, the red color comes from the beet lol. Def a must try if you want to start adding more veggies into your diet. This would make a great 4th of july meal😮💨
ingredients (1 serving)
-1/4 cup grated beets
-1/4 cup finely chopped mushrooms
-1/4 cup grated cauliflower
-1/4 cup gratef zuchinni
-1/3 cup ground beef
-your fav burger seasonings
Directions
1. Combine all ingredients in bowl. Mix with hands until all veggies turn red and ground beef is evenly mixed in
2. Form 2 patties
3. Air fry at 375 F for 13 mins (flip after 10 mins)
#burgers #veggies #4thofjulyfood #dietitian
I swear this isn’t a rare burger, the red color comes from the beet lol. Def a must try if you want to start adding more veggies into your diet. This would make a great 4th of july meal😮💨
ingredients (1 serving)
-1/4 cup grated beets
-1/4 cup finely chopped mushrooms
-1/4 cup grated cauliflower
-1/4 cup gratef zuchinni
-1/3 cup ground beef
-your fav burger seasonings
Directions
1. Combine all ingredients in bowl. Mix with hands until all veggies turn red and ground beef is evenly mixed in
2. Form 2 patties
3. Air fry at 375 F for 13 mins (flip after 10 mins)
#burgers #veggies #4thofjulyfood #dietitian
I will admit, the combination of cottage cheese and mustard was absolutely FIRE, especially when paired with the chicken sausage and heart of palm. And I love how it’s high levels of protein, fiber, vitamins, and minerals.
However, it's crucial to keep in mind that no single meal holds the power to miraculously make you lose w3!ght. Don't feel obligated to force yourself to enjoy something just because it's the latest trend.
Fortunately, there are countless other protein-rich and fiber-packed foods out there that can cater to your preferences and goals
#mukbang #mustard #cottagecheese #heartofpalms
However, it's crucial to keep in mind that no single meal holds the power to miraculously make you lose w3!ght. Don't feel obligated to force yourself to enjoy something just because it's the latest trend.
Fortunately, there are countless other protein-rich and fiber-packed foods out there that can cater to your preferences and goals
#mukbang #mustard #cottagecheese #heartofpalms