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

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

I’m not being dramatic when I say this is my favorite soup ever. Thank you @Hayden Delishaas for introducing this bowl of magic into my life 😭🙏🏼✨ #soupseason #picklesoup #cozyrecipes #souprecipe

2024 was the most transformative year yet. I discovered 3 different versions of myself I didn’t even know were there. I cannot wait to see what 2025 brings!!! #newyear #2024 #2025

Me and my boyfriend placed a bet on who can last the longest….I may be in Berlin but i’ll take steak + robe + face masks over a glass of wine 😏 #day15 #dryjanuary #dryjanuary2025

The tastiest way to get in 6-15g fiber #cauliflowergnocchi #fiber #cookingtips

Dietitian’s hot take on GLP-1 meds. I want to be a helpful resource when it comes to food quality…so let’s keep this conversation going! Drop your questions below, and let’s chat about how dietitians can support. #glp1 #glp1forweightloss #glp1community #glp1medication #semaglutide   **Sponsored travel to attend FoodFluence courtesy of the Ginger Network  (no I’m not being paid by big pharma or big food, I just need to disclose that my travel expenses were covered to attend the conference)

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

Thank you, TikTok, for giving me the incredible opportunity to connect with millions of you over the past five years. It’s been an honor to share insights about nutrition, help heal relationships with food, inspire you in the kitchen, and show you how to see food through a new lens. Your support through my highs and lows means the world to me, and I’m endlessly grateful for this community we've built together. While this chapter on TikTok comes to a close, I’d love to stay connected! You can find me on IG, YT, and Lemon8. Love you all, and I’m so proud of you❤️ Also ily @Sarah Williams, MS, RDN

I’m seeing the same protein snacks all over my feed. Time to switch things up and make it more interesting with a little game I like to call ‘Hide and Snack’ ✨high protein edition✨ #highprotein #proteinsnack #dietitian #groceryshopwithme

12 DAYS OF CHRISTMAS GIVEAWAY STARTS NOW! All you have to do is press that follow button, comment your favorite one pot meals and you have a chance to win this dutch oven set! Winners will be chosen tomorrow (12/4) at 12pm EST. Stay tuned for tomorrow’s giveaway!! Recipe: 2 tbsp olive oil 1 medium onion, diced 1 red bell pepper, diced 1 yellow bell pepper, diced 2 chicken breasts, cubed 1 tsp paprika 1 tsp dried oregano 1/2 tsp salt 1/4 tsp black pepper 1 cup uncooked quinoa, rinsed 1 can (14.5 oz) diced tomatoes, with juice 1/3 cup Kalamata olives, sliced 1/3 cup artichoke hearts, chopped 2 cups chicken broth or water Juice of 1/2 lemon 1/4 cup crumbled feta cheese 1. Preheat the oven to 375°F 2. Heat olive oil in a Dutch oven over medium heat. Add the onion and sauté until fragrant, about 2–3 minutes. 3. Stir in the diced bell peppers and cook for another 3 minutes until softened. 4. Season the chicken with paprika, oregano, salt, and pepper. Push the vegetables to the sides of the pot and sear the chicken for 2–3 minutes per side 5. Add the quinoa, stirring to coat it with the flavors. Pour in the diced tomatoes, Kalamata olives, artichoke hearts, and chicken broth. Stir gently to combine, ensuring the chicken is mostly submerged in the liquid. 6. Cover the Dutch oven with the lid and transfer it to the oven. Bake for 25–30 minutes, or until the quinoa is fluffy and the chicken is cooked through 7. Remove the pot from the oven and stir in the lemon juice. Sprinkle with feta cheese #onepot #easymeal #lazymeal #giveaway

Replying to @Mita we aren’t dismissing fiber and protein!!! We are just adding on! Follow along if you’re making 2025 the year of consistent movement!!! #2025 #walking #10ksteps #10kstepsaday #consistencyiskey

2025 is going to be the year of the steps. The health benefits of walking are unmatched #10kstepsaday #walking #healthyliving

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

Gaslight yourself to go to the gym #gymtips #motivation

Got microneedling done so someone had to take over….

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