Steph Grasso, MS, RD

since fibermaxxing is trending right now (which is a trend I support), it’s important to SLOWLY start adding fiber into your diet to give your digestive system time to adapt. Jumping from a low-fiber diet to a high-fiber one too quickly can lead to bloating, gas and cramping. Also the more fiber you add, the more water you need! #fiber #dietitian #nutritiontip

Oh yes you can!!!! especially with this red, white and blue potato and bean salad!!! Ingredients: -1 1/2 lb of golf, red and purple mini potatoes (this medley is found at most grocery stores -1 can cannellini beans (drained and rinsed) -1 can red kidney beans (drained and rinsed) -2 or 3 celery, finely diced -1/4 cup red onion, finely diced -1/3 cup dill, chopped -1/3 cup chopped pickles Dressing: -1/3 cup plain yogurt -1 1/2 tbsp Dijon mustard -1 tbsp lemon juice -2 tsp honey -salt and pepper to taste Directions Place potatoes in a pot of salted water. Bring to a boil, reduce to a simmer and cook until fork-tender (15-20 mins). Drain and let it cool slightly In a small box, whisk together the dressing ingredients In a large bowl, gently combine warm potatoes, beans, celery, onion, pickles, and dill Toss in the dressing (you can add more salt, pepper, lemon juice or whatever it needs here) Chill in the fridge for at least 30 mins #4thofjuly2025 #sidedish #fiber #beans #appetizer

I’VE BEEN WAITING 2 YEARS FOR THIS DAY!!!!! As a dietitian, my goal has always been simple: to help you eat what you crave—while nourishing what your body truly needs and I’m so excited to finally share that very first cookbook, Crave, Cook, Nourish, is officially available for PREORDER RIGHT NOW!!! (Link in bio!) This book is all about helping you eat what you crave—while nourishing what your body truly needs. I didn’t just want to make a cookbook—I wanted to create a nutrition toolkit that makes eating well simple, satisfying, and sustainable. Inside, you’ll learn how to: • Cut through diet culture BS and make food decisions rooted in real science • Understand your unique nutrition needs—because one-size-fits-all doesn’t cut it • Appreciate what nutrients actually do in your body (so food becomes something you value, not fear) • Build balanced meals with carbs, protein, fat, and fiber—without giving up the foods you love • Make grocery shopping and meal prep easier with my go-to tips and hacks ✨The recipes are craveable, quick, and beginner-friendly—no fancy chef skills required. 📖 What’s inside: 🥓 Savory Start to the Day – protein-packed breakfasts that keep you full 🍓 Morning Sweet Tooth – nourishing, energizing breakfasts that satisfy 🥨 Balanced Snacking – smart snacks to power you through the day 🥗 Salads, Bowls, Wraps & Sandwiches – easy flavor-packed meals 🍽 Nourishing Mains – dinners that hit every craving and goal 🥕 Nutrition-Boosting Sides – ways to sneak in more veggies, fiber & nutrients 🧀 Doctored-Up Comfort Classics – classic favorites with a nutritious twist   PREORDER MY COOKBOOK TODAY USING THE LINK IN MY BIO!!!! #healthyrecipes #easymeals #cookbook #wellnesstok #preordernow #nutritiontips

currently fixated on this lunch #lunchideas #peppersandwich

Onion chive cream cheese…..step aside!!!!!! #traderjoesfoodreviews #cottagecheese

5 more days until 30 = 5 more pieces of advice that you didn’t ask for but probably needed #dietitian #nutritiontips #caloriedeficit

Keep dropping them food beats @ch3rrylife 2 cups diced russet potatoes 2 cups diced eggplant (skin on) 1–2 tbsp olive oil 1 medium onion, finely chopped 1 tsp mustard seeds 1 tsp grated fresh ginger 1 (14.5 oz) can diced tomatoes ¾ cup chicken broth 1 tsp turmeric 1 tsp garam masala Salt and pepper, to taste   1. Place diced potatoes in a bowl and rinse under cool water until the water runs clear. 2. Spread potatoes in a single layer on a microwave-safe dish. Cover and microwave for 5 minutes. 3. Meanwhile, heat oil in a large non-stick skillet over medium heat. Add mustard seeds and cook until they begin to pop. 4. Add the onion and sauté until translucent, about 5 minutes. 5. Stir in the pre-cooked potatoes and eggplant. Add ginger, turmeric, garam masala, salt, and pepper. Cook for 2–3 minutes until fragrant. 6. Add diced tomatoes and chicken broth. Bring to a boil, then reduce heat to low. Cover and simmer for 10–15 minutes, until vegetables are tender. 8. Serve over a grain (like rice, quinoa, or couscous) and pair with a protein of choice. #veggies #fiber #mealideas #healthysidedish

Day 3 of sharing a piece of nutrition advice until I turn 30 #nutritiontips #guthealth #fiber #dietitian

this porridge > plain oatmeal -1/2 cup oats -2 tbsp chia seeds -2 tbsp flaxmeal -pinch of salt -1 cup milk Mix and microwave for 2-3 minutes. Let it sit until liquid it absorbed -add about 1-2 tbsp maple syrup and fruit (I like to add blueberries or bananas). Mix together and enjoy!!! #healthybreakfastideas #fiber #dietitian

Proof that growth takes time. My first lemon from a tree that nearly gave up-but didn’t 🥹❤️🍋 2 tbsp olive oil 1 yellow onion, diced 1½ cups orzo 3½ cups chicken broth 3 salmon filets ½ tsp kosher salt, divided 2½ cups chopped spinach 1½ cups frozen peas 4–5 tbsp fresh dill, minced Lemon juice and zest (about 1 lemon) Parmesan cheese   Preheat oven to 450°F. In a large pan, heat olive oil. Add onion and cook 5–7 min until soft. Add orzo and stir for 2–3 min until lightly toasted. Pour in broth, bring to boil, then cover and simmer on low ~10 min. While that cooks, place salmon on a sheet pan, sprinkle with ¼ tsp salt, and bake 13 mins Once orzo is cooked, stir in spinach, peas, dill, lemon juice, lemon zest, parmesan cheese and remaining salt. Cook 2–3 min until spinach wilts. Top with salmon and finish with grated parm if you’d like. #easydinner #healthyrecipes #salmon #dietitian