Pick a recipe and cook with us!

Below are the recipes our Dietitians are cooking on Facebook Live this upcoming week. Pick one that strikes your fancy and join our live shows on facebook to cook with us. We give you real-time cooking instructions so no need to read the recipe while cooking. Just prop up your phone, tablet, or laptop in the kitchen and follow along with us. You’ll learn some practical nutrition tips along the way and most importantly, dedicate time to practice your cooking skills which will help you transform your health.

Monday, Dec 3

Ashley’s cooking Live at 7:00 pm ET

 

Sea Scallops with Butternut Squash & Spinach
Print Recipe
Add to Shopping List
Recipe has been added to your Shopping List
Cook Time 30 minutes
Servings
people
Ingredients
Veggies
  • 1/2 small onion chopped
  • 1 bag (6 cups) spinach
  • 1 stalk scallion
Wholesome Carbohydrate
  • 2 cups frozen butternut squash
Lean Protein
  • 1/2 pound sea scallops
Healthy Fat
  • 1 tablespoon olive oil
Seasoning
  • 2 teaspoons chicken base or 1.5 cups chicken stock
  • 2 teaspoons garam masala
  • 1 clove garlic minced
Cook Time 30 minutes
Servings
people
Ingredients
Veggies
  • 1/2 small onion chopped
  • 1 bag (6 cups) spinach
  • 1 stalk scallion
Wholesome Carbohydrate
  • 2 cups frozen butternut squash
Lean Protein
  • 1/2 pound sea scallops
Healthy Fat
  • 1 tablespoon olive oil
Seasoning
  • 2 teaspoons chicken base or 1.5 cups chicken stock
  • 2 teaspoons garam masala
  • 1 clove garlic minced
Print Recipe
Add to Shopping List
Recipe has been added to your Shopping List
Instructions
  1. Add onion, garlic, butternut squash, stock and garam masala to a pot and bring to a simmer. Cook until squash are tender and puree using a blender, or mashing with a fork.
  2. Add olive oil to a skillet and sear scallops, about 2-3 minutes per side. Season with salt and pepper.
  3. Remove scallops and cook spinach in same pan. Season with a sprinkle of salt and cook just until wilted.
  4. Serve scallops atop butternut squash puree with a side of spinach.
Recipe Notes

 

Recipe by Ashley Thomas.

Ashley provides free LIVE cooking classes every Monday and Wednesday at 7:00 pm EST! If you’re looking for tips and recipes to help you better manage your blood sugar, then join Ashley in the kitchen.

Sign up to get the weekly class schedule: https://tinyurl.com/y9hcx9bh

Tuesday, Dec 4

Lindsey’s cooking Live at 12:30 pm ET

Berry Yogurt Parfait with 5 Minutes Granola
Print Recipe
Add to Shopping List
Recipe has been added to your Shopping List
Cook Time 10 minutes
Servings
serving
Ingredients
  • 1 cup mixed berries
  • 1/3 cup old-fashioned rolled oats
  • teaspoons maple syrup
  • Lean Proteins
  • ¾ cup nonfat Greek yogurt
  • Healthy Fats
  • 2 tablespoons chopped nuts (walnuts, almonds, etc.)
  • teaspoons butter
  • Seasonings
  • ½ teaspoon cinnamon
  • Pinch salt
Cook Time 10 minutes
Servings
serving
Ingredients
  • 1 cup mixed berries
  • 1/3 cup old-fashioned rolled oats
  • teaspoons maple syrup
  • Lean Proteins
  • ¾ cup nonfat Greek yogurt
  • Healthy Fats
  • 2 tablespoons chopped nuts (walnuts, almonds, etc.)
  • teaspoons butter
  • Seasonings
  • ½ teaspoon cinnamon
  • Pinch salt
Print Recipe
Add to Shopping List
Recipe has been added to your Shopping List
Instructions
  1. In a bowl, layer the berries and yogurt.
  2. Heat a nonstick skillet over medium to medium-high heat and melt butter and maple syrup together. Add oats, nuts, cinnamon and salt, stir to coat and cook until fragrant and oats and nuts start to turn golden brown, about 3-4 minutes. Remove from heat and let cool.
  3. Top parfait with granola to serve.
Recipe Notes

If you’re packing this to-go, layer the berries and yogurt in a container with a tight fitting lid, and pack the granola separately to keep it crunchy.

Recipe by Lindsey McCoy.

Lindsey provides free LIVE cooking classes every Tuesday and Thursday at 12:30 pm EST! Her classes focus on nutrition for diabetes and each week she shows you how to make super quick lunches for one that will help you manage your blood sugar.

Sign up to get her weekly class schedule: https://tinyurl.com/ycc8hwvr

Jennifer’s cooking Live at 6 pm ET

Winter Squash Pasta with Asparagus
Print Recipe
Add to Shopping List
Recipe has been added to your Shopping List
Cook Time 30 minutes
Servings
people
Ingredients
  • 2 tablespoon olive oil
  • 1 tablespoon oregano basil or sage
  • 3 cups butternut squash cut into small cubes
  • 1 small onion chopped
  • 2 cloves garlic minced
  • Salt and pepper
  • 2-3 cups chicken broth (for more protein use bone broth)
  • 12 ounces whole wheat pasta
  • 1 bunch asparagus
  • ¼ cup finely grated parmesan
Cook Time 30 minutes
Servings
people
Ingredients
  • 2 tablespoon olive oil
  • 1 tablespoon oregano basil or sage
  • 3 cups butternut squash cut into small cubes
  • 1 small onion chopped
  • 2 cloves garlic minced
  • Salt and pepper
  • 2-3 cups chicken broth (for more protein use bone broth)
  • 12 ounces whole wheat pasta
  • 1 bunch asparagus
  • ¼ cup finely grated parmesan
Print Recipe
Add to Shopping List
Recipe has been added to your Shopping List
Instructions
  1. Chop onion and butternut squash and add olive oil to a large pan with a lid. Add onion and sautee until softened.
  2. Add oregano, salt, pepper and butternut squash. Stir to combine and pour in broth. Cover and bring to a simmer.
  3. In the meantime, wash and cut ends off of asparagus. Cut stalks into bite sized pieces.
  4. Bring a large pot of water to a boil. Add pasta and cook to desired doneness.
  5. When squash is fork tender, transfer contents to a blender and blend until smooth. Return to the pan and keep covered with heat on low.
  6. Drain pasta and add to squash sauce. Toss in asparagus. Top with grated parmesan and serve.
Recipe Notes

 

Recipe by Jennifer Schlub.

Jennifer provides free LIVE cooking classes every Tuesday evening at 6:00 pm EST! Her classes focus on nutrition for pregnancy and each week she shows you how to create meals that ensure a healthy pregnancy for both you and your baby.

Sign up to get her weekly class schedule: https://tinyurl.com/y9hcx9bh

Wednesday, Dec 5

Ashley’s cooking Live at 7:00 pm ET

Shrimp & {Cauliflower} Grits with Greens
Print Recipe
Add to Shopping List
Recipe has been added to your Shopping List
Cook Time 30 minutes
Servings
people
Ingredients
  • 1/2 cup stone ground grits (not instant)
  • 1 cup frozen riced cauliflower
  • 1 cup milk (unsweetened if using non-dairy milk)
  • 1 tablespoon olive oil
  • 1/2 pound shrimp
  • 1 bunch cooking greens (chard, kale, collards, mustard greens, spinach, etc)
  • 1-2 tablespoons BBQ sauce
  • 1 clove garlic minced
  • 1 stalk scallion
Cook Time 30 minutes
Servings
people
Ingredients
  • 1/2 cup stone ground grits (not instant)
  • 1 cup frozen riced cauliflower
  • 1 cup milk (unsweetened if using non-dairy milk)
  • 1 tablespoon olive oil
  • 1/2 pound shrimp
  • 1 bunch cooking greens (chard, kale, collards, mustard greens, spinach, etc)
  • 1-2 tablespoons BBQ sauce
  • 1 clove garlic minced
  • 1 stalk scallion
Print Recipe
Add to Shopping List
Recipe has been added to your Shopping List
Instructions
  1. In a medium sized soup pot place the grits, milk, olive oil and a pinch of salt and pepper. Cover and bring to a boil. Stir, reduce heat to medium, cover, and let simmer for 20 minutes or until tender. Once tender, stir in riced cauliflower and cook just until heated through.
  2. Chop your greens and saute in a skillet over medium heat with garlic, salt and pepper. Remove from heat when done and add to bowls.
  3. In same skillet, cook shrimp, about 2-3 minutes per side. Add BBQ sauce during the last minute of cooking.
  4. Serve shrimp atop grits and with a side of cooked greens. Top with sliced scallion and extra BBQ sauce if desired.
Recipe Notes

 

Recipe by Ashley Thomas.

Ashley provides free LIVE cooking classes every Monday and Wednesday at 7:00 pm EST! If you’re looking for tips and recipes to help you better manage your blood sugar, then join Ashley in the kitchen.

Sign up to get the weekly class schedule: https://tinyurl.com/y9hcx9bh

 

Monday, Dec 3

 

 

Ashley’s cooking Live at 7 pm ET

Sea Scallops with Butternut Squash & Spinach
Print Recipe
Add to Shopping List
Recipe has been added to your Shopping List
Cook Time 30 minutes
Servings
people
Ingredients
Veggies
  • 1/2 small onion chopped
  • 1 bag (6 cups) spinach
  • 1 stalk scallion
Wholesome Carbohydrate
  • 2 cups frozen butternut squash
Lean Protein
  • 1/2 pound sea scallops
Healthy Fat
  • 1 tablespoon olive oil
Seasoning
  • 2 teaspoons chicken base or 1.5 cups chicken stock
  • 2 teaspoons garam masala
  • 1 clove garlic minced
Cook Time 30 minutes
Servings
people
Ingredients
Veggies
  • 1/2 small onion chopped
  • 1 bag (6 cups) spinach
  • 1 stalk scallion
Wholesome Carbohydrate
  • 2 cups frozen butternut squash
Lean Protein
  • 1/2 pound sea scallops
Healthy Fat
  • 1 tablespoon olive oil
Seasoning
  • 2 teaspoons chicken base or 1.5 cups chicken stock
  • 2 teaspoons garam masala
  • 1 clove garlic minced
Print Recipe
Add to Shopping List
Recipe has been added to your Shopping List
Instructions
  1. Add onion, garlic, butternut squash, stock and garam masala to a pot and bring to a simmer. Cook until squash are tender and puree using a blender, or mashing with a fork.
  2. Add olive oil to a skillet and sear scallops, about 2-3 minutes per side. Season with salt and pepper.
  3. Remove scallops and cook spinach in same pan. Season with a sprinkle of salt and cook just until wilted.
  4. Serve scallops atop butternut squash puree with a side of spinach.
Recipe Notes

 

Recipe by Ashley Thomas.

Ashley provides free LIVE cooking classes every Monday and Wednesday at 7:00 pm EST! If you’re looking for tips and recipes to help you better manage your blood sugar, then join Ashley in the kitchen.

Sign up to get the weekly class schedule: https://tinyurl.com/y9hcx9bh

 

Tuesday, Dec 4

 

 

 

Lindsey’s Live at 12:30 pm ET

Berry Yogurt Parfait with 5 Minutes Granola
Print Recipe
Add to Shopping List
Recipe has been added to your Shopping List
Cook Time 10 minutes
Servings
serving
Ingredients
  • 1 cup mixed berries
  • 1/3 cup old-fashioned rolled oats
  • teaspoons maple syrup
  • Lean Proteins
  • ¾ cup nonfat Greek yogurt
  • Healthy Fats
  • 2 tablespoons chopped nuts (walnuts, almonds, etc.)
  • teaspoons butter
  • Seasonings
  • ½ teaspoon cinnamon
  • Pinch salt
Cook Time 10 minutes
Servings
serving
Ingredients
  • 1 cup mixed berries
  • 1/3 cup old-fashioned rolled oats
  • teaspoons maple syrup
  • Lean Proteins
  • ¾ cup nonfat Greek yogurt
  • Healthy Fats
  • 2 tablespoons chopped nuts (walnuts, almonds, etc.)
  • teaspoons butter
  • Seasonings
  • ½ teaspoon cinnamon
  • Pinch salt
Print Recipe
Add to Shopping List
Recipe has been added to your Shopping List
Instructions
  1. In a bowl, layer the berries and yogurt.
  2. Heat a nonstick skillet over medium to medium-high heat and melt butter and maple syrup together. Add oats, nuts, cinnamon and salt, stir to coat and cook until fragrant and oats and nuts start to turn golden brown, about 3-4 minutes. Remove from heat and let cool.
  3. Top parfait with granola to serve.
Recipe Notes

If you’re packing this to-go, layer the berries and yogurt in a container with a tight fitting lid, and pack the granola separately to keep it crunchy.

Recipe by Lindsey McCoy.

Lindsey provides free LIVE cooking classes every Tuesday and Thursday at 12:30 pm EST! Her classes focus on nutrition for diabetes and each week she shows you how to make super quick lunches for one that will help you manage your blood sugar.

Sign up to get her weekly class schedule: https://tinyurl.com/ycc8hwvr

Jennifer’s Live at 6 pm ET

Winter Squash Pasta with Asparagus
Print Recipe
Add to Shopping List
Recipe has been added to your Shopping List
Cook Time 30 minutes
Servings
people
Ingredients
  • 2 tablespoon olive oil
  • 1 tablespoon oregano basil or sage
  • 3 cups butternut squash cut into small cubes
  • 1 small onion chopped
  • 2 cloves garlic minced
  • Salt and pepper
  • 2-3 cups chicken broth (for more protein use bone broth)
  • 12 ounces whole wheat pasta
  • 1 bunch asparagus
  • ¼ cup finely grated parmesan
Cook Time 30 minutes
Servings
people
Ingredients
  • 2 tablespoon olive oil
  • 1 tablespoon oregano basil or sage
  • 3 cups butternut squash cut into small cubes
  • 1 small onion chopped
  • 2 cloves garlic minced
  • Salt and pepper
  • 2-3 cups chicken broth (for more protein use bone broth)
  • 12 ounces whole wheat pasta
  • 1 bunch asparagus
  • ¼ cup finely grated parmesan
Print Recipe
Add to Shopping List
Recipe has been added to your Shopping List
Instructions
  1. Chop onion and butternut squash and add olive oil to a large pan with a lid. Add onion and sautee until softened.
  2. Add oregano, salt, pepper and butternut squash. Stir to combine and pour in broth. Cover and bring to a simmer.
  3. In the meantime, wash and cut ends off of asparagus. Cut stalks into bite sized pieces.
  4. Bring a large pot of water to a boil. Add pasta and cook to desired doneness.
  5. When squash is fork tender, transfer contents to a blender and blend until smooth. Return to the pan and keep covered with heat on low.
  6. Drain pasta and add to squash sauce. Toss in asparagus. Top with grated parmesan and serve.
Recipe Notes

 

Recipe by Jennifer Schlub.

Jennifer provides free LIVE cooking classes every Tuesday evening at 6:00 pm EST! Her classes focus on nutrition for pregnancy and each week she shows you how to create meals that ensure a healthy pregnancy for both you and your baby.

Sign up to get her weekly class schedule: https://tinyurl.com/y9hcx9bh

Wednesday, Dec 5

 

 

 

Ashley’s cooking Live at 7 pm ET

Shrimp & {Cauliflower} Grits with Greens
Print Recipe
Add to Shopping List
Recipe has been added to your Shopping List
Cook Time 30 minutes
Servings
people
Ingredients
  • 1/2 cup stone ground grits (not instant)
  • 1 cup frozen riced cauliflower
  • 1 cup milk (unsweetened if using non-dairy milk)
  • 1 tablespoon olive oil
  • 1/2 pound shrimp
  • 1 bunch cooking greens (chard, kale, collards, mustard greens, spinach, etc)
  • 1-2 tablespoons BBQ sauce
  • 1 clove garlic minced
  • 1 stalk scallion
Cook Time 30 minutes
Servings
people
Ingredients
  • 1/2 cup stone ground grits (not instant)
  • 1 cup frozen riced cauliflower
  • 1 cup milk (unsweetened if using non-dairy milk)
  • 1 tablespoon olive oil
  • 1/2 pound shrimp
  • 1 bunch cooking greens (chard, kale, collards, mustard greens, spinach, etc)
  • 1-2 tablespoons BBQ sauce
  • 1 clove garlic minced
  • 1 stalk scallion
Print Recipe
Add to Shopping List
Recipe has been added to your Shopping List
Instructions
  1. In a medium sized soup pot place the grits, milk, olive oil and a pinch of salt and pepper. Cover and bring to a boil. Stir, reduce heat to medium, cover, and let simmer for 20 minutes or until tender. Once tender, stir in riced cauliflower and cook just until heated through.
  2. Chop your greens and saute in a skillet over medium heat with garlic, salt and pepper. Remove from heat when done and add to bowls.
  3. In same skillet, cook shrimp, about 2-3 minutes per side. Add BBQ sauce during the last minute of cooking.
  4. Serve shrimp atop grits and with a side of cooked greens. Top with sliced scallion and extra BBQ sauce if desired.
Recipe Notes

 

Recipe by Ashley Thomas.

Ashley provides free LIVE cooking classes every Monday and Wednesday at 7:00 pm EST! If you’re looking for tips and recipes to help you better manage your blood sugar, then join Ashley in the kitchen.

Sign up to get the weekly class schedule: https://tinyurl.com/y9hcx9bh