Stephen & Elise Compston, RDs

❗️COMMENT ‘SOCIETY’ 👇🏼 if you want access to 100’s of blood sugar recipes (just like this!), meal plans, grocery lists, and monthly support with a Certified Diabetes Educator & Recipe Developer! Join the Balanced Blood Sugar Society today! 💥 (Recipe pinned in the comments 👇🏼) . . . #type2diabetes #type2diabetic #t2d #diabeticrecipes #diabeticfood #diabeteseducation #diabeteseducator #womenshealth #womenover50 #womenover40 #nutritioncoach #healthydessert #mealplanning #bloodsugar #bloodsugarbalance #bloodsugardiet #t2diabetes #metformin #a1c #balancedbloodsugar #lowerbloodsugar #weightloss #lowsugar #lowcarb #diabeticfriendly #insulinresistance #insulinresistancediet #healthysnackideas #healthysnack #healthydinner

❗️COMMENT ‘SOCIETY’ 👇🏼 if you want access to 100’s of blood sugar recipes (just like this!), meal plans, grocery lists, and monthly support with a Certified Diabetes Educator & Recipe Developer! Join the Balanced Blood Sugar Society today! 💥 Ingredients ⬇️     -2 cups cottage cheese     -2 tsp vanilla extract     -1 tbsp sweetener     -1 cup whipped topping     -1 large ripe banana     -1 ¼ cups ‘Nilla Wafers** whole or lightly rumbled Instructions ⬇️  -To a blender or food processor, add cottage cheese, vanilla, and preferred sweetener.  -Blend on high for 2-3 minutes, until fully smooth. If mixture is “dry” and not blending well, add small splashes of milk until able to blend (careful not to add too much milk and make runny).  -Once smooth, add whipped topping and fold in, stirring until fully incorporated. Taste and adjust sweetness, per preference.  -To 4 individual glass jars or similar containers, add wafers in one single layer. -Spoon whipped “pudding” mixture over top, followed by one layer of sliced bananas.  -Add another layer of pudding, followed by wafers, pudding, and bananas. -Add a final layer of pudding and top with any remaining wafers.     •    Chill for a minimum of 1 hour prior to enjoying. This helps the “pudding” set up and soften the wafer cookies. Enjoy within 3-4 days. Nutrition Carbohydrates: 40g | Protein: 16g | Fat: 10g | Fiber: 1g . . . #type2diabetes #type2diabetic #t2d #diabeticrecipes #diabeticfood #diabeteseducation #diabeteseducator #womenshealth #womenover50 #womenover40 #nutritioncoach #healthydessert #mealplanning #bloodsugar #bloodsugarbalance #bloodsugardiet #t2diabetes #metformin #a1c #balancedbloodsugar #lowerbloodsugar #weightloss #lowsugar #lowcarb #diabeticfriendly #insulinresistance #insulinresistancediet #healthysnackideas #healthysnack #healthydinner

Winner, winner, Buffalo Chicken & Rice Casserole dinner! This one pot meal checks all the boxes ✅ for a delicious, satisfying, fresh new take on dinner. Ingredients: •2 tbsp olive oil •1 ½ lbs chicken breast *ground turkey or diced tofu works great as well! •1 yellow onion diced •2 celery stalks thinly sliced •2 carrots diced •1 bell pepper* diced •pinch of salt •1 ¼ cup white rice •2 ¾ cup chicken broth •¾ tsp garlic powder •¾ tsp onion powder double if omitting fresh onion •¼-⅓ cup buffalo hot sauce** •1 cup shredded cheddar cheese •¼ cup cream cheese softened •scallions for garnish •blue cheese crumbles optional, for garnish Instructions Heat olive oil a large skillet or pot over medium high heat. Dice chicken breast into small bite-sized pieces and cook until done. Remove chicken from pot and set aside. To the pot, add diced carrots, celery, onion, and bell peppers, and a pinch of salt. Sauté for 3-5 minutes, until crisp yet lightly tender. Note: if you want fully tender vegetables, continue sautéing another 5 minutes. Next, add rice, broth, dry seasonings, and hot sauce and bring to a simmer. Continue simmering for 12-15 minutes, until rice is cooked. Add chicken and stir well to combine; remove from heat. Stir in cheddar cheese and cream cheese and mix until fully incorporated. If desired, top with blue cheese (or additional cheddar cheese) and scallions. Notes: *if you want to omit bell peppers, add an extra carrot and celery stalk. **Start with 1/4 cup hot sauce for more mild, 1/3 cup for moderate heat, and 1/2 cup for those who LOVE heat! #goalsetting #nutritiongoals #nutritionresolutions #healthgoals #nutritiontips #diettips #weightlosssupport #mealpreprecipes #healthydiet #balancedmeals #healthygoals #mealprepideas #easydinnerideas #healthynutrition #Recipe #smartfoodchoices #health #diet #Recipe #sustainableweightloss #chickenrecipes #healthychoicesmatter #nutrition #quickandeasymeals #EasyRecipes #chickendinner #healthierchoices #onepotmeal #quickdinners #foodchoices

Embarking on some new health goals this year? So are we. Set yourself up with realistic, sustainable goals that meet you right where you are - TODAY. Look at your current place and think about your lifestyle, resources, and what really makes most sense for you. Identify your “why” (aka what makes going after this goal so important) and remember this when motivation lacks - we all feel this some days ❤️ Start by setting goals that are “too small” to fail. It may feel childish, but no matter the goal, it’s likely more than you were doing yesterday. Be it one push-up, one carrot, 5-minute meditation, or 10 minutes earlier to bed. Every little bit counts and helps you establish habits for good. Happy New Year! #goalsetting #nutritiongoals #nutritionresolutions #healthgoals #nutritiontips #diettips #weightlosssupport #mealpreprecipes #healthydiet #balancedmeals #healthygoals #mealprepideas #easydinnerideas #healthynutrition #recipe #smartfoodchoices #health #diet #recipe #sustainableweightloss #newyearnewme #healthychoicesmatter #nutrition #quickandeasymeals #easyrecipes #weightlosstips #healthierchoices #onepotmeal #quickdinners #foodchoices

Getting a jump start on fresh ✨ N E W ✨ recipes for 2025 including this 👆 Honey Buffalo Sheet Pan Chicken! 😍 Packed with flavor and ready in 20, it’ll be a recipe enjoyed all year round! Want more quick, easy, delicious recipes just like this? Comment MORE below! 👇 Ingredients * 1 lb. chicken breast * ½ tsp ground paprika * ½ tsp smoked paprika * ½ tsp garlic powder * ½ tsp onion powder * 2 tbsp all purpose or gluten free flour * 2 tbsp olive oil Honey Buffalo Sauce * 3 tbsp butter * 2 tbsp Frank’s Red Hot * 2 tbsp honey * ½ tsp seasoned salt Instructions * Preheat oven to 425 degrees. * Slice chicken into thin strips or pieces and place into a ziploc bag. Add dry seasonings to chicken, close bag, and toss well to mix. * Next, sprinkle in flour and toss again to evenly coat * Finally, drizzle oil over chicken and gently toss one last time, until well coated. * Place strips onto sheet pan in an even layer. Bake for 12 minutes, until just cooked. * While chicken bakes, prepare sauce. 
 Honey Buffalo Sauce * In a saucepan, combine sauce ingredients. * Stir continuously, until butter is melted and sauce if fully mixed. * Once chicken is done, pour ½ of sauce mixture over chicken and toss well. * Bake chicken for a final 6-7 minutes. * Serve with favorite vegetables, rice or roasted potatoes and extra sauce, if desired. 
Note: *2 tablespoons hot sauce offers a medium heat. For a mild heat, reduce to 1 tbsp, for more heat, increase to 3-4 tablespoons #chicken #chickendinner #30minutemeal #20minutemeal #easymeals #quickdinner #mealprepmeals #mealprep #easymealprep #healthgoals #healthresolutions #newyearnewme #healthresolutions2024 #newyearshealthgoals #easycookingtips #easycooking #recipe #nutrition #nutritionexpert #dietitian #dietplans #weightlossgoal #healthplan #eatingforhealth #healthyhabit #eatingright

Packing in 11 GRAMS of protein per serving 💪 this upgraded twist on a classic dip is the perfect holiday appetizer or anytime eat! Our High Protein Spinach Artichoke Dip is luscious, creamy, and loaded with blood sugar balancing ingredients to keep you satisfied all season long. 👀 Want access to hundreds more recipes like this?😍 Join the Balanced Blood Sugar Society (link in bio) Ingredients * ¾ cup cottage cheese * ¾ cup Greek yogurt * 4 oz. cream cheese, softened * 5 oz frozen or cooked spinach thawed and FULLY drained * 1 14 oz. can quartered artichoke hearts fully drained, roughly chopped * ½ tsp garlic powder * ¼ tsp onion powder * ⅛ tsp salt * ⅛ tsp ground pepper * 1 cup shredded mozzarella cheese * ½ cup grated parmesan cheese Instructions * Preheat oven to 375℉.
 * To a food processor, add yogurt, cottage cheese, and softened cream cheese. Blend on high until fully smooth.
 * Add blended mixture to a large mixing bowl along with dry seasonings, drained spinach, drained artichoke hearts, ¾ cup mozzarella, and parmesan cheese. Stir well to combine.
 * Pour into an 8x8 baking dish and spread into an even layer and top with remaining mozzarella cheese.
 * Bake for 23-25 minutes, then broil for 1-2 minutes, until lightly golden.
 Nutrition: Carbohydrates: 6g | Protein: 11g | Fat: 11g | Fiber: 1g #spinachdip #spinachartichokedip #highprotein #protein #healthy #typetwodiabetes #type2diabetes #bloodsugarbalance #bloodsugarfriendly #recipe #dietitian #dietitiansofinstagram #nutrition #holidayfavorites #healthyeating #nutrition #recipe #carbfriendly #diettips #dietitian #healthfood #appetizer #christmasrecipes #healthyappetizers #easyrecipes

Bring the find everyone will rave about! 😍 This EASY Apple Crisp combines tender, spiced apples with a sweet, perfectly salty, and extra crispy crumble topping. Pair with your favorite vanilla ice cream, whipped cream, or straight up in a bowl - you can’t go wrong! Ingredients: FILLING: •8 cups freshly diced, peeled apples (approx. 8-10 medium apples) •1/3 cup packed brown sugar •1/2 tsp cinnamon •2 tsp vanilla extract TOPPING: •1/2 cup GF or whole wheat pastry flour •1/3 cup old fashioned oats •2/3 cup packed brown sugar •1/4 tsp salt •1/2 teaspoon cinnamon •1/2 cup butter, melted (1/4 cup butter for that traditional, light crumbly topping, 1/2 cup butter for a thicker, caramelized crust - both are incredibly delicious) Directions: peel and dice apples into small bite-sized pieces. Place into a large mixing bowl with remaining filling ingredients. Mix well. In a separate bowl, melt butter and combine with remaining topping ingredients. Stir until fully combined. Mixture will be thick and somewhat wet - this is normal! It helps create that caramelized texture once baked. Pour apples into a lightly greased 9x13 baking dish. Spread into an even layer. Sprinkle topping mixture evenly over the top of the apple pieces. Bake uncovered at 350 degrees for 50-60 minutes, or until top is golden and apples are tender. #applecrisp #applepie #apples #applepie #recipe #christmas #baking #nutrition #dietitian #easyrecipe #applecrumble #caramelapples #dessert #thanksgivingfood #thanksgivingfoods #dessertrecipe #easydessert #appledessert #christmasdessert #christmasbaking #christmasmenu #easyrecipes #applecrumble #glutenfree #recipe #glutenfreethanksgiving #glutenfreeholidays #glutenfreedessert #glutenfreedesserts #comfortfood

Cozy up this fall with our comforting Chicken & Wild Rice Soup! Thick, creamy, and loaded with flavor, this soup is a big warm hug in a bowl! 🤗 Ingredients:• 2 shallots, thinly sliced • 1 lb carrots (approx. 6-8 medium), sliced •3 celery stalks, thinly sliced •1 pint mushrooms, sliced •1/4 tsp each, dried thyme and onion powder •1/3 cup butter •1/3 cup flour (reg or GF) •8 cups chicken or veggie broth •1 cup dry wild rice or rice blend • 2 heaping cups cooked shredded chicken •3/4 cup preferred milk, optional (did not use in reel) •salt and pepper, to taste NOTE: Trader Joe’s Everything But The Leftovers is an amazing addition to this soup, but not necessary! Directions: Melt butter in a large soup pot over medium-high heat. Add shallots, carrots, celery, mushrooms, onion powder, thyme, and a pinch of salt and pepper, and sauté for 4-5 minutes, or until shallots are tender and translucent. Whisk in flour and cook for 2-3 minutes, stirring constantly, to avoid burning. Gradually whisk in broth, until a thick slurry forms. Once all broth has been added, bring to a boil and add rice. Reduce to simmer, and cook for 40-50 minutes, stirring occasionally, until rice is tender. Remove from heat and stir in chicken and milk. Enjoy! #soup #souprecipe #chickenandricesoup #wildrice #wildricesoup #glutenfreesoup #soupseason #healthycomfortfood #comfortfood #soupslut #stew #dinnermeals #familydinner #healthyfamilymeals #easycooking #chicken #chickendinner #chickenrecipes #balancedmeals #familyfriendlymeals #eatingbetter #easyglutenfree #onepot #dietitian #mealpreparation #falldinner #nutrition #recipe #fall

❗️LINK IN BIO if you want access to 100’s of blood sugar recipes (just like this!), meal plans, grocery lists, and monthly support with a Certified Diabetes Educator & Recipe Developer! Join the Balanced Blood Sugar Society today! 💥 Ingredients * 1 cup dry shell pasta wheat or gluten free * ½ cup cottage cheese * 1 cup shredded sharp cheddar cheese * 1 cup preferred milk * 1 tbsp cornstarch * ¼ tsp ground paprika * ¼ tsp garlic powder * ⅛ tsp onion powder * salt and pepper to taste Instructions * Bring a pot of water to a boil. 
 * Cook noodles until al dente. While pasta cooks, prepare cheese sauce.
 Cheese Sauce * Add cheeses, milk, cornstarch, and seasonings to a blender and process until smooth.
 * Pour cheese mixture into a saucepan and bring to a light simmer.
 * Continue simmering, over low heat, until sauce has thickened, approximately 3-5 minutes.
 * Remove sauce from heat and add cooked, strained noodles to the sauce. Stir well and enjoy. 
 Notes Optional: for an extra cheesy flavor, you can add a few teaspoons of nutritional yeast to the cheese sauce ingredients before blending. Nutritional yeast adds a cheesy flavor and is rich in vitamin B12! Nutrition Carbohydrates: 50g | Protein: 31g | Fat: 22g | Fiber: 2g . . . #type2diabetes #type2diabetic #t2d #diabeticrecipes #diabeticfood #diabeteseducation #diabeteseducator #womenshealth #womenover50 #womenover40 #nutritioncoach #healthydessert #mealplanning #bloodsugar #bloodsugarbalance #bloodsugardiet #t2diabetes #metformin #a1c #balancedbloodsugar #lowerbloodsugar #weightloss #lowsugar #lowcarb #diabeticfriendly #insulinresistance #insulinresistancediet #healthysnackideas #healthysnack #healthydinner

“Fluffernutter” Baked Sweet Potatoes combine roasted sweet potatoes, creamy, salty peanut butter and gooey marshmallow fluff with a crispy toasted top. Talk about a potato worth repeating 😻 we hope you love this combo as much as we do! To make: wash sweet potatoes and using a fork or knife, poke holes all over the skin. Place onto a sheet pan or oven sage dish and roast at 375 for 55-65 minutes, depending on size. Potatoes are done when tender, skin “wrinkles” slightly, and juices is oozing out. The low and slow baking brings out that creamy texture and caramelized flavor 😋 Let cool slightly before slicing open. Using a fork, mash potato completely. Top with a layer of pb and then marshmallow cream (or marshmallows). Place under the broiler for 2-3 minutes, or until top is golden and crunchy. Enjoy! #roastedsweetpotatoes #sweetpotatoes #recipe #nutrition #fluffernutter #peanutbutter #marshmallowfluff #marshmallowcream #bakedpotatoes #dessert #marshmallow #snack #snackrecipe #easydessert #fallfoods #sweetpotatoes #fallbaking🍁🍂 #fallbaking #fallrecipes #dietitian

🎉 IT’S OFFICIALLY HERE!!!!!!🎉 Keep reading for a special announcement!! 👇🏼 All of the meals in the first slide, not only are delicious but are blood-sugar friendly. Let’s break down— what that means. ✅ These meals are high-fiber, moderate-high protein, are low in refined sugars....and yes, still include carbs! 👉🏼Do you find yourself eating the same low-carb recipes and not experimenting because you fear they will increase your blood sugars? 👉🏼Do you wish you had a community to experiment with making tasty, blood-sugar friendly meals with the guidance of 2 dietitians, 1 specializing in culinary and recipe development and the other in diabetes care? 👉🏼But do you also wish you had a solution that was less than the price of a takeout meal? Then I have something for you 😎 🥳10 Days to Better Blood Sugars Challenge is officially open! (psst.. we’ve never done this 🤫) ❌Right now, you are probably eating the same low-carb recipes over and over😬 ❌Chances are planning meals for yourself and your family feels like this daunting task that is a storm cloud hovering over your head each week — leading you to feel frustrated, deprived, and lost on what you could actually eat with your diagnosis. It doesn’t have to be this way. 🙅🏼‍♀️Planning and making delicious and blood-sugar friendly meals for yourself and your family should feel easy and dare I say fun. This is exactly why Elise and I are coming together to give you a transformational & super low-cost solution Comment the word ‘CHALLENGE’ below 👇🏼 to join us NEXT week for 10 days to get you stepping into the kitchen and out of your comfort zone to plan & prep easy and delicious new blood sugar friendly recipes! . . . #type2diabetes #type2diabetic #t2d #diabeticrecipes #diabeticfood #diabeteseducation #diabeteseducator #nutritioncoach #bloodsugar #bloodsugarbalance #bloodsugardiet #t2diabetes #metformin #a1c #balancedbloodsugar #lowerbloodsugar #healthybreakfast #healthylunch #insulinresistance #insulinresistancediet #weightloss #weightlossjourney #ozempic #mounjaro #prediabetes #prediabetic #diabetesreversal #healthysnacks

These White Chicken Enchiladas are a weeknight and meal prep staple! 🙌 Packed with protein, fiber and creamy, delicious flavor, they’re sure to be a hit with the whole fam. Want more delicious recipes like this? Join the Balanced Blood Sugar Society (🔗 in bio)! Ingredients * 1 tbsp olive oil * 1 small yellow onion diced * 2 cloves garlic minced * 2 bell peppers, any color diced * 4 oz. can diced mild green chiles, optional * 1 small jalapeño pepper optional * 2 cups shredded chicken - rotisserie works great * ½ cup pinto beans rinsed and drained * 2 ½ cups shredded Monterey jack cheese split * 10 corn tortillas can sub with flour White Sauce * 3 tbsp butter * 3 tbsp flour GF or regular * 2 cups chicken broth * ¼ tsp garlic powder * ¼ tsp onion powder * 1 cup sour cream * 4 oz. can diced mild green chiles Instructions: Preheat oven to 350℉. Heat olive oil a large skillet over medium high heat. Add onion, garlic, peppers, and a pinch of salt and pepper and sauté for 6-8 minutes, until onions are translucent and peppers are lightly softened and golden. Add diced chiles and beans and stir well. Remove pepper mixture from pan and place into a mixing bowl along with 1 ½ cups shredded chicken and cheese. Stir well to combine. Heat tortillas by placing on a plate and covering with a damp paper towel. Microwave in 15-20 second intervals, until warm and pliable. Add 2-3 heaping spoonfuls of chicken mixture to one end of tortillas and roll to close. Place tortillas side-by-side in a large baking dish, seam side down, until entire pan is full (approx. 10 tortillas, depending on size of pan).
 White Enchilada Sauce: In a medium saucepan, melt butter. Whisk in flour and let cook for 1-2 minutes, to let flour scent “cook” off. Slowly whisk in chicken broth until mixture is smooth. Bring to a light simmer for 1 minute, allowing to thicken slightly. Remove pan from heat and let cool for several minutes before whisking in sour cream (this ensures it doesn’t curdle) and 4 oz. can of diced chiles. Pour sauce over top the enchiladas and top with remaining 1 cup cheese. Bake for 22-24 minutes. If desired, pop under the broiler for the final 1-2 minutes for a golden top.