Sound Dietitians LLC

Welcome to Part 2 of No Sad Lunches 🌿 — packing lunch tips from a Registered Dietitian

Looking for some balanced lunch inspo? Here’s a new favorite combo that’s been on repeat lately 💡✨

Tried out Cookie + Kate’s sweet potato + black bean quesadilla and it’s officially a keeper 🙌 — hearty, flavorful, and totally packable

On the side: a spinach + strawberry salad, crunchy carrots for dipping, and the avocado salsa verde that comes with the quesadilla recipe 🥗🥕🥑

Balanced, colorful, and filling✨

✅ Save this one to try for your next lunch prep
💬 What’s one ingredient that instantly makes you more excited for lunch time?!

🎆Checkout these FREE classes for July Hosted by Stilly Valley Health Connections & Sound Dietitians, website link in bio✨

☀️Thursday July 10th - (HYBRID*) Summertime Dips & Spreads

Elevate your summer snacking with these dips and spreads recipes! Summer is finally here, and it is the perfect time to try out new dips and spreads for outdoor gatherings. This presentation and cooking demonstration will explore a variety of techniques and flavor combinations, both sweet and savory, that will elevate your summer snacking.

*Class offered both online and In-person

🙋‍♀️Wednesday July 16th - (VIRTUAL) Ask a Dietitian: Your Nutrition Questions Answered

Join our interactive online session where you can ask a Registered Dietitian Nutritionist anything you want about nutrition! Whether you are curious about healthy eating habits, managing a specific health question, or current nutrition trends, this is your chance to get expert answers. If no questions are posed, the Dietitian will address some of the current food trends and news in the world of nutrition.

🍅Tuesday July 22nd - (VIRTUAL) Stocking and Organizing the Pantry, Fridge, and Freezer

Having the right staple items in your pantry, fridge, and freezer can make weeknight dinners or last-minute meal prepping a breeze. Join us for this webinar to learn how to identify your staples, take stock of what is already on hand, and rotate your stock throughout the year. Participants will also receive recipes for go-to-meals that can be made with some of the classic staple items.

✨HOW TO SIGN UP:

To register — you can visit the stilly valley health events page, the link to their website is in our bio❕❕

✨Pre-Registration is required & space is limited - register today!

💐Checkout these FREE classes for May! Hosted by Stilly Valley Health Connections & Sound Dietitians, website link in bio✨

👩‍🍳Thursday May 8th - (HYRBID*) Cooking & Nutrition Demonstration: Healthy Snacks On-the-Go

Join us for this demonstration to learn simple recipes that will become pantry staples when you are in a rush, on a road trip, or meal prepping for school or work. 

*Class offered both online and In-person

🍞Tuesday May 20th - (VIRTUAL) Celiac Disease and Gluten Intolerance - Nutritious Swaps

Whether you are new to eating gluten free or have been doing it for years, finding delicious but nutritious swaps can be a challenge. Join us for this program to learn about various gluten free alternatives, as well as things to keep in mind when you’re in the grocery aisle, at your favorite restaurant, or in your own kitchen.

👩‍🍳Tuesday May 27th - (VIRTUAL) Mix and Match - Batch Prepping & Cooking

Meal prepping is an effective way to save time and money while also making nutritional options more attainable. Join us for this class to learn the benefits of batch prepping and cooking, as well as ideas for how to mix and match various individually cooked ingredients for delicious meals throughout the week.

✨HOW TO SIGN UP:

To register — you can visit the stilly valley health events page, the link to their website is in our bio❕❕

✨Pre-Registration is required & space is limited - register today!

🍀Checkout these FREE classes for March! Hosted by Stilly Valley Health Connections & Sound Dietitians, sign up link in bio✨

✨March 3rd - (VIRTUAL) Take Charge of Your Health -STOP Prediabetes & Chronic Conditions

If you or a loved one has been diagnosed with prediabetes or a chronic disease, are at risk for developing diabetes, or want to improve your health habits, this FREE, 12-part course is designed for you. Each monthly session has a different topic, Participants are welcome to begin any time throughout the year and join live sessions, and can get caught up, or go at their own pace by viewing recordings of previous classes.

🍕March 13th - (HYRBID*) Homemade Pizzas and Flatbreads

Join us for this demonstration where you’ll learn how to make a comfort food favorite from scratch. Learn simple, nutritious dough recipes and fresh topping ideas for easy, delicious meals you can recreate at home. 

*Class offered both online and In-person

🫐March 18th - (VIRTUAL) Making Your Own Baby Food

Learn how to make healthy, homemade baby food using simple, nutritious ingredients. The webinar will cover age-appropriate options and how to incorporate the best foods to support your baby’s growth and development. 

🍝March 25th - (VIRTUAL) Starting with Starches: Budget-Friendly Base Meals 

Learn how to turn potatoes, rice, beans, and pasta into the foundation of affordable and satisfying meals. We’ll explore creative ways to incorporate protein and vegetables, ensuring balanced nutrition while keeping costs low. Recipes will be shared with participants.

✨HOW TO SIGN UP:

To register — you can visit the stilly valley health events page, the link to their website is in our bio❕❕

✨Pre-Registration is required & space is limited - register today!

✨Checkout these FREE classes to start out 2025! Hosted by Stilly Valley Health Connections & Sound Dietitians

♥️January 6th - (VIRTUAL) Take Charge of Your Health - Prediabetes Education

If you or a loved one has been diagnosed with prediabetes or a chronic disease, are at risk for developing diabetes, or want to improve your health habits, this FREE, 12-part course is designed for you.

Each monthly session has a different topic and participants are welcome to begin any time throughout the year. You can join live sessions, and can get caught up, or go at their own pace by viewing recordings of previous classes.

🥘January 9th - (*HYBRID) Bringing Back the Casserole

Get cozy with a fresh take on classic casseroles! Discover how to update this beloved comfort food with vibrant ingredients and modern twists. Participants will leave with a collection of healthy, flavorful recipes that will make casseroles a weeknight staple in your home.

*Class offered both in-person & online

❓January 15th - (VIRTUAL) Ask a Dietitian: Your Nutrition Questions Answered

Join our interactive online session where you can ask a Registered Dietitian Nutritionist anything you want about nutrition! Whether you are curious about healthy eating habits, managing a specific health question, or current nutrition trends, this is your chance to get expert answers.

🥫January 28th - (VIRTUAL) How to Save Time and Money with Canned Foods

If you are looking for an easy way to get diverse nutrition all year long, look no further than canned food. This affordable option is the perfect pantry staple for weeknight dinners and winter potlucks. Join us for this webinar to learn how canned food can enhance the flavor and nutrition of your meals. Examples of recipes will be shared with participants.

✨HOW TO SIGN UP:

To register for these classes simply click on the link tree in our bio and find the Stilly Valley Health classes & events page❕

✨Pre-Registration is required & space is limited - register today!

❄️Checkout these FREE classes for December! Hosted by Verdant Health, Stilly Valley Health Connections & Sound Dietitians

🥕December 10th - (HYBRID CLASS) Cooking Demo: Winter Recipes with Seasonal Root Vegetables

Discover the versatility of root vegetables this winter! From roasting and steaming to blending into hearty soups, these seasonal and budget-friendly ingredients can enhance your meals in many ways.

Class offered both in-person & online
*Sign-up with Verdant Health

🎁December 12th - (HYBRID) Holiday Hosting: Recipes and Tips

Are you hosting or attending a holiday gathering this season? Watch this demonstration to learn simple recipes that the whole family will love, as well as helpful tips for preparation.

Class offered both in-person & online
*sign up with Stilly Valley

✨HOW TO SIGN UP:

To register for these classes you can visit the stilly valley health and verdant health events page, the links to their websites are in our bio❕

✨Pre-Registration is required & space is limited - register today!