Dietitian leads Williamson County cooking demo, shows how to make a customizable taco bowl and safe meal-prep tips

At a Healthier You cooking demonstration in Williamson County, registered dietitian Stephanie led participants through a taco-bowl recipe, encouraged simple substitutions for dietary needs and emphasized food-safety and meal-prep practices.

The event was introduced by Alex Mayer, the Healthier You program coordinator at Sigma who said he is dedicated to serving Williamson County. Stephanie, who identified herself as a registered dietitian working mainly with women, infants and children at the health department, walked attendees through the recipe and sampling.

"If you have one takeaway from today's cooking demo, we want it to be that you can choose your own adventure and just be curious and try things," Stephanie said, urging participants to adapt the recipe to their tastes and constraints. She used lean ground turkey for the demonstration but repeatedly offered alternatives: pre-cooked rotisserie chicken, canned rinsed beans or meatless crumbles for vegetarian diners.

Stephanie also recommended making a homemade taco-seasoning mix from the packet's ingredients to control sodium: "You can omit the salt. You can cut the salt in half. You can control it," she said, and suggested storing the mix in an airtight jar. For the rice base she demonstrated a cilantro‑lime finish and suggested low‑carb or whole‑grain substitutes such as riced cauliflower, quinoa or brown rice.

The session included practical reheating and storage guidance. Stephanie told attendees to reheat leftovers until "it's hot to like 165 degrees" and said she would not keep refrigerated leftovers "more than 5 days," while noting rice often is best used within about three days because of bacterial risk. She recommended cooling large pots quickly by dividing contents into smaller containers to speed refrigeration.

Attendees asked about convenience options and reheating techniques; presenters recommended simple fixes such as adding a splash of broth or covering food with a damp paper towel before microwaving to restore moisture. They also suggested Greek yogurt mixed with ranch seasoning as a higher-protein alternative to sour cream and highlighted inexpensive ways to boost flavor — fresh herbs and a squeeze of citrus.

The event concluded with a sampling and an invitation to provide topic suggestions for future demos; attendees received bento boxes and small prizes. Organizers encouraged people to take seconds and to use the provided recipe packets for home meal prep.

The Healthier You program said it will continue hosting similar demonstrations; organizers invited participants to share ideas for future classes focused on kid-friendly snacks, one-pot recipes and other practical cooking skills.