ATNG Dietitian Kitchen

ATNG Dietitian Kitchen Dietitian Tips and Tasty Recipes to make Healthy Eating Easy and Delicious!

06/12/2026

Jennifer Aniston Salad

Yields: 5 servings Serving Size: 1 ¼ cups

Prep Time: 10 minutes Cook time: 15 minutes

Ingredients:

1 cup uncooked quinoa
2 cups water
1 cup cucumber, chopped
1/2 cup parsley, chopped
1/2 cup mint, chopped
1/3 cup red onion, chopped
1/2 cup roasted pistachios, chopped
1 (15 oz.) can chickpeas, drained and rinsed
3 lemons, juiced
3 Tbsp. extra virgin olive oil
1/2 tsp. sea salt
1/8 tsp. black pepper
1/2 cup crumbled feta (or vegan feta for dairy free)

Instructions:

1. Rinse and drain the quinoa and add to a small pot. Add water to the pot and bring to a boil. Reduce to a simmer, cover and cook for 15 minutes. Fluff with a fork and let cool for 5-10 minutes.
2. In a medium bowl, stir together cooked quinoa, cucumber, parsley, mint, red onion, pistachios, chickpeas, lemon juice, olive oil, salt, pepper, and feta.
3. Serve immediately.

This Jennifer Aniston Salad is fresh, balanced, and packed with ingredients that support steady energy and lasting fulln...
06/11/2026

This Jennifer Aniston Salad is fresh, balanced, and packed with ingredients that support steady energy and lasting fullness. 🥗

Made with quinoa, chickpeas, fresh herbs, pistachios, and vegetables, this salad delivers a nourishing combination of plant-based protein, fiber, and healthy fats. Quinoa and chickpeas help create a satisfying base that supports fullness, while fresh parsley, mint, cucumber, and lemon bring bright flavor and freshness to every bite.

The addition of pistachios and olive oil provides heart-healthy fats that help make the meal more satisfying and support nutrient absorption. It’s the kind of recipe that feels light and refreshing while still being substantial enough for lunch or dinner.

💡 Meals that combine fiber + protein + healthy fats—like this one—can help support balanced blood sugar and reduce energy crashes throughout the day.

✨ Why we love it:
• Plant-forward and fiber-rich
• Contains protein from quinoa and chickpeas
• Loaded with fresh herbs and antioxidants
• Perfect for meal prep lunches or light dinners

Save this recipe for your next refreshing meal prep—link in bio.

06/10/2026

Nutritional yeast is a versatile ingredient known for its savory, cheesy, umami flavor and impressive nutrition profile.

Unlike baking yeast, nutritional yeast is inactive, meaning it won’t make bread rise. Instead, it’s used to add flavor, texture, and nutrients to a variety of meals.

Why people love nutritional yeast:
✔️ Source of plant-based protein
✔️ Contains fiber to support fullness and gut health
✔️ Provides important B vitamins
✔️ Many fortified varieties contain vitamin B12
✔️ Contains minerals like zinc and selenium
✔️ Naturally low in saturated fat and sugar

One of the biggest benefits? It adds a rich, cheesy flavor without relying heavily on cheese, making it a favorite for dairy-free and plant-forward meals.

Easy ways to use nutritional yeast 👇
🟡 Sprinkle on popcorn
🟡 Add to roasted vegetables
🟡 Stir into soups, chili, and pasta dishes
🟡 Blend into homemade dressings and sauces
🟡 Mix into mashed potatoes or cauliflower mash
🟡 Add to scrambled eggs or tofu scrambles
🟡 Sprinkle over avocado toast or grain bowls
🟡 Use in homemade dairy-free cheese sauces
🟡 Add to breadcrumbs for crispy baked toppings

💡Nutritional yeast is a simple way to boost flavor while supporting a balanced eating pattern. Pair it with vegetables, legumes, whole grains, nuts, seeds, and quality protein sources to create satisfying, nutrient-rich meals.

🛒 Shopping Tip: If you follow a vegan or mostly plant-based diet, choose a fortified variety that contains vitamin B12.

🔗 Need help building balanced meals that fit your lifestyle, preferences, and health goals? Connect with a dietitian at Anne Till Nutrition Group using the link in our bio!

We offer personalized nutrition counseling with in-person appointments in North Raleigh, Cary, and Clayton, as well as virtual appointments across North Carolina.

This Tofu Cream Cheese is a creamy, flavorful spread made with simple plant-based ingredients. It's perfect for bagels, ...
06/08/2026

This Tofu Cream Cheese is a creamy, flavorful spread made with simple plant-based ingredients. It's perfect for bagels, wraps, sandwiches, or veggie dips. 🥯

Using firm tofu as the base creates a smooth, protein-rich alternative to traditional cream cheese while keeping the ingredients simple and nourishing. Tofu provides plant-based protein, while ingredients like lemon juice, chives, and nutritional yeast add brightness and savory flavor without needing heavy additives.

Nutritional yeast also contributes a naturally cheesy flavor along with B vitamins, making this a great option for anyone looking to incorporate more plant-forward meals and snacks.

💡 Pair this spread with whole grain toast, crackers, or fresh vegetables to create a balanced snack that includes protein, fiber, and healthy fats for better fullness and steady energy.

✨ Why we love it:
• Plant-based and protein-rich
• Creamy texture with simple ingredients
• Great alternative to traditional cream cheese
• Versatile for snacks, breakfasts, and meal prep

Save this recipe for your next plant-based staple—link in bio.

06/06/2026

Cherries are more than just a sweet summer treat. They’re loaded with fiber, antioxidants, vitamins, minerals, and plant compounds that can support overall health while adding incredible flavor to meals and snacks.

Why dietitians love cherries ❤️👇
✔️ Rich in antioxidants like anthocyanins and polyphenols that help combat oxidative stress
✔️ Provide fiber to support digestive health, fullness, blood sugar balance, and gut health
✔️ Contain nutrients such as vitamin C, potassium, copper, and manganese
✔️ Naturally hydrating thanks to their high water content
✔️ Tart cherries may support exercise recovery and sleep quality due to their natural melatonin and polyphenol content

One of the best things about cherries? They’re versatile year-round!
🍒 Fresh: Perfect for snacking, salads, yogurt bowls, and fruit platters
❄️ Frozen: Great in smoothies, overnight oats, chia pudding, baking, and homemade frozen treats
🥣 Dried: Delicious in trail mix, oatmeal, grain bowls, salads, and energy bites

Easy ways to enjoy more cherries:
🍒 Blend frozen cherries into smoothies
🍒 Add fresh cherries to spinach salads with walnuts and feta
🍒 Mix chopped cherries into overnight oats
🍒 Pair with Greek yogurt or cottage cheese
🍒 Roast cherries and spoon over oatmeal or pancakes
🍒 Add dried cherries to quinoa or wild rice dishes
🍒 Freeze fresh cherries for a refreshing snack

💡 Pair cherries with a source of protein, healthy fats, and additional fiber—such as Greek yogurt, nuts, seeds, oats, or cottage cheese—to create a more satisfying and balanced snack.

Fresh, frozen, or dried, cherries are an easy way to add color, flavor, fiber, and antioxidants to your day.

🔗 Need help building balanced meals that support your health goals? Connect with a dietitian at Anne Till Nutrition Group using the link in our bio!

06/05/2026

Cherry Overnight Protein Oats

Yields: 2 servings Serving Size: 1 cup

Prep Time: 10 minutes Chill time: 4 hours

Ingredients:

3/4 cup cherries, fresh or frozen
2 tsp. lemon juice
1 cup unsweetened almond milk
1/2 cup plain non-fat Greek yogurt
1 tsp. vanilla extract
2 scoops (50 g) vanilla protein powder
1 cup rolled oats
1 Tbsp. chia seeds
1 pinch of sea salt
1/3 cup plain non-fat Greek yogurt, for topping
1/4 cup fresh cherries, for topping

Instructions:

1. If using frozen cherries, defrost them first.
2. Add the cherries with the lemon juice to a food processor and blend until liquid.
3. In a bowl, add the milk, 1/2 cup yogurt, blended cherries, vanilla, protein powder, and a pinch of salt. Mix well.
4. Add the oats and chia seeds and mix well, allowing to sit for 5 minutes before mixing again.
5. Cover the bowl or place in two jars and refrigerate overnight or for at least 4 hours.
6. For serving, top with 1/3 cup yogurt and fresh cherries.

These Cherry Overnight Protein Oats are a simple, high-protein breakfast that makes busy mornings easier while keeping y...
06/04/2026

These Cherry Overnight Protein Oats are a simple, high-protein breakfast that makes busy mornings easier while keeping you full and energized. 🍒

Made with rolled oats, Greek yogurt, chia seeds, and protein powder, this recipe delivers a balanced combination of protein, fiber, and complex carbohydrates to support steady energy and long-lasting fullness. The cherries add natural sweetness along with antioxidants that help support overall health and recovery.

💡 Starting your day with a protein-rich breakfast may help support appetite regulation, steady blood sugar, and reduced mid-morning cravings. Pairing protein with fiber-rich foods like oats and chia seeds helps keep meals satisfying longer. 🥣

✨ Why we love it:
• High in protein for lasting fullness
• Fiber-rich from oats and chia seeds
• Naturally sweetened with cherries
• Perfect make-ahead breakfast

Save this recipe for your next meal prep session—link in bio.

06/03/2026

Did you know that a small amount of sweetness can actually improve the flavor of many savory dishes?

In cooking, sweetness works much like salt, acid, or spices; it helps create balance. A touch of honey, maple syrup, dates, or fruit can reduce bitterness, soften acidity, enhance savory flavors, and make meals more satisfying overall.

Some surprising places where a little sweetness works beautifully 👇

🥗 Salad dressings
🍅 Tomato sauces
🥦 Roasted vegetables
🌶️ Chili, curries, and spicy dishes
🥒 Pickled vegetables
🍖 Marinades and glazes
🥣 Oatmeal and whole grains
🍋 Smoothies and yogurt bowls

Whole-food options to try:
🍯 Honey
🍁 Pure maple syrup
🌴 Date paste or blended dates
🍎 Unsweetened applesauce
🍌 Mashed banana
🍊 Fruit juice
🍇 Raisins or dried fruit

💡 The goal isn’t to make foods taste sugary but to create flavor balance. Sometimes just a teaspoon of sweetness can transform a recipe and make healthy eating feel more enjoyable, sustainable, and satisfying.

Healthy eating doesn’t have to be bland. When flavors are balanced, nutritious meals become meals you actually look forward to eating.

🔗 For more cooking tips, check out the link in our bio

06/02/2026

Honey Glazed Carrots

Yields: 6 servings Serving Size: 1/2 cup

Prep Time: 10 minutes Cook time: 35 minutes

Ingredients:

12 large carrots (~2 lbs.)
1 Tbsp. avocado oil
2 Tbsp. raw honey
1 tsp. apple cider vinegar
3/4 tsp. sea salt
1/2 tsp. cinnamon
1/4 tsp. black pepper
2 tsp. fresh thyme, chopped
2 Tbsp. fresh parsely, chopped
2 Tbsp. fresh pomegranate seeds

Instructions:

1. Preheat the oven to 400°F.
2. Wash and peel the carrots and cut in half lengthwise.
3. In a small bowl, whisk together the olive oil, honey, apple cider vinegar, salt, cinnamon, thyme and parsley.
4. Pour the glaze over the carrots and toss well to coat. Transfer the carrots to a large baking sheet and roast for 20 minutes.
5. Shake the carrots and return to the oven for another 15 minutes until golden and fork tender.
6. Serve topped with fresh pomegranate seeds or more chopped parsley.

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