ATNG Dietitian Kitchen

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

This Meal Prep Chinese Chicken Salad is a colorful, protein-packed lunch that's fresh, flavorful, and perfect for busy w...
08/10/2026

This Meal Prep Chinese Chicken Salad is a colorful, protein-packed lunch that's fresh, flavorful, and perfect for busy weekdays. 🥗

Made with shredded chicken, broccoli slaw, carrots, bell peppers, and a light ginger-sesame dressing, this salad delivers a satisfying combination of lean protein, fiber, and colorful vegetables to help support energy and fullness throughout the day. The homemade dressing adds bright citrus, ginger, and sesame flavor without relying on heavy, store-bought dressings.

It's an easy make-ahead meal that comes together in just 20 minutes, making healthy lunches simple all week long.

💡 Meal prepping balanced lunches can make healthy eating much easier during a busy week. Each container provides lean protein and plenty of vegetables—pair it with fruit or a whole grain like brown rice or edamame if you need additional carbohydrates for higher energy needs or an active lifestyle.

✨ Why we love it:
• High in lean protein to support fullness and muscle health
• Packed with crunchy, colorful vegetables
• Homemade light ginger-sesame dressing with fresh flavor
• Perfect for meal prep and grab-and-go lunches
• Ready in just 20 minutes

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

08/07/2026

Peanut Butter Energy Bites

Yields: 14 bites Serving Size: 1 bite

Prep Time: 10 minutes Cook time: 0 minutes

Ingredients:

1/2 cup dark chocolate chirps
1 cup old fashioned rolled oats
1/2 cup flax meal
1 Tbsp. chia seeds
2/3 cup peanut butter
1/4 cup maple syrup

Instructions:

1. In a large mixing bowl, stir together the ingredients until well combined.
2. Roll into 14 balls using a cookie scoop and roll into balls with your hands.

These Peanut Butter Energy Bites are a simple, no-bake snack that's perfect for busy days when you need a quick boost of...
08/06/2026

These Peanut Butter Energy Bites are a simple, no-bake snack that's perfect for busy days when you need a quick boost of energy. 🥜

Made with rolled oats, peanut butter, flax meal, chia seeds, and dark chocolate chips, these bites provide a satisfying combination of fiber, healthy fats, and complex carbohydrates to help keep you fueled between meals. Flax and chia seeds add plant-based omega-3 fats and extra fiber, while peanut butter contributes protein and heart-healthy unsaturated fats.

They're easy to make in just 10 minutes and are perfect for meal prep, lunchboxes, post-workout snacks, or an afternoon pick-me-up.

💡 Pair an energy bite with a glass of milk, Greek yogurt, or another protein-rich food for a more balanced snack that promotes lasting fullness and supports muscle recovery after activity.

✨ Why we love them:
• No baking required
• Rich in fiber and healthy fats
• Great for meal prep and grab-and-go snacks
• Made with simple, wholesome ingredients
• Ready in just 10 minutes

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

08/05/2026

Got fresh peaches? Don’t just eat them straight from the fruit bowl! 🍑

Peaches are one of those fruits that can move effortlessly from breakfast → lunch → dinner → dessert.

Nutritionally, peaches provide vitamin C, potassium, fiber, carotenoids, and a variety of polyphenols. They’re also naturally high in water and relatively low in energy density, making them an easy way to add flavor, color, and nutritional variety to a whole-food eating pattern.

One medium peach provides roughly 60 calories and about 2 grams of fiber, with the exact amount varying by size and variety.

Fruit doesn’t always have to be eaten by itself. Pair peaches with Greek yogurt, cottage cheese, nuts, seeds, whole grains, or a protein-rich meal to create something more substantial and satisfying.

🍑 Breakfast: oatmeal + peaches + walnuts
🥗 Lunch: peach + chicken + arugula salad
🌮 Dinner: grilled fish + peach salsa
🥣 Snack: cottage cheese + peaches + cinnamon
🍨 Dessert: grilled peaches + Greek yogurt

Whole-food nutrition can be simple, seasonal, and genuinely delicious.

👉 Looking for more practical, evidence-based nutrition tips and personalized guidance? Schedule an appointment with one of our registered dietitians today—link in bio!

08/04/2026

Summer Peach Fruit Salad

Yields: 6 servings Serving Size: 1/2 cup

Prep Time: 10 minutes Cook Time: 0 minutes

Ingredients:

4 large unripe yellow peaches, sliced
1 cup blackberries
1 cup strawberries, halved
1 pomegranate, seeded
6 large basil leaves, cut into ribbons
1 tsp. raw honey
1/2 lime, juiced

Instructions:

1. Add the peaches, berries, and pomegranate seeds into a serving bowl.
2. Drizzle the honey and lime juice. Mix well and garnish with fresh basil.

This Summer Peach Fruit Salad is a refreshing, colorful dish that celebrates the best of seasonal produce. 🍑Made with ju...
08/03/2026

This Summer Peach Fruit Salad is a refreshing, colorful dish that celebrates the best of seasonal produce. 🍑

Made with juicy peaches, berries, pomegranate seeds, fresh basil, and a splash of lime, this fruit salad is naturally sweet while providing fiber, vitamins, minerals, and antioxidants. Each fruit contributes its own unique plant compounds that support overall health, making this an easy way to enjoy a variety of nutrients in one simple recipe.

Whether you're serving it at a summer cookout, picnic, brunch, or enjoying it as a light snack, this fruit salad is an easy way to add more colorful, whole foods to your day.

💡 Enjoy fruit in a variety of colors throughout the week. Different fruits provide different vitamins, minerals, and phytonutrients, so eating the rainbow helps maximize your nutrient intake.

✨ Why we love it:
• Packed with colorful fruits and antioxidants
• Naturally sweet and refreshing
• Rich in fiber and vitamin C
• Ready in just 10 minutes

Save this recipe for your next summer gathering—link in bio.

08/01/2026

Want a salad that actually keeps you coming back for more? 🥗

The secret might be as simple as adding grilled vegetables! Grilling brings out vegetables’ natural sweetness, creates delicious caramelized edges, and adds smoky flavor that can transform an ordinary salad into a satisfying meal.

Why we love grilled vegetables:

🔥 Big flavor without heavy sauces
🌈 More color and variety on your plate
🥬 An easy way to eat more vegetables
💪 Pair perfectly with lean proteins, beans, whole grains, and healthy fats
😋 Make salads more satisfying and enjoyable

Our favorite vegetables to grill:

🥒 Zucchini
🫑 Bell peppers
🍆 Eggplant
🧅 Red onion
🌽 Corn
🍄 Mushrooms
🥦 Broccoli
🥬 Romaine lettuce (yes, really!)

Try these delicious combinations:

🥗 Mediterranean: Grilled zucchini, eggplant, red onion, cucumber, chickpeas & feta
🌮 Southwest: Grilled corn, peppers, black beans, tomatoes, avocado & lime
🍂 Harvest: Grilled broccoli, mushrooms, mixed greens, walnuts & dried cranberries
💪 Protein-Packed: Grilled vegetables + chicken, salmon, tofu, or lentils + quinoa

💡 Grill extra vegetables when you’re making dinner and store them in the fridge. They’ll make it easy to throw together salads, grain bowls, wraps, sandwiches, and omelets all week long.

Healthy eating becomes much more sustainable when nutritious foods are packed with flavor. A few minutes on the grill can make eating more vegetables something you actually look forward to! 🌿

👉 Save this post for your next cookout and follow Anne Till Nutrition Group for more simple, dietitian-approved whole-food meal ideas!

This Grilled Corn & Zucchini Salad is packed with fresh, whole-food ingredients and comes together in just 25 minutes. S...
07/30/2026

This Grilled Corn & Zucchini Salad is packed with fresh, whole-food ingredients and comes together in just 25 minutes. Sweet grilled corn, charred zucchini, peppery arugula, creamy feta, and a simple lemon vinaigrette create the perfect balance of flavor and nutrition.

Why we love this salad:
🌽 A great source of fiber and plant compounds
🥒 Loaded with colorful vegetables
🥬 An easy way to eat more leafy greens
🧀 Feta adds protein and calcium
🍋 Lemon juice and avocado oil provide fresh flavor with heart-healthy fats

💡 Grilling vegetables brings out their natural sweetness and adds incredible flavor, making it easier to enjoy more vegetables without complicated recipes.

Healthy eating doesn't have to be complicated. Simple, seasonal ingredients often make the most satisfying meals. 🌿

👉 Save this recipe for your next BBQ or weeknight dinner—link in bio.

Coconut sugar often gets a nutritional halo because it is less refined and contains trace minerals, polyphenols and some...
07/29/2026

Coconut sugar often gets a nutritional halo because it is less refined and contains trace minerals, polyphenols and some inulin. Those differences are real, but context matters. 🥥

The quantities of these nutrients in the amount of coconut sugar most people actually eat are small. While coconut sugar is frequently advertised as having a low glycemic index, available GI data are variable and the clinical evidence isn't strong enough to assume that replacing table sugar with coconut sugar will meaningfully improve blood glucose control.

Coconut sugar is still an added sugar and provides approximately the same calories per gram as other sugars.

If you love its slightly caramel-like flavor, absolutely use it where it makes sense. Just don't feel that you need to replace regular sugar with coconut sugar to make your diet healthier.

🥗 Your overall dietary pattern and how much added sugar you consume matters far more than which sugar bowl you reach for.

Choose your sweetener based on taste and how you plan to use it, not because one has been marketed as a “healthy sugar.”

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