Tina Marinaccio MS RD CPT

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Tina Marinaccio MS RD CPT

Based in Morristown New Jersey, and also serving Manhattan, and boroughs of NYC. Telehealth services are available

Improving quality of life through long term lifestyle changes; consultant dietitian, detox diets, weight loss, integrative nutrition therapy, cooking instruction and demos, motivational wellness speaker My name is Tina Marinaccio, and I am a Registered Dietitian Nutritionist and Foodie Gourmand, providing Corporate Wellness Solutions, Private and Group Cooking Instruction, Cooking Demos and Classes, and Nutrition Counseling in Integrative and Functional Medicine Nutrition Therapy.

03/17/2026

Got Leftover St. Patty’s Day Cabbage?

I love finding ways to repurpose leftovers, and this spicy savory cabbage and white bean stew gives your cabbage a glow up!

Cabbage is a cruciferous veggie with anti-cancer properties, and paired with cannellini beans, which are high in plant protein and soluble fiber. Soluble fiber supports healthy glucose and cholesterol levels, and keeps your gut microbiome happy so it can favorably modulate the immune system

This can be served as it, or you can sear meat or fish to serve on top, as I have done here with simple seared scallops and halibut

This spicy savory white bean cabbage stew will taste even better the next day, so feel free to prep ahead!

Spicy Nduja Cabbage and White Bean Stew
1” slice Nduja, skin removed and crumbled
2 tbsp EVOO
4 large cloves garlic, chopped
1 Vidalia onion, sliced
½ medium green cabbage, rough chopped
Pinch sea salt
15 oz can cannellini beans
1 cup stock of choice
Parmigiano Reggiano grated to taste

Render Nduja in EVOO over medium heat in a pot until Nduja is crispy
Add garlic and onion, and sauté until onion begins to soften
Add cabbage, sea salt, beans, stock, stir, and simmer covered over medium heat until cabbage begins to soften, about 15 minutes
Sprinkle with Parmigiano Reggiano, taste to re-season, and serve as is or with a seared protein of choice on top

03/11/2026

Broccoli Rabe was a staple in my childhood, and is one of my favorite veggies. This is a wonderful way to repurpose leftovers and turn the broccoli rabe into a completely different meal. If you don’t have leftover, you can blanch fresh broccoli rabe and put in an ice bath to stop the cooking. Broccoli rabe is high in vitamin K, A, C, calcium, and fiber, and supports bone and immune health, aids digestion, and keeps your gut microbiome happy!

Walnuts are high in heart healthy omega-3’s, and fiber

Both broccoli rabe and walnuts can be bitter, so consider rolling the toasted walnuts between your fingers to remove some of the bitter skins, and the lemon juice will help tone down the bitterness of broccoli rabe. Choose broccoli rabe with tight florets and skinnier stems, which should be less bitter than older broccoli rabe

Broccoli Rabe Walnut Pesto
2 cups blanched or leftover cooked pesto
½ cup toasted walnuts
½ cup grated Parmigiano Reggiano cheese
Juice of ½ lemon
1 large garlic clove, crushed
Salt and Pepper to taste
Good olive oil

-Pulse all but olive oil in the food processor with the chop blade
-Drizzle in olive oil, pulsing until incorporated
-I like to use about ¼ to ½ cup olive oil, and don’t like for it to be too oily
-Refrigerate leftovers
-Use on pasta, chicken, fish, sandwiches, eggs – anywhere you’d use pest
-Check out my previous kebab reel for the jammy tomato recipe

03/10/2026

Spiced Oven Roasted Turkish Kebabs
Cherry Tomato Mixture: This will make extra to roll into a delicious pasta dish for another meal
24 ounce cherry tomatoes
½ red onion, slivered
1 cup fresh parsley leaves
Salt, pepper, olive oil to taste
Roast in a 350 degree convection oven until tomatoes are jammy, about 30 minutes
Meanwhile, prepare kebabs

1 pound ground beef, preferably organic or grass fed
Mix in: 1 tbsp ground cumin, 1 tbsp Aleppo pepper, ¾ tsp fine salt, 1 tsp dried oregano, 1 tsp smoked paprika
Roll into 4 cigar shaped logs

Remove roasted tomatoes from the oven, make a well in the center, place the kebabs in the center of the pan, return to the oven until the kebabs are done to your liking

Serve on toasted flat bread or naan with tzatziki, hot sauce, and sliced green onion garnish

03/09/2026

As a Registered Dietitian, the best advice I can give is EAT REAL FOOD. I don’t care if your jam is Paleo, Vegan, Keto, or Carnivore - Aiming to eat mostly foods that are closest to their natural form, and taking the time to cook at home is important for vibrant health, and a very high form of self care

Arthur Avenue in the Bronx is the real Little Italy - The best for authentic Italian provisions, and the vibrant, rich culture where you experience a unique shopping experience like our ancestors did – different merchants with offerings of fish, cheeses, meats, pastas, pastries, breads, and any and every Italian pantry product I can remember from the childhood, and more

Shoutout to some faves that are often frequented:
for coffee and pastries
for fresh mozzarella – popular for sandwiches and deli items
for a variety of fresh meats, produce, and fantastic service
for pasta and ravioli
for fresh bread and cannolis
for house made traditional Southern Italian pork products – love the sausages and Nduja!
restaurant for pizza and Italian fare
Cosenza’s Fish Market – Selling fish for over 100 years, and you can get clams and oysters shucked right on the sidewalk – fresh, cold, and briny

The Real Little Italy!

03/03/2026

Benefits of Omega 3’s:
Anti Inflammatory – helps arthritis, joint pain, IBS
Cardiovascular Support – lowers triglycerides and blood pressure
Supports Brain Health
Good for Skin and Eyes

These sardines are small fish, so are low in mercury – A fabulous choice for getting your omega 3’s on, and with a little love, like this pate, sardines taste great!

French Sardine Pate
Two cans sardines (if in water as shown here, drained, if in oil, keep oil)
Juice ½ lemon
Squeeze Dijon mustard
1 tbsp good quality butter
Whirl above in food processor, or mash with fork
Fold in chopped capers, dill, parsley, and scallion or chives
Taste and season, if needed
Enjoy on toasted baguette with fresh sprouts
Here’s to your heart!

03/02/2026

Not only is purple my favorite color, purple foods have HUGE health benefits! See below

Sesame Purple Cabbage Slaw*
4c shredded purple cabbage (about half medium to small head)
¼ cup full fat mayo
3 tbsp rice vinegar
Salt to taste
Tbsp black (or other) sesame seeds

Combine all ingredients and preferably, let rest one hour before serving for flavors to combine
Health benefits of purple cabbage
-High in fiber and good for gut health
-High in anti-inflammatory phytonutrients e.g. anthocyanins
-Anthocyanins are anti-aging and help with weight loss
-Cabbage has sulforaphane, an anti-cancer nutrient that becomes more enhanced when cruciferous veggies like cabbage are chopped, and allowed to rest – so slaw is a great way to up the anti-cancer compound!
-Purple cabbage is also very high in vitamin C

*You can adjust the ratio of mayo to vinegar – I happen to like more vinegar, buy if mayo is your jam – Have at it!

Nothing beats a make ahead salad to enjoy with any meal and bring a gorgeous hue to your plate

01/28/2026

What I Made During The Monster Snowstorm

Red Curry Coconut Braised Chuck
Literally 4 ingredients, including the chuck comes together in minutes, then the low and slow oven does all the heavy lifting

3 # chuck
1 can coconut milk (I used light)
¼ cup red curry paste
28oz can diced tomatoes (preferably organic)

Preheat oven to 250°F with rack just below center
In an oven proof lidded pot, sear chuck well on both sides, remove
In same pot, combine coconut milk, red curry, and canned tomatoes
Nestle chuck into curry mixture
Place lid on pot and place in oven
Forget about it for about 4 hours until it is falling apart

I’m serving with duck fat potatoes that I par cooked, smashed, and roasted in the oven coated with duck fat, then sprinkled with rosemary and finishing sea salt

Optional: Squeeze of lime, drizzle of yogurt, chopped green onion

What Did You Make For The Storm???

01/14/2026

Time to get the slow cooker out!
This Adobo Pork Butt with Mushroom Gravy takes about 5 minutes to put together

Set it and forget it for 8 hours, and come home to a delicious supper with fork tender pork

Keep it lean by swapping out pork tenderloin – which will also come out tender thanks to the slow cooker

I like to use Adobo seasoning here because it’s an all in one spice, so there is very little measuring, plus it is salt free, so you can control the salt

There are salt free Adobo brands on the market, or you can make your own in bulk (recipe below) – which is a nice option, as you can control the ingredients, and minimize added chemicals and preservatives

MANY Adobo brands have MSG and other ingredients that you probably don’t want in your slow cooker, so read your labels

Serve the pork butt over some spuds, or try my Creamy Parmesan Polenta (recipe in link below), which takes literally 3 minutes

Add a green vegetable, like garlic and hot pepper flake sheet pan roasted broccoli to round out the meal

We like to use the leftover pork to make yummy tacos!

Salt Free Adobo Seasoning:*
1 ½ teaspoons ground Black pepper
1 tablespoon Garlic powder
1 tablespoon dried Oregano
1 tablespoon ground Cumin
1 tablespoon Onion powder
1/8 tsp Cayenne
*2 tbsp of this mix will cover about 4-5 # pork

Copy and paste the link here for the full recipe:
https://tinamarinaccio.com/slow-cooker-pork-with-mushroom-gravy/

01/07/2026

What Are Your Thoughts?

The new dietary guidelines that come out every five years focus on:
-Emphasizing Whole Foods
-Prioritizing Protein at Each Meal (Plant or Animal)
-Increasing Veggies, Fruits, and Whole Grains
-Limiting Added Sugars
-Ultra Processed Foods are called out

RFK: “My message is clear! Eat Real Food!”

And promoting whole nutrient dense foods in schools and for veterans

I support any eating pattern that includes WHOLE and REAL food – I don’t care if you’re vegan, Paleo, Carnivore…

Ditch the ultra processed protein bars, high protein ice cream, protein cookies – Just eat real food!

Taking time to plan meals and cook is the highest form of self care, and a way to show others you love them

It’s also good for your mental health!

12/31/2025

Easy New Year’s Eve Finger Foods and One Bite Wonders with a Glam Twist to Keep Your Party Going All Night!

Here’s What’s on the Menu:
- Not Your Grandma’s Deviled Eggs: Use your fave deviled egg recipe and elevate it with lump crab. You’ll need 8oz of lump crab for each dozen eggs, adding 4 oz to your filling mix, then topping eggs with remaining 4 oz. Garnish with chives and a dash of Old Bay. My egg mix here is only 3 ingredients: full fat mayo, Old Bay, lemon zest
- Sesame Seared Tuna Mini Tacos – Stuff mini taco shells with a base of avocado whipped with crème fraiche, add thinly sliced rare seared sesame tuna, top with diced English cucumber and scallion pickled in rice vinegar and sea salt
- Sprinkle in Meats and Cheeses – Prosciutto, oil cured and Castelvetrano olives, fresh mozzarella stuffed peppadew peppers
- Cubed Prima Donna Gouda topped with Mike’s Hot Honey and toasted pecans – Serve with toothpicks
- Duck Pate, Cubed Parmigiano Reggiano
- Cornmeal Dusted Butter Seared Scallops elevated with a Caviar Bump

Will you try these for your table?

12/30/2025

What Did I Miss?

Seed Oils – In the home use good quality olive and avocado oils, grass fed butter, duck fat, and if you are using seed oils – try cold or expeller pressed brands like Spectrum

Carnivores – Eating on a cutting board does not a primal experience make. OXO Good Grips was not in business 2.5 million years ago, and your ancestors were omnivores

Girl Dinner – It’s called a snack plate of leftovers – You haven’t invented anything 😜

Nail Tapping ASMR-tists – You’ve gone too far!

Protein Freaks – Unless you’re an athlete or have some other special needs – you don’t need that much protein – plus plants are protein powerhouses – you can meet your needs without ultra processed protein bars, high protein “chips” and high protein “ice cream”

Which were on your 2025 bingo card?

12/16/2025

Comin’ Atcha With A Plant Powered Appetizer All Rolled Up And Ready For Your Holiday Party!

You can make the filling a day ahead, or make the whole recipe ahead and reheat when you are ready for your guests, plus these pack up and transport easily

Crispy Baked Sh*take Spring Rolls are not fried like traditional spring rolls
That makes them big on flavor, and low in fat and calories.

Ingredients
3 tbsp toasted sesame oil (divided)
1 large Vidalia onion, thinly sliced
4 cloves minced garlic
2 tbsp minced fresh ginger
4 cups sliced sh*take mushrooms
2 medium carrots, julienned
1 can of water chestnuts, drained and chopped
10 oz raw shredded cabbage, any variety (about 4 cups)
1 bunch green onions, thinly sliced
2 tbsp sesame seeds
2 tbsp hoisin sauce
1 tbsp tamari
1 pkg spring roll wrappers, about 25 pieces

-Preheat oven to 400 degrees
-In a large sauté pan or wok, over medium heat, sauté onion, garlic, and ginger in 2 tbsp oil until wilted, about 5 minutes
-Add mushrooms, and carrots, and sauté for 3 minutes
-Add cabbage, cover, and cook until tender, about 5 minutes
-Fold in water chestnuts
-Remove from heat
-Fold in green onions, sesame, tamari, and hoisin sauce
-Allow mixture to cool slightly
-Lay spring roll wrapper out, and place 2 tbsp mixture to one corner, fold in sides, roll, and wet end corner to adhere
-Place on baking sheet lined with parchment
-Brush remaining sesame oil over tops of spring rolls
-Bake 20 minutes, or until lightly browned
-Serve with duck sauce, mashed avocado, or chili peanut sauce for dipping

Makes about 25 spring rolls

Address

Health Dynamics LLC
Morristown, NJ
07960

Telephone

+19739786022

Website

http://www.tinamarinaccio.com/

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Integrative Culinary Registered Dietitian here to help you by using food as medicine to optimize your health.

Whether you want to lose weight, find relief from inflammatory conditions such as IBS, food sensitivities, or eczema, we will collaborate to find what works best for you and your lifestyle. Based in Morristown New Jersey, and also serving Manhattan, and boroughs of NYC. Telehealth services are available, and group nutrition and cooking classes.