ATNG Dietitian Kitchen

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

05/30/2026

Silken tofu might be one of the most underrated high-protein staples in the grocery store 👀

It’s creamy, versatile, budget-friendly, and incredibly easy to use in both sweet and savory meals. Because of its mild flavor, silken tofu blends seamlessly into recipes while adding plant-based protein, important minerals, and satisfying texture.

One of the biggest benefits is you can increase the protein and nutrient density of meals without dramatically changing flavor, which can make healthy eating feel more realistic and sustainable for busy lifestyles.

Dietitian-approved ways to use silken tofu ⬇️

🥤 Blend into smoothies for extra creaminess + protein

🥣 Stir into soups or sauces

🍫 Use in puddings, mousse, or cheesecake-style desserts

🍜 Add to broth bowls and noodle dishes

🥔 Blend into mashed potatoes or cauliflower mash

🥞 Use in baking as a dairy or egg replacement

🍳 Add to tofu scrambles or eggs for a softer texture

Soy foods like tofu are also considered a complete protein, meaning they contain all 9 essential amino acids. Plus, silken tofu provides nutrients like iron, calcium (if calcium-set), magnesium, and heart-healthy unsaturated fats 🌿

A simple ingredient swap can help meals become more balanced, satisfying, and nutrient-dense without needing to overcomplicate nutrition.

✨ Save this post for easy silken tofu meal ideas

👉 Follow Anne Till Nutrition Group and Anne Till Dietitian Kitchen for more evidence-based whole-food nutrition tips and recipes.

05/29/2026

Creamy Tomato Basil Pasta

Yields: 4 servings Serving Size: 1 1/4 cups

Prep Time: 10 minutes Cook time: 20 minutes

Ingredients:

1 lb. chickpea pasta
14 oz. silken tofu
2 pints cherry or grape tomatoes
2 Tbsp. avocado oil, divided
1 white onion, finely chopped
6 cloves garlic, minced
1/4 cup nutritional yeast
3 Tbsp. tomato paste
1 tsp. sea salt
1/4 tsp. black pepper
1/2 tsp. red pepper flakes
1/4 cup fresh basil

Instructions

1. Bring a large pot of salted water to boil and cook the pasta according to package instructions.
2. Heat 1 Tbsp. of avocado oil in a skillet and add the diced onion. Sauté for ~5 minutes until it starts to brown and add in the minced garlic. Sauté for another 5 minutes.
3. Add in the tomatoes whole and sauté for ~5 minutes. Cover and let steam until soft and another ~5 minutes until they look blistered.
4. Carefully transfer to a blender and add in the remaining ingredients.
5. Blend until completely smooth and creamy. Taste and adjust the flavours as desired.
6. Pour the sauce over the pasta and top with fresh basil.

This Creamy Tomato Basil Pasta is a comforting, plant-forward meal that delivers rich flavor while keeping nutrition fro...
05/28/2026

This Creamy Tomato Basil Pasta is a comforting, plant-forward meal that delivers rich flavor while keeping nutrition front and center. 🍅🌿🍝

Made with chickpea pasta, silken tofu, and roasted tomatoes, this dish provides a satisfying combination of plant-based protein, fiber, and wholesome ingredients. The chickpea pasta boosts both protein and fiber compared to traditional pasta, helping support fullness and steady energy.

Even better, this recipe comes together in about 30 minutes, making it a great option for busy weeknights when you want something comforting and nourishing.

💡 For an extra nutrition boost, add sautéed spinach, mushrooms, or roasted vegetables to increase fiber and create an even more balanced plate.

✨ Why we love it:
• Plant-based protein from tofu and chickpea pasta
• Creamy texture without heavy cream
• Fiber-rich and satisfying
• Ready in about 30 minutes

Save this recipe for your next Sunday night dinner—link in bio.

05/27/2026

Cauliflower is one of those vegetables dietitians love for a reason. 🥦

It’s versatile, nutrient-dense, budget-friendly, and an easy way to add more vegetables, fiber, and volume to meals without dramatically changing flavor.

Cauliflower provides nutrients like:
✔️ Fiber
✔️ Vitamin C
✔️ Folate
✔️ Potassium
✔️ Choline
✔️ Antioxidants & beneficial plant compounds

Because of its mild flavor, it works in many meals:
🥣 Blended into soups for creaminess
🍚 Mixed with rice or quinoa
🥔 Added to mashed potatoes
🍝 Stirred into pasta dishes
🥤 Blended into smoothies
🌮 Added to tacos, bowls, or stir-fries

One important reminder is healthy eating does NOT mean replacing every food you enjoy with cauliflower. 🙌

Instead, think of it as a simple way to:
✔️ Add more vegetables
✔️ Increase fiber intake
✔️ Support fullness and satisfaction
✔️ Build more balanced meals

Small, sustainable additions can make a meaningful difference over time. 💚

Looking for practical ways to build balanced meals without restriction? Our dietitians at Anne Till Nutrition Group can help. Schedule with us at all 3 locations: North Raleigh, Cary, and Clayton.

📍Link in bio

05/26/2026

Cauliflower Fried Rice

Yields: 4 Serving Size: 1.5–2 cups

Prep Time: 15 minutes Cook Time: 15 minutes

Ingredients

For the Cauliflower Fried Rice:

2 large eggs, beaten
4 scallions, chopped (white/light green parts separated from dark green tops)
3 cloves garlic, minced
1 Tbsp. finely chopped fresh ginger
1 large head cauliflower (~2 lb)
1/2 cup frozen shelled edamame
1 cup frozen peas and carrots
1 Tbsp. avocado oil
Avocado oil spray

For the Sauce:

3 Tbsp. low-sodium soy sauce
1 Tbsp. rice vinegar
1/2 tsp. coconut sugar
1 tsp. toasted sesame oil
Optional: Pinch red pepper flakes

Instructions

1. Cut cauliflower into florets and pulse in a food processor until rice-like.
2. In a small bowl, whisk together 3 Tbsp. low-sodium soy sauce, 1 Tbsp. rice vinegar, 1/2 tsp. coconut sugar, 1 tsp. sesame oil, and optional red pepper flakes. Set aside.
3. Spray a pan with avocado oil in a large nonstick skillet. Add the beaten eggs and scramble just until set. Transfer to a plate.
4. Add the avocado oil to the pan. Add the white/light green scallion parts, garlic, and ginger. Sauté 2–3 minutes until fragrant but not browned.
5. Add the cauliflower rice, peas and carrots, and edamame. Stir frequently for 4–5 minutes until the cauliflower begins to soften and the vegetables heat through.
6. Pour the sauce over the skillet contents and stir until everything is coated and heated through.
7. Stir in the scrambled eggs and the dark-green scallion tops. Taste and adjust seasoning. Serve warm.

This Cauliflower Fried Rice is a quick, veggie-packed meal that delivers big flavor while keeping things light and balan...
05/25/2026

This Cauliflower Fried Rice is a quick, veggie-packed meal that delivers big flavor while keeping things light and balanced. 🥦🍚

Made with cauliflower rice, eggs, edamame, and mixed vegetables, this dish provides a satisfying combination of protein, fiber, and colorful vegetables to support fullness and steady energy. Swapping traditional rice for cauliflower is an easy way to boost vegetable intake while still enjoying the flavors of a classic comfort dish.

💡 Turn this into a complete meal by adding extra protein like diced chicken, shrimp, or tofu. Balanced meals that include protein + fiber-rich vegetables help support steady blood sugar and long-lasting energy.

✨ Why we love it:
• Packed with vegetables and fiber
• Contains protein from eggs and edamame
• Quick, one-pan meal ready in 30 minutes
• Great for meal prep or easy weeknight dinners

Save this recipe for your next quick dinner—link in bio.

05/23/2026

Sloppy Joes can absolutely fit into a healthy, balanced lifestyle 👏🍽️

Comfort food doesn’t need to be “all or nothing.” A few simple upgrades can turn this classic into a meal that supports:
✔ Protein intake
✔ Fiber intake
✔ Blood sugar stability
✔ Satiety
✔ Long-term health

Try:
✅ Leaner proteins like turkey or chicken
✅ Adding lentils, beans, or mushrooms for extra fiber
✅ Using real ingredients instead of sugar-heavy canned sauces
✅ Swapping refined buns for whole grain options or potatoes
✅ Building your plate with plenty of vegetables

Healthy eating is not about eliminating the foods you love, it’s about learning how to build meals that are satisfying, nourishing, and realistic for everyday life 💚

Save this for your next family dinner night 🍔

Need support creating balanced meals that actually work for your lifestyle and family?

The dietitians at Anne Till Nutrition Group are here to help. Call our office at (919) 990-1130 or visit the link in our bio to learn more.

05/22/2026

Turkey Sloppy Joes

Yields (cooked product): 4 servings Serving Size: 1 cup filling + 1 bun

Prep Time: 10 minutes Cook Time: 30-35 minutes

Ingredients

For the Sloppy Joe Filling:

1 Tbsp. avocado or olive oil
1 small white onion
1/2 red bell pepper
1 medium carrot
3 cloves garlic
1 lb. 93–99% lean ground turkey
1/2 tsp. salt
1/4 tsp. black pepper

For the Tomato Sauce:

2 cups no-salt-added tomato sauce
2 Tbsp. tomato paste
2 Tbsp. Worcestershire sauce (low sodium if available)
1 Tbsp. red wine vinegar
1/2 tsp. smoked paprika
Optional: ⅛–¼ tsp. cayenne pepper

For Serving:

4 whole-grain or sprouted hamburger buns
Optional: reduced-fat pepper jack cheese
Optional: sliced jalapeños

Instructions

1. Chop all the vegetables really fine using a chopper or food processor for a smooth, well-integrated sauce.
2. Heat oil in a large skillet over medium heat. Add chopped onion, bell pepper, carrot, and garlic. Cook 5 minutes until softened.
3. Push vegetables to the side and add ground turkey. Season with salt and pepper. Cook 5 minutes, breaking apart, until no longer pink.
4. Stir vegetables back in. Add tomato sauce, tomato paste, Worcestershire sauce, red wine vinegar, and optional spices (cayenne, smoked paprika).
5. Stir well and bring to a gentle simmer. Reduce heat to low and cook 20-25 minutes, stirring occasionally, until thickened.
6. Sprinkle cheese over mixture if using, cover, and let melt for 1–2 minutes.
7. Spoon filling onto buns and top with jalapeños if desired. Serve warm.

This Turkey Sloppy Joes recipe is a wholesome twist on a classic comfort food. This recipe is perfect for Memorial Day g...
05/21/2026

This Turkey Sloppy Joes recipe is a wholesome twist on a classic comfort food. This recipe is perfect for Memorial Day gatherings, backyard cookouts, or easy summer dinners. 🇺🇸🍔

Made with lean ground turkey and finely chopped vegetables, this recipe delivers a satisfying combination of protein, fiber, and rich tomato flavor. Adding vegetables like onion, bell pepper, and carrot boosts nutrients while naturally enhancing sweetness, making this a family-friendly option that feels nostalgic but more nourishing.

These sloppy joes are also a great Memorial Day menu addition when you want something classic, crowd-pleasing, and easy to serve. Pair them with whole-grain buns and fresh sides like fruit salad, grilled vegetables, or a crisp cucumber salad for a balanced holiday plate.

💡 For Memorial Day cookouts, aim to balance traditional favorites with fiber-rich sides like roasted vegetables, slaw, or bean salads to help support fullness and steady energy throughout the day.

✨ Why we love it:
• Lean protein from ground turkey
• Hidden vegetables for added nutrients
• Classic comfort food perfect for Memorial Day
• Great for family dinners, cookouts, or meal prep

Save this recipe for your Memorial Day menu—link in bio.

05/20/2026

Snap peas are crunchy, naturally sweet, packed with fiber, and one of the easiest vegetables to add to meals and snacks throughout the week. 🌱

From salads and stir-fries to grain bowls and lunch boxes, snap peas are a simple way to add more color, texture, and plant variety to your plate 🥗🍜

A few dietitian-approved reminders:
✔ Choose bright green, crisp pods
✔ Store unwashed in the fridge for the best texture
✔ Light cooking keeps them crunchy and vibrant
✔ Pair with protein + whole grains for a balanced plate

Need easy ideas? Try them:
🥗 Chopped into grain or garden salads
🍲 Added to vegetable soups
🍜 Tossed into noodle bowls
🥬 Added to lettuce wraps
🍳 Mixed into veggie omelets or frittatas
🥙 Added to wraps and sandwiches
🍚 Stir-fried with brown rice, tofu, chicken, or shrimp
🥣 Added to quinoa or farro bowls

Small habits like adding more vegetables consistently can make healthy eating feel a lot more practical and a lot more enjoyable.

What’s your favorite way to use snap peas? 👇

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