ATNG Dietitian Kitchen

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

08/22/2026

Grilled corn deserves more than a spot on the side of your plate! 🌽

Sweet, smoky, and incredibly versatile, grilled corn is an easy way to add another whole plant food to your summer meals. It provides carbohydrates for energy, fiber, B vitamins, minerals, and beneficial carotenoids. ☀️

Try it in:

🥗 Fresh summer salads
🌮 Tacos with beans, avocado + salsa
🥑 Corn and avocado salsa
🥣 Colorful grain bowls
🐟 Alongside grilled fish, chicken or tofu
🫑 Grilled veggie medleys
🥔 Summer potato salad
🌶️ Mexican-inspired street corn
🍳 Breakfast tacos, eggs or savory bowls

Corn is a starchy vegetable, but that doesn’t make it a food you need to avoid. 🌽 Pair it with plenty of vegetables, protein, healthy fats, and other fiber-rich plant foods to build a balanced, satisfying meal.

💛 Ready to build more whole foods into your meals? Schedule with one of our registered dietitians through the link in our bio!

08/21/2026

Grilled Corn on the Cob

Yields: 4 servings Serving Size: 1 corn cob

Prep Time: 15 minutes Cook Time: 15 minutes

Ingredients:

4 corn cobs
1 Tbsp. avocado oil
1/2 tsp. sea salt
1/4 tsp. black pepper
2 limes, sliced, for serving

Instructions:

1. Shuck the corn and remove the silks.
2. Preheat a grill or grill pan to medium-high heat and drizzle on the avocado oil.
3. Place the corn on the grill and cook, turning every 3 to 5 minutes, until all sides of the corn are cooked and light char marks form, about 15 minutes.
4. Remove from the grill and serve with lime wedges, salt, and pepper.

Grilled Corn on the Cob is a summertime classic that proves simple ingredients can deliver plenty of flavor! 🌽Corn provi...
08/20/2026

Grilled Corn on the Cob is a summertime classic that proves simple ingredients can deliver plenty of flavor! 🌽

Corn provides fiber, complex carbohydrates, B vitamins, and antioxidants, making it a nourishing addition to your plate. Grilling brings out its natural sweetness and adds that smoky, charred flavor we love without needing heavy toppings.

Finished with fresh lime, a touch of avocado oil, salt, and pepper, this easy side dish is perfect for summer cookouts, BBQs, and weeknight dinners. ☀🍋‍🟩

💡 Corn is a starchy vegetable, so think of it as your fiber-rich carbohydrate. Pair it with grilled chicken, fish, tofu, or beans and plenty of non-starchy vegetables for a balanced summer plate.

✨ Why we love it:
• Good source of fiber + carbohydrates
• Simple, whole-food ingredients
• Ready in about 30 minutes
• Perfect for grilling season

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

08/19/2026

Overnight oats don’t have to be boring. 🥣

With a few simple ingredients, you can turn rolled oats into a balanced, satisfying breakfast that’s easy to prep ahead and customize all week long.

Start with old-fashioned rolled oats, then build your bowl with:

🍓 Fresh or frozen fruit
🥛 Greek yogurt, dairy milk or soy milk for protein
🌱 Chia, flax, nuts or seeds for fiber + healthy fats
🥜 Nut butter for extra flavor and staying power
✨ Cinnamon, vanilla, cocoa or citrus zest to keep things interesting

A few combinations to try:

🍓 Strawberry Cheesecake
🫐 Blueberry Lemon
🍌 Banana Bread
🍎 Apple Cinnamon Crunch
🥕 Carrot Cake
🍫 Chocolate Peanut Butter Banana
🥭 Mango Coconut
🍒 Cherry Almond
🍐 Pear & Pecan

Eating more whole foods doesn’t mean avoiding every packaged ingredient. Focus on making whole and minimally processed foods the foundation of your meals.

💾 Save this for your next breakfast prep and visit the link in our bio for more recipes and nutrition information!

08/18/2026

Fresh Peach Cobbler Overnight Oats

Yields: 4 servings Serving Size: 2 cups

Prep Time: 10 minutes Chill time: 8 hours

Ingredients:

2 cups old fashioned overnight oats
2 tsp. cinnamon
4 Tbsp. almond butter
3 fresh peaches, cut into cubes
1 fresh peach, thinly sliced
2 scoops (50 g) vanilla protein powder
2.5 cups unsweetened almond milk
1 tsp. almond extract
1 cup non-fat plain Greek yogurt, to garnish

Instructions:

1. Microwave the almond butter in a bowl for 30 seconds.
2. Add into the same bowl the oats, cinnamon, peach chunks, vanilla protein powder, and almond milk. Stir well and refrigerate for at least 8 hours or overnight.
3. Divide into 4 containers or jars and top with 1/4 cup yogurt and fresh peach slices.

Fresh Peach Cobbler Overnight Oats bring all the cozy flavors of peach cobbler into an easy, make-ahead breakfast! 🍑Made...
08/17/2026

Fresh Peach Cobbler Overnight Oats bring all the cozy flavors of peach cobbler into an easy, make-ahead breakfast! 🍑

Made with rolled oats, fresh peaches, almond butter, and protein powder, this recipe provides a satisfying combination of protein, fiber, healthy fats, and complex carbohydrates to help support fullness and steady energy throughout the morning.

Fresh peaches add natural sweetness along with fiber, vitamin C, and beneficial plant compounds, while oats provide soluble fiber, including beta-glucan, which supports heart and digestive health.

💡 Prepping breakfast the night before can make balanced eating much easier on busy mornings. Adding protein and healthy fats to your oats can also help make them more satisfying than oats alone.

✨ Why we love them:
• Protein + fiber for lasting fullness
• Made with fresh, seasonal peaches
• Perfect for meal prep
• No cooking required
• Ready to grab and go in the morning

Save this recipe while peaches are in season for a fresh, nourishing breakfast that tastes like summer—link in bio.

08/15/2026

One of the healthiest condiments in your kitchen may also be one of the oldest! 🍅

Salsa isn’t just for tortilla chips; it’s a simple, flavorful way to add more vegetables, nutrients, and color to everyday meals.

Why salsa deserves a spot in your fridge:

✅ Low in calories
🥕 Made with vegetables like tomatoes, onions, peppers, and herbs
❤️ Rich in vitamins, minerals, and beneficial plant compounds
🌿 Adds big flavor without heavy, creamy sauces
😋 Makes healthy meals more enjoyable

Nutritional highlights:

🍅 Tomatoes provide vitamin C, potassium, and the antioxidant lycopene.
🌶️ Peppers are packed with vitamin C and carotenoids.
🧅 Onions contribute fiber and beneficial plant compounds.
🌿 Fresh herbs like cilantro add flavor and phytonutrients.

Think beyond chips! Try salsa:

🥚 On scrambled eggs or omelets
🐟 Over grilled fish
🍗 With chicken or turkey
🥔 On baked sweet potatoes
🌮 In tacos and burrito bowls
🥗 Mixed into grain or bean salads
🫘 Stirred into black beans or lentils
🥑 On avocado toast
🍚 Mixed into brown rice, quinoa, or cauliflower rice

Mix it up with different varieties:

🍅 Traditional tomato
🥭 Mango
🍍 Pineapple
🌽 Corn & black bean
🥑 Avocado
🌿 Salsa verde
🍑 Peach

💡 Keep a jar of salsa in your refrigerator as a healthy flavor shortcut. When nutritious foods taste great, it’s much easier to eat more vegetables, legumes, whole grains, and lean proteins consistently.

👉 Save this post for easy meal inspiration and follow Anne Till Nutrition Group for more simple, dietitian-approved whole-food nutrition tips!

08/14/2026

Avocado Salsa

Yields: 6 servings Serving Size: 1/2 cup

Prep Time: 15 minutes Cook Time: 0 minutes

Ingredients:

2 avocados, peeled and diced
1 cup cherry tomatoes, cut into quarters
1/4 red onion, finely chopped
1 poblano pepper, seeded and chopped
1/2 cup fresh cilantro, chopped
2 limes, juiced
1/2 tsp. garlic salt
1/4 tsp. ground black pepper

Instructions:

1. In a medium sized bowl, combine the avocado, tomato, red onion, poblano pepper, and cilantro.
2. Mix well and season with the lime juice, salt, and pepper. Taste and adjust adding more seasoning if necessary.
3. Serve immediately with tortilla chips.

This Avocado Salsa is fresh, colorful, and packed with wholesome ingredients that make it much more than just a dip. 🥑🍅M...
08/13/2026

This Avocado Salsa is fresh, colorful, and packed with wholesome ingredients that make it much more than just a dip. 🥑🍅

Made with avocados, tomatoes, poblano peppers, red onion, cilantro, and fresh lime juice, this salsa delivers a delicious combination of healthy fats, fiber, vitamins, and antioxidants. Avocados provide heart-healthy monounsaturated fats that help support satiety and nutrient absorption, while the fresh vegetables add crunch, color, and a variety of beneficial plant compounds.

Whether you serve it with tortilla chips, spoon it over grilled chicken or fish, or add it to tacos, grain bowls, or salads, this versatile recipe is an easy way to add both flavor and nutrition to your meals.

💡 Think beyond chips! Avocado salsa also makes a delicious topping for grilled proteins, eggs, roasted vegetables, or whole grain toast to help build a more balanced meal.

✨ Why we love it:
• Rich in heart-healthy fats from avocado
• Packed with fresh vegetables and fiber
• Bright, fresh flavor with simple ingredients
• Ready in just 15 minutes

Save this recipe for your next cookout, taco night, or summer gathering—link in bio.

08/12/2026

Healthy eating doesn’t have to mean cooking from scratch every day. It often just means making the healthy choice the easy choice. 🥗

One of the simplest ways to eat more whole foods throughout the week is to prep your salads. 🌿

Layering your ingredients the right way helps keep salads fresh, crisp, and ready to grab when you need them.

Try this order:

⬇️ Dressing on the bottom
🥕 Firm vegetables + beans
🌾 Whole grains + protein
🍅 Softer vegetables
🥬 Leafy greens
🥜 Nuts, seeds, or crunchy toppings on top

(Or keep the dressing and delicate ingredients separate until you’re ready to eat.)

A few minutes of meal prep can help you enjoy more vegetables, whole grains, legumes, and lean proteins, all while making nutritious meals more convenient on busy days. 💚

📅 Ready to build a sustainable nutrition routine? Our registered dietitians can help you create practical strategies that fit your lifestyle. Click the link in our bio to schedule an appointment today!

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