ATNG Dietitian Kitchen, Raleigh, NC (2026)

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.

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.

06/01/2026

These Honey Glazed Carrots are the perfect balance of sweet, savory, and nourishing, making them an easy side dish that feels comforting and elevated. 🥕

Roasting carrots brings out their natural sweetness, while the honey glaze, fresh herbs, and warm cinnamon create rich flavor with simple ingredients. Carrots are packed with beta-carotene, an antioxidant the body converts into vitamin A, which supports eye health, immune function, and overall wellness.

The addition of olive oil helps enhance the absorption of fat-soluble nutrients, while fresh thyme, parsley, and pomegranate seeds add brightness, flavor, and extra antioxidants.

This recipe works beautifully for weeknight dinners, holiday meals, or meal prep, adding color and nutrition to any plate. 🍯

💡 Pair roasted vegetables like these with a protein source and whole grain to create a balanced meal that supports fullness and steady energy.

Save this recipe for your next side dish—link in bio.

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.

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.

ATNG Dietitian Kitchen

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