Tina Marinaccio MS RD CPT

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.

06/09/2026

Did you know that grilling meats, even lean ones like chicken breast creates carcinogens? Heterocyclic amines are carcinogens that are created when cooking over high heat and creating a crispy char. Even the smoke that comes off those meats contains HCA and will attach ot anything else you are making on the grill, even vegetables.

Marinating meats and adding fresh herbs to help quash the development of HCA’s (heterocyclic amines) that have been associated with colon, breast, prostate, pancreatic, and other cancers

Grilled chicken and other lean meats have a bad rep for being dry

Check out my top tips to make lean proteins like grilled chicken breast healthy, moist, and juicy every time!

-DO cut against the grain to cut the muscle
-DO use fresh herbs like sage and rosemary to counteract HCA formation. I’m using sage because I have a lot of it growing, but your fave herbs are fine!
-DO marinate chicken breast in a wet marinade to tenderize the meat, and decrease HCA formation
-DO add good quality oil to your chicken breast marinade before grilling to seal in the juices of the meat
-DO poke holes in meats to allow the marinade to channel through
-DON’T char over high heat – This will increase HCA’s and dry out your grilled chicken breast
-DON’T cook meats over recommended doneness, e.g. grill chicken breast to an internal temperature of 165F to avoid drying out

As a New Jersey based Registered Dietitian Nutritionist, I like to work with clients to help them healthfully enjoy their favorite foods, and grilling season!


05/29/2026

Thanks for including my tips on products to pass on at Trader Joe’s.

While there are lots of healthful choices, it takes a bit of product sleuthing and label reading to decipher nutritional value

As a Registered Dietitian Nutritionist, I spend a lot of time helping clients with label reading and identifying ultra processed foods, while offering less processed choices, and exploring meal planning and more home cooking

Read the full article by copying and pasting this link:
https://www.realsimple.com/registered-dietitians-always-avoid-these-popular-trader-joes-items-11971090

Do you need some help with nutritional concerns, nutrition tips, healthier eating, and cooking more at home to move away from ultra processed foods?

Schedule a free consult by copying and pasting below or reach out through link in bio

https://tinamarinaccio.com/contact/

Also featured is my Registered Dietitian Nutritionist colleague, lgarberrd


05/29/2026

In a gardening mishap, I’ve sprained my ankle and am stuck hobbling around in a boot

Here’s how as a Registered Dietitian Nutritionist I am using Food As Medicine to help speed up healing, reduce bruising, and fight inflammation

-Good quality protein powder. I love OptiCleanse GHI. It’s low in sugar – excess sugar is inflammatory, and this product supports the body’s natural detox systems, and has anti inflammatory ingredients like turmeric, ginger, and green tea extract to promote healing

-Ginger suppresses inflammatory cytokines like TNFa, IL-8, and IL-1 that drive chronic pain. Ginger also inhibits inflammatory pathways like NFkB, and has powerful antioxidant effects

-Pineapple has bromelain, an enzyme that decreases inflammation and breaks up bruises and suppresses inflammatory cytokines

-Radish leaves – Right out of the garden! Rich in vitamin C and flavonoids to boost antioxidant defenses and regulate inflammatory cytokines

I’m a terrible patient, as I’m always on the move – But following the doctor’s order of RICE and using Food as Medicine to boost healing

05/26/2026

Garlic Radish Greens Sauté makes use of the most nutritious part of the radish, and minimizes waste

You can see my radish greens are HUGE thanks to the 3 days of rain we had over Memorial Weekend here in New Jersey

The radish greens have even more of the anti-cancer nutrient sulforaphane than the radish themselves, so consider eating your green tops of veggies like radishes, beets, and even carrots

While these can be eaten raw, they can get a little “fuzzy” when they get this big, so save the small greens for salads and try this garlic radish greens sauté – No formal recipe needed – Just know these will wilt down to about ¼ of the volume you start with in minutes, and only 5 ingredients!

Garlic Radish Greens Sauté
Extra virgin olive oil
Chopped fresh garlic
Salt
Radish Greens
(Pepper optional)

Snip radish greens of radishes and wash well (I like to soak in water so the dirt falls to the bottom, then lift the greens out of the water, and dry with a salad spinner)
Sauté garlic in olive oil over medium heat, add greens, add salt, cover and let wilt, tossing occasionally, for about 3-5 minutes depending upon how much greens you have
Season with ground black pepper if desired and serve

05/20/2026

When you’re hosting a summer BBQ, ever find yourself spending more time in the kitchen than with your guests?

This fresh and festive Mediterranean White Bean Salad not only can be made ahead, but tastes better when left to marinate for several hours or overnight

Perfect for your Memorial Day BBQ, or anytime you are entertaining. It also travels well if you need to bring a dish to a party

It’s also vegan and substantial, so could serve as a main for your plant based friends

The beauty of the Mediterranean White Bean Salad is that no formal recipe is needed, but if you want something more defined, and to learn about the health benefits of the ingredients – copy and paste the link to your browser, or check out the link in bio

Mediterranean White Bean Memorial Day Salad
Combine in a bowl:
1 can small white beans drained and rinsed
1 fennel bulb, fronds cut off, core out, thin sliced
(Can sub celery)
Diced bell peppers, same size as white beans
Diced red onion, same size as white beans
Whole cherry or grape tomatoes
Black olives, oil cured or Kalamata
½ fresh herbs e.g. parsley, basil, oregano
S&P
Red wine vinegar and EVOO

Full recipe here or link in bio
https://tinamarinaccio.com/mediterranean-white-bean-memorial-day-salad/


05/18/2026

Vietnamese Summer Shrimp Rolls for dinner to beat the Heat Wave Here in New Jersey – No Oven Required!

These are cool and crunchy, and can even be made a day ahead, so make a delicious and nutritious substantial healthy appetizer for a backyard BBQ grilling and chilling, or your Memorial Day Weekend get togethers

You can also cook the vermicelli and slice up your veggies a day ahead. I’m using avocado today, so that gets sliced during the roll up, or you know what happens!

And the spicy peanut sauce certainly can be made ahead

With a little planning ahead and meal prepping, these summer shrimp rolls are a quick and easy midweek meal – without lighting the oven!

I’ve freshened these up with mint and basil leaves – You can use cilantro or any fresh herbs of choice – These are super versatile and a good way to get your veggies on and using up leftover vegetables in the frig – Think contrasting colors, textures, and flavors

Here is the addictive spicy peanut sauce recipe:

· 1 cup natural salted peanut butter
· 1 inch piece of fresh ginger grated
· 2 small or 1 large clove of garlic crushed
· 2 tbsp hoisin sauce
· 2 tbsp tamari
· 1/2 tsp hot chili pepper in oil
· Juice of 1 lime
· 1/2 cup water
· 1/4 cup chopped scallions

Refrigerate leftovers – But you probably won’t have any!

Summer Shrimp Rolls Detailed Recipe and Nutritional Benefits here or link in bio:
https://tinamarinaccio.com/easy-summer-shrimp-rolls-with-peanut-sauce/

05/14/2026

Flank steak is a flavorful, but lean meat that needs some help to make it melt in your mouth tender

If you are looking for a lean protein for your Memorial Day BBQ, flank steak can’t be beat!

I much prefer a whole piece of meat for a BBQ vs. flipping burgers because it’s a lot easier to control the temperatures and doneness, and moves along quickly so you can spend more time with your guests, and less time playing hot mess over a hot grill

Here are my top 5 tips and tricks for the perfect Memorial Day BBQ Grilled Flank Steak

Marinated Flank Steak:
1. Marinating is a must, and using something acidic will help to break down the fibers of the meat. I’m using dry white wine, but you can use red wine or other vinegar, or citrus like lemon or lime
2. Poking holes in the meat will help the marinade pe*****te. You could also breaks down the fibers more by pounding it out a bit with a mallet
3. Don’t overcook your meat. Aim for medium rare, or at most medium or your flank steak will be tough
4. Let meat rest 5 minutes per inch to redistribute the juices back into the cells of the flank steak, so the juices don’t go running all over your cutting board – Lightly cover with a piece of parchment so the meat will stay warm, but there won’t be too much carry over cooking. Definitely don’t wrap the flank steak tight, or it will over cook while resting
5. ALWAYS cut against the grain using a thin knife like the one shown. AND cut on an angle, slicing thinly. This will cut the long fibers and make the flank steak MUCH easier to chew

Happy and Safe Memorial Day Weekend and Happy Grilling!

05/04/2026

It’s fresh English pea season!
This 4 ingredient recipe with shallot, grass fed butter, and fresh mint brings out the sweet grassiness of the peas

Fresh English peas are high in fiber, low in carbs, and high in protein, making them a perfect high protein healthy sided dish for your next meal

Save the recipe below, and if you’d like to learn more about buying, storing, and preparing fresh English peas (aka shelling peas), copy and paste the link below or link in bio

https://tinamarinaccio.com/easy-minty-buttered-fresh-english-peas/

4 Ingredient Minty Buttered Fresh English Peas
1 cup fresh shelled peas (about 5oz)
2 nobs grass fed butter, about 1-2 tbsp
½ medium shallot, minced
4-6 medium sized fresh mint leaves, sliced thinly
Sea salt and fresh ground pepper to taste

Bring 2 cups water to a rolling boil
Add a generous salt pinch and peas
Boil peas 3 minutes
Strain from water, and place peas in ice bath to shock and stop cooking
In the same pan, over medium heat, simmer butter until it bubbles
Add shallot, stir until it begins to soften, about two minutes
Add mint, and continue to cook in butter two minutes
Stir in peas, add salt and pepper to taste, and serve immediately when heated through

04/29/2026

Baby Corn season is fleeting, and I found some at Trader Joe’s
This corn is crispy – Not like the brined canned stuff (blech)
It needs to be boiled for a few minutes in salted water, and then dried really well so you can get the flour mixture to stick without it getting gummy
The flour will help the thin batter adhere

Recipe Below: Will You Try This Baby Corn?
You’ll Never Go Back to Canned!

Spiced Crispy Baby Corn
-Boil baby corn in salted water for 5 min, drain, dry well
-Coating/Batter: 1/4c rice flour, 1 tsp cumin, ¼ tsp salt, ½ tsp smoked paprika
-Taste flour mixture and adjust seasoning as needed
-Heat high temp oil in a pan, about 1” of oil is enough
-Dust corn in flour mixture, then add a small splash of seltzer to remaining flour, and lightly batter corn before dropping in oil
-Cook through just until corn is browned
-Remove with slotted spoon or spider and drain on paper towels
-Serve with favorite dipping sauce
(I made a yogurt, lime, garlic, chipotle in adobo sauce dip because it also went with the tacos we served the corn with)

04/27/2026

This Easy Artichoke with Garlic White Wine and Lemon is one of my favorite recipes for the Spring!

Growing up in an Italian family with Mediterranean cuisine, my mother would make stuffed artichokes each Spring – This version of braised artichokes is lightened up

Parmigiano Reggiano cheese is added to the white wine lemon braising liquid to tighten it to a creamy cheesy sauce so you can scrape up all that yummy poached garlic with the artichoke leaves.

Artichokes will oxidize when exposed to air, much like cut potatoes, avocados, and apples due to an enzymatic reaction.

This recipe calls for two artichokes, and once you cut them open the oxidation clock starts ticking. If you work quickly, they should not brown, but if you’re a newbie, and need to take your time, or are multiplying this recipe, it would be a good idea to acidulate some water with fresh squeezed lemon, and drop your cut artichokes into the lemon water to prevent oxidation, which will turn the exposed cut areas brown.

Copy and paste the link, or click share, or link in bio for the full recipe, and health benefits of artichokes!

https://tinamarinaccio.com/artichokes-braised-in-garlic-wine-and-lemon/

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Morristown, NJ
07960

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